Return of the King

BossArky

Tuesday Feb 1st: Squat & Bench

Rev Hyper

1x10

GHR

3x10

Roman Chair (Abs)

1x10

Squat

60kg - 1x5

110kg x5, x6, x7

Ab Wheel

2x10 ... I think

---

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 3x5

Seated Row (machine)

3x10

DB Shoulder Press (standing)

10kg per arm - 1x10

15kg per arm - 1x10

20kg per arm - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Tricep Pushdown

3x20 ... toes under hold

Bicep Curl (preacher machine bench)

3x10 ... weird ROM

---

Combined Squat & Bench.

BossArky

Saturday Feb 5th: Squat, Bench & Deadlift.

Squat

60kg - 1x5

100kg - 1x3

120kg x3, x4, x5

45DBR

3x10

Ab Wheel

3x10

---

Bench Press

20kg - 1x5

60kg - 1x5

87.5kg - 1x5

DB Ext Rotation (rotator cuff, standing, incline bench supporting arm)

1kg per arm - 1x10

3kg per arm - 1x10

5kg per arm - 1x10

---

Deadlift

70kg - 1x5

110kg - 3x6

---

Unilateral Pull Down

3x10 - ascending sets

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Leg Ext

6x10 per leg

Leg Curl

3x10 per leg

Barbell Curl

20kg - 3x10

---

Bicep Curl

1kg per arm - 1x10

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

---

Squeezed the Big 3 into one session as busy outside gym in real life. Have been averaging 14k+ steps for the past few weeks with a good few days of 20k+ steps for around 5 days in a row. Not ideal for putting on muscle - but hopefully coming to the end of this phase and will get back to getting stronger.

Weighed myself leaving gym on gym scales and was 81.5kg fully clothed with shoes/hoodie and fully loaded with 2 litres of full fat milk. Need to get back up to minimum 83kg straight out of bed in bday suit.

BossArky

Saturday Feb 5th: Squat, Bench & Deadlift.

Squat

60kg - 1x5

100kg - 1x3

120kg x3, x4, x5

45DBR

3x10

Ab Wheel

3x10

---

Bench Press

20kg - 1x5

60kg - 1x5

87.5kg - 1x5

DB Ext Rotation (rotator cuff, standing, incline bench supporting arm)

1kg per arm - 1x10

3kg per arm - 1x10

5kg per arm - 1x10

---

Deadlift

70kg - 1x5

110kg - 3x6

---

Unilateral Pull Down

3x10 - ascending sets

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Leg Ext

6x10 per leg

Leg Curl

3x10 per leg

Barbell Curl

20kg - 3x10

---

Bicep Curl

1kg per arm - 1x10

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

---

Squeezed the Big 3 into one session as busy outside gym in real life. Have been averaging 14k+ steps for the past few weeks with a good few days of 20k+ steps for around 5 days in a row. Not ideal for putting on muscle - but hopefully coming to the end of this phase and will get back to getting stronger.

Weighed myself leaving gym on gym scales and was 81.5kg fully clothed with shoes/hoodie and fully loaded with 2 litres of full fat milk. Need to get back up to minimum 83kg straight out of bed in bday suit.

BossArky

Tuesday Feb 8th: Squat & Bench

45DBR

3x10

Calf Raise

3x10

Squat

60kg - 1x5

100kg - 1x3

130kg - 1x1 ... top set, fine.

100kg - 1x8 ... pump

60kg - 1x12 ... more pump

DB Ext Rotation (unilateral)

~3x10

Seated Row Machine

~5x10

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

100kg - 1x1 ... top set, fine.

60kg - 1x12 ... pump

---

Chin Up (parallel grip)

3x5

DB Bench

25lbs per arm - 1x10

30lbs per arm - 1x10

35lbs per arm - 1x10

---

Barbell Curl

20kg - 3x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

DB Overhead Press (standing)

20lbs per arm - 1x10

25lbs per arm - 1x10

28lbs per arm - 1x10

---

Combined Squat and Bench. Hit top singles of 130kg and 100kg respectively for a change instead of reps. Got a pump on each on the way down.

Got confused with the DB Bench weights. Haven't done this exercise for a while and wasn't sure if the weights felt really light as they were drop sets after top Bench single... or if I was confusing kgs with lbs. Turns out it was the latter :)

BossArky

Friday Feb 11th: Squat, Bench & Deadlift

Squat

100kg - 3x3

---

Bench Press

80kg - 3x3

---

Deadlift

160kg - 1x1 ... top single. fine

100kg - 3x8 ... abs on fire during these

---

Basically worked up to a double bodyweight Deadlift single then did a few triple triples on both Squat and Bench. Also did a heap of other bodybuilding assistance... but writing this 1.5 weeks later and cannot remember the specifics. Weighted more of less 80kg in gym shoes and clothes... so probably 78kg bodyweight.

BossArky

Tuesday Feb 15th: Bench

Squat ... all beltless and without elbow or knee sleeves for a change

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x5

---

Leg Press Scissors Machine... yeah no idea what this thing is called... its like two leg press machines mixed together... you sit on the top facing upwards like in tip of a rocket. Feels nice on quads.

3x10 ascending sets

---

Bench

100kg - 3x1 ... i.e. three singles

40kg - 1x20

30kg - 1x20

---

Did other assistance but cannot remember exactly what.

BossArky

Saturday February 19th: Squat

45DBR

3x10

Ab Wheel

3x10

Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x2 ... cut a planned set of 5 short as tired

SSB

32kg - 1x5

42kg - 1x5

52kg - 1x5

Leg Curl (lying, machine)

5 or 6x10

---

Leg Curl

3x10

Booty Builder ... that's actually the name of it... basically a Glute Bridge contraction

3x10 ascending sets

---

Leg Press

3x20

---

Trying out a new job so went to down on legs.

BossArky

Sunday February 20th: Bench & Deadlift

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 3x10

Bench Press

20kg - 1x10

30kg - 1x10

40kg - 1x10

50kg - 1x10

60kg - 3x10 ... pump stuff

Chin Up (wide parallel grip)

3x5

---

Pec Fly (machine)

3 ascending sets

Rev Fly (machine)

3 ascending sets

---

Tricep Extension (unilateral, overhead, standing)

1kg per arm - 1x10

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

6kg per arm - 1x10

---

Seated Cable Row (machine)

3x10 ascending sets

---

DB Shoulder Press (standing)

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Open Trap Bar Deadlift

112kg - 3x5 ... bars weights 32kg so basically 4 blue bumpers

---

Another bodybuilding session. Training to keep moving whilst I get settled outside the gym. Trap bar deads really hit the quads.

BossArky

Wednesday February 23rd: Squat & Bench

45DBR

3x10

Ab Wheel

3x10

GHR

3x10 ... on hard setting. Hamstrings in bits for days after

Leg Curl Machine (lying)

3x10 ascending sets

Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

70kg - 1x1

80kg - 1x1

90kg - 1x1

100kg - 1x1

110kg - 1x1 ... beltless & sleeveless which is good I guess

---

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x1

90kg - 1x1

100kg - 3x1 ... i.e. three singles

Chin Ups (parallel grip)

3x5

---

DB Bench

20kg per arm - 3x10

Barbell Row

60kg - 3x10

---

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 3x10

---

Good session where I Squat up to a beltless sleeveless 110kg single and then three 100kg Bench triples.. again sleeveless.

Did a bodycomposition scan beforehand. Will track progress as I work through the next 10 pack of gym sessions. Also need to refer back to the time I last did bodyfat scans with DEXA about 5 years ago to see how I compare now. Will input the results of the scan here when I find the printout in coming days.

BossArky

Sunday Feb 27th: Squat Day 1

45DBR

3x10

Leg Ext

3x10

Leg Curl

3x10

Calves (seated)

3x10

---

Squat

20kg - 1x10

60kg - 1x5

80kg - 3x9 ... belt-less & sleeve-less. Think I did 10 on last set miscount.

60kg - 2x10

---

Leg Pendulum Contraption

3x10

Ab Wheel

3x10

---

Starting new cycle from scratch: Squat 80kg 3x9. Light weights as lost so much weight and don't have belt/sleeves. But.. gotta start somewhere. Need to regain about 5 kg of muscle. Let's go.

BossArky

Monday Feb 28th: Bench Day 1

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

Bench Press (paused)

20kg - 1x10

60kg - 1x5

70kg - 6x6 ... in 13 mins combined with pull up supersets

Pull Ups (palms away)

6x3

---

Military Press

40kg - 3x6

Rev Fly

2.5kg per arm - 3x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

Barbell Curl

20kg - 1x10

25kg - 1x10

30kg - 1x10

---

Seated Row Machine Unilateral

3x10

---

Starting new Bench cycle with 70kg 6x6. Need to get volume and calories back up. Starting from nothing. Here goes.

BossArky

Thursday March 3rd: Squat

GHR

3x10

---

Squat

20kg - 1x10

60kg - 1x5

90kg - 3x9 ... with knee sleeves and felt for first time in a while. Easy.

Ab Wheel

3x10

---

Deadlift

100kg - 3x8 ... easy

---

Leg Curl

3x10 ascending

Leg Ext

3x10 ascending

Leg Press

3x10 ascending

---

First time Squatting with knee sleeves and belt for a while. Make that 90kg 3x9 feel so easy. Included Deadlift 100kg 3x8 after Squats which was easy too as totally warmed up.

The rest was various lower bodybuilding. Knocked back some chocolate milk afterwards. Nice.

BossArky

Friday March 4th: Bench

DB Curl

3kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

Rev Fly

3kg per arm - 3x10 both Y & T

5kg per arm - 1x10 per arm T

7.5kg - 2x10 per arm T

Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x5 ... worksets. Easy. Done in 19 mins combined with Chin Up and Seated Row supersets.

Chin Up (wide parallel grip)

3x5

Seated Row

3x10 ascending sets

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

DB Curl

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

Face Pull

3x20 ascending sets... to throat rather than face actually... to hit rhomboids.

Incline DB Bench

10kg per arm - 1x10

17.5kg per arm - 1x10

22.5kg per arm - 1x10

---

Bench 75kg 6x5 on second day of new cycle. Easy.

Rest was upper bodybuilding.

First time doing facepulls for a while too. Did them more towards the throat to hit rhomboids. The usual band pull aparts earlier to warm up too 3x20 which I didn't document.

BossArky

Sunday March 6th: Squat

45DBR

3x10

Calf Raise

3x10

---

Squat

20kg - 1x10

60kg - 1x5

100kg - 3x5 ... easy.

65kg - 2x10

Ab Wheel

3x10

---

Leg Curl

3x10 ascending

Leg Ext (unilateral)

3x10 ascending

---

Squat 100kg 3x5 easily with 2 drops sets on 65kg 2x10.

Unilateral Leg Extensions felt good too.

BossArky

Monday March 7th: Bench

DB Curl

3kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

Rev Fly

3kg per arm - 1x10 both Y & T

5kg per arm - 1x10 both Y & T

7.5kg per arm - 1x10 both Y & T

---

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x4 ... worksets. Easy. Done in 23 mins combined with Pull Up and Barbell Row supersets.

Pull Up (medium grip, palm away)

3x5

Barbell Row

60kg - 3x10

---

Neck (lying on Bench)

3x10 face up curl ... +0kg, +1.25kg, +2.5kg

3x10 face up rotation

3x10 face down ext... +0kg, +1.25kg, +2.5kg

3x10 face down rotation

Preacher Curl (unilateral)

3kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 1x10

---

Seated Incline Machine Press (unilateral)

+0kg per arm - 1x10

+10kg per arm - 1x10

+20kg per arm - 1x10

---

Seated Shoulder Machine Press (unilateral)

+0kg per arm - 1x10

+10kg per arm - 1x10

+20kg per arm - 1x10

---

Seated Machine Row

+20kg per arm - 1x10

+30kg per arm - 1x10

+40kg per arm - 1x10

---

Bench 80kg 6x4. Finished off with various bodybuilding.

BossArky

Wednesday March 9th: Squat

45DBR

3x10

Calf Raise

3x10

---

Squat

20kg - 1x10

60kg - 1x5

90kg - 1x3

110kg - 3x3 ... easy.

Ab Wheel

3x10

---

Lunge (front foot elevated on bumper)

+0kg per leg - 1x10

+10kg per leg - 1x10

+20kg per leg - 1x10

---

Leg Curl

3x10 ascending

Leg Ext (unilateral)

3x10 ascending

---

Leg Press

+20kg - 1x10

+60kg - 1x10

+100kg - 1x10

+120kg - 1x10

---

Squat 110kg 3x3 easily and then some lower accessory stuff.

BossArky

Thursday March 10th: Bench

DB Curl

3kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

Rev Fly

2kg per arm - 1x10 both Y & T

3kg per arm - 1x10 both Y & T

4kg per arm - 1x10 both Y & T

---

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x3 ... worksets. Easy. Accidently did 4 reps on first two sets. Done in 14 mins combined with Chin Up and Barbell Row supersets.

Chin Up (medium grip, palms facing)

3x5

Barbell Row

60kg - 3x10

---

Curl (against high incline bench, unilateral)

5kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

---

Some quick Bench 85kg 6x3 superset with Chin Ups 3x5 and Barbell Row 60kg 3x10 in 14 mins.

The rest was upper accessory.

BossArky

Sunday March 13th: Squat

GHR

3x10

Calf Raise

3x10

---

Squat

20kg - 1x10

60kg - 1x5

90kg - 3x9 ... easy.

SLDL

40kg - 1x10

50kg - 1x10

60kg - 1x10

SSB

40kg - 3x10 ... assuming bar is 20kg. Seems kinda light vs. typical SSB I've used in the past which was 32kg. Good pump.

---

Leg Press

+20kg - 1x10

+60kg - 1x10

+100kg - 1x10

+120kg - 1x10

---

Leg Curl (lying)

3x10 ascending

Leg Ext (unilateral)

3x10 ascending

---

Late night training. Gym nice and empty due to heavy rain. Squat 90kg 3x9 in my casual clothes as forgot gym stuff. No belt, just sleeves. Fine.

SSB accessory after felt good: 40kg 3x10 for a nice pump. Quads feeling good.

SLDL between Squats main sets to work hammie ROM. Needs more stretching.

Couldn't find an Ab Wheel.

BossArky

Monday March 14th: Bench

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

DB Ext.Rotation

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

---

Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x6 ... worksets. Done in 14 mins combined with Lat Pulldown.

Lat Pulldown

3x10 sets ascending to warm up ... before bench

+25kg per arm - 6x10 .... superset with bench

---

Neck (lying on Bench)

3x10 face up curl ... +0kg, +1.25kg, +2.5kg

3x10 face up rotation

3x10 face down ext... +0kg, +1.25kg, +2.5kg

3x10 face down rotation

Barbell Curl

20kg - 1x8

30kg - 1x8

40kg - 1x8

---

Bench 75kg 6x6 superset with Lat Pulldown in 14 mins. Rest was upper accessory.

BossArky

Wednesday March 16th: Squat

Squat

20kg - 1x10

60kg - 1x5

100kg - 3x7 ... easy.

SLDL

70kg - 1x10

----

Just Squat 100kg 3x7 superset with SLDL 70kg 3x10. Wanted to avoid being knackered in the coming days for something outside gym hence zero additional assistance.

BossArky

Thursday March 17th: Bench

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

Band Ext.Rotation

3x10

---

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x5 ... worksets. Doen in 11 mins superset with Seated Machine Row

Seated Machine Row (unilateral)

+20kg per arm - 3x10

+25kg per arm - 2x10

+30kg per arm - 1x10

---

Neck (lying on Bench)

3x10 face up curl ... +0kg, +1.25kg, +2.5kg

3x10 face up rotation

3x10 face down ext... +0kg, +1.25kg, +2.5kg

3x10 face down rotation

---

Shoulder Press Machine

+10kg per arm - 1x10

+20kg per arm - 1x10

+30kg per arm - 1x10

---

DB Shoulder Press

20kg per arm - 3x10 ... one arm at a time. Think it was 10 reps per set...

Chin Up

3x5 ... V-ish handle with palms almost to face

---

Some quick St.Patricks day at the bar benching.

BossArky

Sunday March 20th: Squat

Squat

20kg - 1x10

60kg - 1x5

110kg - 3x5 ... easy.

SLDL

40kg - 1x10

50kg - 1x10

60kg - 1x10

---

Leg Press

3 sets ascending

---

Leg Curl (lying)

3x20 ascending

Leg Ext (unilateral)

3x20 ascending

---

Squat 110kg 3x5 and other stuff.

BossArky

Monday March 21st: Bench

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

---

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x4 ... worksets. Done in 18 mins combined with Unilateral Machine Lat Pulldown.

Unilateral Machine Lat Pulldown

+15kg per arm - 1x10

+30kg per arm - 1x10

+35kg per arm - 1x10

+37.5kg per arm - 1x10

+38.75kg per arm - 1x10 ... fire

+15kg per arm - 1x10

---

Deadlift

70kg - 1x5

120kg - 3x6

Military Press

45kg - 3x6

---

Bench 85kg 6x4 with Unilateral Pulldowns ascending 6x10.

Then... Deadlift 120kg 3x6 double overhand beltless superset with Military Press 45kg 3x6.

BossArky

Friday March 25th: Squat

Squat

20kg - 1x10

60kg - 1x5

100kg - 1x2

120kg - 3x3 ... easy.

45DBR

3x10

Ab Wheel

3x10

---

Leg Press

+0kg - 1x20

+40kg - 1x20

+80kg - 1x20

---

Deadlift

60kg - 1x5

100kg - 1x3

130kg - 3x5 ... with belt & double overhand

---

Checking out a new gym. Handy session. Squat 120kg 3x3 and Deadlift 130kg 3x5. Collars on the bars don't rotate too well so it was interesting sensation when plates started to roll on back and out of palm on Deads.

BossArky

Sunday March 27th: Bench

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

Bench Press

20kg - 1x10

60kg - 1x5

90kg - 6x3 ... worksets. Done in 23 mins combined with Unilateral Machine Row.

Unilateral Machine Row

+20kg per arm - 1x10

+25kg per arm - 1x10

+30kg per arm - 1x10

+35kg per arm - 1x10

+40kg per arm - 1x10

+45kg per arm - 1x10

---

Neck (lying on Bench)

3x10 face up curl ... +0kg, +1.25kg, +2.5kg

3x10 face up rotation

3x10 face down ext... +0kg, +1.25kg, +2.5kg

3x10 face down rotation

---

Bench 90kg 6x3. Felt strong and easy. Nicely warmed up by supersetting with the Unilateral Machine Rows 6x10.

Did my second body fat scan (after the first one a month ago). Put on 0.9kg of muscle and lost 0.3kg of fat. Net bodymass increase of 0.6kg from 80.8 to 81.4kg. Shows what proper consistent training can do. Thankful to be able to train consistently after much interruptions due to BJJ detour, injuries and travel in the past 6 months.

BossArky

Tuesday March 29th: Squat day 9 of 12

Squat

20kg - 1x10

60kg - 1x5

**add belt**

100kg - 3x9 ... easy.

45DBR

3x10

Ab Wheel

3x10

---

SLDL

60kg - 1x10

70kg - 1x10

80kg - 1x10

---

Standing Leg Curl

1x10 each leg... awkward contraption that couldn't be adjusted so moved on after 1 set per leg

---

Leg Press

+40kg - 1x20

+80kg - 1x20

+120kg - 1x20

---

Squat 100kg 3x9 easily with various other assistance. Feeling some nice DOMS the next day as I type this. Enjoying Leg Press assistance.

BossArky

Wednesday March 30th: Bench

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x6 ... worksets. Done in 14 mins combined with Rev Fly

DB Rev Fly

4kg per arm - 8x10

---

Military Press

47.5kg - 3x6

---

Bench Row (i.e. rowing a weird shaped bar when lying face down on a high flat bench)

20kg - 1x10 ... assuming the weird shaped bar weighs 20kg

30kg - 1x10

40kg - 1x10 ... not too heavy. Getting used to the motion. Feels good in the lats.

---

DB Curl

2.5kg per arm - 1x10

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

Bench 80kg 6x6 felt quite strong.

Enjoyed Military Press 47.5kg 3x6 afterwards.

Bench Row is a nice new machine/exercise that I don't think I've ever done before. The bar hangs under a high bench via your arms... but the middle of the bar hangs lower than the place you grip so that bar dosen't hit under Bench when you row towards yourself. Looking forward to going heavier on that.

BossArky

Saturday April 2nd: Squat day 10 of 12

Squat

20kg - 1x10

60kg - 1x5

**add belt**

110kg - 3x7 ... fine.

45DBR

3x10

Ab Wheel

3x10

---

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 3x5

---

Leg Press (Hack Squat)

+0kg - 1x20

+10kg - 1x20

+20kg - 1x20

---

Squat 110kg 3x7 and Deadlift 140kg 3x5. Ate a steak after some chocolate milk. Got DOMS and can barely move the next day.

Tried a different Leg Press which is more of a Hack Squat. Found it much harder on the knees that the other version available in the same gym.

BossArky

Sunday April 3rd: Bench

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x5 ... worksets. Easy. Done in 14 mins combined with Pull Ups and Bench Row

Pull Up

3x5

Bench Row (i.e. rowing a weird shaped bar when lying face down on a high flat bench)

30kg - 1x10

40kg - 1x10

50kg - 1x10

---

DB Bench

20kg - 3x10

Face Pull

light - 3x20

---

DB Curl

3kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 2x5 ... had to break last set of 10 up into two sets of 5 as guns shot from earlier rowing/pull ups.

---

Bench 85kg 6x5 easily. Lots of upper assistance. More chocolate milk. More steak. More DOMS tomorrow probably.

BossArky

Wednesday April 6th: Squat day 11 of 12

Squat

20kg - 1x10

60kg - 1x5

**add belt**

100kg - 1x3

120kg - 3x5 ... fine.

45DBR

3x10

Ab Wheel

3x10

---

SLDL

60kg - 3x10

---

Leg Press

+40kg - 1x20

+80kg - 1x20

+120kg - 1x20

---

Squat 120kg 3x5 easily. Superset with sweating buckets.