wozza2k's pursuit of vanity

Back was tender all week from last weeks antics so kept it easy today.

Squat
Bar
60 3 x 5
100 3 x 5
110 3 x5
115 3 X 3

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

Pull ups
8 5 5

Tricep pull downs
 
mrthingyx said:
Last log entry was Valentines' day, huh...? ;) :D
Click to expand...

Good spot but injury was gym inflicted not valentines related :o

Today:
Mix things up today as muscle confusion gives the most gains rightttttt?

Coming off the back of a 36 hour work shift (Year End RIP) and still being slightly injured things went ok I guess.

Deadlift
60 10 10
100 5 5 5
110 5 5 5
120 5 5 5

Chin ups
8 8 6

Pull ups
4 4 4

Squat
Bar
60 3 X 5
100 3 X 3

Seated DB Press
14 10 8
16 8 8
20 5 5 5

Neutral grip pull ups
5 5 5

Cable pull down
 
Slowly getting back into the swing of things, strength seems to be there but feel there's slight niggles with movement so being cautious about speed of progress

Row
40 10 10
50 10 6 6 6
60 5 X 5

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

Bench
Bar
40 10 10
60 5 5 5
65 5 5 5

Neutral grip pull ups
5 5 4 4 4
 
Nothing to really note about today, still cautious about deadlifting as slight niggle especially with the 'higher' weights.

Deadlift
60 10 10
100 5 5 5
120 5 5 5
125 4 3

OHP
Bar
30 10 10
35 3 X 5

Seated DB press
16 10 10 8
18 6 6 6

Neutral grip pull ups
BW 5
8kg 5 5 4
BW 4 3 3
 
Bit of a rushed workout but everything felt comfortable, need be more confident and add weight to pull ups and rows consistently to build that stable base.

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

Row
40 10 10
50 5 5 5
60 5 X 5

Neutral pull up
6 5 5 5
 
Weights felt comfortable but conditioning was really poor and therefore will need work. Will try and factor more conditioning work in upcoming sessions.

OHP
Bar
30 10 5 5 5

DL
60 10 10
80 5
100 5
120 3 X 5

Neutral Pull ups
3 X 8

Sled 20m
40kg 1
60kg 3

Battle ropes
 
should have tried harder...

Squat
Bar
60 10 10
100 5 5 5
110 5 5 5

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

Bench
Bar
40 10
50 10
60 3 X 5
65 3 X 5

Neutral pull ups
8 6 5
 
Yesterday:

Struggled with this session somewhat, first fasted session in a long time so that maybe why or I'm just making excuses


Deadlift
60 10
100 5 5
120 5 5
125 3 3
130 3 3 2 2

Squat
60 10
100 3 X 5

OHP
Bar
30 5 5 5

Seated DB press
14 10
16 10
18 8

Seated Cable row

Neutral pull ups
8 5
 
Getting back into the groove of things with squatting, probably not the best idea benching after a bunch of random exercises but the bench was busy after the bank holiday weekend.

Squat
60 10 10
80 10 10
100 5 5 5
120 3 3 3 3 2

Row
40 10 10
50 10 10
60 5 5 5
70 5 5 5

Seated cable row

Pull ups
5 5 5

Face pulls

Trifle pull down

Bench
40 10
50 10
60 5 x 5
 
Bit pushed for time and gym was hectic thanks to the first hint of summer this week.

Deadlift
60 10
100 10 5 5
120 5 5
130 5 5
135 1 1 1 3

Neutral pull up
5 5 5 5

Cable pull down
 
Another quick session, still sore from squatting earlier in the week :confused:

Squat
60 5 5 5
100 3 X 5

Bench
40 10 10
50 10 10
60 5 5 5
65 5 5 5

Chin ups
5 5 5 5 4
 
Everything felt pretty good tonight, nothing stood out as such bar the massive drop off on pull ups.

Row
40 10 10
50 10 10
60 5 5 5
70 5 X 5

Deadlift
60 10
100 5 5
120 5
130 5 3 3

Bench
Bar
40 10 10
60 5 5 5
65 5 X 5

Neutral pull up
6 5 3

Cable pull down
 
Bad idea don't pull-ups and cable pull downs before benching but hey I was waiting around.

As per recent sessions need to add weight and work through them.

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

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

Neutral Pull up
8 5

Cable pull down

Bench
40 10
50 10
60 3 X 5
65 5 X 5
 
Fasted session, not done one of these in a while but things went pretty smoothly. Didn't bring chalk so grip on deadlifts were a struggle but didn't feel like pulling 130 for reps of 5.

Need to really floss out the shoulder as sticking on OHP.

OHP
Bar 10 10
30 3 X 8
35 5 X 4

Deadlift
60 10 10
100 5 5 5
120 5 5
130 3 3 3

Squat
60 10
100 3 X 5

Seated DB Press
16 8 8 8

Pull ups
8 5 5
 
Rows and bench fell comfortable and smooth, whereas squat was a struggle and a half which was strange. Even dropping down to 110 I struggle to get multiple reps out.

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

Squat
60 10
100 3 x 5
120 2 2 1
110 2 2 1

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

Face pulls

Cable pull down

Pull ups
6 4 4
 
mrthingyx said:
That squat makes me feel weak at the knees! :eek: :D :(
Click to expand...

Not sure what happened with that session but my quads were really pumped so I really struggled to get more reps out!

Tonight:

Quite happy with how the deadlifts felt, will try and eat everything and add weight in upcoming weeks.

Deadlift
60 10 10
100 3 X 5
120 5 5
130 3 X 5

Neutral pull up
8 8 8

Cable pull down
 
Thought the week out on holiday would do me good but apparently I've just ended up tight all over and very out of breath on a lot of the sets. Strength wise I think I need to work on some of the 'support' muscles aka stop skipping OHP as its hard.

Squat
Bar
60 10 10
100 3 X 5
110 5 X 5

Row
40 10 10
50 10 10
60 5 X 5
70 5 X 5

Cable push down

Bench
40 10
50 10
60 3 X 5
65 5 X 5
 
Quick mid morning session to start the day, bench was taken so did DB press instead

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

Seated DB Press
16 10 10
18 8 8 8
20 3 X 5
 
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