wozza2k's pursuit of vanity

Monday lunch session:

BOR
60 3 x 10
70 3 x 5

Dips
BW 5 x 5

Ring pull ups
BW 10
BW & 12 kg 7 6

Treadmill
5 mins / 1.00 distance

Thursday lunch session:

Deadlift
60 10 10
100 3 x 5
120 5
140 5
150 2 x 2

Cable rows

Pull ups
BW & 8kg 10 8 6

Bosu ball lunges

Treadmill
5:30 mins / 1.01 distance
 
GSVBagpuss said:
150x2x2 looks like gainz?
Click to expand...

Might be the best pull I've had this quarter but I'm at my heaviest as well which means my wilks isn't as great :/

Friday:

Row
40 10 10
60 3 x 10

Sled push
20
40
50
70
90

Squat
60 2 x 10
100 2x 5
120 5

Saturday fasted session:

Deadlift
75 10 10
105 3 x 5
125 5 5
145 3 3

Bench
50 10 10
60 3 x 6
70 3 x 5

Pull ups
BW & 8kg 6 6 5 6 6

Treadmill
5:40 min / 0.92

Sunday fasted session:

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

BOR
60 5 x 5

Dips
BW 5 x 5

Sparc
5 mins / 2.2km
 
Lunch session:
Deadlifts felt surprisingly light at 95 and 115, skinny bar definitely helped with grip.

Deadlift
95 10 10
115 3 x 5
135 2 x 5
145 3

Pull ups
BW & 8kg 3 x 8

Cable rows

Treadmill
0.94 / 5 mins
 
Lunch session:
Legs felt generally tight, got interrupted by a PT who seems to think I have tight quads and a gaffed right shoulder (he was right about both surprisingly) and my squat is suffering as a result, so will need to do a lot more maintenance work :/

I feel somewhat stronger in my upper body (despite not looking it) so I guess that’s a bonus of sorts.

Squat
60 10 10
100 5 5 3

Bench
55 10 10
65 3 x 5

Ring Pull ups
BW & 12 kg 5 5 4

Sparc
5 mins / 2km
 
Fasted session:
Quick session before starting the day.

Bench
60 2 x 10
70 3 x 5

Single arm Machine row
20 10
30 10
40 5 x 5

Rowing machine
2 mins / 500m
 
Monday Lunch session:
Not sure what possessed me to do BOR after both T bar rows and pull-ups, major back burn.

T bar row
40 12
50 2 x 12
60 2 x 10
70 3 x 5

Ring pull ups
BW & 8kg 7 5 3
BW 3 x 5

BOR
55 3 x 6

Tuesday lunch session:

C&P
35 2 x 10
45 3 x 6
55 4 3 2

DB OHP
18 10 10

V Squat
50 2 x 10
80 2 x 10
110 3 x 8

Dips
BW 8 5 5
 
Finally had time to update...

28/09

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

Bench
65 3 x 8

Cable rows

Lat pulldown

Sparc
2.1km / 5 mins

29/09

Row
40 12
50 12
60 10 10 6
70 3 x 5

Pull ups
BW& 8kg 5 5 5 5 4

30/09 - Fasted session

Deadlift
65 10 10
105 3 x 5
125 5
145 3 3 2

Single arm Machine row
25 10 10
30 10 5 5
35 3 x 5
40 5 x 5

Bench
60 10 10
70 3 x 5

Lat pulldown

Dips
BW 3 x 5

03/10 - Lunch session

Trap deadlift
70 12 12
110 10 5 5

Deadlift
105 5 5
125 5 5

Pull ups
BW & 8kg 10 8 5

Ring pull ups
BW & 8kg 5 5 5

05/10 - Lunch session

T bar row
45 10 10
55 10 10 10
65 3 x 10
75 5 4 3

V squat
50 10 10
90 2 x 10
110 3 x 10
130 3 x 5

Bench
60 8 8 5 5 5

Lat pulldown

06/10 - Lunch session

C&P
35 2 x 10
45 6 6 6

Squat
60 2 x 10
100 5 3 2

Seated cable row

DB OHP
18 10 5 5
 
08/10 Fasted session
Legs were still sore from the squat session so couldn't get into deadlift, just felt too tight overall to pull anything. Was pleasantly surprised on the machine row.

Single arm machine row
20 2 x 10
30 2 x 10
40 2 x 10
45 3 x 5

Deadlift
70 3 x 5
110 3

Cable tris

Bench
55 10 10
65 3 x 6
75 5

OHP
18 10 4 5 5 4

Lat pulldown

10/10 - Lunch Session

Session was going really well until cable rows and I just felt a sharp ping in the neck which left me with a stiff neck for the rest of the week. Given I've been having a dull ache in the right shoulder I've been meaning to get seen this just gives me that kick to get it seen.

Deadlift
55 2x 10
95 3 x 5
115 2 x 5
135 3 x 3
145 3 2

Bench
60 3 x 5
70 5 5 5

Cable rows

Sparc
2.1km / 5 mins

13/10 - Lunch session

Stiff neck is still there so quite wary of pushing the training :/

Deadlift
100 2 x 10
120 3 x 5

Ring Pull ups
BW 8kg 10 8 6 5 5
 
14/10 - Fasted session

Kept the bench conservative as shoulder wasn't feeling amazing.

Single arm machine Row
25 2 x 10
35 3 x 8
40 3 x 5
45 5 x 5

Seated DP shoulder
20 3 x 10

Bench
55 3 x 8

Cable bis

Lat pulldown
 
15/10 - Fasted Session

Deadlift
65 2 x 10
105 3 x 5
125 5 3

T bar row
40 10 10
50 10 10

Cable flies

Cable bis

16/10

Bench
60 x 10
70 3 x 5

BOR
60 10 5 5 5 5

Seated DB OHP
18 3 x 10

Squats
60 8 5 5
100 5 x 2
110 5 x 2

Ring pull ups
BW & 8kg 5 x 5

19/10 - Lunch session

Body really isn't liking the squats :/

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

C&P
40 5 x 5
50 3 x 5

Pull ups
BW 3 x 10
BW & 8kg 3 x 5
 
20/10 - Fasted session
Legs adequately sore from yesterday meaning deads was a struggle

Bench
60 3 x 8
70 3 x 5

Seated DB shoulder
18 2 x 10
20 3 x 8

Deadlift
70 3 x 5
110 5 5 3

Single arm Machine row
20 2 x 10
30 2 x 10
40 10 5 5
 
24/10 - Lunch session
Squats really killed me this session and some reason I can't handle reps anymore

Squat
60 3 x 5
100 2 3 4 5 6
120 3 x 2

C&P
40 3 x 10
50 5 5 3

Ring pull ups
BW & 12kg 6 6 5
 
So had a physio session on Thursday and got told my overall mobility is fine but I should look into doing more cardio...

27/10 - Lunch session

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

Cable row

Ring pull ups
BW & 12kg 5 4 4 3 3

Sparc
5 mins / 2km

28/10 - Fasted session

T-bar row
40 10
60 10 10
70 8 8 8 5

Bench
40 10
60 10 5 5
70 3 x 5

Single arm machine row
20 10
40 10 5 5 5 5

Lat pulldown

Rowing machine
1100m / 5 mins
 
Load overdue update incoming:

30/10 - Lunch session
Bench
60 2 x 10
70 5 x 5

DB OHP
18 8 5 5 4

Row
40 10
60 3 x 10
70 3 x 6

01/11 - Lunch session
C&P
35 10 10
45 3 x 5
55 5 3 2

Squat
60 2 x 10
100 3 x 5
110 2

Pull ups
BW&8kg 8 6 6 4 4


3/11 - Lunch session
Deadlift
60 10
110 5 5 5
130 5 5 3

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

9/11 - Morning session
Bench
60 2 x 10
70 5 x 5

C&P
40 3 x 10

Row
40 10

10/11 - Lunch session
Deadlift
70 2 x 10
110 3 x 5
130 3 x 3

Pull ups
BW&8kg 10 8 7 6

DB OHP
16 10
18 8 6 3

11/11 - Fasted session
T-bar Row
20 2 x 10
30 2 x 10
40 10 5 x 5

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

Lat pulldown

12/11 - Fasted session
Deadlift
60 2 x 10
100 3 x 5
120 5 3

DB shoulder press
20 8

14/11 - Fasted session
Deadlift
60 2 x 10
110 3 x 5
130 5 3
140 2 x 2

Pull ups
BW&8kg 10 8 4 4

16/11 - Lunch session
Squat
60 2 x 10
100 3 x 5

C&P
35
45 3 x 5

Lat pulldown

Bench
60 10 5 5
70 3 x 3

17/11 - Lunch session
Deadlift
60 2 x 19
100 3 x 5
120 5
140 5

Cable row

OHP
20 2 x 10
30 3 x 10

18/11 - Fasted session
seated DB OHP
18 2 x 10
20 2 x 10

Single arm machine row
20 2 x 10
30 2 x 10
40 3 x 5
50 3 x 5

Bench
60 2 x 10
70 5 x 3

22/11 - Lunch session
Bench
60 10 10
70 5 x 5

Pull up
BW & 8kg 10 6
BW& 12kg 3 x 4

23/11 - Lunch session
T bar row
40 2 x 10
60 2 x 10
70 3 x 5

DB OHP
18 10 5 5

Cable row

Lat pulldown

24/11 - Lunch session
C&P
40 3 x 10
50 5 5 3

Squat
60 3 x 5
100 3 x 3

V squat
110 3 x 5

26/11 - Fasted session
T bar row
40 2 x 10
60 2 x 10
70 3 x 5

Deadlift
70 10
110 3 x 5
130 5
140 2

Bench
60 2 x 10
70 3 x 5
75 5

Single arm machine row
20 10
30 10
40 5 x 5
 
27/11 - Lunch session

Gym was stupidly busy so didn't get to squat, also felt slightly tired so maybe for the best.

C&P
50 5 x 5

Ring pull ups
BW&8kg 10 7 5
BW & 12kg 3 x 3

DB OHP
18kg 10 10 8

Cable Bis
 
I've seemingly lost a lot of strength and even more on the endurance side of things in recent weeks... Not sure whether this is mental or due to the lack of pushing it on lunch sessions given time constraints

28/11 - Lunch session

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

Bench
60 10 10
70 3 x 5

Row
50 2 x 10
70 3 x 8

29/11 - Lunch session

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

Cable rows

1/12 - Lunch session

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

Squat
60 3 x 5
100 5 5 3

Ring pull ups
BW&8kg 10 8 6 5 5

3/12 - Fasted session

Deadlift
70 2 x 10
110 2 x 5
130 5 5 3
140 3
150 3 2

Single arm row
20 2 x 10
30 2 x 10
40 3 x 8
 
Switched things up somewhat this week by changing lunchtime sessions to morning fasted sessions before work. Biggest struggle is feeling tight whilst working out and actually getting up early enough to get a decent session in!

04/12 - Lunch session

C&P
40 2 x 10
50 3 x 5

V squat
40 2 x 10
80 2 x 10
110 3 x 8

Squat
60 2 x 10
100 3 x 5

DB OHP
18 2 x 8

06/12 - Fasted session
Bench
60 2 x 10
70 3 x 5
75 2 x 3

T bar row
40 2 x 10
50 2 x 10
65 3 x 5

DB OHP
18 8

07/12 - Fasted session

Squat
60 5 x 5
100 3 x 3

08/12 - Fasted session

Deadlift
70 2 x 10
110 3 x 3

Bench
60 2 x 10
70 2 x 5
75 3 x 3

Ring pull ups
BW & 8kg 8 6 5
 
11/12 - Fasted session

Bench
60 10 10
70 3 x 5

Squat
60 3 x 5
100 3 x 3

Cable row SS Lat Pulldown

13/12 - Fasted session

Trying to get the reps back up on the squats which is proving to be quite a struggle in the morning and in a quick session

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

Squat
60 5 5 5 10
100 5 5 3

Ring pull ups
BW&8kg 10 8 6
 
15/12 - Fasted session

Deadlift
60 2 x 10
100 3 x 5
120 3

Cable tris

OHP
20 2 x 10
30 2 x 10
35 5 5 3

Seated shoulder press
18 8 8 5

Lat pulldown

17/12 - Fasted session

T bar Row
40 2 x 10
60 10 10 5

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

Row
30 2 x 10
40 10 5 5 5 5 5

Treadmill
6mins - 1km

18/12 - Fasted session

Bench
60 5 5 10
70 3 x 5

Lat pulldown SS Cable Row

Cable chest flies / bis / tris

19/12 - Lunch session

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

Ring pull ups
BW & 8kg 3 x 8
 
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