wozza2k's pursuit of vanity

Pretty much over this cold thing but still too many late nights, happy with strength tonight so will push on from here.

Squat
60 10 10
100 10 10
120 3 x 3

Pull ups
BW 10

Deadlift
100 10 10
120 5 5

Rings pull ups
BW 10

T bar row
60 10 10

Sled

5 mins running - 30 sec hi, 40 secs low speed
 
Fasted session. Need todo more mobility work as wrists feel tight whilst benching.

Row
60 10 10
70 3 x 5
80 3 x 5

Bench
50 10 10
60 3 x 8
70 3 x 5

Lat pulldown

Cable tris

Face pulls
 
Booked myself a 'last minute' trip to Mexico in a months time so upping the number of session although these will be lunch session so probably won't have the same intensity due to the time pressure.

First of many lunch sessions to come and quite pleasantly surprised with what can be achieved, will need a little more structure of sorts but will tinker around and will have to fit in with all the other corporate types who train at lunchtime :/

Squat
60 10 10
100 6 6 6
120 3 x 3

Pull ups
BW 8 5

Trap bar DL
100 10 10

Cable tris

Standing DB press
18 10 5

Ring pull ups
BW 5 5 5
 
Another lunch session, didn't get as much done today :/

BOR
60 10 10
70 5 5 5
80 5 x 5

Cable tris

Lat pulldown

C&P
40 6 5 5 5
 
I seem to be achieving less and less in these lunchtime sessions...

Squat
60 10 10
100 3 x 5
120 4 3 3

DL
60 10 10
100 5 5 5

Bench
40 10 10
60 8 8 5 5 5

Cable flies
 
Quick post work session and damn son this killed me.

Sled push
40kg x 20m x 5

T Bar row
50 10
60 10
70 5 5
50 10 10

Sled Push / Roped sled pull
40kg x 3

Assault bike
30sec x 3

Stairmaster
2 mins
 
Fasted session, deadlifts were a struggle which I'm not sure is a result of reduction in calories or the fact I've worked everyday this week since Monday (Tuesday night swimming). Tomorrow should be a rest day unless I end up going swimming with the girl.

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

Bench
40 10 10
60 8 5 5
65 5 5 5

Seated DB Shoulder Press
18 10 10
20 3 x 8
22 5 5 5

Cable flies

Cable bis/tris

Lat pulldown

6 minutes HIIT treadmill
 
Lunchtime session.

Jumped off the bench as squat rack was free and there are clearly more gains from squats than benching. Nothing amazing to note today

Bench
40 10 10
60 5 5 5
65 5

Squat
60 10 10
100 3 x 5
120 1 1 1

BOR
60 10 10
70 5 x 5

Cable row
 
Supposed to be a lighter day since swimming in the evening but ended up bumping into someone so ended up with a more taxing session than planned

Sled push / roped pull
50 x 3
60 x 3
50 x 3

T bar row
40 10 10
45 10 10

Cable row

DB Press
18 10 5 5

Treadmill HIIT
5 mins
 
Lunch session. Not sure what happened today but didn't get that much done, really inefficient use of time me thinks :(

Deadlift
60 10 10
100 3 x 5
120 5 5 5
130 3 x 3

Lu raises

Bench
40 10 10
60 3 x 5
70 5 3 3
 
Last night:

Bit of a strange session as training the girl and for some reason everything I wanted to use was being used.

Hex Bar row
60 10 10 8 5 5

Cable flies

Lat pulldown

Cable rows

Pull ups
BW 10 8 5

Dips
BW 10 8

Treadmill HIIT

Today:

Fasted session, felt a bit weak throughout and generally struggle somewhat bar the bench press which is weird as that's usually my weakest lift.

Deadlift
60 10 10
100 5 5
120 3 x 3

Bench
40 10 10
60 3 x 5
70 3 x 5

Seated DB OHP
18 10 10
20 5 8 8

Cable bi/tri
 
Lunch session, happy with numbers. Squat was a bit tight going in but managed the 120s. Bench is feeling more solid than usually so not sure whether my calorie deficit is on point ATM :/

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

Bench
40 10 10
60 3 x 5
70 3 x 5

Row
55 10 10
65 5 x 5

Cable tris
 
Lunch session, felt very tired during this session and felt some soreness last night during swimming so I guess the reduction of calories is catching up on me.

DL
60 10 10
100 3 x 5
120 3 3 3
130 3 x 3

T bar row
40 10
50 10
55 10
65 3 x 5

DB OHP
18 8 5 5 5
 
Lunch session, legs felt solid but tired at the same time if that works.

Ended up scoffing down a massive box of fried chicken postworkout, I think my body is pushing back on this deficit.

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

Dips
BW 10 10 8 5 4

Pull ups
BW 10 8 5 4

Face pulls

Cable Bis

Cable row
 
Last night:
Training with the girl, felt stupidly tired and sore so did nothing of significant and was more there to train the girl. Did a fair bit of mobility work and was tight as hell all over.

OHP
18 3 x 10
20 10 8 8

Ropes

This morning:
Fasted session, amazed I managed to achieve more in the 40 mins this morning than the 2 hours last night

Pull ups
BW 10 5

Face pulls

Deadlift
60 8 8
110 3 3

BOR
60 4 x 5

Ring pulls
BW 5 5 5
 
Lunch session:
Trying to keep the intensity of these lunch sessions high but definitely feeling the DOMs following.

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

BOR
60 10 8 8

Dips
BW 8 8 6

HIIT treadmill
4 mins - 30s hi/ 30 Lo
 
Lunch session:
Was supposed to be a light session as swimming tonight but YOLO, there are gains to be made and less than 10 days or for me to be 'beach body ready'.

Deadlift
60 10 10
100 3 x 5
120 2 x 3
130 2 x 3

Bench
60 10 10
70 5 4 3 3

T bar row
40 10
50 10
60 10 8 6 6 6
 
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