Return of the King

BossArky

Friday September 5th: Bench day 2 of 12

Unilateral Cable
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Bench Press
20kg - 1x5
60kg - 1x5
87.5kg - 6x5
add slingshot
100kg - 1x3
105kg - 1x3
110kg - 1x3

DB Curl (standing) to DB Overhead Press (standing)
14kg per arm - 3x10

Lateral DB Raise
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10

Neck (lying on bench)
face up - curl
face up - twist
face down - curl
face down - twist
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Used the slingshot to get the feel of heavier weight at end of Bench.

BossArky

Saturday September 6th: Deadlift Day 1 of 6

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

Deadlift
70kg - 1x5
100kg - 1x5
125kg - 1x5

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

Rear Delts (cable)
3x10

.... then did a head of other stuff in commercial gym below...

Lat Pulldown
1x10

GHR
1x10

45DBR
3x10

Leg Ext
3x10 on machine #1
1x10 on machine #2

Leg Curl (standing)
1x10 per leg

Leg Curl (lying)
1x10 per leg

Seated Calf
3x10
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Did a load of additional stuff messing about after my usual Saturday Deadlifts

BossArky

Monday September 8th: Squat Day 3 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Abs Chair Leg Lift
knees straight - 3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
110kg - 1x5
130kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 1x10
15kg per leg - 1x10
20kg per leg - 1x10
---
Hanging Leg Raise (feet to bar)
3x10
---

Squat 130kg x5 felt ok.

BossArky

Tuesday Sep 9th: Bench day 3 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
70kg - 6x8 ... felt good. Did these all back to back (instead of superset with Bench), as bench was busy

Bench Press
20kg - 1x5
60kg - 1x5
92.5kg - 6x4 ... got it done, but was a bit tired from all the Barbell Rowing 70kg 6x8 beforehand

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (incline seated) into DB Overhead Press (incline seated)
16kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
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Trashed the lats in a good way with Barbell Row 70kg 6x8 all done before Bench. Gym was busy so had to do it that way instead of usual supersetting. Can feel the DOMS in lats and traps/upperback as I type this the next day.

Got the Bench done ok, if slightly energy zapped from above: 92.5kg - 6x4.

Biceps are hanging off me today from the DB Curl inclined seated. I got straight into the overhead incline DB press from top of curl. This saves time doing the two exercises in one kinda big exercise. It kinda means the overhead press part is a bit too light though. Maybe that is a good thing after all the benching though. i.e. just focusing on light-ish weight and getting blood into shoulders and front delts after all the heavy benching before.