wozza2k's pursuit of vanity

What was supposed to be a lazy afternoon session turned out to be a pretty solid session.

BOR
55 10 10
65 5 x 5

Deadlift
65 10 10
95 3 x 5
115 2 x 5
135 4 3

T bar row
40 10
50 2 x 10
60 3 x 8

DB bench press
20 10 10
22 10 10

Bench press
60 10 5
65 3 x 5
70 3 x 4

Dips
BW 3 x 5
 
Lunch session

Happy to pull the 140 on deads, grip is the issue will play around and see how things progress, bench at 70 for reps is encouraging.

Deadlift
60 10 10
100 5 5
120 5
130 3 3
140 1 1 1

Bench
60 10 10
70 3 x 5

Dips
BW 8 5 5

Face pulls

Cable tris
 
Fasted session:
Never got into a rhythm on the deads so muscled through to pull the 140s. Bench however felt good!

Deadlift
60 10 10
110 5 5
130 3 2
140 1 1 1

BOR
60 5 x 5

Lu raises

Bench
60 3 x 5
70 3 x 5
75 3 x 3

Dips
BW 8 6 6 5 5

Pull ups
BW 8 6 5 5 4

Cable bis

Bosu ball work
 
Fasted morning session:
Clearly not recovered from previous days and a bit tight on time so kept it simple

Squats
60 5 5 5
100 3 x 5
110 3 x 3

DB OHP
18 8 6 6 6

Cable tris

Hanging leg raises
 
Lunch session:
Manic in the gym today so was a case of stealing equipment where I could!

Trapbar DL
80 3 x 10

Face pulls

BOR
60 2 x 10

Cable bis

Pull ups
BW 10 8 6
 
Lunch session:
Back is hurting so much right now :/

BOR
60 5 x 5
70 3 x 5

Lat pulldown

Dips
BW 5 x 5

Cable rows

DB OHP
18 10 8 6 5 5 5

Decline bench
50 10 5 5 5
 
Fasted session:
Deads went well, bench and rows were a struggle though

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

Bench
60 3 x 5
70 3 x 5

T bar row
40 10
60 10 8
70 5 5

Cable flies

Cable bis
 
Lunch session:
Came in sore as hell from yesterday but pushed through, squats really wasn't happening today.

C&P
40 10 10
50 3 x 5
55 4 3 3

Squat
60 3 x 5
100 5 x 3

Dips
BW 8 8 5
 
Fasted session:
Got hit by a stomach bug of sorts mid week and still recovering, so I thought I'd hit the gym today and get back into the swing of things, needless to say things didn't go smoothly. Will need to add more conditioning work in as the 2 mins rowing killed me (just to think I used to warm up with 10 mins odd...)

BOR
60 5 x 5

DL
60 10 10
100 5 5
130 4 3
140 2 2

T bar row
35 10 10
55 3 x 8
65 3 x 5

Cable bis

Rowing - 2.5 mins = 600 metres
 
Nearly forgot to log these

Tuesday lunch session:
Still not 100% after the stomach bug but pushed through, legs felt good so did 115 for triples on squat which felt good. Currently I seem to cope with the higher weight but not any sort of volume.

C&P really got the heart pumping.

Squat
60 8 8
100 3 x 5
110 5
115 3 3

C&P
40 3 x 5
50 3 x 5

Thursday Lunch Session:
Deads felt good so upped the weight and it paid off, probably best few sessions I've had in a while in the recent week.

Deadlift
60 10 10
100 5 5
140 4 3 3
150 2 x 2

Bor
60 10 10 5 5

Face pulls

Lu raises

Bench
60 8 8
70 4 4
 
Lunch session:
Still recovering from yesterday so was sore doing anything today.

T bar row
40 10 10
60 3 x 8
70 3 x 6

Lat pulldown

Seated DB shoulder press
20 3 x 10
22 8 6 6

Treadmill
5 mins - 30s hi / 30s low
 
Fasted session:
Gym was stupidly busy this morning for some odd reason, deadlifts felt good bar grip.

Deadlift
65 10
105 3 x 5
145 3 x 3
150 2 2

Dips
BW 10 8 6

Lat pulldown

Cable bis/tris

Rowing machine
2 mins / 500m
 
This morning:
Fasted Session - Thought I did more than this but clearly not... Bench was a struggle but guessing thats due to the Rows before

T Bar Row
40 10 10
60 3 x 8
70 3 x 5
75 3 x 5

Bench
60 10 8
70 6 6
75 3 x 3

DB Press
22 8 8
24 3 x 6
 
Lunch session:
Squats are coming back, at times I don't feel stable but I think it's mental so will push through and see.

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

Stand DB OHP
18 3 x 10

Cable bis

Rowing machine
2 mins / 500m
 
Lunch session:
Stupidly busy in the gym and got there late so short of time, pulled 140 deads for doubles which felt good. Treadmill really taxed me

Pull ups
BW 10

DL
70 10 10
100 5 5
140 5 x 2

BOR
60 10 8 5

Dips
BW 8 6

Treadmill
5 mins - hi/lo alternate
 
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