wozza2k's pursuit of vanity

So had a physio session on Thursday and got told my overall mobility is fine but I should look into doing more cardio...

27/10 - Lunch session

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

Cable row

Ring pull ups
BW & 12kg 5 4 4 3 3

Sparc
5 mins / 2km

28/10 - Fasted session

T-bar row
40 10
60 10 10
70 8 8 8 5

Bench
40 10
60 10 5 5
70 3 x 5

Single arm machine row
20 10
40 10 5 5 5 5

Lat pulldown

Rowing machine
1100m / 5 mins
 
Load overdue update incoming:

30/10 - Lunch session
Bench
60 2 x 10
70 5 x 5

DB OHP
18 8 5 5 4

Row
40 10
60 3 x 10
70 3 x 6

01/11 - Lunch session
C&P
35 10 10
45 3 x 5
55 5 3 2

Squat
60 2 x 10
100 3 x 5
110 2

Pull ups
BW&8kg 8 6 6 4 4


3/11 - Lunch session
Deadlift
60 10
110 5 5 5
130 5 5 3

T bar row
40 2 x 10
60 2 x 10
70 3 x 5

9/11 - Morning session
Bench
60 2 x 10
70 5 x 5

C&P
40 3 x 10

Row
40 10

10/11 - Lunch session
Deadlift
70 2 x 10
110 3 x 5
130 3 x 3

Pull ups
BW&8kg 10 8 7 6

DB OHP
16 10
18 8 6 3

11/11 - Fasted session
T-bar Row
20 2 x 10
30 2 x 10
40 10 5 x 5

Bench
60 10 10
70 3 x 5
75 5 x 3

Lat pulldown

12/11 - Fasted session
Deadlift
60 2 x 10
100 3 x 5
120 5 3

DB shoulder press
20 8

14/11 - Fasted session
Deadlift
60 2 x 10
110 3 x 5
130 5 3
140 2 x 2

Pull ups
BW&8kg 10 8 4 4

16/11 - Lunch session
Squat
60 2 x 10
100 3 x 5

C&P
35
45 3 x 5

Lat pulldown

Bench
60 10 5 5
70 3 x 3

17/11 - Lunch session
Deadlift
60 2 x 19
100 3 x 5
120 5
140 5

Cable row

OHP
20 2 x 10
30 3 x 10

18/11 - Fasted session
seated DB OHP
18 2 x 10
20 2 x 10

Single arm machine row
20 2 x 10
30 2 x 10
40 3 x 5
50 3 x 5

Bench
60 2 x 10
70 5 x 3

22/11 - Lunch session
Bench
60 10 10
70 5 x 5

Pull up
BW & 8kg 10 6
BW& 12kg 3 x 4

23/11 - Lunch session
T bar row
40 2 x 10
60 2 x 10
70 3 x 5

DB OHP
18 10 5 5

Cable row

Lat pulldown

24/11 - Lunch session
C&P
40 3 x 10
50 5 5 3

Squat
60 3 x 5
100 3 x 3

V squat
110 3 x 5

26/11 - Fasted session
T bar row
40 2 x 10
60 2 x 10
70 3 x 5

Deadlift
70 10
110 3 x 5
130 5
140 2

Bench
60 2 x 10
70 3 x 5
75 5

Single arm machine row
20 10
30 10
40 5 x 5
 
27/11 - Lunch session

Gym was stupidly busy so didn't get to squat, also felt slightly tired so maybe for the best.

C&P
50 5 x 5

Ring pull ups
BW&8kg 10 7 5
BW & 12kg 3 x 3

DB OHP
18kg 10 10 8

Cable Bis
 
I've seemingly lost a lot of strength and even more on the endurance side of things in recent weeks... Not sure whether this is mental or due to the lack of pushing it on lunch sessions given time constraints

28/11 - Lunch session

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

Bench
60 10 10
70 3 x 5

Row
50 2 x 10
70 3 x 8

29/11 - Lunch session

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

Cable rows

1/12 - Lunch session

C&P
35 2 x 10
45 5 5 5 3 3

Squat
60 3 x 5
100 5 5 3

Ring pull ups
BW&8kg 10 8 6 5 5

3/12 - Fasted session

Deadlift
70 2 x 10
110 2 x 5
130 5 5 3
140 3
150 3 2

Single arm row
20 2 x 10
30 2 x 10
40 3 x 8
 
Switched things up somewhat this week by changing lunchtime sessions to morning fasted sessions before work. Biggest struggle is feeling tight whilst working out and actually getting up early enough to get a decent session in!

04/12 - Lunch session

C&P
40 2 x 10
50 3 x 5

V squat
40 2 x 10
80 2 x 10
110 3 x 8

Squat
60 2 x 10
100 3 x 5

DB OHP
18 2 x 8

06/12 - Fasted session
Bench
60 2 x 10
70 3 x 5
75 2 x 3

T bar row
40 2 x 10
50 2 x 10
65 3 x 5

DB OHP
18 8

07/12 - Fasted session

Squat
60 5 x 5
100 3 x 3

08/12 - Fasted session

Deadlift
70 2 x 10
110 3 x 3

Bench
60 2 x 10
70 2 x 5
75 3 x 3

Ring pull ups
BW & 8kg 8 6 5
 
11/12 - Fasted session

Bench
60 10 10
70 3 x 5

Squat
60 3 x 5
100 3 x 3

Cable row SS Lat Pulldown

13/12 - Fasted session

Trying to get the reps back up on the squats which is proving to be quite a struggle in the morning and in a quick session

Bench
60 10 10
70 3 x 5
75 3 x 5

Squat
60 5 5 5 10
100 5 5 3

Ring pull ups
BW&8kg 10 8 6
 
15/12 - Fasted session

Deadlift
60 2 x 10
100 3 x 5
120 3

Cable tris

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

Seated shoulder press
18 8 8 5

Lat pulldown

17/12 - Fasted session

T bar Row
40 2 x 10
60 10 10 5

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

Row
30 2 x 10
40 10 5 5 5 5 5

Treadmill
6mins - 1km

18/12 - Fasted session

Bench
60 5 5 10
70 3 x 5

Lat pulldown SS Cable Row

Cable chest flies / bis / tris

19/12 - Lunch session

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

Ring pull ups
BW & 8kg 3 x 8
 
01/01 - Fasted session

Hotel gym admittedly probably best equipped hotel gym I’ve ever visited.

Bench
60 2 x 10
70 3 x 5

Cable rows

Treadmill
6 min - 1km

08/01 - Fasted session
Slightly jet lagged so decide to get a session in before work, with it being January it was full of new year resolutioners so case of finding space where possible... ended up having to deadlift for first proper workout in weeks :/

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

Row
40 2 x 10
60 3 x 10

Treadmill
6mins - 1km
 
Strangely have found it really hard to get a bench for some pressing (expected) and a squat rack since the new year starters (unexpected).

09/01 - Fasted session
OHP
18 10 x 3

V squats
80 2 x 10
100 2 x 10
120 3 x 8

Ring pull ups
BW&8kg 10 8 5

Rowing machine
5 mins - 1,100m

11/01 - lunch session
Deadlift
60 2 x 10
100 3 x 5
120 4 x 3

Ring pull ups
BW&8kg 8 6 5

Cable row

Stairmaster
5 mins - 26 floors
 
12/01 - lunch session
C&P
40 2 x 10
50 3 x 5

Squat
60 2 x 10
100 3 x 3


13/01 - Fasted session
Bench
60 10 8 5
70 5 5 3

Cable flies

Curls

Lat pull down

15/01 - lunch session
Row
40 2 x 10
60 2 x 10
65 3 x 10

Squat
80 2 x 10
90 2 x 8
100 3 x 5
110 2

Stairmaster
5 mins - 26 floors

16/01 - lunch session
Legs are totally dead today from yesterday’s session, got a long way to go to squatting decent numbers again :/

Lat pull down

Ring Pull ups
BW&12kg 6 4 5 5

Sparc
5mins - 2.1km

Deadlift
105 3 x 5
 
17/01 - Lunch session
Stupidly busy in the gym today so kept it short and sweet and cut it short as lack of available equipment
Bench
60 2 x 10
70 3 x 5

DB OHP
18 10 5 5 5

Row
40 2 x 10
45 2 x 10
60 3 x 5
 
18/01 - Lunch session

Squats
60 2 x 10
80 2 x 8
100 2 x 5
110 3

Pull ups
BW 3 x 10

19/01
Bench
60 2 x 10
70 5 x 5

Cable flies

Row
40 2 x 10
50 2 x 10
60 2 x 8
65 3 x 6

Pull ups
BW&8kg 5 4 4

21/01 - Fasted session
Happy I can still pull a 140 on deads, although core felt massively fried afterwards.

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

Single arm Machine row
20 2 x 10
30 2 x 10
40 10 10 5 5

DB OHP
18 10 10 8

Cable Bis
 
Juggy1985 said:
Man your squat numbers are good! My deads miles better but struggling so bad with squats. How long ya been squatting?
Click to expand...

I started more or less when I started this thread so 5 years odd now. Keep at it and they'll progress eventually. Admittedly every year I aim to hit the 2x BW squat but never quite hit it :/
 
Squatting is all about reps - get it done at least twice a week and you will progress - it's not something you can do once a week etc. I'm forced into twice a week at the moment with a bootcamp at the gym, once on a wednesday in the bootcamp, and then coach gives everyone homework to do at the weekend. I've gone from 85kg for 5 reps total - to 102.5kg 1RM and 92.5kg for 3 sets of 7, in 6 weeks.
 
I’ve done a nice clean 250kg dead, 240kg no wrist strap but the most i’ve ever squatted is 150x3 or 165 maybe 170. Been working on it for at least a year but hardly much gainz.
 
I’ll try for twice a week. I just started stronglifts again. 130x5x5 which was my limit, no way i could do a kilo more. Deadlift will be same tonight 190x5x5. Might try wednesday to do some squats for reps. Maybe 100 for 8-10 4 setsand go on from there.
 
25/01 - Lunch session
Attempted to cardio with sets of 20, got to the 10 mark and thought nope, going to work up to 3 x 20 @ 80...


C&P
40 10 10 5

Squat
60 2 x 10
80 3 x 12

Facepulls

Row
40 10 10
55 10 10
65 5 x 6
 
26/01 - Lunch session
Deadlift
70 10
80 10
100 3 x 5
120 3

Ring pull ups
BW&8kg 8 6 6 5 4

Sparc
2.1km - 5mins

28/01 - Fasted session
Single arm machine Row
20 2 x 10
30 2 x 10
40 3 x 5
45 3 x 5

T bar row
40 2 x 10
50 2 x 10
65 3 x 8

Bench
60 2 x 10
70 3 x 5

Face pulls

30/01 - Lunch session
Body isn't liking me trying to get beyond 12 reps, getting to 12 reps is massively taxing so thought I'd attempt 120 again which was done but lawd I can't believe I used to be comfortable doing 120 for reps.

Squat
60 2 x 10
80 3 x 12
120 2 x 1

C&P
40 3 x 10

Stairmaster
5 mins - 27 floors

31/01 - Fasted session
Really not sure why deadlifted (actually I do it was because the gym is still stupidly busy due to new year starters) after yesterdays squat session but it was ok...

Deadlift
80 2 x 10
100 3 x 5
120 5

Bench
60 10 10
70 3 x 5

Ring Pull ups
Bw & 12kg 3 x 5

01/02 - Lunch session
Struggle to get onto any for of equipment so played with the sled today, its been a while

Row
40 2 x 10
50 2 x 10
65 5 x 6

Sled - 20m
60 x 3
85 x 3
110 x 3

Sparc
5 mins - 2.1km

Lat pull down
 
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