wozza2k's pursuit of vanity

01/09 - Fasted

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

OHP
Bar 2 x 10
30 8 8 6
35 5 4


03/09

BOR
60 5 x 5

Plate rows
20 3 x 10
30 2 x 10
40 3 x 5

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

Incline DB Bench
24 3 x 6

TRX Row

Ring pull ups
BW&12kg 5 3 3

Lat pull down

04/09

DL
60 10
70 2 x 10
110 3 x 5
130 3 x 3

Squat
60 3 x 5
100 5 3 3


08/09

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

BOR
60 3 x 5

DL
60 10 10
100 3 x 5
120 5 3

Seated cable rows

Lat pull down

TRX Row

24/09

T row
40 10 10
50 3 x 10
70 3 x 8
80 3 x 5

Deadlift
60 3 x 5
100 3 x 5
120 3

Bench
60 3 x 5
70 3 x 5

Cable flies

Lat pulldown

25/09

Squat
60 3 x 8
100 3 x 5
110 3 x 3

DB OH Lunge
8kg 3 x 10m

DB OHP
18 3 x 8

Curls
 
Slight format change hereon as I started to use the Strong app.

26 September 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 35 kg × 4
Set 7: 35 kg × 4
Set 8: 35 kg × 4

Pull Up
Set 1: +8 kg × 6
Set 2: +8 kg × 6
Set 3: +8 kg × 6
Set 4: +8 kg × 6
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 8
Set 4: 27 kg × 8
Set 5: 27 kg × 8

Hammer Curl (Dumbbell)
Set 1: 16 kg × 8
Set 2: 16 kg × 8
Set 3: 16 kg × 6

Tricep Extension
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 17.5 kg × 8
Set 4: 17.5 kg × 8
Set 5: 17.5 kg × 8

Sprints
20 x 10m


30 September 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 35 kg × 5
Set 7: 35 kg × 5
Set 8: 35 kg × 5

Pull Up
Set 1: +8 kg × 6
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 24 kg × 10
Set 2: 24 kg × 10
Set 3: 26 kg × 8
Set 4: 26 kg × 8
Set 5: 26 kg × 8

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Tricep Extension
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 8
Set 4: 16.25 kg × 8
Set 5: 18.75 kg × 8
Set 6: 18.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Set 5: 30 kg × 10

OH Lunge
8kg x 10m x 3
 
Monday, 1 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 5

Romanian Deadlift (Barbell)
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 100 kg × 6
Set 4: 100 kg × 6
Set 5: 130 kg × 5
Set 6: 130 kg × 5
Notes: Hex bar

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8
Set 5: 50 kg × 8
Set 6: 50 kg × 8

Tuesday, 2 October 2018

Incline Bench Press (Barbell)
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Bent Over Row (Barbell)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Set 5: 65 kg × 8
Set 6: 65 kg × 8
Set 7: 65 kg × 8
Notes: T Bar

Cable Crossover
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 7.5 kg × 8
Set 4: 7.5 kg × 8
Set 5: 10 kg × 8
Set 6: 10 kg × 8

Lat Pulldown (Cable)
Set 1: 54 kg × 10
Set 2: 54 kg × 10
Set 3: 61 kg × 8
Set 4: 61 kg × 8
Set 5: 61 kg × 8

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 8
Set 3: 8 kg × 8

Bicep Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 8
Set 3: 14 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 13.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 8.75 kg × 10
Set 3: 11.25 kg × 10
Set 4: 11.25 kg × 10

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 8
Set 3: 28 kg × 6
Set 4: 28 kg × 6
Set 5: 28 kg × 6


Thursday, 4 October 2018

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 110 kg × 6
Set 6: 130 kg × 3

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Leg Press
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Machine)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10


Friday, 5 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 5
Set 6: 40 kg × 5
Set 7: 40 kg × 5
Set 8: 40 kg × 5

Pull Up
Set 1: +8 kg × 5
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 9
Set 3: 26 kg × 9

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 8
Set 4: 27 kg × 8
Set 5: 30.5 kg × 6
Set 6: 30.5 kg × 8

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 12.5 kg × 10
Set 2: 12.5 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
Set 5: 17.5 kg × 10
Set 6: 17.5 kg × 10


Saturday, 6 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 68 kg × 5
Set 5: 68 kg × 5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8
Set 4: 6 kg × 6
Set 5: 6 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 16.25 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 13.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 10
Set 6: 55 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5


Wednesday, 10 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Romanian Deadlift (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 130 kg × 2

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10


Saturday, 6 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 6
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 68 kg × 5
Set 5: 68 kg × 5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8
Set 4: 6 kg × 6
Set 5: 6 kg × 6

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 16.25 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 13.75 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 10
Set 6: 55 kg × 5
Set 7: 55 kg × 5
Set 8: 55 kg × 5


Wednesday, 10 October 2018

Squat (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 110 kg × 3
Set 8: 110 kg × 3
Set 9: 110 kg × 3

Romanian Deadlift (Barbell)
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 110 kg × 6
Set 4: 110 kg × 6
Set 5: 130 kg × 2

Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 0 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8

Standing Calf Raise (Dumbbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

Saturday, 13 October 2018

Incline Bench Press (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8
Set 4: 55 kg × 5
Set 5: 55 kg × 5
Set 6: 55 kg × 5

Bent Over Row (Barbell)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 70 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Cable Crossover
Set 1: 6.25 kg × 10
Set 2: 6.25 kg × 10
Set 3: 8.75 kg × 10
Set 4: 8.75 kg × 10

Lat Pulldown (Cable)
Set 1: 61 kg × 10
Set 2: 61 kg × 8
Set 3: 61 kg × 8
Set 4: 61 kg × 8

Lateral Raise (Dumbbell)
Set 1: 8 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8

Bicep Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 8

Triceps Extension (Dumbbell)
Set 1: 13.75 kg × 10
Set 2: 13.75 kg × 10
Set 3: 13.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 40 kg × 6
Set 6: 40 kg × 6
Set 7: 40 kg × 6
Set 8: 50 kg × 5
Set 9: 50 kg × 5


Sunday, 14 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Pull Up
Set 1: +8 kg × 8
Set 2: +8 kg × 7
Set 3: +8 kg × 5
Set 4: +8 kg × 4
Set 5: +8 kg × 3

Bench Press (Dumbbell)
Set 1: 28 kg × 10
Set 2: 28 kg × 8
Set 3: 28 kg × 8
Set 4: 28 kg × 8
 
Thursday, 18 October 2018

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 3

Squat (Barbell)
Set 1: 60 kg × 8
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5

Leg Press
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8
Set 5: 50 kg × 8
Set 6: 50 kg × 8

Seated Leg Curl (Machine)
Set 1: 35 kg × 8
Set 2: 42.5 kg × 8
Set 3: 42.5 kg × 8
Set 4: 42.5 kg × 8


Friday, 19 October 2018

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

Bent Over Row (Barbell)
Set 1: 60 kg × 7
Set 2: 60 kg × 7
Set 3: 60 kg × 6
Set 4: 60 kg × 5

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 54 kg × 10
Set 3: 54 kg × 8
Set 4: 61 kg × 5
Set 5: 61 kg × 5
Set 6: 61 kg × 5
Notes: Neutral grip

Bicep Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 11.25 kg × 10
Set 2: 13.75 kg × 10
Set 3: 16.25 kg × 10
Set 4: 18.75 kg × 10

Face Pull (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 11.25 kg × 10

Sunday, 21 October 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6
Set 6: 40 kg × 3
Set 7: 40 kg × 3
Set 8: 40 kg × 3

Pull Up
Set 1: +8 kg × 5
Set 2: +8 kg × 5
Set 3: +8 kg × 5
Set 4: +8 kg × 5
Set 5: +8 kg × 5

Bench Press (Dumbbell)
Set 1: 28 kg × 8
Set 2: 28 kg × 8
Set 3: 28 kg × 8

Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Hammer Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10

Triceps Extension
Set 1: 13.75 kg × 10
Set 2: 16.25 kg × 8
Set 3: 16.25 kg × 8
Set 4: 18.75 kg × 8

Deadlift (Barbell)
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 130 kg × 3
Set 6: 130 kg × 3
 
Slight break between here and last session due to holiday. Also slightly reduced number of session in November as cancelled my membership as I took time out whilst recovering from laser eye surgery.

Friday, 9 November 2018

Overhead Press (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 30 kg × 6
Set 4: 30 kg × 6
Set 5: 30 kg × 6

Bench Press (Dumbbell)
Set 1: 26 kg × 8
Set 2: 26 kg × 8
Set 3: 26 kg × 8

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6

Deadlift (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3
Set 9: 130 kg × 2
Set 10: 140 kg × 2

Seated Row (Cable)
Set 1: 23.5 kg × 10
Set 2: 23.5 kg × 10
Set 3: 27 kg × 10
Set 4: 27 kg × 10

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 47 kg × 10
Set 3: 54 kg × 8
Set 4: 54 kg × 8

Face Pull (Cable)
Set 1: 8.25 kg × 10
Set 2: 8.25 kg × 10
Set 3: 11.25 kg × 10
Set 4: 11.25 kg × 10

Hammer Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 14 kg × 10


Friday, 16 November 2018

Bench Press (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6

Bent Over Row (Barbell)
Set 1: 60 kg × 6
Set 2: 60 kg × 6
Set 3: 60 kg × 6
Set 4: 60 kg × 6
Set 5: 60 kg × 6

Cable Crossover
Set 1: 5 kg × 10
Set 2: 7.5 kg × 10
Set 3: 7.5 kg × 10
Set 4: 7.5 kg × 10

Lat Pulldown (Cable)
Set 1: 47 kg × 10
Set 2: 54 kg × 10
Set 3: 54 kg × 8
Set 4: 54 kg × 8

Bicep Curl (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10

Triceps Extension (Cable)
Set 1: 8.75 kg × 10
Set 2: 11.25 kg × 10
Set 3: 13.75 kg × 10
Set 4: 13.75 kg × 10

Bench Press (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 120 kg × 3
Set 7: 120 kg × 3
Set 8: 120 kg × 3
 
03/12

Bench
60 8 8 8 5 5

Deadlift
60 3 x 5
100 3 x 5
120 5 x 3

BOR
40 3 x 10
50 5 x 5

Seated DB shoulder
16


04/12

Squat
60 5 x 5
80 3 x 3
100 3 x 2

Lat pull down
45 2 x 10
55 3 x 10

T-Bar Row
20 2 x 10
30 2 x 10
40 3 x 5


07/12

Deadlift
60 3 x 5
100 3 x 3

T-Bar Row
20 2 x 10
30 3 x 8
40 3 x 5

Bench
60 3 x 5
65 3 x 5
70 3 x 3

DB Bench
24 3 x 8

Neutral lat pull down
45 3 x 8
55 3 x 5


08/12

Seated DB Press
18 2 x 10
20 3 x 8

BOR
60 5 x 6

Incline bench
50 3 x 5

Lat pull down
47 > 54 > 61


11/12

Bench
60 3 x 8
65 3 x 5

T bar row
20 2 x 10
40 3 x 6
50 3 x 5

Lat pulldown
45 2 x 10
55 3 x 5

DB Shoulder Press
18 3 x 10


15/12

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

BSS
BW 3 x 10

DB OH Lunges
5
7.5 3 x 10

Slams
6 3 x 10

Pull ups
BW 10 5 5 5


16/12

Bench
60 3 x 8
70 3 x 5
75 5 4 4

T bar row
25 10 10
45 3 x 5

Iso lat pulldown
20 2 x 10
35 3 x 8

Seated DB Press
20 3 x 8

Seated Cable row
20
 
17/12

Squat
60 3 x 8
90 3 x 5
100 3 x 3
120 2 x 1

Calf raises

Leg extension
10 2 x 10
20 3 x 10

DB OH Lunge
7.5 3 x 10


19/12

Deadlift
60 3 x 5
100 3 x 5
120 5 3
140 3 3
150 1
152 1
155 1
160 3x1 - 2018 PB!!!

Iso Lat Pulldown
25 3 x 10


20/12

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

T Bar Row
20 3 x 10
30 3 x 8
40 3 x 5

Lat pull down
45 2 x 8
55 5 5 5


21/12

Seated OHP
20 3 x 8
22 3 x 5

DB Bench
22 2 x 10
26 3 x 6

Incline Bench
40 3 x 8

Plate row
20 2 x 10
30 3 x 6
40 3 x 5

Pull ups
BW 3 x 6

Annnnddddd we're up to date!
 
31/12

Squat
60 3 x 5
80 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

Bench
60 3 x 8
70 3 x 5
75 5 5 4

Seated DB Press
18 3 x 8

Plate row
40


01/01

Deadlift
70 3 x 5
110 3 x 5
130 3 x 3
150 3 x 1
155 3 x 1

BOR
60 5 x 5
70 3 x 5

Lat pulldown
47 2 x 10
57 3 x 8


03/01

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 2 2 2

Pull ups
BW 5 x 5

DB OH lunges
7.5 3 x 10
10 2 x 10

Seated cable row
40 3 x 10


04/01

Seated DB Press
18 2 x 10
20 2 x 10
22 3 x 6

Bench
60 3 x 8
70 3 x 5

Machine Iso shoulder press
10 2 x 10
15 3 x 8

T bar row
20 2 x 10
40 3 x 5

DB Bench
24 3 x 8

Triceps


05/01

Deadlift
70 3 x 5
110 3 x 5
140 2 x 3
150 3 x 1

Lat pull down
47 2 x 10
57 3 x 5
 
Been lazy with updating this, so another numbers dump incoming

07/01

Squat
60 3 x 5
100 3 x 5
105 3 x 5

DB OH lunges
7.5 3 x 10
10 3 x 10

Pull ups
BW 3 x 5

Neutral lat pulldown
45 2 x 10
55 3 x 5


08/01

T bar row
20 2 x 10
40 3 x 5
45 3 x 5

OHP
20 2 x 10
30 3 x 5
40 3 x 4

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

Seated cable row
40 2 x 10
47 3 x 8


10/01

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

Seated cable row
45 2 x 10
55 3 x 10
65 3 x 5

ISO lat pulldown
20 2 x 10
25 2 x 10
30 3 x 5

Curls
14 3 x 10


12/01

Only tracking the lifting on this day, this was done post a calisthenics class

Deadlift
80 3 x 5
100 3 x 3

Cable Tris


13/01

BOR
60 3 x 8
70 3 x 5

OHP
20 3 x 10
30 3 x 8
35 3 x 5

T bar row
20 2 x 10
30 3 x 6
40 3 x 5

Incline bench
35 3 x 8
45 3 x 5

Seated cable row
40 3 x 8
47 3 x 5

Cable curls


14/01


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

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

Lat pulldown
45 2 x 10
55 3 x 6

Face pulls


15/01

Squat
60 3 x 5
80 3 x 5

BOR
55 5 x 8

Pull ups
BW 3 x 5

Cable flies / tries


18/01 - Fasted

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

BOR
60 3 x 8

Seated cable rows
40 3 x 8
47 3 x 5


19/01

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

T bar row
20 3 x 10
30 3 x 6

ISO lat pulldown
25 3 x 10
30 3 x 7

OHP
30 5 x 5
 
Another numbers dump incoming...

20/01

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

OH Lunges
7.5 x 3
10 x 3

Pull ups
BW 5 x 5

22/01

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

BOR
60 3 x 8

Pull ups
BW 5 x 5

Cable tris

26/01

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

Bench
60 3 x 5
65 3 x 5
70 5 5

T bar row
20 3 x 10
30 3 x 6
40 5


29/01

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

BOR
60 3 x 8
70 3 x 5

Lat pulldown
33
40
47


31/01

DB Bench
26 3 x 8
30 3 x 5

DB Row
26 2 x 10
30 3 x 8

Pulldown
33
40
47


01/02

Squat
60 3 x 5
100 3 x 5
105 3 x 3
110 2 x 2
120 2 x 2

Deadlift
60 3 x 5
100 3 x 3


02/02

BOR
60 5 x 5

OHP
20 3 x 8
30 3 x 5
35 3 x 5

Pulldown


04/02

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

Deadlift
60 3 x 5
100 3 x 5

Seated cable rows
40 2 x 10
47 3 x 8


05/02

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

T bar row
20 2 x 10
30 3 x 5
35 3 x 5

ISO lat pulldown
40 3 x 10

Tris

Seem to be missing a bunch of workouts here :mad:


12/02

Squat
60 3 x 5
100 3 x 5
110 3 x 3
115 2 x 2

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


14/02

T bar
20 2 x 10
30 2 x 8

Bench
60 2 x 8
65 3 x 5
70 3 x 5

ISO lat pull down
20 2 x 10
30 3 x 10

Neutral lat pulldown
45 2 x 10
55 3 x 5

DB bench
26 3 x 8

Tris

15/02

OHP - really struggled with this
20 2 x 10
30 8 8 5

DL
70 3 x 5
110 3 x 5
130 3 x 3
140 2 x 2

Seated cable rows
33 2 x 10
40 2 x 10
47 2 x 10


18/02 - Fasted morning session

Seated machine row
20 3 x 10
30 3 x 8

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

Pull ups
BW 6 6 6 5

Curls
 
Last edited:
Been really hectic with everything hence the sporadic updates.

Did a month of fitness thing between 28/12 and 28/01 where I did a workout of some kind everyday whether this is lifting, yoga, bouldering or Muay Thai (which I recently took up). Didn't really notice much from doing this bar maybe the body wanted to sleep a little more than usual.

Recently been really slaughtered at work so the sessions have been rushed/short, will look into getting a program going rather than smashing random bits mid/late March time which hopefully compliments the Muay Thai.
 
wozza2k said:
Been really hectic with everything hence the sporadic updates.

Did a month of fitness thing between 28/12 and 28/01 where I did a workout of some kind everyday whether this is lifting, yoga, bouldering or Muay Thai (which I recently took up). Didn't really notice much from doing this bar maybe the body wanted to sleep a little more than usual.

Recently been really slaughtered at work so the sessions have been rushed/short, will look into getting a program going rather than smashing random bits mid/late March time which hopefully compliments the Muay Thai.
Click to expand...

Will be very interested to see how your existing gainz carry over to Muay Thai: more core strength, more strength, more handsome will count for a lot I reckon.
 
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