Return of the King

BossArky

Monday May 20th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
60kg - 2x10
---
Incline Bench
25kg per arm - 2x10
---
Chin Ups
palms to face - 3x5
---
Calves/Hams/Bi's/Tri's too I think

BossArky

Thursday May 23rd:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
77.5kg - 1x5
82.5kg - 1x5
62.5kg - 2x10
---
Incline Bench
27.5kg per arm - 2x8
---
Chin Ups
palms to face - 3x5
---
Calves
frame + 60kg - 2x10

Leg Curl
35kg - 1x10
40kg - 1x10
45kg - 1x10
---
BB Curl
30kg - 3x10
---
Tri Pushdown
setting 10 - 1x10
setting 13 - 1x8
setting 16 - 1x6 ... heavy
---
Lunges (static)
bodyweight - 1x5
bodyweight + 5kg per arm - 1x5
bodyweight + 10kg per arm - 1x5
bodyweight + 15kg per arm - 1x5
---
Shoulder Press (standing)
15kg per arm - 1x10
12.5kg per arm - 1x10
10kg per arm - 1x10
---

Bit of everything. Back feeling better. Doing lots of backward bending with physio and at home. Also stretching hams a lot. Totally inflexible still but will get there.

Gonna keep off the Squats/Deads until mid July.... so lots of Leg Curl/Ext/Calves/Lunges until then.

BossArky

Sunday May 26th:

Cycle ~13.5km with BabyArky in the bike trailer

Managed to loose wifey twice

BossArky

Monday May 27th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
77.5kg - 1x5
85kg - 1x5
65kg - 2x10

Reverse Fly
3kg per arm - 1x10
5kg per arm - 1x10
6kg per arm - 1x10

Lunges (static)
bodyweight - 1x5
bodyweight + 6kg per arm - 1x5
bodyweight + 12kg per arm - 1x5
bodyweight + 17.5kg per arm - 1x5
---
Chin Ups
bodyweight +10kg - 3x5

Calves
frame + 60kg - 2x10

Tri Pushdown
setting 12 - 1x10
setting 13 - 1x10
setting 14 - 1x10
---
Leg Curl
35kg - 1x10
40kg - 1x10
45kg - 1x10

Shoulder Press (standing)
15kg per arm - 1x10
12.5kg per arm - 1x10
10kg per arm - 1x10
---

Rushed through that in 30 mins. Sweat pumping off me. Benching 85kg x5 was handy enough. Haven't done heavyish sets of 5 for a long time so wasn't sure what it would feel like.

BossArky

Thursday May 30th:

Bench
20kg - 1x5
60kg - 1x5
72.5kg - 1x5
80kg - 1x5
87.5kg - 1x5
67.5kg - 2x10

Reverse Fly
3kg per arm - 1x10
5kg per arm - 1x10
6kg per arm - 1x10

Seated Chest Supported Row
40kg - 3x10
---
Lunges (static)
bodyweight - 1x5
bodyweight + 10kg per arm - 1x5
bodyweight + 15kg per arm - 1x5
bodyweight + 20kg per arm - 1x5
---
Calves
frame + 80kg - 3x10

Tri Pushdown
setting 12 - 3x10
---
Leg Curl
40kg - 1x10
45kg - 1x10
50kg - 1x10
---
DB Curl
10kg per arm - 1x10
15kg per arm - 1x10

BB Curl
30kg - 1x10
20kg - 1x10
---

Bench handy enough. Getting heavier but should get 90kg x5 ok next time.

BossArky

Monday June 3rd:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
90kg - 1x5
70kg - 2x10

YTWL - 3kg - 3 sets

Reverse Fly
6kg per arm - 1x10
7.5kg per arm - 1x10
8kg per arm - 1x10 ... heavy, I such at these. Sloppy form.
---
Lunges (static)
bodyweight - 1x5
bodyweight + 10kg per arm - 1x5
bodyweight + 15kg per arm - 1x5
bodyweight + 20kg per arm - 1x5
---
Calves
frame + 90kg - 3x10

Tri Pushdown
setting 13 - 1x10
setting 14 - 1x10
---
Leg Curl
45kg - 1x8
55kg - 1x8
60kg - 1x8 ... max stack

Leg Ext (one leg at a time)
10kg - 1x10 ... starting at second lightest setting and working up (think it was 10kg)
15kg - 1x10
20kg - 1x10
---
BB Curl
20kg - 1x5
30kg - 1x5
35kg - 1x5
37.5kg - 1x5
30kg - 1x5
25kg - 1x5
20kg - 1x5

DB Curl
10kg per arm - 1x20
---

Bench was good. Trying to decide between 1kg or 2.5kg increase next time.

Happy to max out the stack on leg curl.

BossArky

Thursday June 6th:

Bench
20kg - 1x5
60kg - 1x5
72.5kg - 1x5
82.5kg - 1x5
92.5kg - 1x5
72.5kg - 2x10

YTWL - 3kg - 3 sets

Reverse Fly
6kg per arm - 1x10
7.5kg per arm - 1x10
8kg per arm - 1x10
---
Lunges (static)
bodyweight - 1x5
bodyweight + 10kg per arm - 1x5
bodyweight + 17.5kg per arm - 1x5
bodyweight + 25kg per arm - 1x5
---
Calves
frame + 90kg - 3x10

Tri Pushdown
setting 13 - 1x10
setting 14 - 1x10
---
Leg Curl
50kg - 1x8
55kg - 1x8
60kg - 1x8 ... max stack
---
BB Curl
30kg - 3x10 I think
---

Writing this a good few days later, so that ^^ is roughly what I recall.

BossArky

Monday June 10th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 6x3

YTWL - 3kg - 3 sets

Reverse Fly
6kg per arm - 3x10

Seated Machine Row
45kg - 3x10
---
One Arm DB Row
30kg per arm - 3x6

Incline DB Bench
30kg per arm - 3x6
---
Bulgarian Split Squat
10kg per arm - 1x6
12.5kg per arm - 1x6
15kg per arm - 1x6
---
Calvesframe + 100kg - 3x10

Tri Pushdown
setting 12 - 1x10
setting 13 - 1x10
setting 14 - 1x10
---
Leg Curl
40kg - 1x3
50kg - 1x3
60kg - 3x8 ... max stack

Shoulder Press (standing)
20kg per arm - 3x6
---
BB Curl
20kg - 3x10

Seated Incline DB Curl
10kg per arm - 1x10
12.5kg per arm - 1x10
15kg per arm - 1x10
---

Starting something different for bench. Six sets of 3, increasing 2.5kg per session. Let's see where this goes.

Ham Curls were strong after initial heavy set. Suprised how easy the last two sets were.

Calfs are funny. They don't seem to be getting heavier even when throwing on many plates.

BossArky

Thursday June 13th:

Bench
20kg - 1x5
60kg - 1x5
72.kg - 6x3 ... close grip as right shoulder muscle/tendon/something slightly sore so avoided normal wider grip

Reverse DB Fly
6kg I think - 3x10

Seated Row
45kg - 3x10

One Arm DB Row
20kg per arm - 1x10
---
Calfs
frame + 100kg - 3x10

Leg Ext (one leg at a time)
15kg - 1x10
20kg - 1x10
25kg - 1x10

Ham Curl
30kg - 1x8
40kg - 1x8
50kg - 1x8
30kg - 1x10

Shoulder Press (standing)
20kg per arm - 3x6
---

Think that was it.

BossArky

Monday June 17th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
82.kg - 6x3 ... close grip as right shoulder muscle/tendon/something slightly sore so avoided normal wider grip

DB Seated Clean
3kg - 2x6
6kg - 2x6
7.5kg - 2x6
10kg - 2x6

One Arm DB Row
30kg per arm - 8x6
---
Calfs
frame + 105kg - 3x10

Leg Ext (one leg at a time)
20kg - 1x10
25kg - 1x10
30kg - 1x10

Ham Curl
40kg - 1x5
50kg - 1x5
60kg - 3x10 ... i.e. max stack
65kg - 1x5 ... i.e. max stack with a 5kg dumbbell on top :pac:

Shoulder Press (standing)
20kg per arm - 3x6
---

Seated DB Clean feels gooooooood.

Maxed up the Ham Curl stack and added more weight with a db. Should be able to add more. Got hamstring doms for first time in ages as I write this a day later. Feels like the doms I used to get from GHR. Nice.

Still adding weight to calfs. Again, nice doms going on. frame + 110kg next.

Bodyweigth 81kg. Started drinking full fat milk (3 litres yesterday & today) again to make sure I'm recovering for some of this doms inducing stuff above. Probably just on training days and 1 day post training.

BossArky

Thursday June 20th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
85kg - 6x3 ... close grip

DB Seated Clean
3kg - 2x6
6kg - 2x6
7.5kg - 2x6
10kg - 2x6
---
Calfs
frame + 110kg - 3x10

Ham Curl ... non stop between sets
30kg - 1x8
40kg - 1x8
50kg - 1x8
30kg - 1x10

Shoulder Press (standing)
20kg per arm - 3x6
---
Chin Ups
bodyweight +10kg - 3x6
---
Lunges
10kg - 1x6
17.5kg - 1x6
25kg - 1x6
---

Getting behind in my logging. Think that was it, writing 6 days later.

BossArky

Thursday June 24th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
87.5kg - 6x3 ... close grip

DB Seated Clean
3kg - 2x6
6kg - 2x6
8kg - 2x6
10kg - 2x6
---
Calfs
frame + 115kg - 3x10

DB Incline Press
30kg - 3x8

Ham Curl ... non stop between sets
35kg - 1x5
45kg - 1x5
55kg - 1x5
65kg - 3x8 ... i.e. max stack with a 5kg dumbbell added on top
---
Shoulder Press (standing)
22.5kg per arm - 3x3

Chin Ups
bodyweight +12kg - 3x5
---
Cable Fly on ball (lol)
Setting 1 - 1x10
Setting 2 - 1x10
Setting 3 - 1x10
---
Tricep Kickback (lol)
5kg per arm - 1x10
6kg per arm - 1x10
7.5kg per arm - 1x10
---
Overhead Tricep Extension Alternating
5kg per arm - 1x10
6kg per arm - 1x10
7.5kg per arm - 1x10
---
BB Curl
20kg - 1x10
---
Alternating DB Curl
10kg per arm - 1x10
---
Concentation Curl
10kg per arm - 1x10
---

Somehow managed to hop my tailbone off something on Sunday and it is horrendously sore. Went to gym anyway on the Monday, which totally aggravated it so that I couldn't move in bed without screaming. Taking some strong painkillers at the moment which result in deep vivid dreams.

Bench is going well.

Threw in some stupid exercises are finding an awesome youtube channel titled "Buff Dudes". Check it out for "Buff Dudes Biceps", "Buff Dudes Triceps", "Buff Dudes Chest", etc.

BossArky

Monday June 27th:

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x3
---
Calfs
frame + 120kg - 3x10
frame + 70kg - 1x10

Ham Curl ... did 3 giant sets of the below
30kg - 3x1x5
40kg - 3x1x5
50kg - 3x1x5
30kg - 3x1x12
---
Chin Ups
bodyweight +12.5kg - 3x5
---
Lat Pull Down
60kg - 3x8
---
Rev Fly Machine
Setting 3 - 1x8
Setting 4 - 1x8
Setting 5 - 1x8
---
Tricep Ext Overhead
10kg per arm - 1x10
12kg per arm - 1x8
12.5kg per arm - 1x6

DB Alternating Curls
10kg per arm - 1x10
12kg per arm - 1x10
12.5kg per arm - 1x10
---

Tailbone fine now thankfully. Didn't go for heavy bench 90kg 6x3 as right shoulder a bit sore... and I'm injury averse, so stopped after light stuff.

Did a lot of calfs, tris, bis & lats.

BossArky

Tuesday July 2nd:

Writing this 2 weeks later so cannot remember all the details, but highlights included:

---
Bench
90kg - 6x3

Chin Ups
bodyweight - 3x5
---

BossArky

Thursday July 11th: hotel in Muscat, Oman

various machines and free weights including:
---
Bench
60kg - 3x5

Pull Ups
bodweight - 3x5
---

... plus some of the following: Calves, Bi's, Tri's, Shouders, Rows, Quads

BossArky

Monday July 15th:

YTWL
3 sets of 3 reps

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
70kg - 3x6

DB Alternating Curls
10kg per arm - 1x10
12kg per arm - 1x10
15kg per arm - 1x10
---
Squats
20kg - 1x5
60kg - 3x5

Chin Ups
bodyweight - 3x5
---
Sumo Deadlift
60kg - 3x5

One Arm DB Row
35kg - 3x6
---
Ham Curl
40kg - 3x5
50kg - 3x5
60kg - 3x8
---
Tricep Ext Overhead
10kg per arm - 1x10
12kg per arm - 1x8
15kg per arm - 1x(4+2)
---
Shoulder Press
22.5kg - 3x6
---
Walk to Run
2km in ~16 mins ... building up from walk to jog/run slowly.
---

First time Squatting and Deadlifting in 2 months. Time to build back up.

Bodyweight around 84kg. Need to loose a bit of holiday fat.

BossArky

Thursday July 18th:

Squats
20kg - 1x5
60kg - 1x5
65kg - 3x5

Chin Ups
bodyweight +5kg - 3x5
---
Sumo Deadlift
60kg - 1x5
65kg - 3x5

DB Alternating Curls
15kg per arm - 3x10
---
Leg Ext (both legs together)
30kg - 1x10
35kg - 1x10
40kg - 1x10

One Arm DB Row
37.5kg - 3x6 ... pb
---
Calves
frame + 80kg - 3x12 ... trying to pause at top / bottom for max contraction / stretch
---
YTWL
5kg - 3 sets of 3 reps

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
70kg - 1x5
75kg - 3x6

Seated Unilateral Horizontal Row (new machine)
20kg per arm - 3x10
---
Tricep Ext Overhead
10kg per arm - 1x10
12.5kg per arm - 1x10 (or 10 reps over two sets of 5 as knackerd straight after bench)
10kg per arm - 1x10 (done as sets of 5, 3, 2 I think)
---

Good. Just didn't have time to do cardio or shoulder press.

BossArky

Monday July 22nd:

DB Seated Clean
3kg - 2x5
5kg - 2x5
6kg - 2x5

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
60kg - 1x5
80kg - 3x6
---
Squats
20kg - 1x5
60kg - 1x5
70kg - 3x5

Chin Ups
bodyweight +10kg - 3x5
---
Sumo Deadlift
60kg - 1x5
70kg - 3x5

One Arm DB Row
40kg - 3x6 ... pb
---
Ham Curl
45kg - 3x5
55kg - 3x5
65kg - 3x8 ... i.e. max stack with a 5kg db on top

Shoulder Press (standing, DB)
25kg per arm - 3x5 ... pb
---
DB Alternating Curls
10kg per arm - 1x10
12.5kg per arm - 1x10
15kg per arm - 1x10

Tricep Ext Overhead
10kg per arm - 1x10
12kg per arm - 1x10 ... broken into smaller sets
10kg per arm - 1x10 ... broken into smaller sets
---

Want to be able to do the DB one arm tricep extensions with the same weight/reps as alternating DB curls. Currently curls are stronger.

Squats and Deads good.

Bench good.

Chins good.

One Arm DB rows heavy. Did the first set non stop without touching ground between reps. Had to stop and touch on ground for 2nd and 3rd sets. Grip was failing a bit with the 40kg dbs but got through the sets.

BossArky

Thursday July 25th:

DB Seated Clean
- cannot remember weights/reps... probably increasing every second set, for 8 sets of 6 reps

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
70kg - 1x5
82.5kg - 3x6 ... failed on last rep. On my own. Luckily had collars off so managed to lob the weights off by swerving the bar down to one side like a plane coming in for a crash landing
---
Squats
20kg - 1x5
60kg - 1x5
75kg - 3x5 ... tweaked back on last set. Sore for next few days

Chin Ups
bodyweight +12.5kg - 3x5
---
Sumo Deadlift
60kg - 1x5
77kg - 3x5

One Arm DB Row
30kg I think - 3x6
---
Ham Curl
50kg - 3x5
60kg - 3x5
70kg - 3x8 ... i.e. max stack with a 10kg db on top

Shoulder Press (standing, DB)
20kg per arm - 3x8
---
DB Alternating Curls
10kg per arm - 1x10
12.5kg per arm - 1x10
15kg per arm - 1x10

Tricep Ext Overhead
10kg per arm - 1x10
12kg per arm - 1x10 ... broken into smaller sets
10kg per arm - 1x10 ... broken into smaller sets
---

Think that was it. Writing this a week later. Bench, Squat, Deads and Chins were ok.

Good to know that failing bench alone is "do-able". By this I mean.... "survivable"... maybe.

BossArky

Monday July 29th:

DB Seated Clean (face down, incline bench)
3kg - 2x6
5kg - 2x6
7.kg - 2x6
10kg - 2x6 ... hard. Tiring.

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
75kg - 1x5
85kg - 6x3 ... ok
---
Sumo Deadlift
60kg - 1x5
80kg - 3x5

Shoulder Press (standing, DB)
20kg per arm - 3x8
---
Squats (to 2 x rebok steps with cushion, i.e. slightly high box squat)
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 3x5 ... managed ok without re-hurting back from 3 days ago

Chin Ups
bodyweight +15kg - 3x5 ... easy enough
---
DB Alternating Curls
10kg per arm - 1x10
12.5kg per arm - 1x10
15kg per arm - 1x10 ... I may have forgotten to do this set... hmmm,

Tricep Ext Overhead
10kg per arm - 1x10
12kg per arm - 1x10 ... broken into smaller sets
10kg per arm - 1x10 ... broken into smaller sets
---
Ham Curl (both legs together)
30kg - 1x8
40kg - 1x8
50kg - 1x8

Leg Ext (both legs together)
40kg - 1x10
45kg - 1x10
50kg - 1x10
---

Think that was it.

Happy to be able to continue deadlift and squat progress, given that I slightly tweaked back a few days back.

Chins are feeling really strong. Hopefully good for a pb this cycle of bodyweight + 22.5kg - 3x5

BossArky

Thursday August 1st:

DB Seated Clean (face down, incline bench)
3kg - 2x6
5kg - 2x6
7.kg - 2x6
10kg - 2x6 ... hard. Tiring.

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
75kg - 1x5
87.5kg - 6x3 ... ok
---
Sumo Deadlift
60kg - 1x5
85kg - 3x5

Shoulder Press (standing, DB)
20kg per arm - 3x8
---
Squats
20kg - 1x5
60kg - 1x5
85kg - 3x5

Inverted Row
bodyweight - 3x10
---
BB Curl
40kg - 3x6

Tricep Pushdown (standing, cable)
Setting 12 - 1x10
Setting 14 - 1x10
Setting 16 - 1x10
---
Ham Curl (both legs together)
40kg - 1x8
50kg - 1x8
60kg - 1x8

Leg Ext (both legs together)
45kg - 1x10
50kg - 1x10
55kg - 1x10
---

Good.

Bodyweight around 82.5kg now, which is a good gradual but solid increase with decent training in the past while. Hoping to get it up further in coming weeks/months.

BossArky

Monday August 5th:

Rev Fly (face down on bench)
3kg - 3x6

DB Seated Clean (sitting up on bench, no back support)
5kg - 3x6
6kg - 3x6

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x5
90kg - 6x3 ... equals pb. Good. Easier that last cycle
---
Sumo Deadlift
60kg - 1x5
90kg - 3x5

Shoulder Press (standing, DB)
17.5kg per arm - 3x8
---
Squats
20kg - 1x5
60kg - 1x5
90kg - 3x5

Chin Ups (parallel grip)
bodyweight +17.5kg - 3x5
---
Ham Curl (both legs together)
40kg - 1x5
50kg - 1x5
60kg - 1x5

Leg Ext (both legs together)
50kg - 1x10
55kg - 1x10
60kg - 1x10
---
Alternating DB Curl
15kg per arm - 3x10

Tricep Ext (standing, overhead)
10kg per arm - 1x10
10kg per arm - 4x5
---

Good. Bench feels strong due to the meat I've grown on my arms the past month.

BossArky

Thursday August 8th:

DB Seated Clean (face down, incline bench)
3kg - 3x6
5kg - 3x6
6kg - 3x6

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x5
92.5kg - 6x3 ... pb. Good. Not impossible
---
Sumo Deadlift (beltless)
60kg - 1x5
95kg - 3x5

Shoulder Press (standing, DB)
10kg per arm - 3x10 ... just light
---
Squats
20kg - 1x5
60kg - 1x5
95kg - 3x5

Chin Ups (parallel grip)
bodyweight +20kg - 3x5 ... equals pb
---
Alternating DB Curl
17.5kg per arm - 3x10

Tricep Ext (standing, overhead)
12kg per arm - 3x5
---

Pretty happy with that. Bench pb, Chin Ups equal pb and Squat & Dead coming along nicely. Bodyweight on the gradual up too.

Spotter touched the bar a bit on very last rep of 6th bench set, as bar was slowing. Confident I had it anyway, so I'm counting it.

BossArky

Monday August 13th:

DB Seated Clean (face down, incline bench)
3kg - 2x6
5kg - 2x6

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x5
95kg - 4x3 ... pb. that is 4 sets of 3 reps. Spotter touched the bar on a lot of reps in sets 2, 3 & 4... however spotter only actually helped on the very last rep of fourth set. Happy enough.
---
Sumo Deadlift (beltless)
60kg - 1x5
85kg - 1x5
100kg - 3x5

Shoulder Press (standing, DB)
20kg per arm - 3x6
---
Squats
20kg - 1x5
60kg - 1x5
85kg - 1x5
*belt*
100kg - 3x5

Inverted Row
bodyweight - 3x6
---
BB Curl
40kg - 1x8, 1x6, 1x4

Tricep Pushdown (standing, cable)
Setting 13 - 1x10
Setting 15 - 1x8 (or 10?)
Setting 17 - 1x6
---

Nice bench pb there again. Never did a triple at that weight before... so happy to get 3 solid sets and the fourth one almost.

BossArky

Thursday August 15th:

DB Seated Clean (face down, incline bench)
3kg - 3x6
6kg - 3x6

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x5 ... kinda feeling lethargic here
90kg - 1x1
97.5kg - 1x2 ... needed a fair bit of spotter help on second rep so won't claim that as a 2 rep pb
---
Sumo Deadlift (beltless)
60kg - 1x5
90kg - 1x5
105kg - 3x5

Shoulder Press (standing, DB)
22.5kg per arm - 3x6
---
Squats
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x5
105kg - 3x5

Chin Ups (parallel grip)
bodyweight +22.5kg - 3x3 ... pb
---
Machine Row (unilateral, low overhand grip)
10kg per arm - 1x6
15kg per arm - 1x8
20kg per arm - 1x10

Machine Pulldown (unilateral, overhand grip)
15kg per arm - 1x10
20kg per arm - 1x10
25kg per arm - 1x10
---
Rolling DB Extension (lying on ground)
5kg per arm - 1x6-10?
10kg per arm - 1x6-10?
12kg per arm - 1x6-10?
---

Bench: Tried. Should have deloaded, but good to know where I'm at. Should easily get a double on 97.5 and probably 100 when rested. Thought I would have managed perhaps 3 clean reps on 97.5kg considering I did 95kg 4x3 on Monday.

Probably won't bother testing 1RM. Will just deload and recycle. Will try some different assistance next time around. Really enjoyed the slightly closer grip benching this time, followed by Shoulder Press and heaps of tricep work. It gave me gainz! However, will mix up assistance so things don't get stale, and come back to this approach again some time in the near future. Probably more flat DBs. Will see.

Sumo deads and Squats building up nicely.

Chin Ups pb for 3x3 at bodyweight +22.5kg was alright. Feels like I'll probably get 3x3 at +25kg next time.

Messed about with some other pulling exercises and rolling DBs for tri's. Body needs a change. Nice to feel that sensation in your muscles when you are using a new exercise and body is unsure what just happened. Wide grip unilateral behind neck pulldown machine (or something) gave that feeling.

Overall --> Good.

BossArky

Saturday August 17th:

Cycle 16km with BabyArky in the bike trailer

BossArky

Monday August 20th:

DB Seated Clean (face down, incline bench)
5kg - 2x6
7.5kg - 2x6

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x5 ... just a moderate set as a deload
---
Sumo Deadlift (beltless)
60kg - 1x5
90kg - 1x5
110kg - 3x5

Shoulder Press (standing, DB)
22.5kg per arm - 3x6
---
Squats
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x5
110kg - 3x5 ... easy but tweaked lower left back on 2nd or 3rd set

Chin Ups (parallel grip)
bodyweight +22.5kg - 3x3 ... pb
---
Machine Pulldown (unilateral, overhand grip)
20kg per arm - 1x10
25kg per arm - 1x10
30kg per arm - 1x10
---
Leg Curl
20kg - 1x10
40kg - 3x10
---
Leg Ext
20kg - a few... then stopped as lower back dosen't like extending leg straight on left when sore after squats. Sciatia?
---
Rolling DB Extension (lying on ground)
15kg per arm - 3x8 ... nice exercise to kill triceps
---
Barbell Curls
30kg - 2x10
20kg - 1x10
---

Everything was fine. Just annoyed that a tiny niggle in lower left back kept me awake for half the night until I took a pain killer. Tired as I write this now the next morning.

BossArky

Saturday August 24th:

Cycle 10km with BabyArky in the bike trailer

BabyArky now weighs in around 13.5kg and I'm starting to feel the weight a bit more in the bike trailer.

BossArky

Saturday August 25th:

Cycle 3.2km ... no bike trailer. Freedom!

BossArky

Monday August 26th:

Front Raise
3kg per arm - 3x10

Lateral Raise
3kg per arm - 3x10
---
Reverse Fly
3kg per arm - 3x10

Bench (little finger on ring)
20kg - 1x5
60kg - 1x5
75kg - 3x6
---
DB Bench
30kg per arm - 3x6

Crunch
3x20
---
Chin Ups (parallel grip)
bodyweight +25kg - 3x3 ... pb ... of which full ROM clean reps: 1, 3, 2

Pull Over
no weight - 1x10
+5kg plate - 1x10
+10kg plate - 1x10
+15kg plate - 1x10
---
Machine Pulldown (unilateral, overhand grip)
40kg per arm - 3x10
---
Arnold Press (standing, DB)
10kg per arm - 1x10
12kg per arm - 1x10
12.5kg per arm - 1x10
---
Sumo Deadlift (beltless)
60kg - 1x6
70kg - 3x6
---
Squats
20kg - 1x5
60kg - 1x6
*belt*
80kg - 1x6

Calf Raise (standing, frame)
frame + 80kg - 3x12
---
Leg Curl
40kg - 3x10
---
Rolling DB Extension (lying on ground)
15kg per arm - 3x8 ... triceps = ouch
---
Upright Row
20kg - 3x10 ... these don't feel right on the shoulders
---

Inspired by Arnie's Encloypedia of Modern BodyBuilding I was mixing things up with new exercises. Got some serious DOMS as I write this the next day.