Return of the King

BossArky · 30-01-2026 08:48AM

Thursday Jan 29th: Squat deload

Calves, GHR, Abs Leg Lift, Ab Situp 3x10
Split Squat BW x5, x8, x10
Squad with heels raised 3x10
Leg Ext 4x10
Leg Curl 4x10

BossArky · 09-02-2026 03:03AM

Friday Jan 30th: Upper Deload

DB Bench 30kg per arm - 1x10, DB Triceps 15kg - 1x10, DB Rows 30kg per arm - 1x10, BB Curl 20kg 1x10.

BossArky · 09-02-2026 03:04AM

Mon Feb 2nd: Squat

Squat 110kg - 1x5
Deadlift 110kg - 2x5
plus GHR, Calves, Abs Leg Lift and Ab Situp, Leg Ext & Leg Curl

BossArky · 09-02-2026 03:06AM

Tuesday Feb 3rd: Bench

Bench Press up to 60kg - 3x6
DB Bench up to 28kg - 1x10
DB Triceps up to 15kg - 1x10
DB Curl to DB Overhead Press - 3x10

BossArky · 09-02-2026 03:07AM

Thurs Feb 5th: Squat

Squat 115kg - 1x5
plus GHR, Calves, Abs Leg Lift and Ab Situp, Leg Ext & Leg Curl

BossArky · 09-02-2026 03:10AM

Friday Feb 6th: Bench

Bench Press up to 70kg - 3x5
DB Bench up to 30kg - 1x10
DB Triceps up to 15kg - 1x10
DB Curl to DB Overhead Press - 3x10

BossArky · 09-02-2026 03:13AM

Mon Feb 9th: Squat

Squat up to 100kg 1x5. Was going to do 120kg x5 but felt heavy so dropped back to 60kg again on final set.
Deadlift 120kg - 2x5
plus GHR, Calves, Ab Wheel

BossArky · 13-02-2026 04:13AM

Tuesday Feb 10th: Bench

Bench Press up to 80kg - 3x4
DB Bench up to 35kg - 1x6, 1x4.. I think
DB Triceps up to 15kg - 1x10
Lateral Raise 3, 5, 7kg - 1x10 each
DB Incline Curl 10kg - 3x10
Neck curl/ext … face up/down - 2x10 each position

BossArky · 13-02-2026 04:14AM

Friday Feb 13th: Squat

Squat high bar up to 100kg 1x5. Other stuff: Calves, 2xAbs, GHR, Leg Ext, Leg Curl.

BossArky · 16-02-2026 03:30AM

Saturday Feb 14th: Bench

Bench Press up to 90kg - 3x3
DB Bench up to 35kg - 1x8, then down to 30kg x2
DB Triceps up to 14kg - 3x10
Lateral Raise 3, 5, 7kg - 1x10 each
DB Incline Curl 12kg - 3x10
Neck curl/ext … face up/down - 2x10 each position

BossArky · 16-02-2026 03:59AM

Mon Feb 16th: Squat

Squat up to 100kg 1x6 highbar.
Deadlift 120kg - 2x5
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 23-02-2026 02:12AM

Tues Feb 17th: Bench

Bench Press up to 65kg - 3x6
DB Bench up to 20kg - 1x8 (plus a couple of light sets building up)
DB Triceps 3x10
Lateral Raise 4, 6, 8kg - 1x10 each
DB Curl to Overhead Press 3x10
Neck curl/ext … face up/down - 2x10 each position

BossArky · 23-02-2026 02:12AM

Mon Feb 19th: Squat

Squat up to 100kg 1x7 highbar.
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 23-02-2026 02:14AM

Fri Feb 20th: Bench

Bench Press up to 75kg - 3x5
DB Bench up to 35kg - 1x6 (on second set, then back down to 30kg to finish off the punishment reps)
DB Triceps 3x10
Lateral Raise 5, 7, 9kg - 1x10 each
DB Incline Curl to DB Overhead Press 10kg, 12.5kg, 15kg - 3 ascending sets x10
Neck curl/ext … face up/down - 2x10 each position

BossArky · 23-02-2026 02:15AM

Mon Feb 23rd: Squat

Squat up to 100kg 1x8 highbar.
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

Forgot to Deadlift approx 140kg 2x5. Will do it tomorrow on Bench day.

BossArky · 26-02-2026 09:17AM

Tues Feb 24th: Bench

Bench Press up to 85kg - 3x4
DB Bench up to 30kg - 1x10
DB Triceps 3x10
Lateral Raise 6, 8, 10kg - 1x10 each … kinda too heavy. AC joints feeling a bit sore/separated afterwards
DB Curl to DB Tricep Extension - 3 ascending sets x10
Neck curl/ext … face up/down - 2x10 each position
DB Press 10kg 1x10 … stopped after 1 set as AC joints not feeling great.

BossArky · 26-02-2026 09:19AM

Thurs Feb 26th: Squat

Squat up to 100kg 1x9 highbar.
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

Forgot, again (!), to Deadlift approx 140kg 2x5. Will do it tomorrow on Bench day.

BossArky · 02-03-2026 09:34AM

Fri Feb 27th: Bench
Bench Press up to 95kg - 3x3

BossArky · 02-03-2026 09:36AM

Mon March 2nd: Squat
Squat up to 100kg 1x10 highbar.
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.
Deadlift 140kg 1x5.
GHR 3x~5-10

BossArky · 16-03-2026 02:53AM

Tues March 3rd:

Bench 70kg - 3x6

BossArky · 16-03-2026 02:55AM

Thurs March 5th: Squat

Deload Squat: 60kg 3x5 bare knees (as forgot knee sleeves and belt).

BossArky · 16-03-2026 02:55AM

Fri March 6th:

Bench 80kg - 3x5

BossArky · 16-03-2026 02:56AM

Mon March 9th: Squat

Squat up to 105kg 1x5 high bar.
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 16-03-2026 02:57AM

Tues March 10th:

Bench 90kg - 3x4

BossArky · 16-03-2026 02:59AM

Thurs March 12th: Squat & Deadlift

Stiletto Squat (heels on 5kg bumper) up to 105kg 1x6 high bar.
Deadlift 150kg - 1x5
plus GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 16-03-2026 03:01AM

Fri March 13th:

Bench 100kg - 3x3

BossArky · 19-03-2026 06:04AM

Mon March 16th: Squat

Stiletto Squat (heels on fat 20kg bumper) 60kg 3x8 high bar.
GHR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 19-03-2026 06:06AM

Tues March 10th:
Bench 60kg - 3x8
Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down

Dying sick so just happy to get this done.

BossArky · 19-03-2026 06:08AM

Thurs March 19th: Squat

Stiletto Squat (heels on fat 20kg bumper) 65kg 3x8 high bar.
Deadlift 100kg 3x8
plus 45DBR, Calves, Ab Planks, Leg Ext and Leg Curl.

BossArky · 22-03-2026 10:58AM

Fri March 20th:

Bench 65kg - 3x8
Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down, Straight Arm Lat Pull Down, Overhead Press

Return of the King

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