Return of the King

BossArky

Monday June 10th: Squat

GHR

3x15

Ab Wheel (Barbell)

3x10

Calves (standing, off 20kg bumper)

3x10

---

Front Squat

20kg - 1x5 … bodybuilder crossed arms grip

30kg - 1x5

40kg - 1x5 … hook grip

50kg - 1x5

Squat

60kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x5

60kg - 1x10

---

Leg Ext

3x15

---

Squat up to 100kg x5 then dropset 60kg 1x10. Nice quad DOMS the next day.

BossArky

Tuesday June 11th Bench day 9 of 12

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 1x3

87.5kg - 6x6 … easy in 39 mins

Band Row (unilateral, light yellow band)

3x10

DB Curl to DB Overhead Press

15kg per arm - 3x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 87.5kg 6x6 with various other upper bodybuilding.

BossArky

Friday June 14th Bench day 10 of 12

Pull Down Machine (unilateral)

20kg per arm - 2x10

25kg per arm - 3x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

92.5kg - 6x5 … fine in 57 mins

Trap Bar Deadlift

70kg - 1x5

90kg - 1x5

70kg - 5x5

DB Curl to DB Overhead Press

17.5kg per arm - 1x10

15kg per arm - 1x10

12.5kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 92.5kg 6x5. Good.

BossArky

Monday June 17th: Squat

GHR

3x10

Ab Wheel (Barbell)

3x10

Calves (standing, off 20kg bumper)

3x10

---

Front Squat

20kg - 1x5 … bodybuilder crossed arms grip

Squat

60kg - 1x5

80kg - 1x3

100kg - 1x2

120kg - 1x1

130kg - 1x1

140kg - 1x1 … top single

100kg - 2x5 … felt light after 140kg above

---

Leg Ext

3x15

---

Decided to see where I was with Squat. Got the 140kg single which wasn't pretty, but wasn't too hard either. Happy to hit that. It was the same weight 15 months ago that I peaked with before wrecking my hip on 100kg 2x10 dropsets. So, good to be back up there.

BossArky

Tuesday June 18th Bench day 11 of 12

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

97.5kg - 6x4 … strong

Band Row (unilateral, light yellow band - 2 positions: T & Y)

6x10

DB Curl to DB Overhead Press

15kg per arm - 3x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench felt solid 97.5kg 6x4. Feeling strong. Looking forward to last Bench day coming up soon.

BossArky

Friday June 21st Bench day 12 of 12

Band Row (unilateral, light yellow band - 2 positions: T & Y)

6x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

102.5kg - 6x3 … good

Trap Bar Deadlift

70kg - 6x5

DB Curl to DB Overhead Press

10kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Ended Bench cycle successfully with 102.5kg 6x3. Nice.

Superset Bench with light Trap Bar Deadlifts. The starting position of these is like a high half Squat. Hits the quads from that dead start position which feels different. Using high handles.

BossArky

Wednesday June 26th: Squat

45DBR

3x12

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Front Squat

20kg - 1x5 … bodybuilder crossed arms grip

Squat

60kg - 1x5

80kg - 1x3

100kg - 3x5 … working sets

60kg - 1x10 … top single

---

Deadlift

70kg - 1x5

120kg - 1x3

160kg - 1x1 … top single

---

Leg Ext

20kg - 3x20

---

Squat 100kg 3x5 worksets with a Deadlift top single at 160kg. Nice to get in the working sets across at 100kg on Squat.

First time Deadlifting heavy ish in a while. 160kg was fine.

BossArky

Friday June 28th Bench day 1 of 12

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x6 … worksets

Chin Up

3x6

One ARM DB Row

30kg per arm - 3x6

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

New Bench cycle.

BossArky

Sunday June 30th: Squat

45DBR

3x12

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Front Squat

20kg - 1x5 … bodybuilder crossed arms grip

Squat

60kg - 1x5

85kg - 1x3

105kg - 3x5 … working sets

60kg - 1x10 … top single

---

Leg Ext

20kg - 3x20

---

Squat 105kg 3x5 was main event.

BossArky

Monday July 1st: Bench Press Day 2 of 12.

Deadlift

70kg - 1x5

120kg - 1x3

162.5kg - 1x1 … beltless single

120kg - 2x5 … double overhand

—-

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x5 … worksets

---

DB Curl to DB Overhead Press

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 85kg 6x5 was main event.

Warmed up with Deadlift single on 162.5kg. Just realized this was probably the heaviest every beltless single I've done. Didn't even think about belt vs. non belt when I was doing it. Just wanted to see where I was in terms of Deadlift 1RM strength.

BossArky

Thursday July 4th: Squat

45DBR

3x12

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Squat

20kg - 1x5

60kg - 1x5

**add belt**

90kg - 1x3

110kg - 3x5 … working sets

60kg - 1x10 … top single

---

Leg Ext

25kg - 3x12

---

Squat 110kg 3x5.

Warmed up with lots of lower body decompression: lying ab twist, scorpion & cobra.

BossArky

Friday July 5th Bench day 3 of 12

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 6x4 … worksets

Barbell Row

70kg - 6x8

---

DB Curl to DB Overhead Press

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 90kg 6x4 superset with Barbell Row 70kg 6x8.

BossArky

Monday July 8th: Squat.

Stiff Leg Deadlift

20kg - 1x10

30kg - 1x10

40kg - 1x10

---

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Squat

20kg - 1x5

60kg - 1x5

**add belt**

90kg - 1x3

115kg - 3x5 … working sets

60kg - 1x10 … top single

---

Leg Ext

3 ascending sets: 3x12

---

45DBR

3x12

---

Tried out a different gym. Main event was Squat 115kg 3x5. Was good.

BossArky

Tuesday July 9th: Bench Press Day 4 of 12.

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x3 … worksets

---

DB Curl to DB Overhead Press

15kg per arm - 3x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Pull Up

bodyweight x10, x8, x6

---

Bench 95kg 6x3 was main event.

BossArky

Friday July 12th: Squat

45DBR

3x12

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Squat

20kg - 1x5

60kg - 1x5

**add belt**

100kg - 1x3

120kg - 3x5 … working sets

60kg - 1x10 … top single

---

Leg Ext

25kg - 3x12

---

Squat 120kg 3x5 felt good.

BossArky

Saturday July 13th: Bench Press Day 5 of 12.

Unilateral Pull Down Machine

5x10

---

Face Pull (Pulley)

5x10

---

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x6 … worksets

---

DB Curl to DB Overhead Press

15kg per arm - 1x10

12.5kg per arm - 1x10

10kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 85kg 6x6.

BossArky

Monday July 15th: Squat

45DBR

3x12

Ab Twist

3x5

Calves (seated, machine, plates)

3x12

---

Squat

20kg - 1x5

60kg - 1x5

**add belt**

100kg - 1x3

125kg - 3x5 … working sets

60kg - 1x10 … top single

---

Leg Ext

30kg - 3x12

---

Squat 125kg 3x5 felt easy.

BossArky

Tuesday July 16th: Bench Press Day 6 of 12.

Deadlift

70kg - 1x5

120kg - 1x3

165kg - 1x1 … top single

120kg - 2x5

---

Face Pull (Pulley)

5x10 ascending

---

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x5 … worksets. Failed final rep of 4th set due to rushing sets as was working in with someone. Got sets 5 & 6 fully afterwards so it wasn't a strength issue.

---

DB Curl to DB Overhead Press

15kg per arm - 1x10

12.5kg per arm - 1x10

10kg per arm - 1x10

---

Neck (lying on bench, slight decline)

face up - curl - 2x20

face up - rotate - 2x20

face down - curl - 2x20

face down - rotate - 2x20

---

Bench 90kg 6x5. Some pump as blasted through Bench after Deadlifting 165kg for a single.

BossArky

Saturday July 20th:

SSB

32kg - 1x5

42kg - 1x5

52kg - 1x5

62kg - 1x5

45DBR

3x10

Ab Twist/Leg Raise

3x5

Barbell Row (fat gripz)
60kg - 6x8

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x5
95kg - 6x4

Main event was Bench 95kg 6x4 superset with Barbell Row, after SSB deload.

BossArky

Monday July 22nd: Squat

45DBR

3x10

Calves (seated machine)

3x12

Ab Twist

3x5

Squat

20kg - 1x5 … actually this was a Zombie hold front Squat

60kg - 1x5

100kg - 3x5

70kg - 1x10

Leg Ext

3x12

New Squat cycle starting wtih 100kg 3x5 and back-offs on 70kg 1x10.

BossArky

Wednesday July 24th: Bench Press day 8 of 12.

Bench


20kg - 1x5

60kg - 1x5

80kg - 1x5

90kg - 1x3

100kg - 6x3

BossArky

Friday July 26th: Squat

45DBR

3x10

Calves (seated machine)

3x12

Ab Twist

3x5

Squat

110kg - 3x5

70kg - 1x10 … dropset

Leg Ext

3x12

BossArky

Sunday July 28th: Bench Press day 9 of 12.

Bench


20kg - 1x5
60kg - 1x5
90kg - 6x6

BossArky

Wednesday July 31st: Squat

45DBR

3x10

Calves (seated machine)

3x12

Ab Twist

3x5

Squat

20kg - 1x5

60kg - 1x5

100kg - 1x3

120kg - 3x5

70kg - 1x10 … dropset

Leg Ext

3x12

Squat 120kg 3x5 was main event.