Return of the King

BossArky · 22-03-2026 11:01AM

Sat March 21st:

Swim 500m (10x50m)

BossArky · 25-03-2026 04:36AM

Mon March 23rd: Squat, Deadlift & Bench.

Stiletto Squat (heels on fat 20kg bumper) 70kg 3x8 high bar.
Deadlift 100kg 3x8
plus 45DBR, Calves, Ab Planks, Leg Ext and Leg Curl.
Bench 70kg - 3x8
Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down, Face Pull

Did the Big 3 together was would be short on time later in week.

BossArky · 02-04-2026 12:52AM

Sat March 28th: Squat, Deadlift & Bench.

Stiletto Squat (heels on fat 20kg bumper) 75kg 3x8 high bar.
plus 45DBR, Calves, Ab Planks, Leg Ext and Leg Curl.
Bench 75kg - 3x8
Other stuff: DB Bench, DB Triceps, DB Curls, Neck, Lat Pull Down, Face Pull

BossArky · 02-04-2026 12:55AM

Mon March 30th: Bench

Bench 80kg - 3x6
Other stuff: DB Overhead Press, DB Seated Triceps, Barbell Curls, Chin Ups, Low Row Unilateral

BossArky · 02-04-2026 12:57AM

Tues March 31st: Squat

Stiletto Squat (heels on fat 20kg bumper) 80kg 3x6 high bar.

Deadlift 110kg 3x6
plus GHR, Calves, Ab Leg Raise, Ab Wheel.
Forgot to do Leg Ext and Leg Curl

Return of the King

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