Return of the King

BossArky

Sun Mar 31st: Bench day 1 of 12:

Barbell Row

40kg - 3x10 wide grip

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Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x6

Neck (lying on bench)

face up - curl - 3x10

face up - rotate - 3x10

face down - curl - 3x10

face down - rotate - 3x10

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DB Curl to DB Overhead Press

4kg per arm - 3x10

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First day of new Bench cycle: 75kg 6x6. Kept the assistance light: Barbell Row, Neck, Biceps & Shoulders.

BossArky

Tues Apr 2nd: Squat day 2

GHR

3x10

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Calves

3x10

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Ab Leg Curl (face down, bosu ball)

3x10

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Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x5

60kg - 1x8 … drop set

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Leg Curl

3x~10

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Leg Press

frame + 40kg - 3x10

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Squat up to 80kg x5 then drop set 60kg x8. Various lower assistance including Leg Press for the first time in a while.

BossArky

Wed Apr 3rd: Bench day 2 of 12:

Barbell Row

50kg - 6x10 medium grip

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Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x5

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Pull Up (palms away)

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DB Curl to DB Overhead Press

10kg per arm - 1x10

12.5kg per arm - 1x10

10kg per arm - 1x10

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Bench 80kg 6x5 with various assistance.

BossArky

Fri April 5th: Squat day 3

GHR

3x10

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Ab Leg Curl (face down, bosu ball)

3x10

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Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x5

90kg - 1x5 ... fine

60kg - 2x8

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Leg Ext

~3x20

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45DBR

3x10

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Squat top set 90kg x5 then 60kg 2x8 dropsets.

BossArky

Sat Apr 6th: Bench day 3 of 12:

Barbell Row (Football Bar - assuming bar is 25kg)

45kg - 6x10

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Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x4

Neck (lying on bench)

face up - curl - 3x10

face up - rotate - 3x10

face down - curl - 3x10

face down - rotate - 3x10

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DB Curl to DB Overhead Press

10kg per arm - 1x10

12.5kg per arm - 1x10

10kg per arm - 1x10

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Bench 85kg 6x4 in 13 mins superset with Football Bar Barbell Rows 45kg 6x10. Pump.

BossArky

Sunday April 7th: Deadlift

Deadlift

70kg - 1x5

100kg - 3x5

Unilateral Machine Pulldown

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

Overhead Press

40kg - 3x10

Incline Bench

40kg - 3x5

Deadlift 100kg 3x5 with various assistance for upper and back.

BossArky

Tues April 9th: Squat day 4

GHR

3x10

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Ab Leg Curl (face down, bosu ball)

3x10

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Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x3

90kg - 1x2

100kg - 1x2 … supposed to be 5 reps. Stopped after a pop in right SI joint area.

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Leg Ext

4x10

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Squat up to 100kg x2. Supposed to be 5 but stopped when right SI joint popped. Taking ibuprofen the past couple of days to calm it down. The weight (100kg x2) itself was quite easy.

BossArky

Wed Apr 10th: Bench day 4 of 12:

DB Rev Fly

12.5kg per arm - 6x10

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Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

90kg - 6x3 … handy

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DB Curl to DB Overhead Press

12.5kg per arm - 3x10

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Bench 90kg 6x3. Various upper body assistance.

BossArky

Saturday Apr 13th: Bench day 5 of 12:

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x6 … good

Split Squat (back foot on bench)

bodyweight - 8x5 per leg

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DB Curl to DB Overhead Press

10kg per arm - 3x10

12.5kg per arm - 3x10

15kg per arm - 3x10

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Lat Pulldown (unilateral machine)

3x10 ascending sets

45DBR

3x10—-

Main event was benching 80kg 6x6. Took time off Squats and did Split Squat instead to leg lower right SI joint calm down a bit more. Feeling mostly better now.

BossArky

Mon April 15th: Squat day 5

GHR

3x10

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Ab Leg Curl (face down, bosu ball)

3x10

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Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

Squat

60kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x5 … fine

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Leg Ext

3x12

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Squat 100kg x5 which was good considering a week ago I popped something around right SI joint doing the same weight on rep two and couldn't move for many days afterwards.

BossArky

Wed Apr 17th: Bench day 6 of 12:

Barbell Row

50kg - 6x8

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x5 … good

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DB Curl to DB Overhead Press

10kg per arm - 3x10

12.5kg per arm - 3x10

15kg per arm - 3x10

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Neck (lying on bench)

face up - curl - 3x10

face up - rotate - 3x10

face down - curl - 3x10

face down - rotate - 3x10

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Bench 85kg 6x5 superset with Barbell Row 50kg 6x8. Other upper bodybuilding too: curls, shoulders & neck.

BossArky

Saturday April 20th: Bench day 7 of 12.

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

90kg - 6x4 … fine

Split Squat

bodyweight + 0kg - 1x5 per leg

bodyweight + 2.5kg - 1x5 per leg

bodyweight + 5kg - 1x5 per leg

bodyweight + 7.5kg - 1x5 per leg

bodyweight + 10kg - 1x5 per leg

bodyweight + 12.5kg - 1x5 per leg

bodyweight + 15kg - 1x5 per leg

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DB Overhead Press

20kg per arm - 3x10

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DB Curl

3kg per arm - 1x10 .. on curl bench incline for the first three sets listed here and below

5kg per arm - 1x10

7kg per arm - 1x10

10kg per arm - 1x10 … standing normally

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Main event was Bench 90kg 6x4 which was ok.

BossArky

Mon April 22nd: Squat day 6

GHR

3x10

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Ab Leg Curl (face down, bosu ball)

3x10

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Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

Squat

60kg - 1x5

70kg - 1x5

82.5kg - 1x5

92.5kg - 1x5

102.5kg - 1x5 … fine

60kg - 3x9 … drop sets

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Leg Ext

3x12

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Squats up to 102.5kg x5. Felt strong. Had a decent lunch and was powered up in the preceding hours.

BossArky

Thursday April 25th: Bench day 8 of 12.

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

95kg - 6x3 … ok

Barbell Row

60kg - 6x5

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DB Curl to DB Overhead Press

12kg per arm - 3x10

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Bench 95kg 6x3 superset with Barbell Row 60kg 6x5.

BossArky

Saturday April 27th: Bench day 9 of 12.

GHR

3x10

Ab Wheel

3x10

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x5 … fine

Split Squat

bodyweight + 0kg - 1x5 per leg

bodyweight + 2.5kg - 1x5 per leg

bodyweight + 5kg - 1x5 per leg

bodyweight + 7.5kg - 1x5 per leg

bodyweight + 10kg - 1x5 per leg

bodyweight + 12.5kg - 1x5 per leg

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DB Curl to DB Overhead Press

6kg per arm - 3x10

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Bench 85kg 6x6 with various other things.