wozza2k's pursuit of vanity

Squats:
40kg 5
50kg 5
60kg 5, 5, 5, 5, 5

OHP:
20kg 5
30kg 5
35kg 3, 4, 2
30kg 5, 5

DL:
60kg 5
70kg 5
60kg 5
65kg 5, 5, 5

Reverse Crunches

Pull Ups
8, 6, 3, fail fail

Struggled through OHP today and DLs, not happy at all as it looks as though I've taken a step back, will have to push through next time
 
Squats:
40kg 5, 5
50kg 5
60kg 5
65kg 5 x 5

Bench:
40kg 8
50kg 5
55kg 4, 5, 5, 5, 5

BB Row:
Used the short barbell today so assuming its 15kg
35kg 8
40kg 5
45kg 5 x 5

Pull Ups
6, 4, 5, 3, 3

Reverse Crunches
 
Squats:
40kg 5
50kg 5
60kg 5
70kg 4, 5, 4, 4, 5

OHP:
30kg 5, 5
35kg 4, 4
30kg 4, 5. 5. 3

DL:
60kg 5, 5
70kg 5, 5, 5

Pull Ups
8, 6, 4, 3

Reverse Crunches

OHP is stupid hard to push through, I am guessing it's just one of those exercises where it's harder to put weight on continuously
 
Squats:
40kg 5
50kg 5
60kg 5
70kg 5 5 4 5 5

Bench:
40kg 5
50kg 5
55kg 2
50kg 5 5 5 5 5

BB Row:
40kg 10
45kg 5 x 5

Squats killed me today, felt like I never recovered for the bench so didn't even manage the 55kg.
 
Haven't been near a computer to update this recently so multiple updates in this one:

6th June:

Squats:
40kg 5
50kg 5
60kg 5
70kg 5 x 5

OHP:
30kg 5 x 5

DL:
60kg 5
70kg 5, 5
75kg 5, 4


10th June

Squats:
50kg 5, 5
60kg 5
70kg 5
75kg 3, 3, 4, 4, 4

Bench:
40kg 5
50kg 5
55kg 5, 5, 4, 5, 4

BB Row:
35kg 8
45kg 5
50kg 4, 4
45kg 4, 4, 5, 5, 5


13th June:

Squats:
50kg 5
60kg 5
70kg 5
75kg 5, 3, 4, 4, 3

OHP:
30kg 5
35kg 3
30kg 5, 5, 5, 5, 4

DL:
60kg 5
70kg 5, 5
80kg 5, 5
85kg 3

Reverse Crunches

Pull Ups
8, 5, 5
 
Last night

Squat:
50kg 5
60kg 5 5
70kg 4, 5, 4, 3, 4

Chest:
40kg 10
50kg 5
55kg 5 x5

Row:
35kg 10
40kg 5
45kg 5 x5

Pull:
5 5 5

Legs wasn't having any of it today, so kept squats at 70kg instead of pushing the 75kg, which I still struggled with.

Need to sleep and eat more to see if this have a more positive effect on my efforts.
 
Last edited:
My diet is during the week is fine, oats & whey shake for breakfast, salad and chicken/eggs for lunch, with boiled or stirfry veg & meat for dinner.

I've recently added more fats into my diet by snacking on nuts and throwing avocado's into my salad but time will tell how much that impacts.
 
Was on 1800 calories a day but upped it to 2200 after dropping 10kgs and just monitoring progress if any.

Not fully calculated macros but keeping protein intake to about 2g per kg of body weight and work backward from there to make up intake.
 
Tonight:

Squat
50kg 8
60kg 5, 5
70kg 5, 5, 4, 5, 5

OHP
25kg 10
30kg 5 x 5

DL
60kg 5
70kg 5
80kg 5 5 3

Body just isn't letting me push through, I think the main factor is my lack of sleep therefore I don't fully recover.
 
Trialled a new gym tonight so didn't fully stick to plan as was playing with new toys.

Squats
50kg 5 5
60kg 5
70kg 5 5 4 5 5

Chest
40kg 10
50kg 5
55kg 5 x 5

Pull ups
8 5 5

Battle Ropes
3 x 30 seconds

Monkey Bars

Will probably be joining this gym in Aug once my previous membership expires, the fact they have 2 dedicated squats racks is a bit of a clincher for me (although a PT did ask me to give it up for this client to simply chest press...)
 
Went to the gym late today hoping it would be quieter but that didn't work out. Ended up starting with pull ups, also had to share the equipment so didn't get as much warming up sets if any at all.

Pull Ups
7 5 5 3

Squats
60kg 5
70kg 5 5 5 5 5

Bench
60kg 5 5 5 4 3

Row
35kg 5
40kg 5
45kg 5 5 5 5 5

Reverse Crunches
 
Wow cardio is not loved here.

Basically thinking of adding a couple of 5k runs a week into the schuedule in between lifting days to basically get the heart healthy. I feel sometimes in the gym I struggle with my lifts more than others because I am generally unfit therefore it takes me longer than most to catch my breath between sets.

Bear in mind I was the kid at school that skipped PE since year 9 and only started doing anything health wise last year, add in asthma..

Also there is a Mens Health 10k thing a few of us are thinking of doing in Nov so better to be prepared I guess?

Feedback on the matter is appreciated.
 
I guess it's because I have friends who all have different specialities in different sports, IE some are long distance cardio bunnies, others are strength/body builders and I am trying to compete with both which in effect is canceling each other out.

Would a 5k jog once a week be that detrimental to gains as such?

Also thinking of adding Farmers Walk with DB to end of SL program to help sort out posture along with the gains it brings, good idea?
 
Had to share the rack for squats and in addition had wait for the bar for OHP so did a couple of walks in-between things and hell my forearm was pumped!

Maybe an excuse but the fact I have to wait/share equipment so much means I don't get much more than a minute of rest between sets which maybe impacting my lifts as I don't catch my breath, meh hopefully will be better when I change gyms next month

Squats
50kg 5
60kg 3 5 5
70kg 5 x 5

Farmer's Walk
22kg
24kg
26kg
28kg 5

OHP
20kg 10
30kg 5
35kg 4 4 3 3 4

DL
60kg 5
80kg 5 5
85kg 3 4
 
Squats went well today, had to do pull ups before bench due to the bench being in use.
Think back is what's holding back my bench at the moment so will switch the pull ups to wide grip to target that area and this improvement.

Squats
60kg 5
70kg 5
75kg 5 x 5

Pull
8 5 6

Bench
40kg 5
50kg 5
60kg 4, 4, 4, 4, 4

Walk
26kg
28kg x 3
30kg

Row
40 5
45 5 x 5

Reverse Crunches
 
No squat rack at the gym I went to today and since I was in a rush for time I jumped straight into OHP. I originally thought I managed 5 x 5 at 35kg but it turns out I picked up 1.25kg plates instead of 2.5kg (my normal gym dont offer 1.25kg plates) which explains why it was so much easier.

OHP
30kg 10
32.5kg 5 x 5

DL
70kg 5
80kg 5
85kg 5
87.5kg 5 5

Farmers Walk
26kg
28kg
26kg
26kg

Pull Ups
5 5 5

Reverse crunches
 
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