wozza2k's pursuit of vanity

Lunch session, legs felt solid but tired at the same time if that works.

Ended up scoffing down a massive box of fried chicken postworkout, I think my body is pushing back on this deficit.

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

Dips
BW 10 10 8 5 4

Pull ups
BW 10 8 5 4

Face pulls

Cable Bis

Cable row
 
Last night:
Training with the girl, felt stupidly tired and sore so did nothing of significant and was more there to train the girl. Did a fair bit of mobility work and was tight as hell all over.

OHP
18 3 x 10
20 10 8 8

Ropes

This morning:
Fasted session, amazed I managed to achieve more in the 40 mins this morning than the 2 hours last night

Pull ups
BW 10 5

Face pulls

Deadlift
60 8 8
110 3 3

BOR
60 4 x 5

Ring pulls
BW 5 5 5
 
Lunch session:
Trying to keep the intensity of these lunch sessions high but definitely feeling the DOMs following.

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

BOR
60 10 8 8

Dips
BW 8 8 6

HIIT treadmill
4 mins - 30s hi/ 30 Lo
 
Lunch session:
Was supposed to be a light session as swimming tonight but YOLO, there are gains to be made and less than 10 days or for me to be 'beach body ready'.

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

Bench
60 10 10
70 5 4 3 3

T bar row
40 10
50 10
60 10 8 6 6 6
 
Body is really feeling the fatigue now, knocking out as soon as head hits the pillow and wanting more sleep than normal. In addition appetite in the mornings is definitely more noticeable than usually.

Felt sore whilst swimming yesterday so was going to take it easier today and stick to body weight exercises but the gym was rammed so ended up doing a mix of whatever I could get my hands on. The bent over rows felt like death and really struggled to recover for each set.

DB OHP
16 10 10
20 6 6 6

Pull ups
BW 10 8 5

Cable tris / bis

Cable flies

BOR
60 10 8 5 5 5

Cable rows
 
Lunch session:

Sore. Sore all over. Was sore going into the session and more sore coming out the session. I now have the desire to eat everything. Wasn't even the hardest session :/

Bench
50 10 10
60 3 x 5

Squat
60 10
80 10
100 8 5 5

Lat pulldown
 
Last night:
Training with the girl and was a bit tired so focus was more on training her and keeping things lighter for me.

Pull ups
BW 10 6 5

Cable bis / flies

T bar row
45 3 x 10

Sled push
40kg x 20m x 3


Today:
Fasted session, pretty happy with this session. Back is a bit fried so struggled with the rows but bench felt strong.

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

BOR
60 5 x 5

Bench
60 10
70 3 x 5

DB OHP
18 2 x 10

Cable tris

Lat pull down
 
Lunch session, pretty happy with this session. Aim is to not go crazy and get injured before the holiday so we'll be keeping everything conservative now

Trap bar DL
70 10
110 3 x 5
130 3 x 5

Dips
BW 8 8 8

Pull ups
BW 10 8 8 6

Cable tri/bis/flies

Rowing machine
2 mins = 500m
 
Lunch session. Final session before holiday so it had to be all beach muscle movements, energy level is fried so happy to be able to bench the 70. Back is slaughtered so everyhing ached during the session, back to eating everything now

Bench

60 10 10
70 3 x 5


DB OHP

18 10 8 5

T bar row

40 10 10
50 10 10
60 3 x 6

Cable tris

Pull ups
BW 3 x 5
 
First session back from the holiday where the hotel gym had a small amount of equipment with dumbells which only went up to 25kg.

Lunch session yesterday:

Kept the weights conservative whilst working back into the swing of things, squats were the most punishing with everything very tight after minimal amounts of mobilising done during time off, DOMs are very much DOMs today :/

Will be keeping up with the lunch sessions with bigger sessions at the weekend as this fits my schedule for the upcoming months.

Squat
60 10 10
100 3 x 5

BOR
60 5 x 5

Pull ups
BW 10 10

Bench
40 10 10
60 3 x 5

Cable rows
 
Since the DOMs have got me, kept the training light tonight whilst training with the girl

Deadlift
60 10 10
110 5 5 5
120 5

Lat pulldown

Pull ups
 
Still suffering severely from DOMs so no idea why I put myself through this, did some cable curlz for the DOMs

Squat
60 10 10
100 5 x 3

BOR
60 10 10
70 3 x 5

Lu raises

Bench
40 10 10
60 3 x 5

Cable row/curls/tris
 
Another week plus off due to a stupid cold :/

Trying to get back into it now, gonna be sore tomorrow!

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

Pull ups
BW 8 5

BOR
60 5 x 5

Cable rows

Lat pull down
 
Lunch session

Happy ish with this, need to learn to eat more again...

C&P
40 3 x 5
50 3 x 5

Lat pulldown

Squat
75 10 10
100 3 x 5

Dips
BW 3 x 5

Cable bis
 
Friday:
Lunch, happy with this! The pump was unreal even though I wasn't chasing the pump!

Squat
60 10 10
100 4 x 6

Bench
40 10 10
60 6 6 6 5

Row
60 10 10 5 5 5

Cable tris / bis

Pull ups
BW 3 x 5

Saturday:
Training with the girl, in a rush and sore as hell from the previous day so kept it light!

OHP
20 10 10
30 10 10
35 3 x 5

Pull ups
BW 10 10

BOR
40 10 10 10

Sunday:
Still sore somewhat but muscled through and pulled very little :/

DL
70 10 10
110 3 x 5
130 2 2 2

Cable bis / rows

Bosu ball work

Battle ropes

Cable tris / bis
 
mrthingyx said:
Squatting looks good. :cool:
Click to expand...

Thanks! Want to get it back to 1.5x BW though!

Today:
Lunch session, had swimming in the evening so kept away from legs as last time I did legs before swimming I nearly drowned :/

BOR
60 10 10 10

Pull ups
BW 8 5

Bench
40 10 10
60 5 x 5

Cable bi/tris

Face pulls
 
Lunch session:

So so session, squats are comfortable yet a struggle at the same time, might increase the rep range rather than the weight for the next session

Squat
60 10 10
100 5 6 6 6 6

C&P
40 8 8
50 3 x 5

Bench
40 10 10
60 3 x 5
 
Fasted session:
The 120 deads felt good so thought to try a few reps at 130 which went up pretty damn well, rows really killed me though!


DL
80 10 10
100 5 5 5
120 3 3 3
130 3


TBar row
60 10 10
70 5 x 5

Cable bis
 
Lunch session:
Relatively happy with this session, good to have the feeling of being able to increase the weights without much trouble will push on next session!

BOR
60 10 10
70 3 x 5

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

DB Shoulder Press
18 10 10
22 3 x 5

Lat pulldown

Dips
BW 3 x 5
 
Lunch session:
Good squatting (although some tightness), good benching so good session overall

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

Bench
60 3 x 5
70 3 x 5

BOR
60 10 10
70 3 x 5
 
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