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Return of the King

18587899091

Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday July 24th: Lower body & OHP


    Calf Raise

    3x10


    45DBR

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    20kg - 1x5

    45kg - 3x5

    ---

    Band Row

    3x10


    Barbell Press (standing)

    20kg - 1x5

    30kg - 1x5

    ---

    Deadlift

    80kg 3x5

    ---


    Squat 45kg 3x5 and Deadlift 80kg 3x5. Left hip holding up ok. Taking it gingerly as I break back into these movements. Still a bit of a dull ache in left mid glute, but overall the injection seems to have had a positive effect now a week later.


    Some Overhead Press 30kg 3x5 too.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday July 26th: Bench Day 6 of 12


    Calf Raise

    3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    50kg - 3x5

    ---

    Band Row

    6x10


    Bench

    60k - 1x5

    85kg - 6x5

    ---


    Squat 50kg 3x5 & Bench 85kg 6x5.

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday July 28th: Bench Day 7 of 12


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    55kg - 3x5

    ---

    Band Row

    6x10

    ---


    Squat 55kg 3x5 and Bench 90kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday July 28th: Bench Day 7 of 12



    Band Row

    6x10


    Chin Up

    3x5

    ---

    Bench

    60k - 1x5

    90kg - 6x4

    ---

    Deadlift

    90kg - 3x5

    ---


    Deadlift 90kg 3x5, Chin Ups and Bench 90kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday August 5th: Bench day 8 of 12


    Bench Press

    95kg 3x3


    Band Pull Down (red)

    3x10

    ---

    DB Curl

    6kg per arm - 3x10


    DB Press

    6kg per arm - 3x10

    ---


    Sick with cold/flu the past week. First time training for a while. Bench 95kg 3x3.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday August 6th: Lowerbody


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    65kg - 3x5

    ---

    Deadlift

    60kg - 1x5

    100kg 3x5

    ---


    Squat 65kg 100kg 3x5 and Deadlift 100kg 3x5. Good to do these after so long.


    Cycling about 5km each morning for the past 1.5 weeks (apart from days where I was dying sick). Nice to get the heart pumping with some outdoor cardio.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday August 8th: Bench day 9 of 12


    Bench Press

    85kg 6x4


    Band Pull Apart (red)

    4x10

    ---


    Bench 85kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday August 9th: Lowerbody


    Calf Raise

    3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    50kg - 1x5

    70kg - 3x5

    ---

    Deadlift

    60kg - 3x5

    ---


    Squat 70kg 3x5 and Deadlift 60kg 3x5.

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday August 12th: Bench day 10 of 12


    Barbell Row

    40kg - 4x10


    Bench Press

    60kg - 1x5

    90kg - 4x5


    Pull Down Band Row

    4x20 per arm

    ---

    Neck (lying on Bench)

    4 positions (2 up, 2 down) - 3x10 each


    Barbell Curl

    20kg - 1x10

    25kg - 1x10

    27kg - 1x10

    ---


    Bench 90kg 4x5.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday August 13th: Lower body


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    50kg - 1x5

    75kg - 3x5

    ---

    Deadlift

    70kg - 1x5

    110kg - 3x5

    ---


    Squat 75kg 3x5 and Deadlift 110kg 3x5.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday August 15th: Bench day 11 of 12


    Pull Down Band Row

    4x10 per arm - normal row

    4x10 per arm - crossed row


    Bench Press

    60kg - 1x5

    80kg - 1x3

    95kg - 3x4

    ---

    Chin Up

    bodyweight - 3x6


    DB Press

    8kg per arm - 3x12

    ---

    Neck (red band, standing)

    forward - 2x20

    back - 2x20


    DB Curl

    8kg per arm - 3x10


    DB Shrug

    8kg per arm - 3x10

    ---


    Bench 95kg 3x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday August 19th: Lower body


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    60kg - 1x5

    80kg - 3x5

    ---

    Deadlift

    60kg - 3x5

    ---


    Squat 80kg - 3x5.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday August 20th: Bench day 12 of 12


    Single Arm Band Row (medium red)

    3x10 per arm


    Bench Press

    60kg - 1x5

    80kg - 1x3

    90kg - 1x1

    100kg - 3x3 ... alright

    ---

    DB Press

    8kg per arm - 3x12

    ---

    Neck (lying on Bench)

    face up - both exercises - 1x20

    face down - both exercises - 1x20


    DB Curl

    8kg per arm - 3x10

    ---


    Bench 100kg 3x3.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday August 22nd: Lower body


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    60kg - 1x5

    85kg - 3x5

    ---


    Squat 85kg - 3x5.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday August 23rd: Deadlift


    Deadlift

    70kg - 1x5

    110kg - 1x3

    **add belt**

    130kg - 3x5 ... fine

    ---


    Cycled 4.2km afterwards. Have been doing about 3-5km cycling outdoors post lifting for the past number of weeks as the weather improves. Good to get the heart pumping and some rosy cheeks.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday August 26th: Squat


    Calf Raise

    3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    60kg - 1x5

    90kg - 3x5

    ---


    Squat 90kg 3x5. Deadlift 60kg 3x5.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday August 27th: Bench day 1 of 12


    X Band Row (medium red)

    3x10 per arm ... crossed

    3x10 per arm ... uncrossed


    Bench Press

    20kg - 1x5

    60kg - 1x5

    78kg - 6x6 ... practicing new setup - wedging into bench without having feet up on bench

    ---

    Neck (standing, band)

    back - 2x40 ... fist heavy black, then medium red back

    front - 2x40 ... fist heavy black, then medium red back

    ---

    DB Overhead Press

    8kg per arm - 3x10


    DB Curl

    8kg per arm - 3x10

    ---


    First day of bench cycle on 7 week run into competition.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday August 29th: Squat


    Calf Raise

    3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    60kg - 1x5

    80kg - 1x3

    95kg - 3x5

    ---

    Deadlift

    60kg - 3x5

    ---


    Squat 95kg 3x5 and Deadlift 60kg 3x5

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday September 2nd: Bench day 2 of 12


    X Band Row (medium red)

    3x10 per arm ... crossed

    3x10 per arm ... uncrossed


    Bench Press

    20kg - 1x5

    60kg - 1x5

    83kg - 6x5 ... ok

    ---

    Neck (standing, band)

    back - 2x40 ... first light yellow, then medium red

    front - 2x40 ... first light yellow, then medium red

    ---

    DB Overhead Press

    8kg per arm - 3x10


    DB Curl

    8kg per arm - 3x10

    ---


    Bench 83kg 6x5.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday September 3rd: Squat


    Calf Raise

    3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Squat

    30kg - 1x5 against light yellow bands

    40kg - 1x5 against light yellow & red bands

    50kg - 1x5 against light yellow & red bands

    60kg - 1x5 against light yellow & red bands

    70kg - 1x5 against light yellow & red bands

    80kg - 1x5 against light yellow & red bands

    90kg - 1x5 against light yellow & red bands

    100kg - 1x5 against light yellow & red bands

    ---


    Messed about with Squat against bands. Was going to deload .. but kept adding 10kg and ended up with 100kg x5 against both yellow and red bands.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday September 6th: Bench & Deadlift


    Deadlift

    70kg - 1x5

    100kg 3x5 ... double overhand. No belt.


    Bench Press

    20kg - 1x5

    60kg - 1x5

    88kg - 6x4

    ---

    Neck (standing, band)

    back - 2x40 ... first light yellow, then medium red

    front - 2x40 ... first light yellow, then medium red

    ---

    DB Overhead Press

    8kg per arm - 3x10


    DB Curl

    8kg per arm - 3x10

    ---


    Deadlift 100kg 3x5 and Bench 88kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday September 9th: Bench day 4 of 12


    X Band Row (medium red)

    3x10 per arm ... crossed

    3x10 per arm ... uncrossed


    Pull Up

    bodyweight - 3x5

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    93kg - 6x3 ... fine

    ---

    Neck (standing, band)

    back - 1x40 ... medium red

    front - 1x40 ... medium red

    ---

    DB Overhead Press

    8kg per arm - 3x10


    DB Curl

    8kg per arm - 3x10

    ---


    Bench 93kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday September 11th: Squat


    Calf Raise

    3x10


    45DBR

    3x10 ... with arms folded. Seems to give better ROM.


    Ab Wheel

    3x10


    Side Plank

    1x~12 secs per side ... to warm up core for Squats

    ---

    Band Pull Apart

    various - 3x10


    Front Squat

    40kg - 3x5

    ---


    Front Squat 40kg 3x5.


    Walked 10km (6km in morning, 4km in evening).



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday September 13th: Bench & Deadlift


    Deadlift

    70kg - 1x5

    110kg 3x5 ... double overhand. No belt.


    Bench Press

    20kg - 1x5

    60kg - 1x5

    88kg - 3x6 ... just realized it should have been 5kg lighter today. No harm. That is what happens when rushing and program in your head.

    ---

    DB Overhead Press

    8kg per arm - 3x10


    DB Curl

    8kg per arm - 3x10

    ---


    Deadlift 110kg 3x5 and Bench 88kg 3x6.


    Just realized Bench should have been 5kg lighter today. No harm. That is what happens when rushing and program in your head. Didn't have time to do the full 6 bench sets.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday September 18th: Gym deload


    T-Bar Row

    3 ascending sets

    ---

    Unilateral Pull Down

    3 ascending sets


    Unilateral Shoulder Press

    3 ascending sets

    ---

    Lat Pull Down

    3 ascending sets


    Leg Curl

    3 or 4 x20 ... light pump

    ---


    Some light stuff as working around sore left hip.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday Oct 13th: Lowerbody.


    45DBR

    +0kg - 1x10

    +5kg - 1x10

    +10kg - 1x10


    Leg Ext

    3x20 ... light. Followed up with quad stretch.

    ---

    Calf Raise

    3x10 - standing +30kg (pinching plating 15kg per arm, feet off edge of oly platform)

    3x10 - seating: +0kg, +20kg (heel hanging off blue bumper)

    ---

    V-Squat Machine (1/4 Squats)

    3x10 ... light

    ---

    Backwards Sled Drag

    6x~20 metres turf ... getting blood flowing in legs

    ---


    Quick morning session to get blood into legs. Left hip is now 3 weeks post hip arthoscopy surgery to file down a cam lesion (a boney growth on top of femur which was digging into inside of hip socket and aggravating things). Won't be Squatting or Deadlifting until January. Still a bit painful so I'm taking it very slowly with lower body work.


    Over the past 3 weeks I've done:

    1) nothing for the first week post surgery. Was on crutches

    2) started to slowly move around without crutches where possible. Walking inflames the left hip where bone was filed off - so lots of anti-inflamatory

    3) did some very light upperbody incline bench where I worked through 4 days of 30kg 6x6, 35kg 6x5, 40kg 6x4, 45kg 6x3 as peak sets on the respective days.

    4) the lowerbody days have just involved surgeon recommended light stuff such as leg extension, leg curl, calves.


    Recovery time is approx 3 months minimum for bone to heel. Getting back to walking without pain is my first aim.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday October 14th: Incline Press - day 5 of 12


    Face Pull (independent pulley)

    ~5x10

    ---

    One Arm Row (pulley)

    ~5x10

    ---

    Incline Bench

    35kg - 6x6 ... whole thing done in 6 mins. A set per minute.

    ---

    DB Press (standing)

    18kg per arm - 1x10

    16kg per arm - 1x10

    14kg per arm - 1x10

    ---

    Lat Raise (hand plates)

    1kg per arm - 3x10 ... light pump after the above.

    ---

    Lat Pull Down (3 different machines)

    3x10 ... 1 set per machine

    ---


    Thought about going a bit heavier on this 5th day of Incline Press... but decided to just go for the pump in the next month on everything (upper and lower) as hip recovers. Enjoying messing about and getting to out different stuff in commercial gym.



  • Registered Users, Registered Users 2 Posts: 12,869 ✭✭✭✭Dtp1979


    Your neck and shoulders must be the same width at this stage??

    have you gone up many shirt neck sizes in the last few years?



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Lol - My shirt sizes go up and down like a yoyo. Almost on the threshold of dumping old ones but then remember how depending on whether I'm Benching, Shoulder Pressing, eating or not, etc... I inflate and shrink over the quarters.


    Neck training - I don't go particularly heavy to avoid a painful injury. Usually do the neck stuff with band (vs chains + plates in the past). Find the bands more gentle and forgiving and more light to moderate constant tension vs chains/plates which can be a bit harsh and slip in jarring way.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday October 16th: Lower Body Day


    Leg Extension

    increasing weight x10, x8, x6, x4, x2, x1

    steady peak weight 3x5

    drop sets 3x10

    ---

    45DBR

    3x10

    ---

    Leg Curl (unilateral machine, standing, 1 leg at a time)

    3x10

    ---

    Calf Raise (standing, pinching 10kg bumper plate per arm)

    bodyweight + 20kg - 3x10

    ---

    Calf Raise (seated, weights on knee)

    single leg + 22kg - 1x10

    single leg + 26kg - 2x10

    ---


    Hip feeling better now walking. Pain not fully gone - but much better now as I'm 3.5 weeks post op.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday October 17th: Incline Press - day 6 of 12


    Incline Bench

    40kg - 6x5 ... done in ~5 mins.

    ---


    Did other upperbody assistance too - cannot remember specifics. Lats, guns, upper back.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday October 18th:


    Swimming (to avoid hip recovery)

    Breast stroke - upperbody only - 6 lengths

    Walking - 2 lengths

    Side Steps - 2 lengths

    ---


    Also spent some time in both Sauna and Steam Room which was nice.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Thursday October 19th: Deload mess about


    Calf Raise (standing, heels hanging off weights storage tree)

    3x10


    45DBR

    3x10


    Ab Wheel

    3x5


    Band Pull Apart

    3x10

    ---


    Wanted to get some blood flowing before some late night calls.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday October 20th: Upper & Lower - Incline Press - day 7 of 12


    Incline Bench

    45kg - 6x4 ... done in ~5 mins.

    ---

    DB Press (standing, unilateral)

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5

    16kg per arm - 1x5

    ---

    Leg Ext

    various sets & reps

    ---


    Combined upper and lower into one day.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday October 23rd: Lower Body Day


    45DBR

    3x10

    ---

    Leg Extension

    3x20

    ---

    Calf Raise (standing, pinching 10kg bumper plate per arm)

    bodyweight + 20kg - 3x10


    Plate Shrug (standing, pinching 10kg bumper plate per arm)

    10kg bumper plate per arm

    ---

    Calf Raise (standing, but let bend on bottom plate peg of storage tree, to hit soleus i.e. simulation of seated calf raise)

    2x20

    ---

    Abductor Machine

    3x10 ... very light for hip recovery


    Adductor Machine

    3x10 ... very light for hip recovery

    ---


    Quick morning training.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday October 24th: Upper - Incline Press - day 8 of 12


    Lat Pull Down (machine, close grip V handle)

    30kg - 1x10

    35kg - 1x10

    40kg - 1x10


    Low Row (machine)

    20kg per arm - 3x10

    ---

    Incline Bench

    50kg - 6x3 ... done in ~5 mins.

    ---

    DB Press (standing, unilateral)

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5

    ---

    DB Curl

    9kg per arm - 1x10

    ---

    DB Curl (standing, unilateral)

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5

    ---


    Lunch time training. Main event was Incline Bench 50kg 6x3 followed by various upper body pump.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday October 28th: Upper - Incline Press - day 9 of 12


    TRX (row/face pull)

    ~3x10


    Roman Chair (Abs)

    3x(1x10 alternating legs, followed by 1x10 both legs together)

    ---

    Incline Bench

    40kg - 6x6 ... done in ~6 mins.

    ---

    Calf Raise (holding DBs)

    10kg DB per per arm - 3x10


    DB Shrug (holding DBs)

    10kg DB per per arm - 3x10


    DB Curl (standing, unilateral)

    10kg per arm - 3x5 alternating

    ---


    Main event was Incline Bench 40kg 6x6.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday October 29th: Lower mess about to feel out hip.


    SSB 1/8 Squats (bar = 32kg)

    32kg - 1x20

    42kg - 1x20

    52kg - 1x20

    62kg - 1x20


    SSB Front Squat (bar = 32kg)

    32kg - 1x10

    42kg - 1x10

    52kg - 1x10

    62kg - 1x10


    SSB Calf Raise (bar = 32kg)

    32kg - 1x10

    42kg - 1x10

    52kg - 1x10

    62kg - 1x10

    ---

    GHR

    3x10

    ---


    About 5.5 weeks post left hip op. Still quite sore in certain positions. Was feeling various exercises out.


    SSB was good for both calf raise and abs.. need to keep the weight done on the 1/8 Squats though. The idea with those was a bit of a quad pump without getting into any compromising hip territory. Getting setup under the bar on the top sets put a bit too much stress on hip so will avoid that next time until pain fully subsides.


    GHR felt ok-ish.

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday November 1st: Upper & Lower


    T-Bar Row

    frame+20kg 3x10


    Unilateral Pull down Machine

    20kg per arm - 3x10

    ---

    Military Press (standing)

    20kg - 1x5

    45kg - 3x5 ... did the first 3 sets of 45kg here... because the incline Bench was taken

    ---

    Incline Press

    45kg - 3x5

    ---

    Leg Extension

    3x20


    Ham Curl (standing, unilateral)

    5kg per leg - 3x10

    ---

    Abductor Machine

    ~8x10 ascending sets


    Adductor Machine

    ~5x10 ascending sets

    ---

    Calf Raise

    12kg DB per arm - 3x10


    DB Shrug

    12kg DB per arm - 3x10

    ---

    Glute Bridge

    bodyweight - 3x10... with final set an extra 10 alternating right/left leg extended.

    ---


    Combined upper and lower. Main target here was more gentle lowerbody as I try to reawaken various muscles around left hip after surgery 6 weeks ago.


    Incline Bench was taken so did the first three sets of the 6x5 on Military Press, before moving back to Incline Bench.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday November 4th: Lower Body Day


    GHR

    3x10


    45DBR

    3x10

    ---

    Leg Curl (unilateral, standing)

    5kg per leg - 3x5 per leg


    Leg Extension

    3x20

    ---

    Glute Bridge

    3x10 ... with additional 10 alternating legs on last set


    Calf Raise (standing, heels hanging off platform)

    bodyweight - 3x10

    ---

    Abductor Machine

    3x10 ... very light for hip recovery. Held isometric between sets without resting weight.


    Adductor Machine

    3x10 ... very light for hip recovery. Held isometric between sets without resting weight.

    ---

    Leg Press (machine)

    3x10? - just very very light and partial ROM with the frame to get some blood flow

    ---


    Keeping the blood flowing.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Sunday November 5th: Upper - Incline Press - day 11 of 12


    Upper Back (on ground, 3 exercises with palms up/down, arms up/down)

    2 sets of 3x25 ... nice burn

    ---

    Low Row (machine, unilateral)

    20kg per arm - 3x10

    ---

    Incline Bench

    50kg - 6x4 ... done in ~7 mins.

    ---

    DB Press (standing, unilateral)

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5


    DB Curl (standing, unilateral)

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5


    DB Curl

    10kg per arm - 1x5

    12kg per arm - 1x5

    14kg per arm - 1x5

    ---

    Lat Pull Down (machine, close grip V handle)

    40kg - 1x10

    50kg - 1x10

    60kg - 1x10

    ---


    Main event was second last day of Incline Bench cycle: 50kg 6x4. Fine. The rest was upper bodybuilding.


    Enjoyed the upper back warm up/activation face down on the ground which I did before main exercises.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Wednesday November 8th: Lower Body Day


    GHR

    3x10


    45DBR

    3x10

    ---

    Leg Curl (unilateral, standing)

    5kg per leg - 2 or 3x10 per leg


    Leg Extension

    2x20 and then 1x10 ... all ascending sets

    ---

    Abductor Machine

    3x20 ... very light for hip recovery. Held isometric between sets without resting weight.


    Adductor Machine

    3x20 ... very light for hip recovery. Held isometric between sets without resting weight.

    ---


    Lower body stuff.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Thursday November 9th: Upper - Incline Press - day 12 of 12


    Upper Back (on ground, 3 exercises with palms up/down, arms up/down)

    1kg per arm - 1 sets of 3x25 ... nice burn

    ---

    Rev Fly Machine

    3x10

    ---

    Low Row (machine, unilateral)

    3x10

    ---

    Curl Machine (unilateral)

    3x10

    ---

    Lat Pull Down (machine, close grip V handle)

    40kg - 1x10

    50kg - 1x10

    60kg - 1x10

    ---

    Incline Bench

    55kg - 6x3 ... done in ~4 mins.

    ---

    DB Press (standing, unilateral)

    10kg per arm - 1x3

    12kg per arm - 1x3

    14kg per arm - 1x3

    16kg per arm - 1x3

    18kg per arm - 1x3

    ---


    Incline Bench 55kg 6x3 in 4 mins to finish that cycle. More upperbody pump stuff too.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday November 13th: Lower Body Day


    Leg Curl (seated machine)

    5x10


    Leg Extension (seated machine)

    5x20

    ---

    Abductor Machine

    3x~20 ... very light for hip recovery. Held isometric between sets without resting weight.


    Adductor Machine

    3x~20 ... very light for hip recovery. Held isometric between sets without resting weight.

    ---

    GHR

    3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.


    45DBR

    3x10

    ---

    Rogue Echo Bike

    1km ... good high intensity cardio

    ---

    Standing Glute Machine (unilateral)

    3x10 per leg

    ---

    Calves

    together - 3x10 ... heels hanging off lifting platform

    unilateral - 3x10 ... heels hanging off weight plate foot

    ---


    Lowerbody day. Enjoyed trying out the Rogue Echo Bike for a bit of conditioning towards the end.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday November 14th: Bench day 1 of 12:


    ---

    Band Row (light yellow)

    3x10


    Band Face Pull (light yellow)

    3x10

    ---

    Bench Press

    20kg - 1x5

    60kg - 6x6


    DB Curl

    8kg per arm - 3x5


    Neck (hanging off bench)

    face up - curl - 3x10

    face up - rotation - 3x10

    face down - flex - 3x10

    face down - rotation - 3x10

    ---


    First time Benching in about 2 months (as was giving hip time to recover before stressing it with Bench setup). Great pump afterwards.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday November 17th: Lower Body Day


    Leg Curl (unilateral, standing)

    3x5 per leg


    Leg Extension (seated machine)

    ~1x20 + 3x10

    ---

    Abductor Machine

    3x~20


    Adductor Machine

    3x~20

    ---

    GHR

    3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.


    45DBR

    3x10

    ---

    Rogue Echo Bike

    1km ... good high intensity cardio

    ---

    Calves

    together - 3x10 ... heels hanging off lifting platform

    unilateral - 3x10 ... heels hanging off weight plate foot

    ---


    Lower body.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Saturday November 18th: Bench day 2 of 12:


    ---

    Band Row (light yellow)

    3x10


    Band Face Pull (light yellow)

    3x10

    ---

    Bench Press

    20kg - 1x5

    65kg - 6x5


    DB Curl

    8kg per arm - 3x5


    Neck (hanging off bench)

    face up - curl - 3x10

    face up - rotation - 3x10

    face down - flex - 3x10

    face down - rotation - 3x10

    ---


    Bench stuff.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Monday November 20th: Lower Body Day


    Leg Curl (unilateral, standing)

    3x5 per leg


    Leg Extension (seated machine)

    ~1x20 + 3x10

    ---

    Abductor Machine

    3x~20


    Adductor Machine

    3x~20

    ---

    GHR

    3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.


    45DBR

    3x10

    ---

    Rogue Echo Bike

    1km ... good high intensity cardio

    ---

    Calves

    together - 3x10 ... heels hanging off lifting platform

    unilateral - 3x10 ... heels hanging off weight plate foot

    ---


    More lower body. Copy paste from a couple of days ago as cannot remember exactly - but something about 90% like the above.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Tuesday November 21st: Bench day 3 of 12:


    ---

    Band Row (medium right)

    3x10


    Pull Up

    5x5

    ---

    Bench Press

    20kg - 1x5

    70kg - 6x4


    DB Curl

    8kg per arm - 3x5


    Neck (hanging off bench)

    face up - curl - 3x10

    face up - rotation - 3x10

    face down - flex - 3x10

    face down - rotation - 3x10

    ---


    Bench & upper assistance. Some serious DOMS the next day in lats from the 5x5 Chin Ups. Nice!



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,581 Mod ✭✭✭✭BossArky


    Friday November 24th: Lower Body Day


    Leg Curl (unilateral, standing)

    3x5 per leg


    Leg Extension (seated machine)

    ~1x20 + 3x10

    ---

    Abductor Machine

    3x~20


    Adductor (ball)

    1x~30 secs... as the adductor machine was broken

    ---

    GHR

    3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.


    45DBR

    3x10

    ---

    Rogue Echo Bike

    1km ... good high intensity cardio

    ---

    Calves

    together - 3x10 ... heels hanging off lifting platform

    unilateral - 3x10 ... heels hanging off weight plate foot

    ---


    Lowerbody stuff to recover from go-karting yesterday. Came 4th out 20 - neck a bit stiff from the curves and a few bumps and bruises on lower back from the set, and heel from the brake pedal (which I didn't really use).



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