Return of the King

BossArky

Friday Mar 5th: Bench day 6 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
85kg - 5x5 ... light stuff building up

Band Row (heavy red)
3x10 ... used Fat Gripz on last set

Neck Training ... (+5 and 10kg on both 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Bench and assistance.

BossArky

Friday March 6th: Shoulders/Chins day 6 of ?

Military Press
25kg - 3x10

Chin Up (parallel grip)
10, 10, 9
---
Barbell Curl
25kg - 3x10
---
Neck Training
Neck Flex Rotation (band) per side: 4x10
---

Nice easy day as per usual for this session.

BossArky

Monday March 8th: Squat day 7 of ?

Paused Deadlift (Fat Gripz)
70kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

GHR
3x10

DB Shrug (alternating)
14kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Dropped Squats and Ab Wheel because I think both of those twice a week has aggravated something slightly in my right knee. Going to give it a break for a while and work on exercises that don't hit the tender spot directly.

70kg 3x5 on fat gripz paused Deadlifts sounds like nothing - but it is nearing the limit of my grip at the moment. Adding 1kg per session (twice a week) and will see where I end up. Not getting crazy forearm DOMS from these anymore.

BossArky

Tuesday Mar 9th: Bench day 7 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
90kg - 5x5 ... light stuff building up

Band Row (heavy red)
3x10 ... used Fat Gripz on last set

Neck Training ... (+5 and 10kg on both 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Some quick Bench 90kg 5x5 easily.

BossArky

Wednesday March 10th: Shoulders/Chins day 7 of ?

Military Press
26kg - 3x10

Chin Up (parallel grip)
10, 10, 10
---
Barbell Curl
26kg - 3x10
---
Neck Training
Neck Flex Rotation (band) per side: 3x10
---

Up to 3x10 on Chin Ups.

1kg added to Military Press & Curls.

Neck feeling good from band rotations.

BossArky

Thursday March 11th: Squat day 11 of ?

Paused Deadlift (Fat Gripz)
71kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

GHR
3x10

DB Shrug (alternating)
16kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Quick session as without Squats 5x5 everything is quick.

In the past few days I had both an X-Ray and an MRI on right knee to see what is up. Results came back that all is good (i.e. no meniscus tear or ligament damage)... just some bruising on the knee cap or something similar that is aggravating some other bits and pieces.

Thus, continuing to lay off the Ab Wheel (which puts pressure on knee cap) and Squats. Will go easy until end of March and then see how things feel. Gives me time to focus fully on the Fat Gripz Deadlifts which today increased by 1kg up to 71kg 3x5. Quite easy. Grip holding.

BossArky

Friday Mar 12th: Bench day 8 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 5x5 ... worksets

Band Row (heavy red)
3x10 ... used Fat Gripz on last set

Neck Training ... (+5 and 10kg on both 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Bench 95kg 5x5. Quite tired but got it done.

BossArky

Saturday March 14th: Shoulders/Chins day 8 of ?

Military Press
27kg - 3x10

Chin Up (parallel grip)
8, 8, 8
---
Barbell Curl
27kg - 3x10
---
Neck Training
Neck Flex Rotation (band) per side: 3x10
---

Quick session - as per above. Reset chins back down to 3x8 after getting up to 3x10 the other day.

Dtp1979

How’s the Head Harness Neck blaster 2000X going for you?

BossArky

Dtp1979 wrote: »

How’s the Head Harness Neck blaster 2000X going for you?

I like it. Haven't remeasured yet. Will give it a while.

It's got a load of D-hooks all over it so can perform all sorts of curls, extensions, rotations, laterals with weights and bands.

BossArky

Monday March 15th: Lower day 9 of ?

Paused Deadlift (Fat Gripz)
72kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

GHR
3x10

DB Shrug (alternating)
16kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Grip holding still on the Fat Gripz Paused Deadlift: 72kg 3x5.

BossArky

Tuesday Mar 16th: Bench day 9 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 5x5 ... worksets, good

Band Row (heavy red)
3x10 ... used Fat Gripz on last set

Neck Training ... (+10kg on both 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Bench 100kg 5x5 handy enough. Then, the usual bodybuilding assistance.

BossArky

Wednesday March 17th: Shoulders/Chins day 9 of ?

Military Press
28kg - 3x10

Chin Up (parallel grip)
9, 8, 8
---
Barbell Curl
28kg - 3x10
---
Neck Training
Neck Flex Rotation (band) per side: 3x10
---

Easy session.

Dtp1979

BossArky wrote: »

I like it. Haven't remeasured yet. Will give it a while.

It's got a load of D-hooks all over it so can perform all sorts of curls, extensions, rotations, laterals with weights and bands.

Can you post a link to it please

BossArky

Dtp1979 wrote: »

Can you post a link to it please

https://www.theneckflex.com/

I got the "Pro" version.

BossArky

Thursday March 18th: Lower day 10 of ?

Paused Deadlift (Fat Gripz)
73kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

GHR
3x10

DB Shrug (alternating)
18kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Quick session. Grip still holding.

BossArky

Friday Mar 19th: Bench day 10 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 5x5 ... worksets, easy

Band Row (heavy red)
3x10 ... used Fat Gripz on last set

Neck Training ... (+5 and 10kg on both 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Easy Bench reset.

BossArky

Saturday March 20th: Shoulders/Chins day 10 of ?

Military Press
29kg - 3x10

Chin Up (parallel grip)
9, 9, 8
---
Barbell Curl
29kg - 3x10
---
Neck Training
Neck Flex Rotation (band) per side: 3x10
---

Trained late in the evening after busy weekend.

BossArky

Monday March 22nd: Lower day 11 of ?

Squat
60kg - 3x5

GHR
3x10
---
Paused Deadlift (Fat Gripz)
74kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

DB Shrug (alternating)
22kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Reintroduced Squats after a two week break from them. Felt good. Just light to break back in: 60kg 3x5.

Increased the DB Shrug weight a bit more than planned - just because I couldn't be bothered finding the exact correct mini plates to make 20kg each side and was easier to just go 22kg.

... and added 1kg on Fat Gripz Paused Deadlift. Slowly slowly...

BossArky

Tuesday Mar 23rd: Bench day 11 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
85kg - 5x5 ... worksets, easy

Band Row (heavy red)
3x10

Neck Training ... (+8kg DB and 10kg plate on 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Late evening Benching. Got through it quickly and went for a walk.

BossArky

Wednesday March 24th: Shoulders/Chins day 11 of ?

Military Press
30kg - 3x10

Chin Up (parallel grip)
9, 9, 9
---
Barbell Curl
30kg - 3x10
---
Neck Training
Neck Flex Rotation (the actual thick black band that came with it) per side: 3x10
---

I like this day. Some pump.

BossArky

Thursday March 25th: Lower day 12 of ?

Squat
65kg - 3x5

GHR
3x10
---
Paused Deadlift (Fat Gripz)
75kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

DB Shrug (alternating)
22kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Increased Squat by 5kg and Fat Gripz Paused Deads by 1kg. Powering on.

BossArky

Friday Mar 26th: Bench day 12 of ?

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
90kg - 5x5 ... worksets, easy

Band Row (heavy red)
3x10

Neck Training ... (+5kg and 10kg plate on 2nd & 3rd sets respectively for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10

DB Lateral Raise
8kg per arm - 3x10
---

Bench 90kg 5x5.

BossArky

Saturday March 27th: Shoulders/Chins day 12 of ?

Military Press
31kg - 3x10

Chin Up (parallel grip)
10, 9, 9
---
Barbell Curl
31kg - 3x10
---
Neck Training
Neck Flex Rotation (the actual thick black band that came with it) per side: 3x10
---

Cannot remember this day - probably 'cos I was mesmerized by the usual pump.

BossArky

Monday March 29th: Lower day 13 of ?

Squat
20kg - 1x5
60kg - 1x5
70kg - 3x5

GHR
3x10
---
Paused Deadlift (Fat Gripz)
76kg - 3x5

Plank (from press up top position, with alternating shoulder touch)
3x20

DB Shrug
22kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg x10, +10kg x5, +15kg x10
---

Squats 70kg 3x5 later in the day as was busy earlier. Just increasing 5kg per session, twice per week. Feels nice to be back at them.

Paused Fat Gripz Deads on 76kg 3x5. Grip still holding which is good. Just adding 1kg as per usual.

Thinking the neck extension may be too heavy. I get through the top set (+15kg) fine. But maybe I'd get more out of it by going a bit lighter. Or maybe I won't. Who knows? :cool:

Shoulders feeling slightly achey so think I'll drop the lateral DB raise going forwards on Bench days. That movement never particular feels natural. I think the DB Shrugs that I do on this Squat day should be adequate cover, combined with the Overhead Press day.

BossArky

Thursday April 1st: Lower day 14 of ?

Squat
20kg - 1x5
60kg - 1x5
75kg - 3x5

45DBR
3x10
---
Paused Deadlift (Fat Gripz)
77kg - 3x5

Ab Roll Out (on feet, i.e. knees up)
3x10 ... nice burn as harder than when knees used to be on ground.

DB Shrug
22kg per arm - 3x10
---
Neck Flex
Curl: +5kg 3x10
Extension: +5kg 3x20
---

Trained in the morning.

BossArky

Friday Apr 2nd: Bench deload

DB Bench
22kg - 3x10

Band Row (heavy red)
3x10

Neck Training ... (no added weight)
Face Up Flexion - 3x20
Face Up Rotation - 3x20
Face Down Extension - 3x20
Face Down Rotation - 3x20
---

Bench deload. Went with DBs.

BossArky

Saturday Apr 3rd: Shoulders deload

DB Overhead Press
8kg per arm - 3x10

DB Curl
8kg per arm - 3x10
---
Inverted Row
3x10
---
Neck Training
Neck Flex Rotation (light black band) per side: 3x20
---

Overhead pressing deload. Used DBs.

BossArky

Monday April 5th: Lower day 15 of ?

Squat
20kg - 1x5
60kg - 1x5
80kg - 3x5

45DBR
3x15
---
Paused Deadlift (Fat Gripz)
78kg - 3x5 ... fine

Ab Roll Out (on feet, i.e. knees up)
3x10 ... nice burn as harder than when knees used to be on ground.

DB Shrug
22kg per arm - 3x10
---
Neck Flex
Extension: +5kg 3x20
Curl: +2.5kg 3x10
---

Squats +5kg & Fat Gripz Paused Deads +1kg. Grip definetly getting stronger as not struggling to hold on as much as I was in the early weeks.

Did zero warm ups (to experiment & save time) before starting with Squatting the bar. Felt super awkward. By the time I got to 2nd workset all was good. Amazing the different being warmed up makes to the overall achyness feeling everywhere.

Did 45DBR 3x15 which hit the hamstrings nicely - vs typically 3x10 which doesn't seem to do too much. Don't really want to load up weight on these as they are more of a gentle blood flow recovery accessory vs a max out.

BossArky

Tuesday Apr 6th: Bench day 1 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
80kg - 6x6

Face Pull (unilateral - 2 light grey bands)
3x10

Neck Training ... (no added weight)
Face Up Flexion - 3x20
Face Up Rotation - 3x20
Face Down Extension - 3x20
Face Down Rotation - 3x20
---

Back to tried and trusted Bench program.