wozza2k's pursuit of vanity

[wozza2k]

01/07 - Fasted

Bench
60 3 x 5
65 3 x 5
70 3 x 5

Seated machine row
20 2 x 10
30 2 x 10
35 3 x 5

Cable flies

Lat pulldown

Cable tris / Curls

Face pulls


03/07

DL
90 3 x 8
110 3 5

BOR
50 5 x 5

Lat pulldown

OHP
Bar 2 x 10
30 8 6 5 5 5

Cable rows

Bench
60 5
65

05/07

Squats
60 5 x 5
100 5 x 3
110 3 x 2

BOR
55 3 x 10
65 3 x 5

DB Row
28 2 x 10
32 3 x 6
34 3 x 6

Cable rows

Pull ups
BW&8KG 10 6 5 3 3

Cable tris


06/07

DB Bench
28 2 x 10
32 3 x 6

Bench
60 3 x 5
70 3 x 5

Lat pull down

OHP
30 8 8 5
35 5 5 4

Curls

07/07

DL
70 3 x 5
110 3 x 3

KB DL
24 3 x 10

Pull ups
BW 8 5 5


09/07

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

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

OHP
Bar 3 x 10
30 8 6 5 5 5

Lat pull down


10/07

BOR
60 3 x 8
70 5 x 5

Bench
60 3 x 8
70 3 x 5
75 5 5 3

DB OHP
18

DB Curls

DB Rows
28 2 x 8
32 2 x 8
36 3 x 5
38 3 x 5

Cable flies

Pull ups
BW&8KG 8 5 5 3


17/07

Bench
60 3 x 5
70 3 x 5

BOR
50 3 x 5
60 3 x 5

DL
70 3 x 5
110 3 x 5
130 3 x 3

DB Row
30 2 x 10
34 2 x 8
38 3 x 5


18/07

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

Plate loaded row
20 2 x 10
30 2 x 10
40 5 x 5

OHP
Bar 2 x 10
40 5 5 5 3 3

DB OHP
18 5 5 5 4 4

Incline DB bench
24 5 x 5

Pull ups
BW&8kg 5 x 5

Face pulls


19/07

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

Cable row

KB Lat rows
12 2 x 10
24 3 x 10
28 3 x 10

Lat pulldowns


20/07

Bench
60 5 x 5
70 3 x 5

DB Row
32 2 x 10
36 3 x 8
40 3 x 5

OHP
30 3 x 10
40 5 x 4

BOR
50 5 x 5
60 3 x 5

Cable tris

Curls

 

[wozza2k]

Squatting and deadlifting more than me!

Such awesome. Much impress.

Not updating the log as often as you, not so impress

 

[wozza2k]

23/07

Squat
60 5 x 6
100 3 x 5
120 3 x 2
125 1 2

Lat row
24 2 x 10
28 2 x 10
32 3 x 5

DB OHP / Curls
3 x 8

Cable tris

24/07

DL
60 2 x 10
110 3 x 5
130 5 5 3
140 2 2

T Rows
40 2 x 10
50 3 x 10
65 5 x 5
70 3 x 5

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

Cable flies

Lat raises

Lat pull down / curls

Face pulls


28/07 - Fasted

DL
70 2 x 10
110 3 x 5

Bench
60 3 x 5
70 3 x 5

Lat pulldown

Lat rows
28 3 x 10


29/07 - Fasted

Squats
60 5 x 5
100 3 x 5

T Bar row
40 2 x 10
50 2 x 10
65 5 x 5

Machine plate row
20 2 x 10
30 2 x 10
45 5 x 5


31/07

DL
60 2 x 10
110 3 x 5
120 3 x 3

Leg curls

Bench
60 5 x 5

Lat pull down
28 3 x 10
32 3 x 5

Seated cable rows

OHP
Bar 3 x 10

 

[wozza2k]

02/08

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

Lat pull down

Bench
60 3 x 8

Pull ups
BW&8kg 7 5 5


04/08

DL
60 10 5
110 3 x 5
130 2

Lat pull down

Pull ups
BW&8KG 5 x 5

Bench
60 5 x 5

Lat row
28 3 x 10
34 3 x 5


06/08

BOR
60 5 x 5
70 3 x 5

Pull ups
BW&8KG 8 5 5

DB OHP
20 8 6 6


07/08

Bench
60 3 x 8
70 3 x 5

DB OHP
18 3 x 8

Lat pull down

BB OHP
Bar

Cable rows

DB OH Lunges


10/08

Squats
60 5 x 5
100 3 x 5
120 3 x 1

T Rows
40 2 x 10
50 2 x 10
60 3 x 6
70 3 x 5

Hex bar DL
60 3 x 8
100 3 x 5

Lat pull down

DB OH Lunges
8kg x 30m


11/08 - Fasted

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

Seated DB Press
18 3 x 10
20 10 10

DB Row
30 2 x 10
34 3 x 5

Lat pulldown
28 3 x 10
32 3 x 8

DB Side raises


13/08

Squats
60 5 x 5
100 3 x 5
120 3 x 4

Hex DL
60 2 x 10
100 3 x 5
120 2 x 5
140 2 x 5

Lat rows
28 3 x 10


14/08

Bench
60 2 x 10
70 6 6 5 5 5

T Rows
40 2 x 10
50 2 x 10
70 5 x 5

Ring pull ups
BW&8kg 8 5 5 5 4

DB OH Lunges
8kg x 30m

Lat pull down

 

[wozza2k]

Been stupidly busy, didn't realise it was 4 months since I updated the log...

Big dump of numbers incoming! Still weak though and still not hench

17/08

Squat
60 5 x 5
100 3 x 3

DB OH Lunges
8kg x 30m

BSS
BW 3 x 10

KB Deadlift
32 3 x 10

18/08

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

OHP
Bar 3 x 10
30 3 x 5
35 3 x 5

BOR
60 5

Lat pulldown

Seated cable rows


22/08

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

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

Plate row
20
35
45

DB Press
26 3 x 8

DB Row
34 3 x 8


23/08

BOR
50 3 x 10
60 5 x 5

DB shoulder press
20 3 x 10

Lat pulldown

DB OHP Lunge
8 x 3

Cable tris

OHP
30 5 x 5


28/08

Deadlift
70 10 10
110 3 x 6
130 4 2

Squat
60 3 x 5
100 3 x 5

BSS

KB OH lunge
3 x 8kg


29/08

BOR
60 10 5 5 5
70 5 x 5

Seated Cable rows

Lat pull down

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

Lat rows

Inverted TRX Rows

Face pulls


30/08

Seated DB Shoulder
18 3 x 10
20 3 x 10

DB Row
30 3 x 10

Pull ups
BW&8kg 3 x 5

Cable flies

 

[wozza2k]

01/09 - Fasted

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

OHP
Bar 2 x 10
30 8 8 6
35 5 4


03/09

BOR
60 5 x 5

Plate rows
20 3 x 10
30 2 x 10
40 3 x 5

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

Incline DB Bench
24 3 x 6

TRX Row

Ring pull ups
BW&12kg 5 3 3

Lat pull down

04/09

DL
60 10
70 2 x 10
110 3 x 5
130 3 x 3

Squat
60 3 x 5
100 5 3 3


08/09

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

BOR
60 3 x 5

DL
60 10 10
100 3 x 5
120 5 3

Seated cable rows

Lat pull down

TRX Row

24/09

T row
40 10 10
50 3 x 10
70 3 x 8
80 3 x 5

Deadlift
60 3 x 5
100 3 x 5
120 3

Bench
60 3 x 5
70 3 x 5

Cable flies

Lat pulldown

25/09

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

DB OH Lunge
8kg 3 x 10m

DB OHP
18 3 x 8

Curls

 

[wozza2k]

Slight format change hereon as I started to use the Strong app.

26 September 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 35 kg × 4
Set 7: 35 kg × 4
Set 8: 35 kg × 4

Pull Up
Set 1: +8 kg × 6
Set 2: +8 kg × 6
Set 3: +8 kg × 6
Set 4: +8 kg × 6
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 8
Set 4: 27 kg × 8
Set 5: 27 kg × 8

Hammer Curl (Dumbbell)
Set 1: 16 kg × 8
Set 2: 16 kg × 8
Set 3: 16 kg × 6

Tricep Extension
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 17.5 kg × 8
Set 4: 17.5 kg × 8
Set 5: 17.5 kg × 8

Sprints
20 x 10m


30 September 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 35 kg × 5
Set 7: 35 kg × 5
Set 8: 35 kg × 5

Pull Up
Set 1: +8 kg × 6
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 24 kg × 10
Set 2: 24 kg × 10
Set 3: 26 kg × 8
Set 4: 26 kg × 8
Set 5: 26 kg × 8

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Tricep Extension
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 8
Set 4: 16.25 kg × 8
Set 5: 18.75 kg × 8
Set 6: 18.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Set 5: 30 kg × 10

OH Lunge
8kg x 10m x 3

 

[wozza2k]

Monday, 1 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 5

Romanian Deadlift (Barbell)
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 130 kg × 5
Set 6: 130 kg × 5
Notes: Hex bar

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8
Set 5: 50 kg × 8
Set 6: 50 kg × 8

Tuesday, 2 October 2018

Incline Bench Press (Barbell)
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Bent Over Row (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 8
Set 7: 65 kg × 8
Notes: T Bar

Cable Crossover
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 7.5 kg × 8
Set 4: 7.5 kg × 8
Set 5: 10 kg × 8
Set 6: 10 kg × 8

Lat Pulldown (Cable)
Set 1: 54 kg × 10
Set 2: 54 kg × 10
Set 3: 61 kg × 8
Set 4: 61 kg × 8
Set 5: 61 kg × 8

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 8
Set 3: 8 kg × 8

Bicep Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 8
Set 3: 14 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 13.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 8.75 kg × 10
Set 3: 11.25 kg × 10
Set 4: 11.25 kg × 10

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 8
Set 3: 28 kg × 6
Set 4: 28 kg × 6
Set 5: 28 kg × 6


Thursday, 4 October 2018

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 110 kg × 6
Set 6: 130 kg × 3

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Leg Press
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Machine)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10


Friday, 5 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 5
Set 6: 40 kg × 5
Set 7: 40 kg × 5
Set 8: 40 kg × 5

Pull Up
Set 1: +8 kg × 5
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 9
Set 3: 26 kg × 9

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 8
Set 4: 27 kg × 8
Set 5: 30.5 kg × 6
Set 6: 30.5 kg × 8

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 12.5 kg × 10
Set 2: 12.5 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
Set 5: 17.5 kg × 10
Set 6: 17.5 kg × 10


Saturday, 6 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 68 kg × 5
Set 5: 68 kg × 5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8
Set 4: 6 kg × 6
Set 5: 6 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 16.25 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 13.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 10
Set 6: 55 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5


Wednesday, 10 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Romanian Deadlift (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 130 kg × 2

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10


Saturday, 6 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 68 kg × 5
Set 5: 68 kg × 5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8
Set 4: 6 kg × 6
Set 5: 6 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 16.25 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 13.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 10
Set 6: 55 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5


Wednesday, 10 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Romanian Deadlift (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 130 kg × 2

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

Saturday, 13 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8
Set 4: 55 kg × 5
Set 5: 55 kg × 5
Set 6: 55 kg × 5

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 61 kg × 8

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8

Bicep Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 8

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 13.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 40 kg × 6
Set 6: 40 kg × 6
Set 7: 40 kg × 6
Set 8: 50 kg × 5
Set 9: 50 kg × 5


Sunday, 14 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Pull Up
Set 1: +8 kg × 8
Set 2: +8 kg × 7
Set 3: +8 kg × 5
Set 4: +8 kg × 4
Set 5: +8 kg × 3

Bench Press (Dumbbell)
Set 1: 28 kg × 10
Set 2: 28 kg × 8
Set 3: 28 kg × 8
Set 4: 28 kg × 8

 

[wozza2k]

Thursday, 18 October 2018

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 3

Squat (Barbell)
Set 1: 60 kg × 8
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5

Leg Press
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8
Set 5: 50 kg × 8
Set 6: 50 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 8
Set 2: 42.5 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8


Friday, 19 October 2018

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

Bent Over Row (Barbell)
Set 1: 60 kg × 7
Set 2: 60 kg × 7
Set 3: 60 kg × 6
Set 4: 60 kg × 5

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 54 kg × 10
Set 3: 54 kg × 8
Set 4: 61 kg × 5
Set 5: 61 kg × 5
Set 6: 61 kg × 5
Notes: Neutral grip

Bicep Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 11.25 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 18.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10

Sunday, 21 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 40 kg × 3
Set 7: 40 kg × 3
Set 8: 40 kg × 3

Pull Up
Set 1: +8 kg × 5
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 28 kg × 8
Set 2: 28 kg × 8
Set 3: 28 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Triceps Extension
Set 1: 13.75 kg × 10
Set 2: 16.25 kg × 8
Set 3: 16.25 kg × 8
Set 4: 18.75 kg × 8

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 130 kg × 3
Set 6: 130 kg × 3

 

[wozza2k]

Slight break between here and last session due to holiday. Also slightly reduced number of session in November as cancelled my membership as I took time out whilst recovering from laser eye surgery.

Friday, 9 November 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 8
Set 3: 26 kg × 8

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6

Deadlift (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3
Set 9: 130 kg × 2
Set 10: 140 kg × 2

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 10
Set 4: 27 kg × 10

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 47 kg × 10
Set 3: 54 kg × 8
Set 4: 54 kg × 8

Face Pull (Cable)
Set 1: 8.25 kg × 10
Set 2: 8.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 11.25 kg × 10

Hammer Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 10


Friday, 16 November 2018

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6

Bent Over Row (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 60 kg × 6
Set 5: 60 kg × 6

Cable Crossover
Set 1: 5 kg × 10
Set 2: 7.5 kg × 10
Set 3: 7.5 kg × 10
Set 4: 7.5 kg × 10

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 54 kg × 10
Set 3: 54 kg × 8
Set 4: 54 kg × 8

Bicep Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10

Triceps Extension (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 13.75 kg × 10
Set 4: 13.75 kg × 10

Bench Press (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3

 

[wozza2k]

03/12

Bench
60 8 8 8 5 5

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

BOR
40 3 x 10
50 5 x 5

Seated DB shoulder
16


04/12

Squat
60 5 x 5
80 3 x 3
100 3 x 2

Lat pull down
45 2 x 10
55 3 x 10

T-Bar Row
20 2 x 10
30 2 x 10
40 3 x 5


07/12

Deadlift
60 3 x 5
100 3 x 3

T-Bar Row
20 2 x 10
30 3 x 8
40 3 x 5

Bench
60 3 x 5
65 3 x 5
70 3 x 3

DB Bench
24 3 x 8

Neutral lat pull down
45 3 x 8
55 3 x 5


08/12

Seated DB Press
18 2 x 10
20 3 x 8

BOR
60 5 x 6

Incline bench
50 3 x 5

Lat pull down
47 > 54 > 61


11/12

Bench
60 3 x 8
65 3 x 5

T bar row
20 2 x 10
40 3 x 6
50 3 x 5

Lat pulldown
45 2 x 10
55 3 x 5

DB Shoulder Press
18 3 x 10


15/12

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

BSS
BW 3 x 10

DB OH Lunges
5
7.5 3 x 10

Slams
6 3 x 10

Pull ups
BW 10 5 5 5


16/12

Bench
60 3 x 8
70 3 x 5
75 5 4 4

T bar row
25 10 10
45 3 x 5

Iso lat pulldown
20 2 x 10
35 3 x 8

Seated DB Press
20 3 x 8

Seated Cable row
20

 

[wozza2k]

17/12

Squat
60 3 x 8
90 3 x 5
100 3 x 3
120 2 x 1

Calf raises

Leg extension
10 2 x 10
20 3 x 10

DB OH Lunge
7.5 3 x 10


19/12

Deadlift
60 3 x 5
100 3 x 5
120 5 3
140 3 3
150 1
152 1
155 1
160 3x1 - 2018 PB!!!

Iso Lat Pulldown
25 3 x 10


20/12

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

T Bar Row
20 3 x 10
30 3 x 8
40 3 x 5

Lat pull down
45 2 x 8
55 5 5 5


21/12

Seated OHP
20 3 x 8
22 3 x 5

DB Bench
22 2 x 10
26 3 x 6

Incline Bench
40 3 x 8

Plate row
20 2 x 10
30 3 x 6
40 3 x 5

Pull ups
BW 3 x 6

Annnnddddd we're up to date!

 

[wozza2k]

Megaupdate

Was so busy updating, I didn't see your comment till after

 

[wozza2k]

28/12

DL
70 3 x 5
110 3 x 5
130 3 x 3
150 1 1
155 1 1

BOR
50 3 x 10
60 3 x 5

OHP
20 2 x 10
30 3 x 8
35 3 x 5

Seated DB Press
18 3 x 10

 

[wozza2k]

Cool to see you piling on more than me!

That is probably a result of indulging over the festive period

 

[wozza2k]

29/12

Squat
60 3 x 5
80 3 x 5
100 3 x 3
110 3 x 2

Bench
60 3 x 8
70 3 x 5
75 3 x 4

Plate machine row
40 3 x 8

Lat pulldown
47 8 5 5
57 3 x 5

 

[wozza2k]

31/12

Squat
60 3 x 5
80 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

Bench
60 3 x 8
70 3 x 5
75 5 5 4

Seated DB Press
18 3 x 8

Plate row
40


01/01

Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
150 3 x 1
155 3 x 1

BOR
60 5 x 5
70 3 x 5

Lat pulldown
47 2 x 10
57 3 x 8


03/01

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 2 2 2

Pull ups
BW 5 x 5

DB OH lunges
7.5 3 x 10
10 2 x 10

Seated cable row
40 3 x 10


04/01

Seated DB Press
18 2 x 10
20 2 x 10
22 3 x 6

Bench
60 3 x 8
70 3 x 5

Machine Iso shoulder press
10 2 x 10
15 3 x 8

T bar row
20 2 x 10
40 3 x 5

DB Bench
24 3 x 8

Triceps


05/01

Deadlift
70 3 x 5
110 3 x 5
140 2 x 3
150 3 x 1

Lat pull down
47 2 x 10
57 3 x 5

 

[wozza2k]

Been lazy with updating this, so another numbers dump incoming

07/01

Squat
60 3 x 5
100 3 x 5
105 3 x 5

DB OH lunges
7.5 3 x 10
10 3 x 10

Pull ups
BW 3 x 5

Neutral lat pulldown
45 2 x 10
55 3 x 5


08/01

T bar row
20 2 x 10
40 3 x 5
45 3 x 5

OHP
20 2 x 10
30 3 x 5
40 3 x 4

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

Seated cable row
40 2 x 10
47 3 x 8


10/01

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

Seated cable row
45 2 x 10
55 3 x 10
65 3 x 5

ISO lat pulldown
20 2 x 10
25 2 x 10
30 3 x 5

Curls
14 3 x 10


12/01

Only tracking the lifting on this day, this was done post a calisthenics class

Deadlift
80 3 x 5
100 3 x 3

Cable Tris


13/01

BOR
60 3 x 8
70 3 x 5

OHP
20 3 x 10
30 3 x 8
35 3 x 5

T bar row
20 2 x 10
30 3 x 6
40 3 x 5

Incline bench
35 3 x 8
45 3 x 5

Seated cable row
40 3 x 8
47 3 x 5

Cable curls


14/01


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

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

Lat pulldown
45 2 x 10
55 3 x 6

Face pulls


15/01

Squat
60 3 x 5
80 3 x 5

BOR
55 5 x 8

Pull ups
BW 3 x 5

Cable flies / tries


18/01 - Fasted

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

BOR
60 3 x 8

Seated cable rows
40 3 x 8
47 3 x 5


19/01

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

T bar row
20 3 x 10
30 3 x 6

ISO lat pulldown
25 3 x 10
30 3 x 7

OHP
30 5 x 5

 

[wozza2k]

Such log. Very gains.

Nice-looking numbers on the squats...

They picked up then plateaued at that 1.5x BW mark

 

[wozza2k]

Another numbers dump incoming...

20/01

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

OH Lunges
7.5 x 3
10 x 3

Pull ups
BW 5 x 5

22/01

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

BOR
60 3 x 8

Pull ups
BW 5 x 5

Cable tris

26/01

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

Bench
60 3 x 5
65 3 x 5
70 5 5

T bar row
20 3 x 10
30 3 x 6
40 5


29/01

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

BOR
60 3 x 8
70 3 x 5

Lat pulldown
33
40
47


31/01

DB Bench
26 3 x 8
30 3 x 5

DB Row
26 2 x 10
30 3 x 8

Pulldown
33
40
47


01/02

Squat
60 3 x 5
100 3 x 5
105 3 x 3
110 2 x 2
120 2 x 2

Deadlift
60 3 x 5
100 3 x 3


02/02

BOR
60 5 x 5

OHP
20 3 x 8
30 3 x 5
35 3 x 5

Pulldown


04/02

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

Deadlift
60 3 x 5
100 3 x 5

Seated cable rows
40 2 x 10
47 3 x 8


05/02

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

T bar row
20 2 x 10
30 3 x 5
35 3 x 5

ISO lat pulldown
40 3 x 10

Tris

Seem to be missing a bunch of workouts here


12/02

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

Deadlift
60 3 x 5
100 3 x 5
120 2 x 3
130 2 x 2


14/02

T bar
20 2 x 10
30 2 x 8

Bench
60 2 x 8
65 3 x 5
70 3 x 5

ISO lat pull down
20 2 x 10
30 3 x 10

Neutral lat pulldown
45 2 x 10
55 3 x 5

DB bench
26 3 x 8

Tris

15/02

OHP - really struggled with this
20 2 x 10
30 8 8 5

DL
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2

Seated cable rows
33 2 x 10
40 2 x 10
47 2 x 10


18/02 - Fasted morning session

Seated machine row
20 3 x 10
30 3 x 8

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

Pull ups
BW 6 6 6 5

Curls