wozza2k's pursuit of vanity

wozza2k · 20 Jun 2021 at 12:24

Happy with this session, churned out some solid deads and bench numbers despite how it was in the gym.

14/06/2021

Day 2 : (Chest Focused)

Romanian DL:
70 2 x 10
90 2 x 8
110 3 x 5
120 3 x 3
125 2 x 2

Bench Press:
50 3 x 10
60 3 x 6
75 4 x 4

Standing Arnold Press:
14 3 x 10
16 3 x 8

Chest Supported Rows:
20 3 x 10
26 3 x 8
28 3 x 7

Tricep Pulldowns:
16.25 3 x 15
18.75 3 x 12

wozza2k · 20 Jun 2021 at 12:26

15/06/2021

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 5 x 6

Humble Row:
20 3 x 10
24 3 x 8
26 3 x 6

Machine plate row
20 2 x 10
30 2 x 10
40 3 x 10

Leg Press:
80 3 x 15
100 3 x 12
120 3 x 10
140 3 x 8

Hammer Curls:
12 3 x 10

Hanging leg raises
BW 3 x 8

wozza2k · 20 Jun 2021 at 12:28

Deads numbers are going up

Weird one as going in, didn't think I was going to be able pull much then as I progressed got into the grove of things and thought f it, lets try the 130. Its looks more and more likely will be an issue than anything else as the pull was pretty quick, might keep deads at this number and try to add reps for now.

16/06/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 6

DL:
70 2 x 10
90 3 x 5
110 3 x 4
130 3 x 2

Leg extension
35 3 x 15
45 3 x 15

Rope Face-pull:
13.75 3 x 15
16.25 3 x 15

Overhead Tricep Extensions
16.25 3 x 15
18.75 3 x 15

wozza2k · 20 Jun 2021 at 12:30

19/06/2021 - Fasted

Day 5 : (Deltoid Focused)

Lying Leg Curl:
35 3 x 12
45 3 x 10

Overhead Press:
Bar 3 x 10
30 3 x 8
35 3 x 6

Bench
40 3 x 10
50 3 x 10
60 3 x 8

DB Curl:
12 3 x 10

DB Lat Raises:
6 3 x 15

Cable Seated Row:
23.5 3 x 10
27 3 x 10

wozza2k · 25 Jun 2021 at 11:21

Happy with this session, squatting 100+ for triples. DB press was testing after.

20/06/2021

Day 1 : (Leg Focused)

Squat:
60 3 x 10
80 3 x 6
100 3 x 5
105 3 x 3

Incline DB Press:
22 3 x 10
26 3 x 8
30 6 6 5

Lying Leg Curl
45 3 x 10

Lat Pulldown:
47 3 x 10
54 3 x 8

Hanging Leg Raises:
BW 3 x 8

Curls
12 3 x 10

wozza2k · 25 Jun 2021 at 11:23

Couldn't sleep so went for an early session. Still feeling it somewhat from the previous session so skipped out on the deadlifts.

22/06/2021 - Fasted

Day 2 : (Chest Focused)
Bench Press:
50 3 x 10
60 3 x 8
75 5 4 4 4 4

Chest Supported Rows:
22 3 x 10
26 3 x 8
28 3 x 8

Standing Arnold Press:
14 3 x 10
16 3 x 6

Tricep Pulldowns:
16.25 3 x 15
18.75 3 x 12

wozza2k · 29 Jun 2021 at 16:58

Left it too late to log this, I dont even remember this session...

25/06/2021

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 6

Chest supported Row:
24 3 x 10
28 3 x 10
30 3 x 8

Leg Press:
100 3 x 15
120 3 x 12
140 3 x 10

Machine plate row
20 3 x 10
40 3 x 10

Standing Calf Raise:
80 4 x 15

Hammer Curls:
14 3 x 10

Hanging Leg Raises:
BW 3 x 8

wozza2k · 29 Jun 2021 at 16:59

I do remember this one! Struggled with the deads on this one, not 100% sure why but I did so backed off on the numbers.

26/06/2021 - Fasted

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 6

DL:
70 2 x 10
90 3 x 6
110 3 x 5

Leg extension
45 3 x 15
55 3 x 10

Rope Face-pull:
16.25 3 x 15
18.75 3 x 15

Overhead Tricep Extensions
18.75 3 x 15
21.25 3 x 15

DB lat raises
6 3 x 15

wozza2k · 1 Jul 2021 at 18:55

Gym was strangely busy, so rushed this out to get back some of the England game...

29/06/2021

Day 5 : (Deltoid Focused)

Overhead Press:
Bar 3 x 10
30 3 x 8
35 3 x 6
37.5 3 x 5

Lying Leg Curl:
45 3 x 10

Bench
50 3 x 10
60 3 x 10

DB Curl:
12 3 x 10

DB Lat Raises:
6 3 x 15

wozza2k · 1 Jul 2021 at 18:57

Was going to take it easy but had energy so managed to get out some decent squats, probably best numbers so far this year.

30/06/2021

Day 1 : (Leg Focused)

Squat: 4x4
60 2 x 10
80 3 x 6
100 3 x 5
110 3 x 3

Lying Leg Curl
45 3 x 10

Incline DB Press:
24 3 x 10
28 3 x 8
30 3 x 6

Lat Pulldown:
54 3 x 10
61 3 x 6

Curls
14 3 x 10

Hanging Leg Raises:
BW 3 x 10

wozza2k · 2 Jul 2021 at 09:08

Another solid late session although bailed deadlifts and flyes due to gym closing and legs feeling it from previous day

01/07/2021

Day 2 : (Chest Focused)

Chest Supported Rows:
22 3 x 10
26 3 x 10
30 3 x 8

Bench Press:
50 3 x 10
60 3 x 8
75 5 x 5

Standing Arnold Press:
14 3 x 10
16 3 x 8

Tricep Pulldowns:
16.25 3 x 15
18.75 3 x 15

wozza2k · 2 Jul 2021 at 09:09

Woke up early so got in for an early session, Generally ok session, nothing of note to mention.

02/07/2021 - Fasted

Day 3 : (Back Focused)

Pull-ups:
BW 5 x 6

Leg Press:
90 2 x 15
120 3 x 12
140 3 x 10

Chest supported Row:
24 3 x 10
28 3 x 10
32 3 x 8

Standing Calf Raise:
80 3 x 10
100 3 x 10

Hammer Curls:
14 3 x 10

Machine plate row
35 3 x 10
45 3 x 10

wozza2k · 14 Jul 2021 at 18:20

Forgot to log... big dump incoming

04/07/2021 - Fasted

Day 4 : (Leg Focused)

Weight Dip
BW 5 x 7

DL: 3x5
70 2 x 10
90 3 x 6
110 3 x 5
120 3 x 4

Leg extension
45 3 x 15
55 3 x 10

Rope Face-pull
16.25 3 x 15
18.75 3 x 15

Overhead Tricep Extensions
18.75 3 x 15
21.25 3 x 10

DB lat raises
6 3 x 15

wozza2k · 14 Jul 2021 at 18:23

06/07/2021

Day 5 : (Deltoid Focused)

Lying Leg Curl:
45 3 x 12
35 3 x 12

Overhead Press:
Bar 3 x 10
30 3 x 10
35 5 x 6

DB Lat Raises:
6 3 x 15

Seated cable row
20 3 x 12
23.5 3 x 10

Bench
50 3 x 10
60 3 x 10

DB Curl:
12 3 x 10

wozza2k · 14 Jul 2021 at 18:24

08/07/2021

Day 1 : (Leg Focused)

Squat: 4x4
60 2 x 10
80 3 x 6
100 3 x 5
110 3 x 3

Incline DB Press:
24 3 x 10
28 3 x 8
30 3 x 6

Lat Pulldown:
54 3 x 10
61 3 x 6

Lying Leg Curl
45 3 x 10

Curls
14 3 x 10

Hanging Leg Raises:
BW 3 x 10

wozza2k · 14 Jul 2021 at 18:25

10/07/2021 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 7

Leg Press:
80 2 x 15
110 3 x 12
140 3 x 10

Chest supported Row:
24 3 x 10
28 3 x 10
32 3 x 7

Machine plate row
30 2 x 10
40 2 x 10
50 3 x 8

Hammer Curls:
14 3 x 10

wozza2k · 14 Jul 2021 at 18:25

11/07/2021 - Fasted

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 7

DL:
70 2 x 10
90 3 x 6
110 3 x 5

Rope Face-pull:
16.25 2 x 15
18.75 2 x 15
21.21 2 x 15

Overhead Tricep Extensions
18.75 2 x 15
21.25 2 x 15
23.75 2 x 12

Leg extension
45 3 x 15
55 3 x 12

DB lat raises
6 3 x 15

wozza2k · 14 Jul 2021 at 18:26

13/07/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 7 7 7 6 6

Seated cable row
20 3 x 10
23.5 3 x 10

DB Lat Raises:
6 3 x 15

DB Curl:
12 3 x 10

Bench
50 5 x 10

wozza2k · 25 Jul 2021 at 15:00

14/07/2021

Day 1 : (Leg Focused)

Squat:
60 2 x 10
80 3 x 6
100 3 x 5

Incline DB Press:
24 3 x 10
28 3 x 8

Lying Leg Curl
45 3 x 10

Lat Pulldown:
54 3 x 10
61 7

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8

wozza2k · 25 Jul 2021 at 15:01

15/07/2021

Day 2 : (Chest Focused)

Chest Supported Rows:
24 3 x 10
28 3 x 10
32 3 x 8

Standing Arnold Press:
14 3 x 10

Bench Press:
60 10 10 10 10 8

Tricep Pulldowns:
16.25 2 x 15
18.75 3 x 15
21.25 2 x 15