Return of the King

BossArky

Sunday March 25th - Squat Day 9 of 12

Squat (belt)
20kg - 1x10
60kg - 1x5
90kg - 1x3
110kg - 3x9 ... worksets
90kg - 1x10 ... drop set
70kg - 1x10 ... drop set

Ab Wheel (knees off ground)
3x6
---
45 Degree Back Raise (frame)
3x10
---

First time using belt on Squats in almost 3 months. Felt so easy! 110kg 3x9 felt like 60kg. Polished off with a couple of 10 rep drop sets on both 90kg and 70kg, before 3x10 bodyweight 45 degree back raise.

Some serious lower back and rear delt/trap DOMS from yesterdays Deadlifts. Really should have taken a day off for recovery but got through the above ok.

BossArky

Monday March 26th: Bench Day 9 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 6x6 ... worksets & completed in 29 mins with supersets below

Barbell Row
60kg - 3 or 6x8 ... cannot remember really. Supersets with Bench warm ups and about half of the worksets

Pull Up
bodyweight - 3x6
---
Incline Bench
60kg - 3x8

Rev Fly
5lbs or kg? - 3x10
---

Trained at work gym which was nice vs hotel one. Ploughed through the Bench worksets with Barbell Row/Pull Ups supersets in 29 mins flat. Lats totally on fire with DOMS from Deadlifts two days ago and got superpumped.

Finished off with some Incline Bencha and DB Rev Flys.

BossArky

Friday March 30th: Squat Day 10 of 12 & Bench Day 10 of 12

Squat
60kg - 1x5
100kg - 1x3
120kg - 3x7 ... alright
---
Bench Press (paused)
20kg - 1x10
60kg - 1x3
80kg - 1x3
95kg - 6x5 ... fine

Band Pull Apart
6x10
---

Had to combine Squat and Bench into one day so dropped the usual assistance to keep it manageable.

BossArky

Saturday March 31st: Deadlift Day 5 of 6

Deadlift (conventional)
70kg - 1x5
120kg - 1x3
160kg - 1x1
180kg - fail
120kg - 1x3

Band Pec Stretch
3x~10

Military Press (behind the neck)
43kg - 1x10
40kg - 1x10
30kg - 1x10
---

Hit the wall hard on Deadlifts. Really shouldn't have tried going heavy 1 day after Squatting and Benching. Too tired.

Miltiary Press was alright. Enjoying the band stretch to free up pecs for the behind the neck press.

Meh.

BossArky

Monday April 2nd - Squat Day 11 of 12

Squat (belt)
20kg - 1x10
60kg - 1x5
100kg - 1x3
130kg - 3x5 ... worksets & easy
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x4 ... worksets & fine
---

Combined Squat & Bench into one day and dropped all assistance to aid recovery. Squats felt particularly easy and then flew through Bench.

BossArky

Wednesday April 4th - Squat Day 12 of 12

Squat (belt)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
140kg - 3x3 ... worksets & ok
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x3 ... worksets & easy

Band Pull Aparts
6x20
---

Again combined Squat & Bench as I concluded day 12 of 12 on each. Feels good to train them together for a change. Squat before wakes the CNS up for bench after. Body almost things its in a comp. Lol.

BossArky

Saturday April 7th: Deadlift Day 1 of 6

Deadlift (conventional, belt)
70kg - 1x5
100kg - 1x3
110kg +16kg chains - 3x8 ... double over
---
Band Pec Stretch
3x~10

Military Press (front of neck)
20kg - 1x6
50kg - 3x6
---
Sprints
the length of a short park x6
---

Day 1 of Deadlifts. Quite easy as using the belt from day 1 to gave back a break.

Nice under forearms DOMs from double overhand grip as I type this the next day.

Did the band pec stretch out of the rack before each set of Military Press to open up chest. Felt quite good. First set of Military Press felt heavy but second and third were handy.

For variety I'm doing the Military Press in front of neck so that I can see what heavier weight feels like with less stress on the shoulder mobility.

BossArky

Tuesday April 10th - Squat Day 1 of 12

Squat (beltless)
20kg - 1x10
60kg - 1x5
100kg - 3x9 ... worksets & ok
80kg - 1x10 ... dropset

Ab Roll Out (knees, 2 handles)
3x9
---
Stiff Leg Deadlift
60kg - 3x10
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 6x6 ... easy

TRX Rows
6x8-10
---
DB Bench
30kg - 3x8
---
Rev Fly
2lbs - 1x5
4lbs - 1x5
6lbs - 1x5
8lbs - 1x5
10lbs - 1x5
---

Combined Squats and Bench again. Day 1 of 12 in new cycle for both.

Squats were alright after first set. Did them beltless just because I couldn't be bothered packing the belt into my mini luggage this week.

Bench was so easy.

Spent half the time on the phone headset for call so didn't realize until the end that I had gotten through as much as I had. Yes - I was that annoying guy talking at the top of his voice in the gym. Sorry.

BossArky

Friday April 13th

Squat (beltless)
40kg - 1x10
80kg - 1x5
110kg - 3x7 ... worksets & tougher than should have been

Ab Roll Out (knees, 2 handles)
3x10
---
Deadlift (conventional, belt)
70kg - 1x5
120kg - 1x7
---

Went swimming before the above and was still wearing my cold wet swimming togs whilst training which literally put a dampener on things. Everything felt heavier than it should have. Lesson learned - dry off first and have breakfast before training.

Combined Squats and Deadlifts. Kept Deads to just one set rather than three.

BossArky

Saturday April 14th

Barbell Row
20kg - 1x10
60kg - 1x10
80kg - 1x10

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 6x5 ... worksets & easy

Pull Ups
6x5 ... first three sets palms away, last three sets parallel grip
---
Barbell Curl
20kg - 1x6
30kg - 1x8
40kg - 1x10
---
Pec Stretch (band & 2kg weights)
a few
---

Some good benching superset with various back (rows, pull ups various grips). Finished off with some curls.

BossArky

Sunday April 15th - Squat Day 3 of 12

Squat (beltless)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 3x5 ... workset
100kg - 1x10 ... dropset
80kg - 1x10 ... dropset
60kg - 1x10 ... dropset

Ab Roll Out (knees, 2 handles)
3x9
---
45 Degree Back Raise
3x8

Split Squat
bodyweight - 3x8
---

Some beltless Squats 120kg 3x5 before 3x10 on decreasing drop sets. Superset those with ab rollouts before getting into back raise for hams and split squat for quads/glutes.

Good session.

BossArky

Monday April 16th - Squat Day 3 of 12

Band Pull Apart
6x20

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 6x4 ... worksets & fine done in 20 mins
60kg - 1x10 ... dropset & close grip from here down
50kg - 1x10 ... dropset
40kg - 1x10 ... dropset
---
Rope Climb
x3 ... good fun
---
Monkey Bars
x once across - slippy grips on the handles
---
Pull Ups (palms away)
bodyweight 1x12
---
TRX Row to Face Pull
3x10

TRX Press
3x10
---
DB Hammer Curl
10kg per arm - 1x10
14kg per arm - 1x8
18kg per arm - 1x6
14kg per arm - 1x8
10kg per arm - 1x10
---

Man, that was fun. Got through the main bench worksets quickly in 20 mins for the 6x4 on 95kg paused - then amused myself by playing around with rope climbs and monkey bars.

First time ever doing rope climbs. Did them without feet so it was all bicep and back. Guns were pumped after these in a way I never got from curls before. The "without feet" bit wasn't to intentionally be hardcore - its just cos I had no idea what to do with feet to get extra purchase on the rope.

Did a traverse of the monkey bars too which was alright but slippy.

Then banged out 12 clean dead-hang pull ups with palms away - which I was suprised with given biceps and lats tired from the rope pulls & monkey bars.

Finished off with TRX rows to facepull and press.

Quite a fun session and good to mix in some new exercises. Will definitely we including rope climbs going forwards when I train in this gym.

BossArky

Tuesday April 17th:

Swim ~300-400m
---

Did some nice recovery swimming. Purposely went as slow as possible like a grandpa so that I wouldn't get out of breath and just could keep moving.

Started off breast stroke. Was interrupted after a while by some woman who had dropped something into the pool. After fishing it out I went to front crawl where again I slowed things down and focused on easy low energy expenditure movement.

BossArky

Wednesday April 18th - Squat Day 4 of 12

Squat (beltless)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
130kg - 3x3 ... worksets & ok
110kg - 1x10 ... dropset

Ab Roll Out (knees)
3x10
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x3 ... worksets & easy

Band Pull Aparts
6x20
---
DB Hammer Curl
10kg per arm - 3x10

Arnold Press
10kg per arm - 3x10
---
Barbell Curl
20kg - 3x10

One Arm Tricep Extension DB
10kg per arm - 3x8 ... walking around
---
Barbell Row
60kg - 1x10
70kg - 1x10
80kg - 1x10
---

Some good Squat (130kg beltless 3x3) and Benching (100kg 6x3) on the same day. Finished with some assorted assistance and Barbell Rows.

BossArky

Saturday April 21st: Deadlift Day 3 of 6 or 7 - who knows?

Deadlift (belt on for 130kg set)
60kg - 1x5
100kg - 1x3
130kg - 1x6 ... worksets
---
Shoulder Press
20kg - 1x6 to front & straight to 1x6 BTN
40kg - 3x6 to front & straight to 3x6 BTN
---
Lunges
bodyweight - 3x8
---

Think I did something else but cannot remember. Potentially light Arnold Press? The aim of today is to keep some memory of Deadlifting. Not going crazy on volume though as aiming to focus on Squat/Bench this cycle.

Adding in Lunges on every lowerbody day because I need more wheels. Will gradually add weight as body gets used to the movement pattern. Yeah - I don't do them much. Have noticed that a lot of guys have legs a lot chunkier than mine by training more bodybuilder style with lots of lunges, etc.

Have been swimming twice a day most weekends. Probably did about 20-25 lengths each time. Keeping the intensity low and just going for duration to allow body recover from weights. Getting comments on how I'm looking leaner/defined by the pool which is good.

BossArky

Sunday April 22nd - Squat Day 5 of 12

Squat (beltless)
20kg - 1x10
60kg - 1x5
100kg - 1x3
110kg - 3x9 ... workset
90kg - 1x10 ... dropset

Ab Wheel (knees)
3x9
---
45 Degree Back Raise
3x10

Lunge
bodyweight - 3x8
---

Some quick Squats & assistance whilst helping a colleague avoid getting stapled when feet up benching.

BossArky

Monday April 23rd: Bench Day 5 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 6x6 ... worksets & fine in about 23 mins
60kg - 1x10 ... close grip
50kg - 1x10 ... close grip
40kg - 1x10 ... close grip

Pull Up
bodyweight - 6x6 ... quite clean

DB Fly
5lbs per arm - 1x12
10lbs per arm - 1x12
5lbs per arm - 1x12
---
Barbell Curl
20kg - 1x8
40kg - 3x5

Standing DB Tricep Ext
20 lbs per arm - 3x8
---
DB Hammer Curl
30lbs per arm - 1x8
25lbs per arm - 1x8
20lbs per arm - 1x8
---

Smashed through the Bench and Pull Ups. All good - but seriously wrecked in the quads from yesterdays Squats. Really felt like legs were gonna give out walking to gym which was weird. Never felt so fatigued in the legs that I recall.

Trashed arms afterwards, then drank milk and ate pizza.

Good.

BossArky

Tuesday April 25th - Squat Day 6 of 12

Squat (beltless)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 3x7 ... worksets

Ab Wheel (knees)
3x10
---
Good Morning
60kg - 3x8
---
Leg Curl
3x15 - ascending sets - cannot remember machine weight
---
Lunge (front foot elevated on Reebok step)
bodyweight - 1x8 per leg
bodyweight +10 lbs per arm - 1x8 per leg
bodyweight +20 lbs per arm - 1x8 per leg
---

Pretty sore and tired as the above was third day on the trot training and just 2 days since last heavy Squats. Got through them ok with 120kg 3x7 and then some other varied assistance.

First time Good Morning-ning (is that a word?) 60kg. Felt alright - can feel it in the hamstrings as I type this the next morning.

Included ham curls and lunges with front foot elevated.

Lunges in general are a strange beast for me. I can never figure out exactly which leg is doing the work. Depending on which leg is higher it hits either the back or forward leg more. Gonna keep in the three varieties which I currently summarize as follows:

1) back foot elevated split squat style (which just generally makes you sore)
2) both feet level on floor (which seems to hit the quads of the back leg more)
3) front foot elevated (which seems to hit the glutes of the front foot more)

BossArky

Thursday April 26th - Squat Day 6 of 12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 6x5 ... worksets & easy. Done in 32 mins

Band Pull Aparts
6x20
---
DB Hammer Curl to Arnold Press
6 or 8kg(?) per arm - 3x10
---

Some handy benching. 95kg 6x5 done in 32 mins.

BossArky

Friday April 27st: Deadlift Day 4 of 6 or 7?

Deadlift (belt on for 140kg set)
70kg - 1x5
120kg - 1x3
140kg - 1x5 ... workset. Easy.
---
Shoulder Press
20kg - 1x5 to front & straight to 1x5 BTN
40kg - 1x5 to front & straight to 1x5 BTN
45kg - 1x5 to front & straight to 1x5 BTN
50kg - 1x5 to front & straight to 1x2 BTN
---
Barbell Row (underhand)
70kg - 3x12
---
Lunges
bodyweight - 3x8
---

Some easy Deadlifting. Just one set on 140kg for 5 reps to keep my hand in. Hamstrings still sore from Good Mornings on Tuesday.

Was aiming for 5 reps on each set of Shoulder Press. Cut the last one BTN short though as not the best position for going heavy.

Some underhand Barbell Rows for variety before finishing off with bodyweight lunges. Funnily enough the lunges with just bodyweight were possibly the most taxing exercise of the entire workout.

Spend all day before the above swimming so was pretty knackered coming into it. Good to get the work done and now have a full day off on Saturday before Squatting on Sunday.

BossArky

Sunday April 29th - Squat Day 7 of 12

Squat (with belt for 130kg set)
20kg - 1x10
60kg - 1x5
100kg - 1x3
130kg - 3x5 ... workset
110kg - 1x10 ... dropset

Ab Wheel (knees)
2x5
1x6
1x10
---
Front Squat
40kg - 3x5 ... handy in the legs, tiring on the mid to upper back
---
Split Squat (rear foot elevated)
bodyweight - 3x8 per leg ... oh the burn
---
45 Degree Back Raise
3x10
---

Gave the legs a bit of a trashing. Kinda tired as didn't sleep well last night so the Squats felt harder than they should have been - even though I added belt for the first time this training cycle. Drop set was alright.

Dosen't look like much but the bodyweight split squats I find give serious pain - not sure if a pump or hard or what.

Added some light Front Squats for variety. Haven't done those for ages.

Kept in the usual 45 Degree Back Raise. Love these for hamstrings.

BossArky

Monday April 30th: Bench Day 7 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x4 ... worksets & alright

Rev Fly (plates)
2.5kg per arm - 6x12 ... light stuff for upper back whilst benching
---
Barbell Curl
20kg - 1x8
40kg - 3x5

Standing DB Tricep Ext
30 lbs per arm - 1x8
25 lbs per arm - 1x8
20 lbs per arm - 1x8
---

Did my benching at lunchtime in <30 mins and then proceeded to get a serious arm pump with the assistance work ahead of the afternoon meeting.

BossArky

Tuesday May 2nd - Squat Day 8 of 12

Squat (with belt for 120kg & 140kg sets)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
140kg - 3x3 ... worksets
120kg - 1x10 ... dropsets

Ab Wheel (knees)
4x10
---
Split Squat (in rack, bar on back, front foot elevated on reebok step)
bodyweight - 1x5 per leg
+20kg - 1x5 per leg
+30kg - 1x5 per leg
+40kg - 1x5 per leg
+50kg - 1x5 per leg
---
Good Morning
60kg - 3x8
---

Pushed myself to Squat and train third day in a row. Still sore from Squat 2 days ago but this schedule is what works at the moment.

Got through 140kg 3x3 fine and then the 120kg x10 dropset is at PR levels.

SBD belt is now in at notch 4 (in 2 from "6" six months ago). Possibly at my leanest and strongest. Weighed ~82.5kg fully clothed in work attire plus shoes earlier in the day... so potentially about 80kg in my bday suit.

Finished off messing about with Split Squats front foot elevated. Feels kinda easy with front foot on step so kept adding weight up to 50kg on bar.

Some more 60kg 3x8 Good Mornings to finish off. Enjoying the feel of these.

Then sat down and contemplated my sweaty knee and elbow sleeves for a while.

BossArky

Thursday May 3rd: Bench Day 8 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x3 ... worksets
60kg - 1x10 ... closegrip from here down experimenting with grip width
20kg - 2x10

Band Pull Apart
6x20
---
Barbell Curl
20kg - 3x10

Standing DB Tricep Ext
6kg - 3x10 per arm
---

Got through Bench 105kg 6x3. Was a bit tough as flattened from recent 3 days in a row training (Squat/Bench/Squat).

BossArky

Saturday May 5th: Deadlift Day 5 of 6 or 7?

Deadlift (belt on for 150kg set)
70kg - 1x5
120kg - 1x3
150kg - 1x4 ... workset. Fine.
---
Shoulder Press
30kg - 3x[1x6 to front & straight to 1x6 BTN]
---
Barbell Row (underhand)
70kg - 3x8
---
Lunges
bodyweight - 3x8
---

Some low volume Deadlifts: 150kg x4 before some Shoulder Press, Barbell Rows and Lunges.

BossArky

Sunday May 6th - Squat Day 9 of 12

Squat (with belt for 120kg set)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 3x9 ... workset


Ab Wheel (knees)
3x6
---

Some quick Squats 120kg 3x9 and zero assistance 'cept for the Ab Wheel. Time to recover as I'm into the 4th last Squat session of this cycle.

Used wrist wraps for 100kg upwards. First time using them for about 4 months.

BossArky

Tuesday May 8th: Bench Day 9 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 6x6 ... worksets & equal PR

Band Pull Apart
6x30
---
Barbell Curl
20kg - 3x6 ... for the blood flow

DB Shoulder Press
6kg per arm - 3x6 ... for the blood flow
---

Benched 95kg 6x6 paused on the 4th last Bench day of this cycle. That happens to be an equal PR when I was on the road to 115kg 6x3 towards the end of last year. Note that this time I'm taking 5kg jumps between days 1, 2, 3 &4 of each mini cycle. That time at the end of last year I was taking 10kg between days 1 & 2 and then 5kg between days 2, 3 and 4. So it may be starting off as an equal PR, but will still end 5kg under my best.

Threw in some quick curls and DB shoulder press for the sake of getting a bit of a pump.

Went swimming afterwards - which is always nice when you are super pumped and the sun is shining.

Note - weighed myself about 4 days ago and clocked in at 79.1kg totally nekkid. Possibly at my leanest/lightest in a long time. Strength maintaining ok.

BossArky

Saturday May 12th - Squat Day 10 of 12

Squat (with belt for 120kg set)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
130kg - 2x7 ... worksets


Ab Wheel (knees)
3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
130kg - 1x2
150kg - 1x1
160kg - 1x3 ... worksets
---
Lunges
bodyweight - 2x8 per leg

First time training in 4 days as was in India for a worktrip. Got the usual cobweb feeling after not training for a while - and thus getting into the mindset for Squatting was more difficult than usual.

Kept the worksets to just 2 instead of usual 3 as I'm now into the third last Squat session of this cycle and its about recovery.

Did Deadlifts on the same day to make up for days lost due to travels.

Bodyweight 78.7kg the next morning upon waking. Possibly at the lightest I've been in the last decade or so.

BossArky

Sunday May 13th: Bench Day 10 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x5 ... worksets

Band Pull Apart
6x20
---
Pull Ups
bodyweight - 3x3
---
DB Arnold Press (standing)
6kg per arm - 3x10

Barbell Curl
20kg - 3x10
---

Got through the above Benching 100kg 6x5 paused late in the evening. Got a bit sore on the chest plate bones from perhaps dropping in the pause too far. Was a bit tender on 5th and 6th sets which saw me having to hold the pause as lightly as possible to avoid the pain lol.

Some quick pull ups, curls and DB Arnold Press to finish off.

BossArky

Tuesday May 15th - Squat Day 11 of 12

Squat (with belt from 120kg upwards)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
140kg - 2x5 ... worksets, hard enough


Ab Wheel (knees)
2x6
---
Good Morning
20kg - 2x10
---
Lunges
bodyweight - 2x8 per leg
---

Squat worksets on 140kg 2x5 were hard enough. Got through them. Weighing 78kg. Wasting away.