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Return of the King

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Comments

  • #4502
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday October 29th: Bench Press day 1 of 12

    Face Pulls

    3x10

    Machine Pull DownUnilateral

    3x10

    Bench Press

    20kg - 1x5

    62.5kg - 6x6 … done in about 9 mins. Super light.

    Machine Pulley Re Fly

    3x10

    Machine Face Pull

    3x10

    Machine Pull Down

    3x10

    DB Curl to Press

    10kg per arm - 1x15

    Bench 62.5kg 6x6. First day of new cycle. Super light which was nice.



  • #4503
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Thursday October 31st: Squat day 2 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

    60kg - 1x5

    75kg - 3x7 … top sets. Fine.

    Deadlift

    60kg - 1x5

    75kg - 3x5 … super light. Beltless. Double overhand. Fine.

    Leg Ext

    3x10

    Got through all that in about 30 mins. Totally sped through Squats and Deadlifts as they were so light. It was more like a metcon session.



  • #4504
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday November 1st: Bench Press day 2 of 12

    Face Pulls

    3x10

    Machine Pull DownUnilateral

    3x10

    Bench Press

    20kg - 1x5

    60kg - 1x5

    72.5kg - 6x5 … fine. Light

    DB Single Arm Press

    15kg per arm - 1x10

    17.5kg per arm - 1x10

    12.5kg per arm - 1x10

    DB Curl(armblaster)

    7kg per arm - 1x10

    8kg per arm - 1x10

    9kg per arm - 1x10

    Light enough Bench: 72.5kg 6x5.



  • #4505
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Monday November 4th: Squat day 3 of 12

    45DBR

    3x10

    GHR

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    Squat

    20kg - 1x5 … front squat, zombie arms

    40kg - 1x5 … front squat, zombie arms

    60kg - 1x5

    85kg - 3x5 … top sets. Fine.

    Deadlift

    60kg - 1x5

    85kg - 3x5 … light. Beltless. Double overhand. Fine.

    Standing Unilateral Leg Curl

    3 ascending sets per leg - 1x10

    Leg Ext

    3x10

    Building up Squats and Deadlift on new cycle. Lots of practice. Not heavy weight.



  • #4506
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday November 5th: Bench Press day 3 of 12

    Bench Press

    82.5kg - 6x4 … fine. Light

    Bench and other stuff that I cannot remember: shoulders, guns, lats, upper back.



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  • #4507
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Thursday November 7th: Squat day 4 of 12

    45DBR

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    Squat

    20kg - 1x5 … front squat, zombie arms

    40kg - 1x5 … front squat, zombie arms

    60kg - 1x5

    80kg - 1x3

    95kg - 3x3 … top sets. Fine.

    Deadlift

    60kg - 1x5

    95kg - 3x5 … light. Beltless. Double overhand. Fine.

    Fine.



  • #4508
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday November 8th: Bench Press day 4 of 12

    Bench Press

    92.5kg - 6x3 … fine.



  • #4509
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday November 12th: Squat day 5 of 12

    GHR

    3x10

    Calves

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    Squat

    20kg - 1x5 … front squat, zombie arms

    40kg - 1x5 … front squat, zombie arms

    60kg - 1x5

    75kg - 3x9 … top sets. Fine.

    Deadlift

    60kg - 1x5

    75kg - 3x5 … light. Beltless. Double overhand. Fine.

    Was super tired coming into this. Got it done.



  • #4510
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Wednesday November 13th: Bench Press day 5 of 12

    Bench Press

    67.5kg - 6x6 … easy.



  • #4511
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Sunday November 17th: Squat day 6 of 12

    GHR

    3x10

    Calves

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    SSB

    32kg - 1x5

    52kg - 1x5

    72kg - 1x5

    Squat

    85kg - 3x7 … Easy. Felt nice after SSB.

    Deadlift

    85kg - 3x5 … Easy. Beltless. Double overhand. Fine.

    Some handy Squat and Deadlift. First time training for half a week as was so busy. Good to get moving again.



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  • #4512
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Monday November 18th: Bench Press day 6 of 12

    Pull Down (band, unilateral)

    1x30

    Row from Incline (band, single arm)

    3x10 per arm

    More Band Rows - superset with Bench

    • both arms, unilateral - 3x10 per arm
    • single arm - 3x10 per arm

    Bench Press

    20kg - 1x5

    60kg - 1x5

    77.5kg - 6x5 … fine.

    Some easy benching.



  • #4513
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Wednesday November 20th: Squat day 7 of 12

    GHR

    3x10

    Calves

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    FrontSquat

    20kg - 1x5

    40kg - 1x5

    Squat

    60kg - 1x5

    80kg - 1x3

    95kg - 3x5 … Easy. Top sets.

    Deadlift

    95kg - 3x5 … Easy. Beltless. Double overhand. Fine.

    Tired but got it done.



  • #4514
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Thursday November 21st: Bench Press day 7 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    87.5kg - 6x4 … fine.



  • #4515
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Saturday November 23rd: Squat day 8 of 12

    GHR

    3x10

    Calves

    3x10

    Ab Twist

    3x5 … a set before each Squat set below

    FrontSquat

    20kg - 1x5

    40kg - 1x5

    Squat

    60kg - 1x5

    85kg - 1x3

    105kg - 3x3 … Easy. Top sets.

    Deadlift

    105kg - x5, x4 … Easy. Beltless. Double overhand. Fine.

    Tore some around my lower right back / SI joint. Heard a loud crack/tear/pop and it was quite sore. Took a lot of ibuprofen and painkillers for a few days. Still sore as I type this on Wednesday after Saturday session. Hopefully will clear up fully in a couple more days.



  • #4516
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Wednesday November 27th: Bench day 9 of 12.

    Lat Pull Down

    30kg - 1x10

    50kg - 1x10

    70kg - 1x10

    Bench

    20kg - 1x5

    72.5kg - 6x6

    Barbell Curl

    20kg - 1x10

    30kg - 1x10

    22.5kg - 1x10

    DB Curl to DB Overhead Press

    12.5kg per arm - 1x10

    10kg per arm - 1x10

    7.5kg per arm - 1x10

    Neck (lying on bench)

    Up curl - 1x10

    Up rotation - 1x10

    Down ext - 1x10

    Down rotation - 1x10

    Bench mid morning.



  • #4517
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday November 29th: Squat day 9 of 12

    Lunge

    3x5

    BulgarianSplitSquat

    3x5

    Ab Twist

    3x10 … just to left and right

    FrontSquat

    20kg - 1x5

    40kg - 1x5

    Squat

    60kg - 1x5

    85kg - 1x9 … Fine. Top set.

    Deadlift

    85kg - 3x5 … Easy. Beltless. Double overhand. Fine.



  • #4518
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Monday December 2nd: Bench day 10 of 12.

    PullUp

    6x5 … sets 1-3 = palms away… sets 4-6 = palms to face

    Bench

    20kg - 1x5

    60kg - 1x5

    82.5kg - 6x5

    DB Overhead Press

    15kg per arm - 3x10

    Post edited by BossArky on


  • #4519
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday December 3rd: Squat day 10 of 12

    Lunge

    3x5

    BulgarianSplitSquat

    3x5

    FrontSquat

    20kg - 1x5

    40kg - 1x5

    Squat

    60kg - 1x5 … tweaked lower right SI joint again. F**k.

    Called it quits mid way through Squat warm up. Lower right SI joint (or something) make a cracking noise again. Inflammed for a few days afterwards. Will take it easy as I round out December and give it time to heel… whatever it is.



  • #4520
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday December 6th: Bench day 11 of 12.

    BarbellRow

    50kg - 9x6 … holding at top of rep for a static contraction

    Bench

    20kg - 1x5

    60kg - 1x5

    80kg - 1x1

    92.5kg - 6x4 … fine

    DB Curl to Overhead Press

    15kg per arm - 3x10

    Neck(onbench)

    up curl - 2x10

    up rotation - 2x10

    down curl - 2x10

    down rotation - 2x10

    Managed to Bench and do Barbell Rows without aggravating lower right SI joint further. Felt a slight pull on first set but did some hard bracing and it was fine for the rest. Kept the Barbell Row weight light at 50kg but made it feel heavier by adding a static contraction at top of rep holding bar to chest. This gave some nice DOMS in the upper back/traps in the days after.

    Finished off with the usual DB Curl to DB Overhead Press which is a cool movement for the pump at end of workout.



  • #4521
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Saturday December 7th: Lower body deload

    45DBR

    3x10

    Calf Raise (seated machine)

    3x10

    Bulgarian Split Squat (i.e. rear foot elevated elevated)

    x6, x8, x10 per leg

    Squat (heels elevated, holding plate)

    +10kg - 1x6

    +10kg - 1x8

    +10kg - 1x10

    Lunge (front foot elevated)

    x6, x8, x10 per leg

    Couch to 5km - Day 1

    5 min warm up

    Intervals: 1 min run at 9kmph, 1.5m walk at 5kmph

    5 min cool down

    Quads/legs got more of a pump for all of the above single leg stuff than they did from usual Squats/Deadlifts. Taking a break from Squat/Deadlift to give lower right SI joint a chance to heal up. Enjoyed the variety.

    Started Couch to 5km - to burn some fat and get cardio up when not Squatting/Deadlifting. Couch to 5km is a 9 week program that builds you up to running a 5km at the end of the 9 weeks. There are three runnings session per each of the 9 weeks. Did it about a decade ago. Adding variety to training.



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  • #4522
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Sunday December 8th:

    Swim: 500m



  • #4523
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Monday December 9th: Bench day 12 of 12.

    PullUp

    6x6 … Sets 1-3 palms away. Sets 4-6 palms to face

    Bench

    20kg - 1x5

    60kg - 1x5

    80kg - 1x1

    92.5kg - 1x1

    102.5kg - 6x3 … ok

    DB Curl to Overhead Press

    15kg per arm - 3x10

    Neck(on bench)

    up curl - 2x10

    up rotation - 2x10

    down curl - 2x10

    down rotation - 2x10

    DB Curl (against upright bench for arm blaster effect)

    6kg per - 1x10

    7kg per - 1x10

    8kg per - 1x10

    Incline Bench

    6kg per arm - 1x10

    8kg per arm - 1x10

    10kg per arm - 1x10

    Finished bench cycle successfully with 102.5kg 6x3. Nice.



  • #4524
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Thursday December 12th: Lower body deload

    45DBR

    3x10

    Calf Raise (seated machine)

    3x10

    Bulgarian Split Squat (i.e. rear foot elevated elevated)

    x6, x8, x10 per leg

    Squat (heels elevated, holding plate)

    +5kg - 1x6

    +10kg - 1x8

    +15kg - 1x10

    Lunge (front foot elevated)

    x6, x8, x10 per leg

    Leg Ext

    3x10

    Leg Curl (lying)

    3x10

    Couch to 5km - Day 2

    5 min warm up

    Intervals: 1 min run at 9.1kmph, 1.5m walk at 5.1kmph

    5 min cool down

    Post edited by BossArky on


  • #4525
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday December 13th: Bench day 1 of 12.

    Face Pull

    3x10 ascending sets

    PullUp

    6x6 … Sets 1-3 palms away. Sets 4-6 palms to face

    Bench

    20kg - 1x5

    65kg - 6x6 … super light

    DB Curl to Overhead Press

    17.5kg per arm - 2x10

    12.5kg per arm - 1x10

    Neck(on bench)

    up curl - 2x10

    up rotation - 2x10

    down curl - 2x10

    down rotation - 2x10

    Incline Bench

    8kg per arm - 1x10

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    First day of new bench cycle. 65kg 6x6. Super light. Incling Bench after the heavier Overhead Press DBs burnt front delts nicely.



  • #4526
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday December 17th: Squat

    45DBR
    3x10

    Calves
    3x10

    Front Squat
    20kg - 1x5 … front squat, zombie arms
    30kg - 1x5 … front squat, zombie arms
    40kg - 1x5 … front squat, zombie arms
    50kg - 1x5 … front squat, zombie arms
    60kg - 1x5 … front squat, BB grip
    70kg - 1x5 … front squat, BB grip

    B Stance RDL (barbell)
    20kg - 1x5 per leg
    30kg - 1x5 per leg
    40kg - 1x5 per leg
    50kg - 1x5 per leg
    60kg - 1x5 per leg
    70kg - 1x5 per leg

    Ab Roll Out (mini barbell)
    3x8

    Couch to 5km - Day 3
    5 min warm up
    Intervals: 1 min run at 9.2kmph, 1.5min walk at 2.1kmph
    5 min cool down

    Nice abs and upperback DOMS as I type this the day after working up to Front Squat 70kg x5.



  • #4527
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Wednesday December 18th: Bench day 2 of 12.

    TRX Row
    3x10

    Machine Pulley Row (unilateral)
    3x10 … ascending sets

    Bench
    20kg - 1x5
    60kg - 1x5
    75kg - 6x5 … fine

    DB Curl to Overhead Press
    15kg per arm - 1x10
    17.5kg per arm - 1x10
    12.5kg per arm - 1x10

    Neck (on bench)
    up curl - 2x10
    up rotation - 2x10
    down curl - 2x10
    down rotation - 2x10

    Fine.



  • #4528
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Thursday December 19th: Squat

    45DBR
    3x10

    Calves
    3x10

    Front Squat
    20kg - 1x5 … front squat, zombie arms
    30kg - 1x5 … front squat, zombie arms
    40kg - 1x5 … front squat, zombie arms
    50kg - 1x5 … front squat, zombie arms
    60kg - 1x5 … front squat, BB grip
    75kg - 1x5 … front squat, BB grip

    B Stance RDL (barbell)
    20kg - 1x5 per leg
    30kg - 1x5 per leg
    40kg - 1x5 per leg
    50kg - 1x5 per leg
    60kg - 1x5 per leg
    75kg - 1x5 per leg

    Ab Roll Out (mini barbell)
    3x8

    Couch to 5km - Day 4
    5 min warm up
    Intervals: 1.5 min run at 9.3kmph, 2 min walk at 5.3 kmph
    5 min cool down

    Front Squats up to 75kg x5 which was good.



  • #4529
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Friday December 20th: Bench day 3 of 12.

    Machine Pulley Row (unilateral)
    3x10 … ascending sets

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

    DB Curl to Overhead Press
    15kg per arm - 3x10

    Neck (on bench)
    up curl - 2x10
    up rotation - 2x10
    down curl - 2x10
    down rotation - 2x10

    Bench 85kg 6x4. Easy.



  • #4530
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Tuesday December 24th: Squat

    GHR
    3x10

    Calves
    3x10

    Ab Wheel
    3x10

    RDL
    30kg - 1x10
    40kg - 1x10
    50kg - 1x10

    SSB
    42kg - 1x5
    52kg - 1x5
    62kg - 1x5

    Split Squat
    bodyweight - 3x5 per leg

    Couch to 5km - Day 5 (outdoors)
    5 min warm up
    Intervals: 1.5 min vs. 2 min walk for 6 rounds
    5 min cool down



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  • #4531
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,684 Mod ✭✭✭✭BossArky


    Wednesday December 25th: Bench day 4 of 12.

    Band Pull Apart
    ~2x10

    Band Row (medium red)
    3x10 per arm

    Barbell Row (with static hold)
    60kg - 6x6

    Bench
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x3 … fine

    DB Curl to Overhead Press
    12kg per arm - 3x10

    Neck (on bench)
    up curl - 2x10
    up rotation - 2x10
    down curl - 2x10
    down rotation - 2x10

    Bench 95kg 6x3. Fine.



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