Return of the King

BossArky

Wednesday December 7th: Bench Day 5 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
85kg - 6x6

Face Pulls (band)
6x12
---
Incline DB Bench Press (tiny incline)
20kg - 3x10

One Arm DB Row (tiny incline)
20kg - 3x10

DB Shoulder Press
12.5kg per arm - 3x10

Lying DB curl (tiny incline)
8kg - 3x10
---
Reverse Fly
2kg - 3x10-12
---

Bench felt pretty strong today.

Finished off with some bodybuilding in the complex gym - for the pump.

BossArky

Friday December 9th: Squat Day 7 of 12

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x2
120kg - 3x5 ... a bit harder than should of been following a few late nights
---
One Leg Deadlift
40kg - 3x5
---
Abz (barbell roll-out)
3x7
---

Early morning training. Getting the work done.

Bicep DOMS pretty bad after those light incline DB curls a couple of days ago. Didn't think they would have had an impact at all when doing them as they were so light.

BossArky

Saturday December 10th: Squat Day 8 of 12

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
130kg - 3x3 ... fine
---

Two of the three weeks of the Squat cycle done. The rubber hits the road next week where I'll peak on 140kg 3x3 this day week as I progress through days 9, 10, 11 & 12.

BossArky

Sunday December 11th: Bench Day 6 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 6x5 ... accidentally did 6 reps on 3rd set

Rev Fly
8kg per arm - 3x8

Face Pulls (band)
band - 6x10
---
Chin Up
bodyweight - 3x8 ... handy enough

Arnold Press (DB)
8kg per arm - 3x15 ... light pump stuff
---

Handy enough Bench day. Just doing the work. 90kg 6x5.

BossArky

Tuesday December 13th: Squat Day 9 of 12

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 3x9
---
Deadlift (conventional)
70kg - 1x5
110kg - 1x5
130kg - 3x6 ... double overhand until mid way through last set
---
Abz (barbell roll-out)
3x5
---

Had laptop in the gym with me so spent about 2 hours supersetting the above with working from home. Chalk all over they keyboard now.

BossArky

Wednesday December 14th: Squat Day 10 of 12

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x2
120kg - 3x7
---

Squat was handy enough. Elbows a bit achey as I type this from lowbar in the last week of this cycle.

BossArky

Thursday December 15th: Bench Day 7 (take #1) of 12

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 2x1 ... two singles then called it quits. Back too sore to arch
---

Tweaked my back on the Squats the day before. Couldn't arch. Crazy how weak my bench feels without the arch. Struggled through two singles on 95kg and almost got stapled on the second.

Took a few days off for back to recover.

BossArky

Sunday December 18th: Bench Day 7 (take #2) of 12

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 6x4 ... got it done this time. Back still a tiny bit sore

Face Pulls (band)
6x10
---
Chin Ups
3x3 ... nice and low volume
---

Took 2 full days rest since trying this bench session a few days ago. Back feeling better and got through today. Hoping I should be able to Squat tomorrow.

Kept the Chins low volume as got some big Squats days coming.

BossArky

Monday December 19th: Squat Day 11 of 12

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
130kg - 3x5 ... fine
---
One Leg Deadlift
40kg - 3x5
---
Abz (barbell roll-out)
3x5
---

Squats felt good. Back has recovered and felt fine.

BossArky

Tuesday December 20th: Squat Day 12 of 12

Squat
20kg - 1x5
70kg - 1x5
100kg - 1x3
125kg - 1x2
140kg - 3x3 ... handy enough considering it's a max triple triple
---

Pretty happy with the Squats. Ended the cycle successfully with 140kg 3x3. That ties my best ever Squat triples were I did 7x3 about 14 months ago. Today was a lot better in my opinion. They moved a lot faster and I didn't wait forever between reps.

BossArky

Tuesday December 27th: Squat Day 1 of 12

Squat
20kg - 1x5
60kg - 1x5
80kg - 3x9
---
Deadlift (conventional)
60kg - 1x5
80kg - 3x6 ... double overhand
---
Abz (barbell roll-out)
3x8
---

First day back after vacation travelling around the interior of Oz.

BossArky

Wednesday December 28th: Squat Day 2 of 12

Squat
20kg - 1x5
60kg - 1x5
60kg - 1x3
90kg - 3x7
---

Today felt better than yesterday.

BossArky

Thursday December 29th: Bench Day 1 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
70kg - 6x6

Face Pulls (band)
band - 6x12
---
Chin Up
bodyweight - 3x6

Arnold Press (DB)
8kg per arm - 3x15 ... light pump stuff
---
Barbell Curl
30kg - 3x10

Rev Fly
2kg per arm - 3x10
---

First upperbody day in about 1.5 weeks.

BossArky

Friday December 30th: Squat Day 3 of 12

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 3x5
---
One Leg Deadlift
40kg - 3x5
---
Abz (barbell roll-out)
3x6
---

Some lowerbody.

BossArky

Saturday December 31st: Squat Day 4 of 12

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 3x3
---

1/3 of the way through the 3 week Squat cycle...

BossArky

Sunday January 1st: Bench Day 2 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
75kg - 6x5

Face Pulls (band)
band - 6x10
---
Chin Up
bodyweight - 3x5

Arnold Press (DB)
8kg per arm - 3x15 ... light pump stuff
---
Barbell Curl
30kg - 3x10

Rev Fly
2.5kg per arm - 3x10
---

Getting the work done before hopping on an intercontinental flight.

BossArky

Tuesday January 3rd: Squat Day 4 of 12 - Abu Dhabi

Squat
90kg - 3x9

Deadlift
100kg - 3x5

BossArky

Wednesday January 4th: Bench Day 3 of 12 - Abu Dhabi

Bench
80kg - 6x4

Pull Ups
6x5

Curls
bar for perhaps 3x10

Shoulders
some DBs for 3x10-12

BossArky

Sunday January 8th - Squat Day 5 & Bench Day 4 - Dubai JBR Muscle Beach

Squat
100kg - 3x7

One Leg Deads
40kg - 3x6

Bench
85kg - 6x3

Pull Ups
6x5

BossArky

Wednesday January 11th: Squat Day 6 & Bench Day 5 - Kuwait (Holiday Inn)

Squat
110kg - 3x5

Deadlift
110kg - 3x5

Bench
75kg - 6x6

Curls
20kg bar - 3x10

DB Overhead
7.5kg - 3x10-12

BossArky

Saturday January 14th: Squat Day 7 & Bench Day 6 - Dubai JBR Muscle Beach

Squat
120kg - 3x3

Bench
80kg - 6x5

Pull Ups
bodywight - 6x5

Curls
20kg bar - 3x10

Overhead Press
40kg - 3x8

BossArky

Monday January 16th: Squat Day 8 & Bench Day 7 - Kuwait (Empower61)

Squat
100kg - 3x9

Deadlift
100kg - 3x5

Bench
80kg - 6x5

Curls
20kg bar - 3x10

Overhead Press (close grip = thumbs on knurling)
20kg - 3x10

BossArky

Wednesday January 18th: Squat Day 9 & Bench Day 7 - Kuwait (Stretch Fitness)

Squat
110kg - 3x7

Single Leg Deadlift
40kg - 3x6

Bench
90kg - 6x4

Pull Ups (wide parallel grip)
6x4

Incline Bench
50kg - 3x8

Machine Horizontal Row
3x8 of almost the full stack ... around 90 or 100kg

Curls
3 ascending bars - 3 sets

DB Overhead Press
3 ascending sets of DBs - 3 sets

BossArky

Saturday January 21st: Squat Day 11 & Bench Day 9 - Dubai JBR Muscle Beach

Squat
120kg - 3x5

Bench
80kg - 6x6

Deadlift
120kg - 3x5

GHR
3x6

Ab Roll Out
3x8

Barbell Row
40kg - 3x12

BossArky

Monday January 23rd: Squat Day 12 & Bench Day 10 - Kuwait (Empower61)

Squat
130kg - 3x3

Bench
85kg - 6x5

Barbell Row
60kg - 3x8

Curls
20kg bar - 3x10

Overhead Press (close grip = thumbs on knurling)
40kg - 3x8

BossArky

Wednesday January 25th: Squat Deload & Bench Day 11 - Kuwait (Ras Al Salmiya)

Squat
60kg - 3x5

Front Squat
60kg - 3x5

Ham Curl
machines - 6x5

Bench
90kg* - 6x4

Reverse Fly
6 ascending sets from 2kg DBs to 7kg - 6x10

Curls
30kg - 3x10

DB Overhead Press
3 ascending sets of DBs (10, 12.5 and 15kg) 3x10 or 12

BossArky

Saturday January 28th: Squat deload #2 & Bench Day 12 - Dubai JBR Muscle Beach

Squat
60kg - 3x5
---
Bench
95kg or 98kg - 4x3

Pull Ups
4x5
---
Barbell Curl
20kg - 3x10

Barbell Press
25kg - 3x10
---

Another day in lifting paradise on the Beach at JBR. Cut benching short as had to leave early and skipped 5th or 6th sets. Was handy enough.

The ambiguity (95kg vs 98kg) on the weights is they were lbs plates so when you add them all up and convert of kgs it came to 98kg which was slightly heavier than the 95kg this session have peaked on. Still was easy enough.

There ends this training cycle. Have been travelling all over the Middle East since Jan 1st so quite happy that I've kept putting in the work to keep some muscle mass. Think I've actually gotten a bit leaner as I'm walking a lot to/from work in Kuwait and then holding muscle mass and potentially gaining because lots of eating going on.

BossArky

Monday January 30th: Squat Day 1 & Bench Day 1 - Kuwait (Ras Al Salmiya)

Squat
90kg - 3x9

Deadlift
130kg - 3x5

Leg Press
3 sets of light weight

Squat Machine
3 sets of light weight ... really hit the quads

Bench
80kg - 6x6 .... but could have been anywhere from 65-75kg cos bar definetly isn't 20kg

Barbell Row
60kg - 3x8 .... but could have been anywhere from 45-45kg cos bar definetly isn't 20kg

DB Overhead Press
12.5kg DBs - 1x8
15kg DBs - 1x8
17.5kg DBs - 1x8
20kg DBs - 1x8
22.5kg DBs - 1x8
25kg DBs - 1x8
15kg DBs - 1x8
12.5kg DBs - 1x8
10kg DBs - 1x8
7.5kg DBs - 1x8
5kg DBs - 1x8
2.5kg DBs - 1x8
---

Destoryed shoulders with some volume.

BossArky

Wednesday Feb 2nd: Squat Day 2 & Bench Day 2 - Kuwait (Stretch Fitness)

Squat
100kg - 3x7

Bench (close grip, paused)
80kg - 6x6

Pull Ups (parallel grip)
5x6

Curls
50lbs - 3x8

DB Overhead Press
3 ascending sets of DBs (6, 10 and 12kg) 3x8
----

Doing the work.

BossArky

Saturday February 4th: Squat day #3 & Bench Day #3 - Dubai JLT Smart Fitness

Squat
110kg - 3x5
---
Bench (close grip)
85kg - 6x4

Pull Ups
6x4 … first 3 sets parallel grip, last 3 sets double overhand
---
Face Pulls (light band)
Some for a few

DB Overhead Press
10kg per arm – 1x10
14kg per arm – 1x10
18kg per arm – 1x10
---
Barbell Curl
30kg - 3x8

Ab Roll Out
3x8
---

Checked out an indoor gym (vs my usual outdoor beach one) as there was a bit of a storm going on with strong winds and sand flying everywhere. It was ok. Good to have another workable option. Padded floor for Squatting/Deadlifting… but Bench on slidey floor which wasn’t optimal. Bench rack heights were also fixed and slightly too high on one setting & slightly too low on the other. Ok for non max sessions I guess.

Saved some guy from decapitating himself on the bench when he failed too.