Return of the King

BossArky

Sunday October 25th:

Deadlift (convo)
60kg - 2x6
90kg - 3x6

Bent Over Reverse Fly
0.5kg (lol) plate per arm - 3x15kg
---
Stiff Leg Deadlift
50kg - 3x10

Barbell Row
50kg - 3x10
---
Goblet Squat
2.5kg plate - 3x10

Lateral Raise
0.5kg (lol, again) plate per arm - 3x15kg
---

That was good. First session in self built home gym. Spent the first 30 mins or so unracking my Eleiko bar. Comes with a handwritten card with QA details and even the initials of who in the factory checked it. Funny to think that these are made to such a high level of quality but they still have the time to check them by hand.

The bar itself feels perfect. I'm used to lifting with Eleiko at various gyms, but having one at home is now awesome too. Still awaiting my ER rack which is due to arrive around mid week.

BossArky

Monday October 26th:

Cross Trainer 18 mins total: 15 mins (level 6) + 3 mins (cool down)

Various 3x10 / 3x15 bodybuilding exercises
- lat pulldown
- lat row machin
- curls
- calf raise
- lying tri extension
- abs

Swimming ~12 lengths
---

More messing about with some cardio and bodybuilding.

BossArky

Thursday October 29th:

RDL
20kg - 1x10
40kg - 1x10
60kg - 3x10
---
Squat
20kg - 1x10
40kg - 1x10
60kg - 5x10
---

First Squat session with my new Eleiko bar and ER rack. Was good. Starting off light and with high reps to get the lay of the land with the new equipment and training in my new home gym setup. Want to be fully confident with the setup before going heavy.

BossArky

Friday October 30th: Bench

Barbell Row (all paused)
20kg - 1x10
50kg - 3x10

Bench (all paused)
20kg - 1x10
40kg - 1x10
60kg - 5x10
---

High reps & low weight. Getting used to new ER bench and training at home.

BossArky

Sunday November 1st:

Deadlift (Conventional)
70kg - 1x10
100kg - 3x8
---
RDL
60kg - 3x10
---
Squat
20kg - 1x10
40kg - 1x10
65kg - 5x10
---

Added 10kg and 2 reps to last Deadlift workout.

Added 5kg to last Squat 5x10.

RDLs staying at the same weight just to get some stretchy volume in for hammies/glutes

BossArky

Monday November 2nd: Bench

Barbell Row
20kg - 1x10
50kg - 3x10
---
Bench (all paused)
20kg - 1x10
40kg - 1x10
62kg - 5x10

Rev Fly
4kg per arm - 5x10
---
Military Press
20kg - 1x10
25kg - 3x10

Barbell Curl
25kg - 3x10 ... slightly wider grip than usual
---
Tricep Ext
4kg per arm - 3x10
---

Increased bench worksets by 2kg. More high reps at light weights on everything.

BossArky

Wednesday November 4th:

RDL
60kg - 3x10
---
Squat
20kg - 1x10
50kg - 1x10
70kg - 5x10
---

The RDLs are a nice warm up & stretch ahead of Squats.

Added 5kg to Squat worksets.

Got up at 6am. Was back upstairs at kitchen table eating breakfast by 7:30am with training concluded successfully. More high reps/light weight. Surprised how bright it was when I got up at 6am. Motivates me to get back to my early morning training routine which was derailed for the past month or so with home move.

BossArky

Thursday November 5th: Bench

Barbell Row
20kg - 1x10
50kg - 3x10
---
Bench (all paused)
20kg - 1x10
40kg - 1x10
65kg - 5x10
---
Rev Fly
4kg per arm - 5x10

Military Press
20kg - 1x10
26kg - 3x10
---
Barbell Curl
20kg - 3x10

Tricep Ext
4kg per arm - 3x10
---
Bike (stationery)
20 mins - level 7 (17 mins + 3 cool down)
---

Getting a body composition scan done on Friday night to see how fat I am. I'm guesstimating 20%. Got some colleagues in work placing bets, lol.

BossArky

BossArky wrote: »

Getting a body composition scan done on Friday night to see how fat I am. I'm guesstimating 20%. Got some colleagues in work placing bets, lol.

That turned out to be an anti-climax. The scan was an external x-ray which charged external measurements, but no insight into internal body composition. Thus unfortunately no bodyfat stats.

Here are some of the key measurements (cm) at bodyweight 83kg exactly and height 171 cm.

Neck 41.1
Chest 108.1
Waist 89.4
Hips 103
Biceps (R) 36.4
Biceps (L) 37.6
Forearms (R) 29.1
Forearms (L) 30.5
Thighs (R) 62.9
Thighs (L) 63.6
Calves (R) 43.4
Calves (L) 44.1

Waist to Hip Ratio: 0.87

I'm right handed, so was surprised to see that my left calf, bicep, forearm and thigh are all bigger than my right.

Also surprised that my calves are bigger than my biceps.

All interesting, if slightly useless, info without the actual bodyfat %.

Long story short - I need to loose some fat off my waist and muffin top around rear of hips. Not really noticeable clothed but I know it's there.

BossArky

Saturday November 7th:

Deadlift (Conventional)
70kg - 1x8
110kg - 3x8
---
Squat
20kg - 1x10
50kg - 1x10
75kg - 5x10

RDL
64kg - 5x10
---

A heap of reps to get some volume in.

BossArky

Sunday November 8th: Bench

Bench (all paused)
20kg - 1x10
40kg - 1x10
67kg - 5x10

Barbell Row
20kg - 1x10
54kg - 5x10
---
Military Press
20kg - 1x10
27kg - 5x10

Rev Fly
4kg per arm - 5x10
---
Barbell Curl
25kg - 3x10

Tricep Ext
4kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 4, intervals 6kmph to 10 kmph.
---

Bench and assistance easy. More high reps for volume as I build up.

First day of cardio (couch to 5 km program) which means walk 5 mins, then alternate run 60 secs / walk 90 secs up until 25 mins, then cool down for a further 5 min walk. Easier than expected given it's first time I've been on a treadmill for a long time.

BossArky

Squat
20kg - 1x10
50kg - 1x10
80kg - 5x10

RDL
20kg - 1x10
50kg - 1x10
70kg - 5x10
---
Bike
20 mins
---

Training session 5 (of 10) complete from lower body perspective. Added 5kg to Squats and 6kg to RDLs.

Burned some fat off with some low intensity cardio on the bike afterwards. Sat there slurping down 600ml of chocolate milk whilst pedalling away. Totally contradictory and will be dropping the chocolate milk for the foreseeable future.

I'm taking the view that I may as well keep the calories up whilst my body adjusts to doing some cardio after weights, then I'll gradually reduce calories (i.e. choc milk and assorted other crap) to lean out a bit once body has recovered from doing cardio.

Have been swimming a couple of times a week for the past few weeks also. Typically forget to add them here in my log.

Not sure if I mentioned in the past page of two that I'm currently training as follows:

Day 1: Squat & lower assistance
Day 2: Bench & upper assistance
Day 3: Rest

I repeat the above 3 days 10 times to stretch it out over 30 days, adding 2.5kg to bench 5x10 each day and adding 5kg to Squat 5x10 each day. This should take my 5x10s from initially Squat 60kg to 105kg, and Bench from inital Bench 60kg 5x10 to 82.5kg 5x10 (paused). All light enough in terms of total intensity, but volume high per set. Mixing things up for a while.

BossArky

Wednesday November 11th: Bench

Bench (all paused)
20kg - 1x10
50kg - 1x10
70kg - 5x10

Barbell Row
20kg - 1x10
40kg - 1x10
60kg - 5x10
---
Military Press
28kg - 5x10

Rev Fly
4kg per arm - 5x10
---
Barbell Curl
25kg - 3x10

Tricep Ext
4kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.1 kmph.
---

Felt pretty glycogen depleted towards the end there. Haven't had that feeling for a long time.

BossArky

Friday November 13th: Squat (6:30-8:30am)

Deadlift (Conventional)
70kg - 1x8
115kg - 3x8
---
Squat (high bar)
20kg - 1x10
50kg - 1x10
85kg - 5x10

RDL
50kg - 5x10
---

Increased Deadlifts by 5kg. A bit too close to last high rep Deadlifts which were just 6 days ago. Need more time between sessions ahead of next Deadlifts.

Increased Squats by 5kg. Concentrated on high bar from the get go which feels different & more so in the quads which is a good thing since my posterior was a bit taxed after the high rep Deads.

Dropped weight off the RDLs down to 50kg as they are just a nice easy assistance between sets of Squats to get some hamstring stretch, blood flow and growth.

BossArky

Monday November 16th: Squat @6:30am

Squat (high bar, no belt)
40kg - 1x10
70kg - 1x10
90kg - 5x10 ... superset with RDLs below

RDL
20kg - 1x10
50kg - 5x10
---

It took 57 mins to get through the 5x10 supersets on Squats & RDLs. Lay down on Bench in between surfing the net between last couple of sets. That robbed a bit of momentum as hard to get back up again!

BossArky

Tuesday November 17th: Bench @6am

Bench (all paused)
20kg - 1x10
50kg - 1x10
75kg - 5x10

Barbell Row
20kg - 1x10
50kg - 5x10
---
Military Press
30kg - 5x10

Rev Fly
6kg per arm - 5x10
---
Barbell Curl
30kg - 3x10

Tricep Ext
6kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.3 kmph. From 5 mins to 26 mins = run 1:30 / walk 2:00
---

Verging on failure on very last rep of Bench 75kg 5x10. Weights are low but the high reps are taxing.

Enjoying the high rep Military Press afterwards.

Running afterwards worked up a nice sweat. Good to feel the heart pumping and feel like I'm working on my cardio health.

BossArky

Thursday November 19th: Squat @6am

Squat (high bar, no belt)
40kg - 1x10
70kg - 1x10
95kg - 3x10 ... superset with RDLs below

RDL
20kg - 1x10
50kg - 5x10
---
Split Squat
bodyweight - 1x3 per leg
bodyweight +20kg bar - 2x5 per leg
---

Cut the Squat worksets from 5 to 3 because I wanted to do some other stuff (& avoid getting stapled). Legs shaking like Elvis on last few reps of last set.

Trying to build up quads going forwards after much reading of strengththeory.com

Will be adding Split Squats and Front Squats going forwards on various days.

BossArky

Friday November 12th: Bench at 8pm

Bench (all paused)
20kg - 1x5
60kg - 1x5
77kg - 3x10 ... fine

Barbell Row
20kg - 1x10
50kg - 5x10
---
Military Press
31kg - 3x10 ... easy

Rev Fly
6kg per arm - 5x10
---
Barbell Curl
30kg - 3x10

Tricep Ext
6kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.4 kmph. From 5 mins to 26 mins = run 1:30 / walk 2:00
---

Good.

BossArky

Saturday November 21st:

Dexa Scan:
- Bodyweight 82.2kg
- Skeleton: 3kg
- Bodyfat: 20.6kg of pure fat for 25.1%
- Lean Mass: 58.6kg (muscle & organs)

Sweet Jesus. Way too fat. Anything over 25% bodyfat is technically obese by Dexa standards.

Booked next one in for 8 weeks time. Need to change diet and burn off a lot of fat.

BossArky

Monday November 23rd: Squat @8pm

Squat (high bar, no belt)
20kg - 1x10 .. actually Front Squat warm up
60kg - 1x5
77kg - 5x10+ ... 15 reps on the last "+" set

Front Squat
60kg - 3x5 ... quads and abs on fire after 15 reps on the last main Squat workset so these were way harder than expected. Had planned 10 reps per set but cut it to 5

RDL
60kg - 3x10
---
Split Squat (foot on bench, holding plates)
+5kg per arm - 3x5 per leg
---

Started the Juggernaut Method 2.0. Basing Squat off 145kg, Deadlift off 165kg. Going back to my tried and trusted half pace Smolov Jr for Bench.

BossArky

Tuesday November 24th: Bench at 8pm

Bench (all paused)
20kg - 1x5
60kg - 1x5
77kg - 6x6 ... fine, but felt heavier than it should have
**add slingshot**
90kg - 1x3
100kg - 1x3
105kg - 1x3 ... felt heavier than it should

Barbell Row
20kg - 1x10
60kg - 6x6
---
Military Press
32kg - 3x10 ... fine

Rev Fly
6kg per arm - 5x10
---
Barbell Curl
30kg - 3x10

Tricep Ext
6kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.5 kmph. From 5 mins to 26 mins = run 1:30 / walk 2:00
---

Felt pretty weak.

Turns out I had food poisoning or something similar as I start vomiting around 10pm in the evening, just after getting out of gym. Up all night retching, etc.

BossArky

Friday November 27th:

Deadlift
70kg - 1x7
90kg - 2x10, 1x5... ouch mid set and dropped it

Split Squat (foot on bench, holding plates)
+5kg per arm - 3x5 per leg
+10kg per arm - 4 or 5x5 per leg
---
Abz
- Slight sit ups with DBs overhead ... cannot remember what these are called x10, x15, x20
- Dead Bugz - x10, x12, x14
---

Tweaked lower back on 3rd of planned 5 sets of 10. Dropped it and called it quits except for some Split Squats and Abs. There goes the Juggernaut Method 2.0. High reps and conventional deads not a good idea for me. Enjoyed finishing off the rest of the training session nonetheless. Split Squats feel functional, lol.

BossArky

Sunday November 29th: Bench

Bench (all paused, feet up)
20kg - 1x5
50kg - 1x5
70kg - 1x3
82kg - 1x3 then FAILED with feet up
50kg - x5, x5, x10
---
Lat Raise (DB)
6kg per arm - 3x10

DB Curl
6kg per arm - 3x10
---
Lat Pulldown
3x10

Low Pulley Row
3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.6 kmph. From 5 mins to 22 mins = 2x[run 1:30 / walk 1:30 then run 3:00 / walk 3:00]
---

In a lot of pain due to injured lower back. Went in and tried to feet up benching but ended up getting stapled. Luckily had safetys set. Incredible how weak my bench is when I don't execute it powerlifting style. Forced myself into a run which is miraculous given that I can barely walk at the moment. The treadmill makes it easier.

BossArky

Wednesday December 2nd:

Squat
20kg - 1x5
**add belt & wrist wraps**
60kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 1x5
---
Military Press
33kg - 3x10

Split Squat
5kg plate per arm - 1x5
10kg plate per arm - 3x5
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.7 kmph. From 5 mins to 22 mins = 2x[run 1:30 / walk 1:30 then run 3:00 / walk 3:00]
--- 

Pretty happy to be able to Squat pain free. Lowerback pain down to about 10% of the peak it reached in past 5 days and wasn't aggravated by the above.

Day 8 of the "couch to 5km" program and that is going well too.

Good.

BossArky

Friday December 4th: Bench

Bench (all paused)
20kg - 1x5
60kg - 3x5 ... heels on ground = sore slower back
60kg - 3x5 ... wide grip (index on rings), feet up on bench
40kg - 3x5 ... reverse grip, feet up on bench

Barbell Row
50kg - 3x10
---
Barbell Curls
20kg - 3x10

DB Curls
6kg per arm - 3x10
---

Barbell Rows and Bench with feet down didn't feel too good on back so improvised with some other Bench versions.

BossArky

Sunday December 6th: Squat @8pm

Squat (high bar)
20kg - 1x5
**add belt & wrist wraps**
70kg - 1x5
90kg - 1x5
110kg - 2x6 ... top sets
70kg - 1x12 ... drop set
---
Military Press
34kg - 3x10

Split Squat
15kg plate per arm - 3x5
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.8 kmph. From 5 mins to 23 mins = 2x[run 1:30 / walk 1:30 then run 3:00 / walk 3:00]
---

Squats felt pretty good. Worked up to two tops sets of 110kg for 6 reps each, then backed off with more high bar at 70kg for 12 reps. Feels nice coming back down with a drop set where everything is firing but weight is light. Then moved onto some split squats to get some other random leg muscle stimulation.

Overhead press was handy enough too.

Running felt pretty easy afterwards. Building up the distance and speed. There ends week 3 of the couch to 5km program.

BossArky

Tuesday December 9th: Bench

Floor Press (all paused)
20kg - 1x5
60kg - 3x5

Pull Up
3x5 ... palms away
3x5 ... palms to face
---
DB Bench
20kg per arm - x20, x15, x10

One Arm DB Row
20kg per arm - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 10.9 kmph. From 5 mins to 26.5 mins = 2x[run 3:00 / walk 1:30 then run 5:00 / walk 2:30]
---

Jacked the Combo Rack up to the highest setting and experimented with Pull Ups/Chins.

Did some floor pressing off the safetys.

On to week 4 of Couch to 5km program.

Good.

BossArky

Friday December 11th: Squat @8pm

Squat (high bar)
20kg - 1x5
**add belt & wrist wraps**
70kg - 1x5
100kg - 1x5
120kg - 2x5 ... top set
70kg - 1x12 ... drop set
---
Military Press
35kg - 3x10

Split Squat
10kg plate per arm - 3x5
---


Happy with the Squats.

BossArky

Saturday December 12th: Bench

Bench (all paused, heels on bench)
20kg - 1x5
50kg - 1x5
60kg - 1x5
70kg - 3x5 ... normal grip
60kg - 3x10 ... close grip
50kg - 3x8 ... wide grip, index on rings

Bench Row (i.e. bar under the bench)
20kg - 1x10
25kg - 1x10
29kg - 1x10
31kg - 1x10
32kg - 1x10
10kg DB per arm - 3x10
---
Barbell Curls
20kg - 3x10
---
Run (Treadmill)
30 mins - incline 2, intervals 6kmph to 11 kmph. From 5 mins to 23 mins = 2x[run 3:00 / walk 1:30 then run 5:00 / walk 2:30]
---

Messing around with various bench grips. Still keeping feet up to reduce strain on lower back until fully recovered.

Happy with the run too.

BossArky

Sunday December 13th

Bike: Cycled the ~30km Capital City Trail with an extra 40kg towed along behind my bike. Good cardio work.