wozza2k's pursuit of vanity

Fasted session. Bit all over the place this session, lungs wasn't coping liking the higher rates and started locking up on squats at 120 whilst feeling light headed doing C&Ps. Bench I gave up as was sharing with someone who was too engrossed in a documentary they were watching on their phone

BSS
BW 10 12 12
BW & 8kg 8 8

Squat
60 10 10
100 8 5 5 5
120 2 1 1 1

Cable tris

C&P
40 5 5 5
50 5 2 2 1 1 1

Bench
60 10 8
70 5 5
 
Fasted session. Happy with this one, pulled some good weight on deads which killed my grip for BORs, bench cause why not? Maybe I should structure this more... YOLO

Deadlift
60 10
100 3 x 5
120 5 5
140 3 3
150 2 2 2

BOR
60 10 10 5

Bench
60 5 x 5

Cable bis / tris
 
Fasted session. Bit of a meh session which never really got going, either that or BSS killed me to start.

BSS
BW 10 5 5
BW & 8Kg 5 5 5

Squat
60 12 10
100 5 5 5 5
120 1 1 1

C&P
35 8 8
45 5 5 5
55 4 3 3

Bench
60 3 x 5

Seated DB shoulder press
20 3 x 5

Face pulls

Cable tris
 
Yesterday.

Fasted session, never really got going on this one. Felt strong on the deads to start but that quickly faded away, grip strength is my current issue I think as I'm pretty sure I can pull the 155 but it may just be in a compromised position which I don't fancy :/

DL
60 10
100 5 5 5
120 5 5
140 4 3
150 1 1 1

Cable bis

BOR
60 5 x 5

Lat pull down
 
After a near on two week break due to work and being ill, I tried to train. Nothing to shout about but need to get moving again :/

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

Cable lat pulldown

Cable rows

Face pulls

Bench
40 10 10
60 3 x 5

Sled
40kg x 20m x 3
40kg x 20m x 3
 
Last night:
Still a bit under weather with something and after a week of late nights and too many takeaways I thought I'd take it easier to ease back into it. The random bit of light jogging on the treadmill was just to pass the time whilst talking to someone.

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

Bench
40 10 10
60 5 x 5

Row
60 5 5 5
70 5 5 5

5 mins light jogging

This morning:
Fasted session, started with DB shoulder press as I was waiting for the platform to deadlift on, relatively happy with how shoulders have kept strength. Happy with deadlift numbers and will push on for more reps and weight.

Seated DB shoulder Press
18 10 10
20 10

Deadlift
60 10 10
100 3 x 5
120 5 5
140 2 2

Lat pulldown

Cable bis/tris
 
Pretty much over this cold thing but still too many late nights, happy with strength tonight so will push on from here.

Squat
60 10 10
100 10 10
120 3 x 3

Pull ups
BW 10

Deadlift
100 10 10
120 5 5

Rings pull ups
BW 10

T bar row
60 10 10

Sled

5 mins running - 30 sec hi, 40 secs low speed
 
Fasted session. Need todo more mobility work as wrists feel tight whilst benching.

Row
60 10 10
70 3 x 5
80 3 x 5

Bench
50 10 10
60 3 x 8
70 3 x 5

Lat pulldown

Cable tris

Face pulls
 
Booked myself a 'last minute' trip to Mexico in a months time so upping the number of session although these will be lunch session so probably won't have the same intensity due to the time pressure.

First of many lunch sessions to come and quite pleasantly surprised with what can be achieved, will need a little more structure of sorts but will tinker around and will have to fit in with all the other corporate types who train at lunchtime :/

Squat
60 10 10
100 6 6 6
120 3 x 3

Pull ups
BW 8 5

Trap bar DL
100 10 10

Cable tris

Standing DB press
18 10 5

Ring pull ups
BW 5 5 5
 
I seem to be achieving less and less in these lunchtime sessions...

Squat
60 10 10
100 3 x 5
120 4 3 3

DL
60 10 10
100 5 5 5

Bench
40 10 10
60 8 8 5 5 5

Cable flies
 
Quick post work session and damn son this killed me.

Sled push
40kg x 20m x 5

T Bar row
50 10
60 10
70 5 5
50 10 10

Sled Push / Roped sled pull
40kg x 3

Assault bike
30sec x 3

Stairmaster
2 mins
 
Fasted session, deadlifts were a struggle which I'm not sure is a result of reduction in calories or the fact I've worked everyday this week since Monday (Tuesday night swimming). Tomorrow should be a rest day unless I end up going swimming with the girl.

Deadlift
70 10 10
110 5 5 5
130 3 x 3

Bench
40 10 10
60 8 5 5
65 5 5 5

Seated DB Shoulder Press
18 10 10
20 3 x 8
22 5 5 5

Cable flies

Cable bis/tris

Lat pulldown

6 minutes HIIT treadmill
 
Lunchtime session.

Jumped off the bench as squat rack was free and there are clearly more gains from squats than benching. Nothing amazing to note today

Bench
40 10 10
60 5 5 5
65 5

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

BOR
60 10 10
70 5 x 5

Cable row
 
Supposed to be a lighter day since swimming in the evening but ended up bumping into someone so ended up with a more taxing session than planned

Sled push / roped pull
50 x 3
60 x 3
50 x 3

T bar row
40 10 10
45 10 10

Cable row

DB Press
18 10 5 5

Treadmill HIIT
5 mins
 
Lunch session. Not sure what happened today but didn't get that much done, really inefficient use of time me thinks :(

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

Lu raises

Bench
40 10 10
60 3 x 5
70 5 3 3
 
Last night:

Bit of a strange session as training the girl and for some reason everything I wanted to use was being used.

Hex Bar row
60 10 10 8 5 5

Cable flies

Lat pulldown

Cable rows

Pull ups
BW 10 8 5

Dips
BW 10 8

Treadmill HIIT

Today:

Fasted session, felt a bit weak throughout and generally struggle somewhat bar the bench press which is weird as that's usually my weakest lift.

Deadlift
60 10 10
100 5 5
120 3 x 3

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

Seated DB OHP
18 10 10
20 5 8 8

Cable bi/tri
 
Lunch session, happy with numbers. Squat was a bit tight going in but managed the 120s. Bench is feeling more solid than usually so not sure whether my calorie deficit is on point ATM :/

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

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

Row
55 10 10
65 5 x 5

Cable tris
 
Lunch session, felt very tired during this session and felt some soreness last night during swimming so I guess the reduction of calories is catching up on me.

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

T bar row
40 10
50 10
55 10
65 3 x 5

DB OHP
18 8 5 5 5
 
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