wozza2k's pursuit of vanity

Woop woop all on-board the gain train to swoleville! Gym membership have resumed, so back on it again.

First day back so took it ‘easy’, squats were a slight struggle everything else is so so.

Think I’m going to experiment with 3 x 5 @ about 80-90% max followed by 3 x 3 90%+ for the next session and see how it goes.

Squats
Bar
60 10
80 3 x 5
100 3 x 5

Row
40 10 10
50 8 8
60 5 x 5

Bench
Bar
40 10
50 8
60 5 x 5

Dips
3 x 5
 
Just never got going tonight, struggled massively with OHP then never recovered for dreads, hopefully it's just a case of first week back and the body is adjusting back to taking the abuse :D

OHP
Bar
30 8 6 5
35 5 4 4
40 3 x 3

Deadlift
60 5 5
100 5
120 5
140 3 3
150 f
140 1

Trap
100 5
120 5
140 3 3

Pull-ups
BW & 8kg 5
BW & 12kg 5 5 4

Sled push
40kg x 2
60kg x 2
80kg x 1
 
I've grown to quite like deadlifts...

Tonight:

Squat
50 10 10
80 10
100 3 x 5
110 3 x 3

Bench
Bar 10
40 10
60 3 x 5
65 3 x 3

Row
40 10 10
50 10
60 3 x 5
70 3 x 3

Dips
6 6 5

Cable pull down

Face pulls
 
One of those 'go in and mess things up days'. Finished work later than usual, gym was busier than usual no rack so decided to start with deads, still no rack after deads so gave OHP a miss. Was going to do some cable bro curls but time didn't allow.

Deadlift
60 10
100 5
120 5 5
140 3
145 2 1 2
150 1

Trap bar deadlift
100 5
120 5
140 3 3
150 3

Pull up
BW & 8kg 5 5
BW & 12kg 4 3 4
 
Dying, massively dying. Apparently bench is really popular on a Friday night hence the additional exercises, could maybe have pushed more on bench in hindsight but it'll do for now. Did BSS and lawd it burns, definite weakness on one side so will keep working at it.

Squat
Bar
60 10
80 10
100 3 x 5
110 3 x 3

Row
40 10
50 10
60 3 x 5
72.5 3 x 3

Dips
3 x 5

Face pulls

Palloff press

Bench
Bar
40 10
60 3 x 5
65 3 x 3

BSS!
3 x 10
 
mrthingyx said:
Yeesh. All kinds of everything this evening!

What a way to start the weekend, however! :cool:
Click to expand...

DOMS wasn't too badly weirdly enough! Need to push harder :D

Tonight:

Swapped workout as I prefer deadlifting on Fridays but meant chest coincided with international chest day.

Smashed everything I wanted to, BSS still slaughtering me so that's a good finisher for sure. Rows need work at the top of the moment so keeping to this weight for now.

Squat
60 10
80 10
100 3 x 5
115 3 x 3

Row
40 10
50 10
60 3 x 5
72.5 3 x 3

Dips 7 6 6

Face pulls

Pallof press

Bench
Bar
40 10
50 10
60 3 x 5
67.5 3 x 3

BSS
3 x 10
 
I've semi made it! A girl told me 'I should move to America cause guns are legal over there' :D genuinely made me laugh.

OHP
Bar 10 10
30 10
35 3 x 5
40 3 x 3

Deadlift
60 10
100 5
120 5
140 5
150 1 2
155 1 1

Trapbar DL
60 5
100 5
140 5
160 5

Pull-ups
8kg 5
12kg 5 5 4

Cable Curls

BSS
3 x 10
 
So after last weeks highlight this week I got asked 'do you even exercise' :eek:

Today session was interesting, squats at 100 felt impossible, 120 felt OK :confused: similar story with floor presses (not bench due to international chest day) 60 was a struggle but 70 was smooth.

Getting better at BSS but need to get the balance right before adding weight.

Squat
60 10
100 5 5
110 3 x 5
120 3 x 3

Row
40 10
50 10
60 3 x 5
72.5 3 x 3

Floor press
Bar
40 10
50 10
60 3 x 5
70 3 x 3

BSS
3 x 10

Dips
3 x 7
 
Struggled massively tonight, not sure whether it’s lack of sleep last couple of nights or the fact I’ve not rested for as many days compared to usually or just maggot mode.

Form on DL as always need work, need to really get that hip hinge working more.

DL
60 10
100 5 5
120 5
140 5
150 2 2

Trap
60 5
100 5
120 5

Pull ups
BW & 8kg 8
BW & 12kg 5 4 4

1st of 150kg DL

140kg DL

It’s been 3 years now since I’ve started this journey and in that time I’ve managed to tidy my room :D (admittedly I just moved flats…)

74C78AF0-A0EB-4B6A-9EE1-5221B6D6C367_zpst3o9o0qs.jpg

3371F494-1795-49D7-93CB-8B6F6D68ECC2_zpsmwsqtcon.jpg
 
Not sure what happened with tonight but legs wasn't having any of it, loaded up 100 and that felt 20 like a PB attempt, 110 then 120 was a struggle.

Press and rows however were a fairly nice walk in the park :confused:

Squat
60 10 10
100 3 5 5
110 3 x 5
120 3 x 3

Floor Press
Bar
40 10
50 10
60 3 x 5
72.5 3 x 3

Row
40 10
50 10
65 5 5
72.5 3 x 3

Dips
6 6 5

BSS
3 x 10
 
Energy levels are just not there, need more zzz

OHP
Bar
30 10 10
35 3 x 5
40 3 x 3

DL
60 10 10
100 5 5
120 5 5
130 3 x 3

Trapbar DL
60 5
100 5
120 5
140 5

Pull Ups
8kg 8 8
12kg 5 3
8kg 7 5
 
Yesterday with 30 minutes to kill at a very poorly equipped hotel gym

Treadmill HIIT - 4 min

Bench DB
10lb 10
40lb 10
45lb 5 5
50lb 8 8

Row DB
30lb 10
40lb 10
45lb 5 5
50lb 5 5
 
This is not going well..

Back spasmed on that last rep of DL and now I'm moving slow as a snail. Maybe coming back and doing two days in a row was a bad idea... :(


OHP
Bar
30 10
35 5 5 4 4 4

DL
60 10
80 5
100 5
110 5
120 3 2
 
Maybe I should move to a 25 styles of curls routine...

Tonight:

Feeling better after the niggle last week, pigeon stretch seems to give a really nice stretch to left side so will try and do that daily and take it easier for the next few sessions just in case. Maybe I should do more curls...

Squat
Bar
60 10 10
80 5 5
100 3 x 5
110 3 x 3

Bench
Bar
40 10
50 10
60 3 x 5
70 3 x 3

Row
40 10 10
50 10
60 5 x 5

Seated cable rows
 
Struggled with OHP, kept DLs light after last sessions injury. Definite strength loss after holiday...

OHP
Bar
30 10 8
35 3 x 5
40 3 x 3

DL
60 5 5
80 5 5
100 5 5

Pull ups
BW & 8kg 8 6 5
BW & 12kg 3 3 3

Cable Pulldown

Face Pulls
 
Quite an ordinary day, didn't hugely feel it but grinder through everything.

squat
Bar
60 10 10
80 10
100 3 x 5
110 3 x 3

Row
40 10 10
50 10
60 3 x 5
65 3 x 5

Bench
Bar
40 10 10
60 3 x 5
72.5 3 3 2
 
Busy as hell tonight at the gym so started with deadlifts which meant too tired to do anything else after :D

Deadlift
60 10
80 10
100 5
120 3 X 5

Trapbar DL
60 100
100 5
120 5
130 5
 
Been under the weather with something which I can't see to fully shake off, managed to get a session into today without dying so that's a bonus.

Squats felt very comfortable even at the higher weights which was unexpected and why I went up to 120kg :D

Upper bodywork however was a massive struggle :confused:

Squat
Bar
60 10
80 10
100 3 X 5
110 2 X 3
120 3 X 2

Row
50 10 10
60 5 5 5
70 3 X 5

Floor Press
Bar
40 10
50 10
60 3 X 5
70 3 X 5

Pull ups
BW & 8kg 8 5 4
 
mrthingyx said:
Nice work...

You might find you are a fair bit stronger than you think... Looking forward to even greater stuff. :cool:
Click to expand...

I'm just really cautious about injuring myself again considering last time something just suddenly went out of the blue...

Tonight:
Went bouldering last night so grip and forearms were totally lamed out. Stupid amount of tightness to elbow/tricep area which I'll need to floss out.


OHP
Bar
30 10 5
40 3 4 4

DL
60 5 5
100 3 x 3
110 3 X 3
120 3 3

Pull ups
10 10 5

Face pulls
 
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