wozza2k's pursuit of vanity

wozza2k · 6 Sep 2021 at 10:42

14/08/2021 - Fasted

Day 1 : (Leg Focused)

Squat:
60 3 x 8
80 3 x 6
100 3 x 4

Incline DB Press:
28 5 x 8

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8

Lying Leg Curl
45 3 x 10

Lat Pulldown:
54 3 x 10
61 3 x 8

wozza2k · 6 Sep 2021 at 10:43

16/08/21

Day 2 : (Chest Focused)

Standing Arnold Press:
14 3 x 10
16 3 x 10

Bench Press:
60 3 x 10
80 5 x 3

Chest Supported Rows:
26 3 x 10
30 3 x 10

Tricep Pulldowns:
16.25 2 x 15
18.75 2 x 15
21.25 2 x 15

wozza2k · 6 Sep 2021 at 10:43

17/08/2021

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 8

Machine plate row
40 5 x 10

Leg Press:
80 2 x 15
100 2 x 15
120 3 x 15

Chest supported Row:
26 3 x 10
30 3 x 8

Hammer Curls:
14 3 x 10

wozza2k · 6 Sep 2021 at 10:46

Been getting grief with the knees so visited the physio today, so basically told me I need to chill with the leg/quad work. Been told I can keep Squats and Deadlifts in my routine but will be swapping out the leg machine work for BSS from here on till physio signs me off.

19/08/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 8

DL: 3x5
60 3 x 8
80 3 x 6
100 3 x 4

BSS
BW 3 x 10

Rope Face-pull:
18.75 3 x 15

Overhead Tricep Extensions
21.25 3 x 15

DB lat raises
10 3 x 8

wozza2k · 6 Sep 2021 at 10:46

26/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 8
35 5 x 6

Bench
50 5 x 10

Seated plate row
30 3 x 10
45 3 x 10

DB Lat Raises:
8 3 x 10

BSS
BW 3 x 10

DB Curl:
14 3 x 10

Seated cable row
20 3 x 10
23.5 3 x 10

wozza2k · 6 Sep 2021 at 10:48

31/08/2021

Day 1 : (Leg Focused)

Squat:
60 3 x 8
80 3 x 6
100 3 x 4

Incline BB Press:
50 3 x 10

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8

BSS
BW 3 x 10

wozza2k · 6 Sep 2021 at 10:48

01/09/2021

Day 2 : (Chest Focused)

Bench Press:
60 3 x 10
80 5 x 3

Standing Arnold Press:
16 3 x 10

Chest Supported Rows:
28 3 x 10

Seated Plate Row
25 3 x 10

Tricep Pulldowns:
16.25 2 x 15
18.75 2 x 15
21.25 2 x 15

Lay pull down
54 5 x 5

wozza2k · 6 Sep 2021 at 10:49

02/09/2021

Feeling fatigued as hell on this one, struggled from the get go.

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 8

Chest supported Row:
28 3 x 10

Machine plate row
30 3 x 10
40 3 x 10

Hammer Curls:
14 3 x 10

BSS
BW 3 x 10

wozza2k · 6 Sep 2021 at 10:50

05/09/2021

Day 4 : (Leg Focused)

DL:
70 3 x 8
100 3 x 6
110 2 x 4

Weight Dip:
BW 5 x 8

BSS
BW 3 x 10

DB lat raises
10 3 x 10

Rope Face-pull:
18.75 2 x 15
21.25 2 x 15

Overhead Tricep Extensions
21.25 3 x 15
23.75 2 x 15