wozza2k's pursuit of vanity

Lunch session:
Bit of a rushed session and gym was packed today. Found the strength drop off on the OHP to be laughable as well.

Do hot yoga at the weekend with the girl and identified that I need to do more balance work which I already knew and to do more shoulder mobility work!

C&P
40 10 10
50 3 x 6

BOR
50 10 10
60 3 x 5

DB OHP
20 10 6 6 4 4

Squat
60 10
100 3 x 3
 
Been busy so never got round to logging the last few so bulk update! Was going so good until I caught a crappy cold hence being out for a few days

Friday lunch session:

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

DB OHP
20 10 8 8

Bench
60 3 x 8

Dips
BW 6 5 5

T Bar rows
60 3 x 10

Saturday fasted session:

Deadlift
70 10 10
110 5 5
130 5 5
150 3 3

T bar row
35 10
60 10 10 10
65 3 x 5

Lat pulldown

Sunday fasted session:

Not sure why I thought it was a good idea to deadlift two days in a row bar the gym being full but still managed to pull the 160 so happy with that!

Trap dl
70 10 10
110 3 x 5
130 5 5
150 3 3
160 2 2 1

DB OHP
18 10 6
20 3 x 6

Monday lunch session:
T bar row
40 10 10
65 3 x 8
70 8 5 5
75 3 x 5

Squat
60 3 x 5
100 3 x 5

Bench
60 8 6
70 5 5 3
 
mrthingyx said:
No curls whilst waiting?
Click to expand...

No :( Probably why Im not making any gains

Yesterday lunch session:
Really not couldn't get into the swing of things with this session but I think the body was run down as logging the day after I slept like a big baby

Squat
60 3 x 5
100 3 x 5

C&P
40 3 x 5
50 5 5 3

DB OHP
20 10 5 3

Bench
60 3 x 8
70 3 x 5
 
Sunday fasted session:

Struggled to get into this session and remember being pretty sore throughout.

T bar row
45 2 x 10
65 8 8 8
75 3 x 5

Deadlift
90 10
95 8
100 5
130 5 3 3

DB bench press
22 3 x 10

Pull ups
BW 3 x 5
BW + 8kg 4 4 3

Tuesday lunch session:
Still slightly fatigued and sore for this session but pushed through.

Trapbar Deadlift
60 10 10
100 3 x 6
120 3 x 5
140 3 3

V squat machine
40 10
90 10
110 10
120 3 x 5

Bench
60 3 x 8

Dips
BW 3 x 6
 
Been way too busy and too lazy to log so bulk update incoming:

28/07 - Friday lunch session:

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

Seated cable row

DB OHP
18 3 x 10

T bar row
55 3 x 10

29/07 - Saturday fasted session:

Trap deadlift
120 5 x 5

Bench
60 3 x 5
70 3 x5

BOR
65 10 5 5 5 5

Lat pulldown

31/07 - Monday lunch session:

C&P
40 3 x 5
50 3 x 5

V squat
40 10
80 10
100 10
120 3 x 5
130 5 5

01/08 - Tuesday lunch session

Bor
60 3 x 10
70 3 x 5

Face pulls

Pull ups
BW 10 5 5 5 4

Bench
60 10 5 5 5

03/08 - Thursday lunch session

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

Lat pulldown

04/08 - Friday lunch session

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

V squat
90 10 10
110 10

Cable row

Goblet lunges

DB OHP
18 10
20 3 x 5

Lat pulldown

05/08 - Saturday fasted session

Bench
60 10 10
70 3 x 6
75 3 x 5

Deadlift
60 10
100 3 x 5
120 3 x 3

Dips
BW 3 x 5

Pull ups
BW & 8kg 3 x 5

Cable bis/tris
 
mrthingyx said:
Read too quickly and thought you just used everything in the gym... :eek:
Click to expand...

Think that would one killer of a session...

Sunday fasted:
Squat
60 3 x 5
100 3 x 5
110 3 x 3
120 2 x 2

Bench
60 3 x 5

Cable flies

T bar row
40 10
50 10 10
60 3 x 5
70 3 x 5

DB OHP
18 10 10 5

Thursday lunch session:
Been somewhat lacking motivation this week and struggling to get into the swing of things :/ was supposed to trim down for the holiday but looks like the reverse is happening

V squat
50 10
100 3 x 5

Squat
60 10 5 5 5
100 3 x 5

C&P
40 10 10
50 4 x 5

Dips
BW 3 x 5
 
Friday lunch session :
Deadlift
70 10 10
110 5 5 5
130 5

Bench
60 3 x 5
70 3 x 5

Cable row

Rowing machine
2 mins

Sunday fasted session:
Deadlift
60 10 10
110 3 x 5
130 5
140 3
150 2

T bar Row
45 10
50 10
60 10 10
65 3 x 6

Bench
60 3 x 5
70 3 x 5

Pull ups
BW & 8kg 5 5 3
 
mrthingyx said:
Deadlift, followed by deadlift... with no arms? Hmm - somebody isn't taking this seriously enough. :D
Click to expand...

Yea provably explains my team no arms alliance

Today:
Lunch session:
Finding the v squat machine really handy so no one ever wants to use it

Trap bar deadlift
80 10

BOR
60 3 x 10
70 3 x 5

Pull up
BW & 8kg 8 6 6

Rowing machine
2 mins - 500m

V squat
50 10
90 10
110 3 x 5

Sparc
5 mins
 
Lunch session:

Deadlift
60 10
100 5 5 5
130 3 x 3

DB OHP
18 3 x 10

Pull ups
BW & 8kg 5 5 4

Dips
BW 8 5 5

Rowing machine
2 mins / 500m

Sparc
2 mins / 800m
 
Yesterday lunch session:

BOR
60 3 x 10
70 3 x 5

Cable row

Bench
60 10
70 3 x 6
75 5 4

Rowing machine
2 mins / 500m

Sparc
5 mins / 2.1km

Today fasted morning session:
Felt so comfortable pulling the 130 but grip is letting me down which is also the issue with pull-ups :/

Deadlift
70 10
110 3 x 5
130 3 x 3
140 2 x 2

Pull ups
BW 10 6 5

Cable tris

Sparc
4 mins / 1.6km
 
GSVBagpuss said:
Do you use chalk to help with your grip?
Click to expand...

I used to but haven't recently when I said grip I it's not the bar slipping but more my hand have had enough so chalk doesn't help anymore. Straps would probably be my next consideration.

This morning fasted session:

T bar row
40 2 x 10
60 2 x 10
70 3 x 5

Bench
60 10 10
70 5 5 5
75 4 4 4

Cable bis/tris
 
Lunch session:
Feels like it's been a while since I squatted properly, 110 felt really good so had a go at the 120s which also felt good, admittedly getting more reps in would be ideal.

C&P
40 2 x 10
50 3 x 5
55 5 5 4

V squat
40 10

Squat
60 5 5
100 3 x 3
110 2 x 2
120 3 x 2

Sparc
5 min / 2.2km
 
Thursday Lunch session:

Had the best part of a week out visiting Porto eating my body weight in Natas and various pastries. Managed to squeeze in a sports massage before and upon my return so felting somewhat better, although I was advised to try not to go heavy so often on squats and foam roll my quads out a lot more.

Deadlift
60 10
100 3 x 5
120 3 x 5

BOR
60 3 x 5

Face pulls

Pull ups
BW 8
BW & 8kg 6 6 5 4 4

DB OHP
16 10 10 8

Sparc
2.5 mins / 1km

Friday lunch session:

Bench
40 10
60 3 x 5
70 3 x 4

BOR
40 10 10
60 3 x 10
70 3 x 5

Cable bis

Lat pulldown

Sparc
3 mins / 1.3km

Saturday fasted session:

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

Seated DB OHP
18 3 x 10
22 3 x 6

Pull ups
BW 3 x 5

Treadmill
5 mins / 0.5km

Sunday fasted session:

Wanted to fit a session in before going to a meat festival where once again I'd be attempting to consume my bodyweight in meat, not really sure why I attempted to deadlift at all considering I did it yesterday and it was a struggle even warming up. Squats actually felt really good but felt some sticking points so need to look into that.

Squat
70 10
100 3 x 5
110 3 x 3

T bar row
55 3 x 10
60 3 x 8
70 5 5 3

Deadlift
70 10
110 5 5
130 3

Bench
60 3 x 5
70 5 5 4
 
Monday lunch session:

Legs were crazy sore from squats the day before so avoided any leg work.

C&P
35 2 x 10
45 3 x 8
55 5 3 2

Pull ups
BW & 8kg 8 8 4

Lat pulldown

Wednesday lunch session:

After yesterday’s much needed rest this session felt good but elbow was clicky during bench.

Deadlift
60 10
110 3x 5
130 5 5 3

Bench
60 3 x 5
70 3 x 5

Pull ups
BW 6 5 5
 
Thursday lunch session

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

V squat
80 2 x 10
100 3 x 5

BOR
55 10 10 10

Pull ups
BW 8 5 5

Friday lunch session:

Lawd the DOMs from yesterday session is causing me to walk like a penguin and I’ve split another pair of trousers yet again.

Today session gave me a stiff shoulder so I’ll be trying to floss that out over the weekend

DB OHP
18 2 x 10
20 8 6 6

OHP
30 10 10
35 3 x 3

Bench
60 8 8 8 5

Face pulls

Cable rows

Lat pulldowns

Sparc
5 mins / 2.2km
 
Last edited:
Saturday fasted session:

Legs still sore but did a few reps on squats because squats. Happy with the ring pull ups but as per everything else need to up the reps

Squat
60 3 x 5
100 2 x 5
120 3

Ring Pull ups
BW 10
BW & 12kg 5 5 5

Bosu ball work

Cable bis/tris

Face pulls

Sparc
5 mins / 2.1km

Sunday fasted session:

Deadlift
70 2 x 10
110 3 x 5
130 5

T bar row
45 2 x 10
65 3 x 6

Bench
60 3 x 8
70 3 x 5

Treadmill
5 mins / 0.5
 
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