wozza2k's pursuit of vanity

wozza2k · 25 Jul 2021 at 15:01

17/07/2021 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 8

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

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

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

Hammer Curls:
14 3 x 10

wozza2k · 25 Jul 2021 at 15:03

19/07/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 8

DL:
60 3 x 10
100 3 x 6
110 3 x 4

Leg extension
45 3 x 15
55 3 x 12

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 3 x 10

DB lat raises
6 3 x 15

wozza2k · 25 Jul 2021 at 15:03

21/07/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 5 x 7

Bench
50 5 x 10

DB Curl:
12 3 x 10

Lying leg curl
45 3 x 10

Seated cable row
20 3 x 15
23.5 3 x 10

DB Lat Raises:
8 3 x 10

wozza2k · 25 Jul 2021 at 15:04

22/07/2021

Day 1 : (Leg Focused)

Incline DB Press:
24 3 x 10
26 3 x 8
30 3 x 6

Lat Pulldown:
54 3 x 10
61 3 x 8

Squat:
60 2 x 10
80 2 x 8
100 3 x 5

Hanging Leg Raises:
BW 5 x 8

Curls
14 3 x 10

wozza2k · 25 Jul 2021 at 15:04

23/07/2021

Day 2 : (Chest Focused)

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

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

Standing Arnold Press:
16 3 x 10

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

wozza2k · 25 Jul 2021 at 15:05

24/07/2021 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 8 8 8 7 5

Machine plate row
30 2 x 10
40 3 x 10

Chest supported Row:
26 3 x 10
30 3 x 8

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

Hammer Curls:
14 3 x 10

wozza2k · 25 Jul 2021 at 15:07

Think fatigue have been setting in hence day breaks between sessions last week but this week I'm almost cramming the sessions in as I'm taking a week off to explore the Scottish highlands. Strength feels iffy and recovery is definitely suffering as feeling creaky all over so the week off will be welcome but will see how the sleep goes when I'm in a camper van...

25/07/2021 - Fasted

Day 4 : (Leg Focused)

DL:
70 5 x 6
100 3 x 5
110 3 x 3
120 3 x 2

Weight Dip:
BW 5 x 8

Leg extension
45 3 x 15
55 3 x 12

Rope Face-pull:
18.75 3 x 15
21.21 3 x 15

Overhead Tricep Extensions
21.25 3 x 15
23.75 3 x 10

DB lat raises
8 3 x 15

wozza2k · 25 Jul 2021 at 15:35

jsmoke said:
You only bench press 50/60kg after all those years?

I think I hit just under 80 earlier this year but recently it's been circa 50/60 just because I'm doing higher reps so finding myself fatiguing

wozza2k · 3 Aug 2021 at 17:03

jsmoke said:
So after 8 years are you ripped?

Ha I wish

wozza2k · 11 Aug 2021 at 21:38

Right had a brief break, getting back into things now.

04/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 5 x 6

Lying leg curl
45 3 x 10

DB Curl:
12 3 x 10

Bench
50 5 x 10

DB Lat Raises:
8 3 x 10

wozza2k · 11 Aug 2021 at 21:38

06/08/2021

Day 1 : (Leg Focused)

Squat:
60 3 x 5
60 3 x 10
80 3 x 8

Incline DB Press:
24 3 x 10
26 3 x 8

Lat Pulldown:
54 3 x 10
61 3 x 8

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8

wozza2k · 11 Aug 2021 at 21:41

Had to do things out of order here due to the gym being weirdly busy, probably could had push more on the bench but didn't feel comfortable after doing shoulder presses first. Deads didn't feel comfortable here at all and had me gassed so bailed. Lame session

08/08/2021 - Fasted

Day 2 : (Chest Focused)

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

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

Bench Press:
60 3 x 10
70 5 x 6

DL
70 10 9 8

Tricep Pulldowns:
16.25 2 x 15
18.75 3 x 15

wozza2k · 11 Aug 2021 at 21:42

Woke up early so squeezed a session in, nothing outstanding.

10/08/2021 - Fasted

Day 3 : (Back Focused)

Chest supported Row:
26 3 x 10
30 3 x 8
32 3 x 6

Weighted Pull-ups:
BW 8 8 6 5

Machine plate row
30 2 x 10
40 3 x 10

Leg Press:
50 2 x 15
90 2 x 15
110 3 x 15

Hammer Curls:
12 2 x 10
14 3 x 10

wozza2k · 11 Aug 2021 at 21:43

Another meh session.

11/08/2021

Day 4 : (Leg Focused)

DL:
70 3 x 8
100 3 x 4

Leg extension
45 3 x 15
55 3 x 12

Weight Dip:
BW 5 x 8

Rope Face-pull:
18.75 3 x 15
21.21 3 x 15

Overhead Tricep Extensions
21.25 3 x 15
23.75 3 x 10

DB lat raises
10 3 x 8

wozza2k · 6 Sep 2021 at 10:40

12/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
25 3 x 10
35 5 x 6

Seated plate row
20 3 x 15
30 3 x 10

DB Lat Raises:
10 3 x 10

DB Curl:
14 3 x 10

Seated leg curl
45 3 x 10

Seated cable row
20 3 x 10
23.5 3 x 10

Bench
50 5 x 10

wozza2k · 6 Sep 2021 at 10:42

14/08/2021 - Fasted

Day 1 : (Leg Focused)

Squat:
60 3 x 8
80 3 x 6
100 3 x 4

Incline DB Press:
28 5 x 8

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8

Lying Leg Curl
45 3 x 10

Lat Pulldown:
54 3 x 10
61 3 x 8

wozza2k · 6 Sep 2021 at 10:43

16/08/21

Day 2 : (Chest Focused)

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

Bench Press:
60 3 x 10
80 5 x 3

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

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

wozza2k · 6 Sep 2021 at 10:43

17/08/2021

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 8

Machine plate row
40 5 x 10

Leg Press:
80 2 x 15
100 2 x 15
120 3 x 15

Chest supported Row:
26 3 x 10
30 3 x 8

Hammer Curls:
14 3 x 10

wozza2k · 6 Sep 2021 at 10:46

Been getting grief with the knees so visited the physio today, so basically told me I need to chill with the leg/quad work. Been told I can keep Squats and Deadlifts in my routine but will be swapping out the leg machine work for BSS from here on till physio signs me off.

19/08/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 8

DL: 3x5
60 3 x 8
80 3 x 6
100 3 x 4

BSS
BW 3 x 10

Rope Face-pull:
18.75 3 x 15

Overhead Tricep Extensions
21.25 3 x 15

DB lat raises
10 3 x 8

wozza2k · 6 Sep 2021 at 10:46

26/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 8
35 5 x 6

Bench
50 5 x 10

Seated plate row
30 3 x 10
45 3 x 10

DB Lat Raises:
8 3 x 10

BSS
BW 3 x 10

DB Curl:
14 3 x 10

Seated cable row
20 3 x 10
23.5 3 x 10