Return of the King

BossArky

Tuesday August 27th: Upper deload

Bench

20kg - 1x5

60kg - 1x5

80kg - 1x5

Military Press

20kg - 1x5

30kg - 1x5

40kg - 1x5

Shoulders / Delts Machine

3x10

… and various other upper body stuff that I cannot remember. Probably DB shoulders and DB Curls combo.

BossArky

Friday August 30th: Upper body

Pull Ups

bodyweight - 3x5

Bench

100kg - 5 singles

DB Shoulders / DB Curls combo

10kg per arm - 1x10

15kg per arm - 1x10

12.5kg per arm - 1x10

… and probably some other stuff I cannot remember.

BossArky

Saturday August 31st: Lower body.

Front Squat (zombie hands)

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

Squat

70kg - 1x5

80kg - 1x5 … felt a bit weird without knee sleeves

Deadlift

60kg - 1x5

100kg - 1x5, 1x3 before dropping it as tweaked lower right SI joint

Leg Curl Unilateral

3x10

Leg Ext Unilateral

3x10

Hip Adductor

3x~20

Hip Abductor

3x~20

Tweaked lower right SI deadlifting. Taking some painkillers now. Just one of those days.

BossArky

Tuesday September 10th: Deload

Various messing about that I cannot remember.

BossArky

Saturday September 14th: Deload

Various messing about that I cannot remember.

BossArky

Sunday September 15th: Deload

Various messing about that I cannot remember.

BossArky

Monday September 16th: Squat day 1

Standing Calves

3x10

GHR

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

40kg - 1x5

Squat

60kg - 3x9

First day of new Squat cycle. Starting light and will build from here.

BossArky

Tuesday September 17th: Bench day 1 of 12

Barbell Row

60kg - 6x10

Bench Press

20kg - 1x5

60kg - 6x6

DB Press to Curl

12.5kg per arm - 3x10

Neck (lying on bench)

up curl - 1x10

up twist - 1x10

down ext - 1x10

down twist - 1x10

Chin Up

bodyweight - 3x5

First day of new bench cycle. Starting super light.

BossArky

Friday September 20th: Squat day 2 of 12.

Calves

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

40kg - 1x5

60kg - 1x5

Squat

70kg - 3x7

Deadlift

60kg - 1x5

70kg - 1x5

80kg - 1x5

Leg Ext

3x12

Good quick lower body training.

BossArky

Saturday September 21st: Bench day 2 of 12.

Face Pulls

3x10

Bench Press

20kg - 1x5

50kg - 1x5

70kg - 6x5

Pull Up

bodyweight - 3x5

Machine Pull Down (unilateral)

4x10 ascending

Barbell Row

70kg - 3x8

DB Press

20kg per arm - 3x10

DB Curl to DB Press

10kg per arm - 3x10

DB Lateral Raise

2kg per arm - 1x10

3kg per arm - 1x10

5kg per arm - 1x10

Neck (lying on bench)

up curl - 1x10

up twist - 1x10

down ext - 1x10

down twist - 1x10

Saturday afternoon upperbody.

BossArky

Monday September 23th: Squat day 3 of 12.

Calves

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

Squat

80kg - 3x5

Deadlift

60kg - 1x5

80kg - 3x5

Leg Ext

3x12

Quick lowerbody Squats & Deadlifts.

BossArky

Tuesday September 24th: Bench day 3 of 12.

Unilateral Machine Pull Down

20kg per arm - 3x10

RevFly (YT face down, on bench)

2.5kg per arm - 6x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x4

DB Press

20kg per arm - 1x10

17.5kg per arm - 1x10

15kg per arm - 1x10

DB Curl to DB Press

10kg per arm - 3x10

DB Lateral Raise

1kg per arm - 1x10

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Quick-ish upper body session. Bench 80kg 6x4.

BossArky

Thursday September 26th: Squat day 4 of 12.

Calves

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

Squat

60kg - 1x5

90kg - 3x3 … easy top sets

Deadlift

60kg - 1x5

90kg - 3x5

Leg Ext

35kg - 3x12

Good lower body training. Slowly building up both Squat and Deadlift.

BossArky

Friday September 27th: Bench day 4 of 12.

Unilateral Machine Pull Down

15kg per arm - 1x10

25kg per arm - 1x10

27.5kg per arm - 1x10

RevFly (YT face down, on bench)

6kg per arm - 6x10

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x3

DB Press

20kg per arm - 1x10

17.5kg per arm - 1x10

15kg per arm - 1x10

DB Press

20kg per arm - 1x10

17.5kg per arm - 1x10

15kg per arm - 1x10

DB Curl (unilateral)

6kg per arm - 1x10

7kg per arm - 1x10

8kg per arm - 1x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Good morning upperbody bench training.

BossArky

Monday September 30th: Squat day 5 of 12.

Calves

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

Squat

70kg - 3x9 … easy top sets

Deadlift

70kg - 3x5

Leg Ext

35kg - 3x12

Good Squats to start the week. Light. Building up.

BossArky

Tuesday Octoberber 1st: Bench day 5 of 12.

Unilateral Machine Pull Down

20kg per arm - 3x10

RevFly (YT face down, on bench)

6kg per arm - 6x10 both Y&T.

Bench Press

20kg - 1x5

65kg - 6x6

DB Press

20kg per arm - 3x5

DB Curl to DB Press

10kg per arm - 3x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Good evening Bench session. Super light, but good to get the blood flowing.

BossArky

Friday October 4th: Squat day 6 of 12.

Calves

3x10

45DBR

3x10

Ab Twist

3x5

Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

Squat

60kg - 1x5

80kg - 3x7 … top sets

Deadlift

60kg - 1x5

80kg - 3x5

Leg Ext

30kg - 1x12

35kg - 1x12

40kg - 1x12

Good early morning training.

BossArky

Saturday October 5th: Bench day 6 of 12.

Unilateral Machine Pull Down

20kg per arm - 3x10

RevFly (YT face down, on bench)

6kg per arm - 6x10 both Y&T.

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x5

DB Press

20kg per arm - 1x5

22.5kg per arm - 1x5

25kg per arm - 1x5

DB Curl (eblow against upright bench for strictness)

7kg per arm - 1x10

8kg per arm - 1x10

9kg per arm - 1x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Some easy Benching.

BossArky

Sunday October 6th: Squat day 7 of 12.

Prowler

push - 3 lengths

pull - 3 lengths

Calves

3x10

45DBR

3x10

Ab Twist

8x5 … a set before each Squat set below (apart from 2nd and 3rd worksets)

Front Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

Squat

60kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 3x5 … top sets

Deadlift

60kg - 1x5

90kg - 3x5

Squats and Deadlifts up to 90kg 3x5 on both.

BossArky

Tuesday October 8th: Bench day 7 of 12.

Unilateral Machine Pull Down

20kg per arm - 3x10

FacePull

3x20

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x4

Pull Up

bodyweight - 3x5

DB Press

20kg per arm - 1x5

22.5kg per arm - 1x5

25kg per arm - 1x5

DB Curl (eblow against upright bench for strictness)

7.5kg per arm - 3x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Some morning Benching. Handy.

BossArky

Friday October 11th: Squat day 8 of 12 & Bench day 8 of 12

45DBR

3x10

Calves

3x10

Ab Twist

8x5 … a set before each Squat set below

Front Squat

20kg - 1x5

40kg - 1x5

Squat

60kg - 1x5

80kg - 1x5

**add belt**

100kg - 3x3 … top sets

Deadlift

60kg - 1x5

100kg - 3x5

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x3

DB Curl to Press

10kg per arm - 3x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Combined Squat, Deadlift and Bench Press into a single session as travelling later tonight.

BossArky

Monday October 14th: Squat day 9 of 12

45DBR

3x10

Calves

3x10

Ab Twist

5x3 … a set before each Squat set below

Squat

20kg - 1x5

60kg - 1x5

80kg - 3x9 … top sets

Deadlift

60kg - 1x5

80kg - 3x5

Quick lower body training.

BossArky

Tuesday October 15th: Bench Press day 9 of 12

Face Pulls

3x20

Machine Unilateral Low Row

3x10

Machine Unilateral High Row

3x10

Bench Press

20kg - 1x5

50kg - 1x5

70kg - 6x6

Rev Fly

5kg per arm - 3x10

One Arm DB Row

20kg per arm - 1x10

27.5kg per arm - 1x10

35kg per arm - 1x10

DB Curl to Press

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

DB Curl(elbowagainstbench)

10kg per arm - 3x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Bench and various upper bodybuilding.

BossArky

Thursday October 17th: Squat day 10 of 12

45DBR

3x10

Calves

3x10

Ab Twist

5x3 … a set before each Squat set below

Squat

20kg - 1x5

60kg - 1x5

90kg - 3x7 … top sets

Deadlift

60kg - 1x5

90kg - 3x5

Squat and Deadlift up to 90kg 3x7 and 3x5 respectively.

BossArky

Friday October 18th: Bench Press day 10 of 12

Face Pulls

3x20

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x5

Rev Fly(VT)

7kg per arm - 6x10 both positions

DB Curl to Press

10kg per arm - 3x10

DB Curl(elbowagainstbench)

10kg per arm - 3x10

Neck (lying on bench)

up curl - 2x10

up twist - 2x10

down ext - 2x10

down twist - 2x10

Bench 80kg 6x4.

BossArky

Sunday October 20th: Squat day 11 of 12

45DBR

3x10

Calves

3x10

Ab Twist

5x3 … a set before each Squat set below

Squat

20kg - 1x5

40kg - 1x5

60kg - 1x5

80kg - 1x5

100kg - 3x5 … top sets

Deadlift

60kg - 1x5

100kg - 3x5

Squat and Deadlift up to 100kg 3x5.

BossArky

Monday October 21st: Bench Press day 11 of 12

Face Pulls

3x10

Lat Pull Down

3x10

45DBR

3x10

Calves

3x10

Row Machine

3x10

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x4

Rev Fly(VT)

5kg per arm - 3x10 both positions

One Arm DB Row

20kg per arm - 1x10

30kg per arm - 1x10

35kg per arm - 1x10

Leg Ext

3x10

Leg Curl

3x10

DB Curl to Press

15kg per arm - 3x10

Bench 90kg 6x4.

BossArky

Wednesday October 23rd: Squat day 12 of 12

45DBR

3x10

Calves

3x10

Ab Twist

5x3 … a set before each Squat set below

Squat

20kg - 1x5

40kg - 1x5

60kg - 1x5

90kg - 1x3

110kg - 3x3 … top sets. Fine.

Deadlift

70kg - 1x5

110kg - 3x5 … beltless. Double overhand. Fine.

Squat and Deadlift up to 110kg 3x3 and 3x5 respectively.

BossArky

Thursday October 24th: Bench Press day 12 of 12

Face Pulls

3x10

Lat Pull Down

3x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

100kg - 6x3

Rev Fly(VT)

5kg per arm - 3x10 both positions

One Arm DB Row

20kg per arm - 1x10

30kg per arm - 1x10

35kg per arm - 1x10

DB Curl to Press

10kg per arm - 1x15

Bench 100kg 6x3. Fine.

BossArky

Monday October 28th: Squat day 1 of 12

45DBR

3x10

Calves

3x10

Ab Twist

5x3 … a set before each Squat set below

Squat

20kg - 1x5 … front squat, zombie arms

40kg - 1x5 … front squat, zombie arms

65kg - 3x9 … top sets. Fine.

Deadlift

65kg - 3x5 … super light. Beltless. Double overhand. Fine.

First day of new Squat and Deadlift cycle. Nice and light.