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Return of the King

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Comments

  • #4472
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4473
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4474
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4475
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday September 10th: Deload

    Various messing about that I cannot remember.



  • #4476
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Saturday September 14th: Deload

    Various messing about that I cannot remember.



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  • #4477
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Sunday September 15th: Deload

    Various messing about that I cannot remember.



  • #4478
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4479
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4480
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4481
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



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  • #4482
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4483
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4484
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4485
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4486
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4487
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4488
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4489
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4490
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4491
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



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  • #4492
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4493
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4494
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4495
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4496
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4497
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4498
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4499
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



  • #4500
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



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  • #4501
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭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.



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