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Return of the King

1838486888991

Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday March 12th: Deadlift Day 8 of ? & Bench Day 8 of 12


    Deadlift

    70kg - 1x5

    120kg - 1x3

    140kg - 1x1 ... double overhand, top set, with belt

    100kg - 2x5 ... double overhand

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    90kg - 1x1

    100kg - 6x3 ... good


    Unilateral Row (moderate heavy black band)

    7x10 per side

    ---

    DB Curl

    14kg per arm - 1x10

    ---



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Tuesday March 14th: Squat Day 9 of ? & Overhead Press Day 11 of 12


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    Squat (pinky on rings)

    60kg - 1x5

    100kg - 1x3

    125kg - 1x1 ... add belt

    97kg - 2x10 ... back off sets


    Overhead Press

    50kg - 6x4 ... easy superset with Squats (2 OHP sets per 1 Squat set).


    Band Row (light grey, high elbows)

    3x20

    ---



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday March 15th: Deadlift Day 9 of ? & Bench Day 9 of 12


    Deadlift

    70kg - 1x5

    120kg - 1x3

    150kg (???) - 1x1 ... double overhand, top set, with belt

    100kg - 2x5 ... double overhand

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    87kg - 6x6 ... cannot remember if I actually did this or something else.


    Band Row (medium red bands)

    7x10 per side

    ---

    DB Curl

    14kg per arm - 1x10

    ---


    Cannot remember if Bench numbers and weight above are correct or not. Was busy outside gym and didn't log propertly for a few days. May have accidentally did this exact session twice (87kg - 6x6). Doh.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday March 18th: Squat Day 10 of ? & Overhead Press Day 12 of 12


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10


    Lying Leg Raise/Twist

    3x5 per side

    ---

    Squat (pinky on rings)

    60kg - 1x5

    100kg - 1x3

    130kg - 1x1 ... add belt

    98kg - 2x10 ... back off sets


    Overhead Press

    55kg - 6x3 ... easy superset with Squats (2 OHP sets per 1 Squat set).


    Band Row (light grey, high elbows)

    3x20

    ---


    There ends the 5th OHP cycle back to back: 5 cycles of 6 weeks each = 30 straight weeks of OHP twice per week. Put some good muscle on shoulders and arms from it.


    Squat felt quite strong. Easy single on 130kg and then back offs on 98kg 2x10.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday March 19th: Deadlift Day 9 (again) of ? & Bench Day 9 (again!) of 12


    Deadlift

    70kg - 1x5

    120kg - 1x3

    150kg (???) - 1x1 ... double overhand, top set, with belt

    100kg - 2x5 ... double overhand

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    87kg - 6x6 ... cannot remember if I actually did this or something else.


    Band Row (medium red bands)

    7x10 per side

    ---

    DB Curl

    14kg per arm - 1x10

    ---


    Cannot remember if Bench numbers and weight above are correct or not. Was busy outside gym and didn't log propertly for a few days. May have accidentally did this exact session twice (87kg - 6x6). Doh.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Tuesday March 21st: Squat Day 11 of 12, Deadlift Day 11 of 12 & Bench Day 11 of 12


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10


    Ab Wheel


    Squat (pinky on rings)

    60kg - 1x5

    100kg - 1x3

    120kg - 1x1

    135kg - 1x1 ... add belt, top set

    ---

    Deadlift

    70kg - 1x5

    120kg - 1x3 ... double overhand

    150kg - 1x1 ... mixed grip

    170kg - 1x1 ... top set, with belt

    ---

    Band Row (medium red, high elbows)

    1x20

    6x10


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    97kg - 6x4 ... fine.

    ---

    DB Curl

    14kg per arm - 1x10

    ---


    Had to do the big 3 in one day which was fun. Totalled 401kg (top singles of 135kg and 170kg on Squat/Dead respectively... plus 24 reps on Bench 97kg i.e. 6x4). Good pump.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday March 25th: Squat Day 12 of 12 & Deadlift Day 12 of 12


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Squat (pinky on rings)

    60kg - 1x5

    100kg - 1x3 ... add belt

    125kg - 1x1

    140kg - 1x1 ... top set


    Deadlift

    70kg - 1x5

    120kg - 1x3 ... double overhand

    160kg - 1x1 ... mixed grip

    180kg - 1x1 ... top set

    ---


    Top singles: Squat 140kg & Deadlift 180kg.


    Really should have done another warm up or two on Deads. Have a sore left hip from the Squat volume in recent times - and jumping from Deadlift 120kg to 160kg was a bit too abrupt. The top 180kg single felt terrible. All lower back as couldn't get into most powerful pulling position with sore hip.


    Squat felt a bit awkward too. Trying to move in a weird way to avoid sore left hip. Weight itself (140kg) most have been fine as managed the rep ok.


    Need to rest up now and recover ahead of comp next week.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday March 26th: Bench Day 12 of 12


    Unilateral Pull Down (medium red, high elbows)

    3x10


    Unilateral Band Row (medium red, high elbows)

    6x10


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    92kg - 1x1

    102kg - 6x3 ... fine.

    ---

    DB Curl

    14kg per arm - 1x10

    ---


    Benched 102kg 6x3 to end this cycle.


    Time to rest up and recover.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday April 1st: Powerlifting Meet


    Weighed in at 83.55kg (i.e. 550g over) so spent an hour walking around. Managed to get down to 83.25kg (still 250g over). Given that I missed weight I couldn't be bothered competing in the heavier weight class. Left hip / glute still sore and there was no way I was going to be putting up numbers reflective of recent training. Decided to go home before comp started and rest up to lift another day. Disappointing but combination of missing weight and injury = no point competing.


    Next time I need to take the days before comp a bit more seriously. I breezed into this one. Half hardheartedly did the water loading.. but then kept drinking liquid the night beforehand and had some foods which retained water. Took it all too easy.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday April 12th: Deload


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Barbell Row (Fatgripz)

    40kg - 3x10


    Incline Bench

    40kg - 1x10

    45kg - 1x10

    50kg - 1x10

    ---

    Neck Flex

    headpiece, 2 black bands + 5kg (2.5kg per side) extension, curl & rotation all for ~1x20

    ---


    Took the last 1.5 weeks off fully to leg left hip heel up. Almost better now. Must have really killed it with too much volume on the way into the aborted comp. Don't mind the downtime to concentrate on other stuff outside the gym - but will be good to be back to 100% health and firing on all cyclinders soon.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday April 15th: SSB Squat & Chin Ups


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10


    Ab Wheel

    3x10

    ---

    SSB

    53kg - 3x5


    Chin Up

    3x5

    ---


    First time Squatting for a few weeks. SSB gave the quads some nice DOMS. Left hip still a bit tender so will take it easy a bit longer.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday April 16th: Bench Day 1 of 12


    Unilateral Band Row (2 x light yellow, high elbows)

    3x10 ... row

    3x10 ... face pull

    ---

    Bench Press

    20kg - 1x5

    60kg - 6x6


    One Arm DB Row

    12kg per arm - 3x10 per side

    ---

    DB Curl

    12kg per arm - 3x5 per side

    ---

    NeckFlex (yellow light band)

    Extension - 2x30

    Curl - 1x30

    Rotation - 1x10

    ---


    Bench day. Started light.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Friday April 21st: Deload


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10

    ---

    Bench Press

    20kg - 1x5

    50kg - 1x5

    70kg - 6x5


    Band Row (2x medium red bands)

    6x10-20

    ---

    DB Curl

    4kg per arm - 3x10

    ---


    Needed to move - enjoyed training. Bench day 2. Light.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Monday April 24th: Deload


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10

    ---

    Pull Ups

    3x4


    Pull Down (band, unilateral, medium red)

    3x10 per side


    Face Pull / Row (band, unilateral, light yellow)

    3x20 ... 10 per exercise per each of the two exercises per set


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 6x4

    ---


    Trained late afternoon and it was good.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Thursday April 27th: Deload


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x20 (10 up to parallel, 10 from parallel up)


    Ab Wheel

    3x10

    ---

    Face Pull / Row (band, unilateral, medium red)

    3x20 ... 10 per exercise per each of the two exercises per set


    Bench Press

    20kg - 1x5

    60kg - 1x5

    90kg - 6x3

    ---


    Trained early morning which was good for a change.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday April 30th: Bench day 5 of 12.


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR (front of equuipment elevated on 10kg green bumper)

    3x10


    Ab Wheel

    3x10

    ---

    Chin Ups

    3x5


    Pull Down (band, unilateral, medium red)

    3x10 per side

    ---

    Bench Press

    20kg - 1x5

    65kg - 6x6

    ---


    Easy day but felt good after.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday May 3rd: Bench day 6 of 12.


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Band Row (unilateral, medium red)

    3x20 per side


    DB Rev Fly (YT, two positions)

    4x10 each position


    Bench Press

    20kg - 1x5

    75kg - 6x5 ... or may have been 7x5. Lost count.


    Hip Thrust (against bench)

    3x10 ... trying to find optimal position.

    ---

    Barbell Curl

    20kg - 3x10 ... dragging bar up chest for additional isolation as per Stan Efferding

    ---


    Bench 75kg 6x5 (or 7x5?) in 29 mins.


    Started including hip thrusts light at 3x10 superset with some benching to get some blood flowing down there. Going to get reps in light before building up - to learn form.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday May 6th: Lower Body


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10

    ---

    Hip Thrust (against bench)

    bodyweight - 1x10

    +20kg bar - 3x10


    Ab Wheel

    3x10

    ---

    Squat

    20kg - 1x5

    30kg - 1x5

    440kg - 1x5

    50kg - 1x5

    60kg - 1x5

    ---

    Neck Flex

    various rotation and curl/extension

    ---


    First time Squatting for a while.


    Used some weight on Hip Thrusts for the first time (i.e. the bar).



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday May 7th: Bench day 7 of 12.


    Chin Up

    bodyweight - 3x5


    Band Row (from pull up bar, medium red)

    3x10 per side

    ---

    DB Rev Fly (YT, two positions)

    4kg per arm - 6x10 each position


    Bench Press

    20kg - 1x5

    60kg - 1x5

    85kg - 6x4 ... in just under 30 mins

    ---

    Barbell Curl

    20kg - 3x10 ... dragging bar up chest for additional isolation as per Stan Efferding

    ---


    Bench day.



  • Registered Users, Registered Users 2 Posts: 17,715 ✭✭✭✭Mr. CooL ICE




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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Do a standard barbell curl... but drag the bar up your abs/mid chest. Slightly changes the stimulus on the biceps. Your elbows will go back behind you a bit. Good for variety every now and again.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday May 10th: Lower Body


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    GHR

    3x10

    ---

    Hip Thrust (against bench)

    bodyweight - 2x10

    30kg - 3x10


    Ab Wheel

    3x10

    ---

    Split Squat

    bodyweight - 3x5


    Band Pull Apart (medium red)

    3x10

    ---

    Squat

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    ---


    Lower body training in the morning.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Friday May 12th: Bench day 8 of 12


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    95kg - 6x3

    ---

    Barbell Curl

    20kg - 3x10

    ---


    Various rowing with bands as assistance I guess plus some curls. Cannot remember exactly.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday May 13th: Lower Body


    Calve Raise (standing, heels hanging off step)

    bodyweight - 3x10


    45DBR

    3x10

    ---

    Hip Thrust (against bench)

    bodyweight - 3x10


    Ab Wheel

    3x10

    ---

    Neck Flex

    various - rotations, curls, exts

    ---


    No Squats or Lunges. Still need to rest up the left hip.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Monday May 15th: Bench day 9 of 12


    Pull Down (medium red band)

    3x10


    Chin Up

    3x5

    ---

    DB Rev Fly (V, T)

    4kg per arm - 3x10 both positions


    Bench Press

    20kg - 1x5

    70kg - 6x6

    ---

    Barbell Curl

    20kg - 3x10

    ---


    Bench in the late afternoon.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday May 17th: Bench day 10 of 12


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 6x5

    ---

    Band Rows (medium red?)

    6x10? ... cannot remember

    ---

    Barbell Curl

    20kg - 1x10

    ---


    Quick Bench.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday May 20th: Lower body


    Leg Ext

    5x20

    ---

    Abductor

    3x20


    Abduction Machine

    3x20

    ---

    Sled Pull

    +0kg - 2 trips

    +20kg - 2 trips

    +40kg - 2 trips

    +60kg - 2 trips

    ---


    Left hip / glute still a bit sore. Taking it easy and doing some non Squat/non Deadlift stuff.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday May 21st: Bench day 11 of 12


    Pull Down (medium red band)

    3x10


    Band Pull Apart (medium red band)

    3x10

    ---

    Chin Up

    3x5


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    90kg - 6x4

    ---

    Rev Hyper (off incline bench)

    5x10


    DB Bench (feet on bench)

    22kg per arm - 3x10

    ---


    Bench felt good.


    Figured out how to do reverse hyper off the incline bench. Weighed down the seat with 2x20kg bumpers, then hyper'd off the incline back rest. Kept raising the incline. Probably best pump when it was closer to horizontal vs too much towards vertical (i.e. 10am better than 11am position).



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Friday May 26th: Bench day 12 of 12


    Pull Down (unilateral, medium red band)

    3x10


    Band Pull Apart (medium red band)

    3x10

    ---

    Chin Up

    3x5


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    90kg - 1x2

    100kg - 3x3 ... alright

    ---

    DB Curl

    6kg per arm - 3x10

    ---

    Neck Flex

    various rotation, curl & extension - 1x20 each

    ---


    Main event was Benching 100kg 6x3. Was planned for 6x6 but training has been hit or miss recently so cut it at three sets and will rebuild better for next time.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday May 28th: Lower body


    Leg Ext

    5x~20 ... didn't count reps on last sets. Just going for burn out.


    Leg Curl (lying)

    3x10

    ---


    Short leg curls and ext.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Monday May 29th: Bench day 1 of 12


    Pull Down (unilateral, medium red band)

    3x10


    Band Pull Apart (medium red band)

    3x10

    ---

    Band Row (medium red band)

    3x10


    Bench Press

    20kg - 1x6

    70kg - 6x6

    ---

    DB Curl

    6kg per arm - 3x10

    ---

    DB Overhead Press

    22kg per arm - 3x5

    ---


    Some early morning Benching. New cycle. 70kg 6x6 easy peasy in 30 mins in amongst pumping up bike tires and band rows.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday June 1st: Bench day 2 of 12


    Chin Up

    3x5


    DB Rev Fly (lying)

    8kg per arm - 3x10

    ---

    Bench Press

    20kg - 1x6

    75kg - 6x5

    ---

    DB Curl

    ~6kg per arm - 3x10

    ---

    DB Overhead Press

    ?kg per arm - 3x5

    ---


    Benching at a gym.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday June 4th: Bench day 3 of 12


    Lat Pull Down

    40kg - 3x10


    T-Bar Row

    frame +20kg - 3x10


    Bench Press

    80kg - 6x4

    ---

    DB Overhead Press

    14kg per arm - 1x5

    18kg per arm - 1x5

    22kg per arm - 1x5

    ---

    Leg Ext

    3x10


    Leg Curl (lying)

    3x10

    ---

    More benching at the gym. Nice to mix things up and test out various bodybuilding appartatus vs the usual PL compouds (i.e. Lat PullDown, T-Bar Row, Leg Ext, Leg Curl... and some heavier DBs for OHP).



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Thursday June 8th: Bench day 4 of 12


    Lat Pull Down (underhand grip)

    45kg - 1x10

    50kg - 1x10

    55kg - 1x10


    Bench Press

    75kg - 6x6

    ---

    DB Overhead Press

    14kg per arm - 1x8

    18kg per arm - 1x6

    22kg per arm - 1x4

    ---

    Leg Ext

    3x10


    Leg Curl (lying)

    3x10

    ---


    Some late night benching and various full body.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday June 8th: Bench day 5 of 12


    T-Rex (Row & Rev Fly)

    3x10 both exercises ... nice burn

    ---

    Leg Ext

    3x10


    Leg Curl (lying)

    3x10

    ---

    Bench Press

    80kg - 6x5

    ---

    DB Overhead Press

    14kg per arm - 1x8

    18kg per arm - 1x6

    14kg per arm - 1x10

    ---

    Neck (lying on bench)

    face up curl - 3x10

    face up rotation - 3x10

    face down ext - 3x10

    face down rotation - 3x10

    ---

    Calf Raise (off edge of oly platform)

    3x10

    ---


    Some good full body stuff.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday June 18th: Bench day 7 of 12


    Lat Pull Down

    20kg - 1x10

    30kg - 1x10

    40kg - 1x10


    Double Pulley Cable Row (unilateral)

    3x10 per arm

    ---

    Bench Press

    85kg - 6x4

    ---

    Calf Raise (in V Squat machine)

    3x10


    DB Overhead Press

    14kg per arm - 3x10

    ---

    Ab Frame Situps

    3x10 ... the burn

    ---

    Leg Ext

    3x10


    Leg Curl (lying)

    3x10

    ---


    Bench 85kg 6x4. First time using elbow sleeves for a while. More sturdy.


    Ab Frame ... oh the burn!


    Good quad pump on leg extension.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday June 21st: Bench day 8 of 12


    Double Pulley Cable Row (unilateral)

    3x10 per arm

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    90kg - 6x3


    Deadlift

    70kg - 1x5

    120kg - 1x5


    Chin Up

    bodyweight - 3x3

    ---

    Ab Wheel (oly bar & small plates)

    3x10


    Calf Raise (off oly platform edge)

    3x10

    ---

    Leg Ext

    3x10


    Leg Curl (lying)

    3x10

    ---


    Benched 90kg 6x3 and first time Deadlifting (120kg 3x5) for a while.


    Had been resting Deadlifts and Squats due to some minor left hip/glute pain. Physio told me that left glute is just tight - so doing various stretches there. Happy to be back Deadlifting.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    In other news - I've released a rock album. You'll find it on all major streaming platforms (Spotify, Apple Music, Amazon Music, Youtube, etc) as Robot Invasion Incoming.


    Here is the blurb I shared with friends in case you, dear Boards.ie reader, wish to check it out.


    ---------------

    Robot Invasion are an Australian rock band. The first Robot Invasion album, Incoming, is a 10 track album released on June 13th 2023. Robot Invasion Incoming can be found on all major music streaming platforms.

    Robot Invasion write catchy foot tapping rock. Distorted guitar riffs lay the crunchy foundation over which float melodic vocals. Screaming guitar solos and soothing synth hooks complete the post apocalyptic soundscape. Lyrical themes juxtapose technology and humanity in the modern world.

    Do you like hard rock mixed with humorous technological social commentary? If yes - you'll love Robot Invasion Incoming.


    Find Robot Invasion Incoming on all major streaming platforms:

    - 𝐒𝐩𝐨𝐭𝐢𝐟𝐲: https://open.spotify.com/album/5pEmcA36m07YgRF5y2iur2

    - 𝐀𝐩𝐩𝐥𝐞 𝐌𝐮𝐬𝐢𝐜: https://music.apple.com/us/album/incoming/1692453465

    - 𝐘𝐨𝐮𝐓𝐮𝐛𝐞 𝐌𝐮𝐬𝐢𝐜: https://music.youtube.com/playlist?list=OLAK5uy_m3RHkO20k1ci2iesgSdHw-TOjl3_xYJ2g

    - 𝐀𝐦𝐚𝐳𝐨𝐧 𝐌𝐮𝐬𝐢𝐜: https://music.amazon.com.au/albums/B0C7YGS6V1

    ---------------



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Monday June 26th: Bench day 9 of 12


    45DBR

    3x10


    Calf Raise

    1x10


    Leg Swings

    1x20 per side

    ---

    Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    60kg - 1x5


    Bulgarian Split Squat

    bodyweight - 5x5 per leg


    Glute Stretch

    ~15 seconds per side x5 superset with Squat and Bulgarians

    ---

    Double Pulley Cable Row (unilateral)

    3x10 per arm

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 6x6


    Lat Pull Down (double under grip)

    30kg - 1x10

    35kg - 1x10

    40kg - 1x10

    45kg - 1x10

    50kg - 1x10

    55kg - 1x10

    ---

    Leg Ext

    3x20

    ---


    First time Squatting for a while. Stretched out glutes before and during. Seemed to help.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday June 28th: Bench day 10 of 12


    GHR

    3x10


    Calf Raise

    3x10

    ---

    Deadlift

    60kg - 1x5

    100kg 3x5


    Glute Stretch

    ~15 seconds per side x5 superset with Squat and Bulgarians

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    85kg - 6x5


    Band Row

    ~6x10

    ---


    Deadlifts 100kg 3x5 and then main event of Bench 85kg 6x6.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday July 2nd: Bench day 11 of 12


    45DBR

    3x20


    Calf Raise

    3x20

    ---

    Squat

    20kg - 1x5

    30kg - 1x5


    Ab Wheel

    3x5

    ---

    Glute Stretch

    ~15 seconds per side x5 superset with Squat and Bulgarians

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    90kg - 6x4


    Band Row

    ~6x10

    ---


    Left hip still sore - aggravated even Squatting 30kg 3x5. Going for MRI to figure out what I did for it. Three months is long enough - should have healed up by now.


    Bench 90kg 6x4 was ok.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday July 5th: Bench day 12 of 12


    45DBR

    3x10


    Calf Raise

    3x10


    Ab Wheel

    3x5

    ---

    Neck (lying on Bench)

    4 positions (2 up, 2 down) - 3x10 each

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    95kg - 3x3


    Band Row

    ~6x10

    ---

    DB Bench (feet up)

    22kg per arm - 3x10

    ---

    DB Curl

    6kg per arm - 3x10

    ---


    Bench 95kg - 3x3. Fine. Followed up with some 3x10 DBs on 22kg per arm.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday July 8th:


    Leg Curl

    3x10


    Leg Extension

    3x10

    ---


    Think I did the above on that day ^^.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday July 9th: Bench day 1 of 12


    Bench

    75kg 6x6

    ---


    ...plus various assistance. New Bench cycle.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Thursday July 13th: Lower Body


    45DBR

    3x10


    Leg Ext

    3x10


    Seated Ab Crunch Machine

    3x20

    ---

    GHR

    3x10

    ---

    Leg Curl

    3x10

    ---

    Calf Raise

    3x10

    ---


    Still avoiding Squats and Deads to let hip inflammation settle.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Friday July 14th: Bench day 2 of 12


    Band Rows/Face Pulls

    3x10 both exercises superset

    ---

    Single Arm Band Pull Downs (slight angle, a few steps back from pull up bar)

    3x10 per side

    ---

    Chin Up

    3x5


    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 6x5

    ---

    Barbell Curl

    20kg - 3x10


    Neck (lying on Bench)

    4 positions (2 up, 2 down) - 3x10 each

    ---

    DB Overhead Press

    22kg per arm - 3x3 .. for the sake of some low volume shoulder work

    ---


    Bench 80kg 6x5 with various upper assistance.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday July 15th: Lower Body


    Leg Ext

    3x10


    Leg Curl

    3x10

    ---


    Some quick pump stuff for legs.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Sunday July 16th: Bench day 3 of 12


    Band Rows/Face Pulls

    3x10 both exercises superset

    ---

    Bench Press

    20kg - 1x5

    60kg - 1x5

    85kg - 6x4

    ---


    Bench.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Wednesday July 19th: Bench day 4 of 12


    Leg Ext

    3x10

    ---

    Machine Row

    3x10


    Bench

    90kg - 3x3


    DB Overhead Press

    14kg per arm - 1x10

    18kg per arm - 1x10

    14kg per arm - 1x10

    ---


    Waiting for left hip injection to take effect. Got it last Monday. Will take 5 or 6 days to have full effect and bring down inflamation and then hopefully back to some Squats and Deadlift. Thus today was Bench with some leg extension. Did some other stuff too - cannot remember specifically as writing this a few days later.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,599 Mod ✭✭✭✭BossArky


    Saturday July 22nd: Bench Day 5 of 12


    Calf Raise

    3x10


    GHR

    3x10


    Ab Wheel

    3x10

    ---

    Band Pull Apart

    various - 3x10


    Squat

    20kg - 1x5

    40kg - 3x5

    ---

    Band Row

    6x10


    Bench

    80kg - 6x6

    ---

    Neck (lying on Bench)

    4 positions (2 up, 2 down) - 3x10 each


    Barbell Curl

    20kg - 3x10

    ---


    First time Squatting for a while. Back to it softly softly with 40kg 3x5.


    Left hip felt ok during it - and no particular pain afterwards - so the injection must have brought down the inflammation in the joint somewhat which is good. Still a bit of a dull ache in left glute for the days around this. Also still a bit of pain when going up stairs with left foot. Hopefully all will settle down soon enough.


    Signed up for States which is in Oct so aiming for that in the 3 Lift 83kg division. Have my qualifying total from late last year. Its a long competition year as the local Oz federation aligns with the revised IPF calendar. I'm planning to compete in states, get the qualifying total for nationals, etc and then see how things shape up thereafter.



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