Return of the King

BossArky

Friday Feb 21st: Bench deload

Cable Pulley Horizontal Row (unilateral)
5x10 ascending

Cable Pulley Vertical Row (unilateral)
5x10 ascending

Tricep Pushdown (rope, metal T)
5x10 ascending

Incline Bench
20kg - 1x10
25kg - 1x10
30kg - 1x10
35kg - 1x10
40kg - 1x10

Incline DB Bench
5x10

Incline Seated DB Curl
5x10

DB Lateral Raise
5x10

Just a load of lighter bodybuilding volume.

BossArky

Saturday Feb 22nd: Deadlift

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
60kg - 1x5
80kg - 1x5
100kg - 1x5

Overhead Press Barbell
20kg - 1x10
25kg - 1x10
30kg - 1x10

BossArky

Monday February 24th: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
70kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 1x5

Lying Leg Curl (unilateral)
3x10

Seated Leg Extension (unilateral)
3x10

BossArky

Tuesday Feb 25th: Bench deload

Cable Pulley Horizontal Row (unilateral)
5x10 ascending

Cable Pulley Vertical Row (unilateral)
5x10 ascending

Tricep Pushdown (rope, metal T)
5x10 ascending

Bicep Pulley (unilateral)

5x10 ascending

Incline Bench
20kg - 1x10
25kg - 1x10
30kg - 1x10
35kg - 1x10
40kg - 1x10

Incline DB Bench
5x10

Incline Seated DB Curl
5x10

DB Lateral Raise
5x10

BossArky

Thursday February 27th: Squat

GHR
3x10 ... on hardest setting on 2nd and 3rd sets. Nice.

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
90kg - 1x5
105kg - 1x5

Single Leg 1/4 Squats (down off step)
3x10 per leg ... messing about on a ledge. Got a serious quad pump

Seated Leg Extension (unilateral)
20kg per leg - 2x10
15kg per leg - 1x10

BossArky

Friday Feb 28th: Bench Day 1 of 12

Face Pulls - Cable Pulley Horizontal Row (unilateral)
3x10 ascending

Barbell Row
60kg - 6x8 ... actually last two sets were more like 10 reps each as I lost count on phone

Bench
20kg - 1x5
60kg - 1x5
75kg - 1x6

Incline Seated DB Curl
5x10

Incline DB Bench
5x10

DB Lateral Raise
5x10

BossArky

Saturday Mar 1st: Deadlift

Deadlift
70kg - 1x8
100kg - 1x8
120kg - 1x8

Overhead Press Barbell
20kg - 1x10
30kg - 1x10
35kg - 1x10

BossArky

Monday March 3rd: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
90kg - 1x5
110kg - 1x5

Lying Leg Curl (unilateral)
3x10

Seated Leg Extension (unilateral)
3x10

BossArky

Tuesday Feb 25th: Bench day

Cable Pulley Vertical Row (unilateral)
3x10 ascending

Tricep Pushdown (rope, metal T)
3x10 ascending

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 6x5

Pull Up
3x6 … palms away
3x6 … palms to face

Incline DB Bench
5x10

Incline Seated DB Curl
5x10

DB Lateral Raise
5x10

BossArky

Thursday March 6th: Squat

GHR
3x10 ... on hardest setting on 2nd and 3rd sets. Nice.

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
115kg - 1x5

Seated Leg Curl (unilateral)
3x10 per leg

Seated Leg Extension (unilateral)
20kg per leg - 3x10

BossArky

Friday Mar 7th: Bench Day 3 of 12

Face Pulls - Cable Pulley Horizontal Row (unilateral)
3x10 ascending

Barbell Row
60kg - 6x8

Bench
20kg - 1x5
60kg - 1x5
85kg - 6x4

Incline Seated DB Curl
3x10

Incline DB Bench
3x10

DB Lateral Raise
3x10

BossArky

Saturday Mar 8th: Deadlift

Deadlift
70kg - 1x8
110kg - 1x8 … double overhand
130kg - 1x8 … mixed grip

Overhead Press Barbell
20kg - 1x10
30kg - 1x10
40kg - 1x10

High Pulley Crossed Arm Pull Apart (for Delts)
3x10 ascending

BossArky

Monday March 10th: Squat

GHR
3x10 ... holding barbell and focusing on the ground to parallel ROM

Calves
3x10

Ab Wheel
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
120kg - 1x5 ... good strain

BossArky

Tuesday March 11th: Bench day

Pull Ups
3x6 - palms away
3x6 - palms to face

Bench Press
20kg - 1x5
60kg - 1x5
90kg - 6x3

Incline DB Bench
3x10

Incline Seated DB Curl
3x10

DB Lateral Raise
3x10

BossArky

Thursday March 13th: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
110kg - 1x5

Seated Leg Curl (unilateral)
3x10 per leg

Seated Leg Extension (unilateral)
20kg per leg - 3x10

BossArky

Friday March 14th: Bench day

Barbell Row
60kg - 6x8

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 6x6

DB Lateral Raise
3x10

Incline DB Bench
3x10

Incline Seated DB Curl
3x10

BossArky

Saturday Mar 15th: Deadlift

Deadlift
70kg - 1x6
120kg - 1x6 … double overhand
140kg - 1x6 … mixed grip

Overhead Press Barbell
20kg - 1x10
32.5kg - 1x10
42.5kg - 1x10

High Pulley Crossed Arm Pull Apart (for rear delts)
6x10 ascending

BossArky

Monday March 17th: Squat

GHR
+0kg - 1x10

+5kg - 1x10

+8kg - 1x10

Calves
3x10

Decline Ab Bench
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
115kg - 1x5

Seated Leg Curl (unilateral)
3x10 per leg

Seated Leg Extension (unilateral)
20kg per leg - 3x10

BossArky

Tuesday March 18th: Bench day

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

Pull Ups
3x6 - palms away
3x6 - palms to face

Bench Press
20kg - 1x5
60kg - 1x5
85kg - 6x5

DB Lateral Raise
3kg per arm - 1x10
4kg per arm - 1x10
5kg per arm - 1x10

Incline DB Bench (steepish incline)
14kg per arm - 1x10
18kg per arm - 1x10
22kg per arm - 1x10

Incline Seated DB Curl
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10

BossArky

Thursday March 20th: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
120kg - 1x5

BossArky

Friday March 21st: Bench day

Barbell Row
60kg - 6x8

Bench Press
20kg - 1x5
60kg - 1x5
90kg - 6x4

DB Lateral Raise
3x10

Incline DB Bench
3x10

Incline Seated DB Curl
3x10

BossArky

Saturday Mar 22nd: Deadlift

SLDL
20kg - 1x10
40kg - 1x10
60kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x5 … double overhand
150kg - 1x5 … mixed grip. Fine.

Overhead Press Barbell
20kg - 1x10
35kg - 1x10
45kg - 1x10

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

BossArky

Monday March 24th: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
125kg - 1x5

BossArky

Tuesday March 25th: Bench day

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

FacePull (unilateral pulley)
3x10 ascending

Pull Ups
3x6 - palms away
3x6 - palms to face

Bench Press
20kg - 1x5
60kg - 1x5
95kg - 6x3
**add slingshot - red original**
100kg - 1x3
105kg - 1x3
110kg - 1x3

DB Lateral Raise
3kg per arm - 1x10
4kg per arm - 1x10
5kg per arm - 1x10

Incline DB Bench (steepish incline)
14kg per arm - 1x10
18kg per arm - 1x10
20kg per arm - 1x10

Incline Seated DB Curl
12kg per arm - 3x10

Had fun trying out my new red original slingshot at the end of main bench worksets. Did triples on 100kg, 105kg and 110kg. Felt so light. I had an old slingshot from about 11 or 12 years. I'm guessing they loose their elasticity after a while… so this new one gives me renewed pop off chest. Cool tool for Bench overload ahead of upcoming comp mid April.

BossArky

Thursday March 27th: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
115kg - 1x5

Single Leg 1/4 Squats (down off step)
3x10 per leg ... messing about on a ledge. Got a serious quad pump

BossArky

Friday March 28th: Bench day

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

FacePull (unilateral pulley)
3x10 ascending

Barbell Row
60kg - 6x10 ... first 5 sets overhand, last set underhand. Forgot to switch after set 3.

Bench Press
20kg - 1x5
60kg - 1x5
85kg - 6x6
add slingshot - red original
100kg - 1x3
105kg - 1x3
110kg - 1x3

DB Lateral Raise
3kg per arm - 1x10
4kg per arm - 1x10
5kg per arm - 1x10

DB Curl to DB Overhead Press (standing)
4kg per arm - 1x10
5kg per arm - 1x10
6kg per arm - 1x10

BossArky

Saturday Mar 22nd: Deadlift

SLDL
20kg - 1x10
40kg - 1x10
60kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x5 … double overhand
140kg - 1x1 … mixed grip from here
160kg - 1x3 … Fine.

Overhead Press Barbell
20kg - 1x10
25kg - 1x10
30kg - 1x10

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

DB Curl (unilateral, standing, elbow against upright bench)
12kg per arm - 3x10

BossArky

Monday March 31st: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
120kg - 1x5

Single Leg 1/4 Squats (down off step)
3x10 per leg ... good pump

BossArky

Tuesday April 1st: Bench day

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10 ascending

FacePull (unilateral pulley)
3x10 ascending

Pull Ups
3x6 - palms away
3x6 - palms to face

Bench Press
20kg - 1x5
60kg - 1x5
90kg - 6x5
add slingshot - red original
100kg - 1x3
105kg - 1x3
110kg - 1x3

DB Lateral Raise
3kg per arm - 1x10
4kg per arm - 1x10
5kg per arm - 1x10

Incline DB Bench (steepish incline)
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10

Incline Seated DB Curl
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10

BossArky

Thursday April 3rd: Squat

GHR
3x10

Calves
3x10

Decline Ab Bench
3x10

Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
125kg - 1x5

Single Leg 1/4 Squats (down off step)
3x10 per leg ... good pump

Trained around 9am (i.e. in the morning) which is not my usual slot. Felt good.