wozza2k's pursuit of vanity

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:
Hiya mate, just had a quick read through this and I am pretty much in the same boat as you. I lost quite a bit of weight and now am aiming for visible abs (also a bit podgy). I started mid April with Squats / Chest / DL / Dips / Pull Ups. I found that my diet had a massive part to play in this seeing a visible difference.

What's your diet like?
 
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.
 
I'd say (and I'm no expert, so please dyor as well) that if you wanted to look like that picture in the op then you should be on a significant calorie deficit (depending on timeframe). As I said before, I was of similar build and bring on a cut seems to be working wonders for me. My strength has increased whilst being on a cut as well, so you shouldn't need to worry about losses if macros are calculated correctly.
 
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
 
LiE said:
Cardio? Good bye gains :(
Click to expand...

At 7.5km/h?

His body probably didn't notice. :(

Wozza: was there any reason for the run at all? If so, you need to think about what you're trying to achieve as the chances are it didn't do anything for... very much at all.

If you don't want to sabotage your mass-gaining too severely, interval training may be something to consider...
 
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