Return of the King

BossArky

Wednesday June 8th: Messing about - hotel gym workout

DB Thruster

5lbs per arm - 1x5

10lbs per arm - 1x5

15lbs per arm - 1x5

20lbs per arm - 1x5

25lbs per arm - 1x5

30lbs per arm - 1x5

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Seated Pull Down

3x10

Seated Bench Press Machine

3x10

---

Seated Row

3x10

---

Similar hotel workout to a few days ago. Added one additional heavier DB Thruster set.

Did an incredible amount of walking this week - had at least 4 days back to back of 20k+ steps per day. Not a great powerlifting week - but sometimes you got to do other stuff.

Somewhere in the past week or two I picked up a sore right shoulder. Cannot remember really how it occured but it is annoying me. May have been some close grip drop set Bench I did a week or two ago. Time will heal it as always.

BossArky

Monday June 13th: Squat day 1 of 12

45DBR

3x9

Squat

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 3x9

---

Deadlift (beltless, double overhand)

110kg - 3x5

---

Decline Sit Up

x10

x8

x6

---

Squat 80kg 3x9 without sleeves or belt. Good to be back at it.

BossArky

Tuesday June 14th: Bench day 1 of 12

Barbell Row

60kg - 6x10

Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x6 ... worksets done in 17 mins

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DB Curl

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

6kg per arm - 1x10

7kg per arm - 1x10

DB Shoulder Press (standing)

3kg per arm - 1x10

4kg per arm - 1x10

5kg per arm - 1x10

6kg per arm - 1x10

7kg per arm - 1x10

---

Bench 75kg 6x6 to start a new cycle. Right shoulder was feeling a bit sore so took it easy. Warmed up as the sets went and along and didn't seem to get worse after this work out. Hopefully it is on the mend.

BossArky

Thursday June 16th: Squat day 2 of 12

Cross-Country Ski Cardio Thing

5 mins ... warm up to get blood flowing

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45DBR

3x10

Squat

20kg - 1x5

60kg - 1x5

90kg - 3x7

Ab Wheel

3x10

---

Squat 90kg 3x9 in knee sleeves. No belt. Easy early days.

BossArky

Friday June 17th: Bench day 2 of 12

DB Rev Fly

5kg - 6x10

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x5 ... worksets done in 18 mins. Right shoulder sore.

---

DB Curl

3kg per arm - 1x10

6kg per arm - 1x10

3kg per arm - 1x10

---

Bench 80kg 6x5. Right shoulder quite sore during this. Not sure if its inflammed somewhere or tendon or something. Going to take it easy on the assistance etc to let it heal up.

BossArky

Monday June 20th: Squat day 3 of 12

GHR

~6x5 ... a set before each Squat set (both warm ups and worksets)

Squat

20kg - 1x5

60kg - 1x5

100kg - 3x5

Ab Wheel

3x10

---

Some late evening Squats. Felt better, as usual, after training. Squats themselves were quite easy: 100kg 3x5.

BossArky

Tuesday June 21st: Bench day 3 of 12

Barbell Row

40kg - 6x10

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x4 ... worksets done in 35 mins

---

Bench 85kg 6x4. Slow enough pace (35 mins) as was checking bits and pieces in between.

BossArky

Thursday June 23rd: Squat day 4 of 12

45DBR

3x10 ... superset with Squat worksets

Squat

20kg - 1x5

60kg - 1x5

90kg - 1x3

110kg - 3x3

Ab Wheel

3x10

---

Squat 110kg 3x3.

BossArky

Saturday June 25th: Bench day 4 of 12

Bench Press

20kg - 1x10

60kg - 1x5

90kg - 3x3 ... worksets done in about 20 mins. Right shoulder sore so cut it to 3 sets instead of usual 6. Did some hanging from bar to stretch out shoulders which is recommended for opening them up and releasing any impingement from Benching.

Deadlift

70kg - 1x5

120kg - 3x5 ... beltless, mixed grip laternating

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DB Curl into Overhead Press (unilateral)

6kg per arm - 3x10

---

Hanging from bar

5x~30 secs

---

Face Pulls (band with handles)

3x10

---

One Arm Row (band with handles)

3x10

---

Main event was Benching 90kg 3x3 and Deadlifting 120kg 3x5. Right shoulder sore still so cut it short and did 3 Bench sets instead of 6. Going to include passive hanging from bar going forwards to stretch out shoulders and release impingement.

BossArky

Monday June 27th: Squat day 5 of 12

GHR

3x10

Squat

20kg - 1x5

60kg - 1x5

90kg - 3x9

---

Ab Wheel

3x10

---

Squat 90kg 3x9 handy enough.

Lots of passive hanging off overhead bar in recent days to stretch out pecs/lats and rehab right shoulder. Feels nice.

BossArky

Tuesday June 28th: Bench day 5 of 12

One Arm Row (light grey band)

3x10 per arm

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x6 ... did one set instead of six to allow shoulder heal up

Shoulder Press

20kg - 1x10

21kg - 1x10

22kg - 1x10

20kg - 1x10 ... behind the neck press

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DB Curl (left arm only)

6kg - 1x10

8kg - 1x10

10kg - 1x10

DB Press

6kg - 1x10

8kg - 1x10

10kg - 1x10

---

Right shoulder still sore. Working on passive hang a few times a day for 30 seconds at a time in multiple doses.

Thus, cut Bench short after one set 80kg x6 then experimented to see what else did or did not hurt.

BossArky

Friday July 8th: Messing about

GHR

3x10

Squat

20kg - 1x5

40kg - 1x5

60kg - 3x5

Barbell Row

40kg - 3x10

---

Leg Press

3x20 ascending sets

---

Rev Fly (standing, bent over - both positions 1: out to sides & 2: overhead)

1kg per arm - 1x10

2kg per arm - 1x10

4kg per arm - 1x10

---

New gym. Focusing on lower body rebuild.

BossArky

Monday July 11th: Messing about

Squat

20kg - 1x5

50kg - 1x5

70kg - 3x5

Deadlift

100kg - 3x8 ... actually 10 reps on 2nd set

---

High Row (machine)

3x10

Low Row (machine)

3x10

---

45DBR

+0kg - 1x10

+5kg - 1x10

+10kg - 1x10

---

Rev Fly (standing, bent over)

2kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

---

Squats and Deadlifts - quick lunchtime training.

BossArky

Wednesday July 13th:

Squat

20kg - 1x5

60kg - 1x5

80kg - 1x5

Bulgarian Split Squat

bodyweight per leg - 3x10

---

V handle cable row (machine)

3x10 ascending

Rev Fly (standing, bent over)

2kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

---

Quick lunchtime Squats building up: 80kg 3x5

BossArky

Sunday July 17th:

45DBR

bodyweight - 1x10 ... both legs

bodyweight +10kg - 2x10 ... both legs

3x5 ... single leg

Rev Fly ... two positions: T and V

2kg per arm - 3x10

Squat

20kg - 1x5

60kg - 1x5

90kg - 3x5

---

SSB ... assuming bar = 20kg

50kg - 3x10

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Late evening Squats: 90kg 3x5. First time Squatting with knee sleeves and belt for a while. Felt nice and easy.

Some additional SSB assistance on 50kg 3x10.

BossArky

Wednesday July 20th: Deadlift

Deadlift

70kg - 1x5

110kg - 1x5 ... beltless

Pec/Front Delt Stretch

3x a few

Face Pull

3x10 ... ascending sets

---

Barbell Row

70kg - 3x5

Rev Fly

5kg per arm - 1x10

5kg per arm - 1x10

5kg per arm - 1x10

One Arm Pulley Row

3x10 ... ascending sets

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Late evening Deadlift 110kg 3x8 plus some back assistance.

BossArky

Sunday July 25th:

45DBR

bodyweight - 3x10 ... both legs

bodyweight - 3x5 ... single leg

Rev Fly

2kg per arm - 3x10

Squat

20kg - 1x5

60kg - 1x5

100kg - 3x5 ... easy

---

Leg Press

3 ascending sets - 3x10

Ab Wheel ... using barbell and 2.5kg plates

3x8

---

T-Bar Row

20kg - 3x10

---

Overhead Press ... superset with pec and front/med delt stretches

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

---

Squat 100kg 3x5 and then some varied assistance.

First time doing Ab Wheel for a while so kept it to 3x8 vs 3x10.

BossArky

Tuesday July 26th:

Deadlift

70kg - 1x5

120kg - 3x8 ... mixed grip, beltless

Rev Fly

3kg - 3x10

Barbell Shoulder Press

20kg - 1x10

30kg - 1x10

40kg - 1x10

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Weighed Hang

+0kg ... ~20 secs

+10kg ... ~20 secs

+20kg ... ~20 secs

Barbell Curl

20kg - 3x10

---

Face Pull

3x10 ... ascending sets

Pec Stretch

3x ~20 secs per side

---

GHR

3x10

One Arm Press

20kg per arm - 3x5

---

Deadlift 120kg 3x8 was the main event. Various other assistance. Weighed about 83.6kg fully clothed in gym.

BossArky

Friday July 29th: Squat

Squat

20kg - 1x5

60kg - 1x5

90kg - 1x3

110kg - 3x5 ... with belt, but bareknees as forgot sleeves

Pec Stretch

3x ~20 secs per side

---

SSB

40kg - 3x10

Barbell Row

70kg - 3x5

---

Face Pull

3x10 ... ascending sets

---

DB Bench

10kg per arm - 3x10 ... from totally flat to 45 degree incline... i.e. 3 different angles as sets progressed

DB Curl

10kg per arm - 3x10

---

Forgot to bring knee and elbow sleeves so Squat 110kg with just belt. No big deal.. but I find the quads get hit way harder without knee sleeves. Its like I get more forward knee travel without sleeves vs. more posterior change with sleeves.

Back off accessory included SSB 40kg 3x10. Right got totally DOMS's for days after. Left not so bad.

Did some Barbell Rows and DB Bench too. The pec stretch (which I'm including a lot of in recent weeks) is helping feeling looser.

BossArky

Monday August 1st: Deadlift

Pec Stretch

3x~15 secs per side

Rev Fly

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

---

Deadlift

70kg - 1x5

110kg - 1x3

130kg - 3x8

Face Pull

3x10 - ascending sets

Barbell Press

25kg - 1x10

35kg - 1x10

45kg - 1x8 ... was going for 10 but 8 felt like enough without blowing a gasket

---

T-Bar Row

frame +10kg - 1x10

frame +20kg - 1x10

frame +30kg - 1x10

45BR

+0kg - 1x10

+5kg - 1x10

+10kg - 1x10

---

One Arm DB Press

16kg per arm - 1x10

18kg per arm - 1x10

20kg per arm - 1x10

Alternating DB Curl

12kg per arm - 3x10

---

Barbell Roll Out ... i.e. abs

3x9

---

Deadlift 130kg 3x8 easily enough. Did a lot of bodybuilding assistance after.

Mission is to gain about 5kg between now and end of the year. I've been gradually leaning out and loosing weight for no particular reason just because I've been super busy outside the gym in the past years. Want to get back to a bit of a heavier bodyweight now though. If I was walking around at a solid 85kg first thing in the morning in my bday suit I'd probably be getting back up there. Right now I'm somewhere in the early 80kgs... haven't weighed myself in the morning for ages. Must try and do it soon and record it in a subsequent log entry to see what I'm actually starting from.

BossArky

Thursday August 4th:

Pulley 1 Arm Rev Fly

3x10 per arm

45DBR

3x10

Squat

70kg - 1x5

120kg - 1x5

---

Barbell Row

70kg - 3x5

DB Bench (from 45degree incline to up straight)

10kg per arm - 1x10

12kg per arm - 1x10

14kg per arm - 1x10

16kg per arm - 1x10

---

DB Curl

10kg per arm - 1x10

12kg per arm - 1x10

14kg per arm - 1x10

DB Shrug

10kg per arm - 1x10

12kg per arm - 1x10

14kg per arm - 1x10

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Squat 120kg - 3x5.

Was crippled with DOMs in the days leading up to this. Did a bit too much last time. Could do with sleeping more too.

Did some DB pressing too. Have been eating a bit more recently.

BossArky

Monday August 8th: Deadlift mess about/deload

Band Pull Apart (light grey band)

~6x10-20

RDL (beltless, doubleoverhand)

20kg - 1x8

40kg - 1x8

60kg - 1x8

80kg - 3x8 ... maybe some were 10 reps

One Arm DB Press

1.5kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

12kg per arm - 1x10

---

Barbell Press

20kg - 1x10

21kg - 1x10

22kg - 1x10

---

Ab Wheel

3x10

GHR

3x10

---

Neck (light grey band)

back - 1x50

front - 1x50

---

DB Curl ... using slingshot as armblaster

8kg per arm - 3x10

---

Pec Stretch

3x~15 secs per side

---

Bit of a mess about/deload. Lots of light weight bodybuilding. RDL 80kg 3x8-10 .. cannot remember really.

Tried out the slingshot as an armblaster. Works quite well. Lots of light overhead pressing - starting with DB and progressing to BB. Nice sunny day.

BossArky

Friday August 12th: Squat day 1 of 12

45DBR

3x10

---

Squat

20kg - 1x10

60kg - 1x5

**add belt**

100kg - 3x9

---

Barbell Press

20kg - 1x6

30kg - 6x6

Barbell Row

80kg - 6x6

---

Passive Hang

3x~20 secs

Pull Up

1x3 ... thrown in during first

---

Face Pull

3x10

Unilateral Pulley Curl

3x10

---

Squat 100kg 3x9 and then started an Overhead Press cycle on 30kg 6x6 superset with Barbell Rows 80kg 6x6. Good pump by the end.

BossArky

Monday August 15th: Deadlift day 1 of 12

Deadlift (beltless, double overhand)

60kg - 1x5

100kg - 3x9

Band Pull Apart

6x20

Barbell Press (standing)

20kg - 1x10

35kg - 6x5

---

Walking Lunge

bodyweight - 3x7 per leg ... i.e. 14 steps down... three times

---

One Arm DB Row

22kg per arm - 1x5, 1x8, 1x10

---

Pec Stretch

~6x10-15 secs per side

Barbell Curl (Arm Blaster = Slingshot)

20kg - 3x10

---

Neck (standing, harness)

Extension: +10kg - 3x10

Curl: +2.5kg - 1x30

Backward rotation: 1x50 ... light grey band

Forward rotation: 1x50 ... light grey band

---

Deadlift 100kg 3x9 superset with Barbell Press 35kg 6x5.

Lots of other light to moderate bodybuilding too.

BossArky

Thursday August 18th: Squat day 2 of 12

GHR

3x10

Squat

20kg - 1x6

60kg - 1x5

90kg - 1x3

110kg - 3x7

---

Ab Wheel

3x10

---

Band Pull Apart

6x20

Pec Stretch

6x~10 secs per side

---

DB Press ... warm up for Barbell Press

1.5kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

Barbell Press

40kg - 6x4

---

Squat 110kg 3x7. Glad to get it done late at night after a busy week of sitting hunched over laptop. Felt creaky and slow - but got it done and thats what matters.

Overhead Press 40kg 6x4 with various other assistance too.

BossArky

Sunday August 21st:

Rev Fly

1.5kg per arm - 1x10 on both V&T position

4kg per arm - 2x10 on both V&T position

Neck (light grey band)

back rotation - ~1x30

front rotation- ~1x30

---

Deadlift

60kg - 1x5

110kg - 3x7 ... double overhand, beltless

Band Pull Apart (light grey)

~7x20

Pec Stretch

6x10 secs per side

Barbell Press (standing)

20kg - 1x5

45kg - 6x3

---

Walking Lunge

3x(2x12 per side) ... these blew quads up. Some pump

DB Curl (slingshot as arm blaster)

12kg per arm - 3x10

---

45DBR

3x10

---

Deadlift 110kg 3x7 superset with Barbell Press 45kg 6x3.

Walking lunges destroyed quads.

Loving the DB Curls with arm blaster slingshot. So comfy.

Knackered after that.

BossArky

Wednesday August 24th: Squat day 3 of 12

GHR

3x10

Squat

20kg - 1x6

60kg - 1x5

100kg - 1x3

120kg - 3x5

---

Ab Wheel

3x10

Band Pull Apart

3x10

45DBR

3x10

---

Squat 120kg - 3x5. It was a struggle to be honest. Been busy in front of laptop and late nights recently. But - got it done :)

BossArky

Thursday August 25th: Overhead Press Day 5 of 12

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Neck (light grey band)

back rotation - ~1x30

front rotation- ~1x30

Band Pull Apart (light grey band)

~7x10

Pec Stretch

~7x15 secs per side

---

One Arm DB Row

12kg per arm - 1x10

22kg per arm - 3x10

DB Press

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

Barbell Press (standing)

33kg - 6x6

---

DB Curl (slingshot armblaster)

10kg per arm - 3x10

---

Overhead Press day: 33kg 6x6 superset with a lot of bodybuilding.

BossArky

Sunday August 28th: Deadlift day 3 of 12

Rev Fly

seated - 4kg per arm - 6x10

standing- 4kg per arm - 6x10

Deadlift

70kg - 1x5

120kg - 3x5

Barbell Press (overhead, standing)

38kg - 6x5

Barbell Row

70kg - 3x10

---

Neck (light grey band)

back rotation - ~1x30

front rotation- ~1x30

Pec Stretch

~7x15 secs per side

---

Pull Apart (slingshot)

3x10 ... superset with curls below

DB Curl (slingshot armblaster)

10kg per arm - 3x10

---

Deadlift 120kg 3x5 superset with Barbell Press 38kg 6x5. Got a good pump for the various bodybuilding afterwards.

BossArky

Friday September 2nd: Overhead Press day 7 of 12

DB Press (standing, overhead)

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

Pec Stretch

~6x~15secs per side

Band Pull Apart (light grey)

3x10

---

Barbell Press

43kg - 6x4 ... nice and easy. Done in 17 mins

---

DB Curl (slingshot armblaster)

10kg per arm - 3x10

Band Pull Apart (slingshot)

3x10

---

Neck (light grey band)

back rotation - ~1x30

front rotation- ~1x30

---

Overhead Press 43kg 6x4 quite easy. Lots of bodybuilding assistance.