wozza2k's pursuit of vanity

Fire 'drill' at 4:30 meant I am not going back to the office meaning I can get into the gym earlier which was hugely beneficial as it was empty so no waiting around for equipment.

Squats was interesting, felt tight as warming up and thought I wasn't going to be able to push pass 70kg but thought I slap it up to 75kg to see and made progress there.

Bench was similar story, was pressing 50kg and thought no way am I pushing out 60kg but managed a good bunch of sets in the end.



Squat
60kg 3 5 5 3
70kg 5
75kg 5 5 3 5 5

Bench
50kg 10
60kg 5 5 5 5 4

Row
40kg 8
50kg 5 x 5

Farmers Walk
26kg
26kg
28kg
28kg
28kg

Reverse Crunches
 
Smashed home squats and OHP today so happy with that. DL was a different story as I felt as though I never got into position properly, worked out at a different gym today so couldn't seem to set up properly (almost as though the flooring difference threw me off).

Oh the weird cable pull down at the end, yea suns out guns out etc

Squat
60kg 3 5
70kg 5
75kg 5 x 5

OHp
25kg 8
35kg 5 x 5

DL
70kg lots
80kg 5
90kg 4 3 3

Reverse crunch

Pull
7 5 5 5 And more

Cable Pulldown
Lots
 
Right seeking critique now if anyone is looking at this... Not sure whether the 'warmup' sets to working sets are taking away from me hitting my figures.

Also not brilliantly sure whether I have got my food intake set up right, currently on 2400 calories a day which consists of 30% Protein 30% Fats 40% Carbs, fats are good fats such as nuts and avocados.

Squat
60kg 5
70kg 5
77.5kg 5 5 4 4 4

Row
35kg 10
40kg 5 5
45kg 5 5 4

Pull Ups

Bench
50kg 10
55kg 5 x 5

Reverse crunches
 
Squat
60kg 8
77.5kg 5 x 5

Ohp
30kg 8
37.5kg 5 5 5 5 4

DL
60kg 5 5
80kg 3 3 3

Pull
8

Wide pull
4 4 4

Cable Pulldown

Reverse Crunches
 
Last edited:
icecold said:
Yes, you are doing to much work within a small percentage of your work sets. If your aim is to get reps and sets on a certain weight, then this will cause problems.

Animal fats are good fats too.
Click to expand...

Thanks for this I've taken on board what you've said and adjusted the warm up sets as you may see.

Re animal fats, I don't purposely cut if skin to meats nor do I opt for leanest cuts of meat (eg I pick sirloin over fillet steak, and chicken thighs over breasts) this should be sufficient as such right?
 
Weighed in at 79.5kg and did one of those eletric pulse BF measures which put me at 22.6% body fat (not that I trust it) so I am on target weight wise anyway. Going to trying and gain to 85kg then think about cutting then.

Squat
60kg 10
80kg 5 x 5

OHP
20kg 10
35kg 5 x 5

DL
70kg 3 3 3 3
80kg 3 x 3
85kg 3 x 3

Reverse Crunches
 
Tonight session was hugely frustrating, just didn't click with the DL tonight and I think my back might have gone funny although there isn't pain as such. I kept looking in the side mirror to check my back but I can't seem to pin shoulder back and kept my chest up then pull. Going to drop the weight and review form video to perfect this.

Squat
60kg 5 5
82.5kg 5 x 5

OHP
25kg 10
37.5kg 5 5 5 4 4

DL
60kg 3 3 3
80kg 3
60kg

DB shoulder
16kg 3x5

Battle Ropes
 
Short session today as got to the gym late (slightly ill and hungover as well) and it was closing so didn't get to finishy deadlifts.

Squats
60kg 5
70kg 5
85kg 5 5 5 5 3

Press
20kg 10
37.5kg 5 5 4 3 5

DL
60kg 5
 
Stupid stupid stupid, left work really late and left myself only 40 mins in the gym (closing time), thought I at least go and make an effort, not sure whether it was worth it now as ending up rushing my sets and didn't even finish the routine.

Squat
Bar 10
60kg 5
80kg 5
85kg 5 5 3 5 5

Bench
40kg 10
65kg 5 5 4 4 4
 
Trying to tidy up form and technically failed the 5 x 5 the last two sessions. There's always a shortage of 1.25kg plates as well from the bro curlers, don't worry I am aiming to hit that 100kg squat soon.
 
Been off a bit due to exam coming up and chest infection (which still haven't totally cleared up). First session back in a while so wasn't going to set any records there.

Been reading Supple Leopard and been trying to follow the guidelines for the movements but still not fully clicking with the keeping bum tight then squat/deadlift movement.


Squat
Bar 10
60kg 3 x 5
90kg 2 x 2
85kg 5 5 5 3 5

Press
20kg 10
40kg 5 4 4 3 4

DL
60kg 5
90kg 2 3 3 3 3


z3x.gif
 
Last night:


Squat
Bar 10
60kg 5 5
90kg 5 x 5

Bench
40kg 5 5
60kg 5 5 5 5 3 (Fricking knocked the catchers on the last set!)


Row
Bar 10
50kg 5 x 5
 
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