wozza2k's pursuit of vanity

First day back lifting, had all intentions of it being a leg focused day but gym busy with all squat racks taken so did the chest day instead.

12/04/21 - Fasted

Day 2 : (Chest Focused)
Bench Press:
Bar 3 x 15
30 3 x 10
40 3 x 8
50 3 x 6

Chest Supported Rows:
14 3 x 10
16 3 x 10
18 3 x 6

Romanian DL:
50 5 x 5
60 5 x 5

Standing Arnold Press:
10 3 x 12
8 3 x 12

Low to High Cable Flys: 3x15 @ RPE 9
3.75 3 x 10

Tricep Pulldowns:
8.75 2 x 10
11.25 3 x 10

Followed by 30 min yoga
 
Couldn't sleep so ended up going to the gym early (for me) at 7am. Squat racks was once again taken but gym didn't seem as busy as previous day so decided to play around with incline BB bench as all the benches for DB was taken. Squats went ok I guess...

13/04/2021 - Fasted

Day 1 : (Leg Focused)
Incline BB Bench
Bar 3 x 10
30 3 x 8
40 3 x 6

Squat:
Bar 3 x 12
40 3 x 8
50 3 x 6
60 3 x 4

Incline DB Press:
16 3 x 8
20 8 7 6

Lat Pulldown: 3x10
40 3 x 10
47 3 x 8

Hanging Leg Raises: 3x12
BW 8 8 7

Lying Leg Curl: 3x10
35 3 x 8
 
Had all intentions of going gym during lunchtime yesterday but work go in the way, ended up doing a 2 hour walk in the evening instead as DOMs from Tuesday had kicked in. Woke up early again today hit the gym just after 7, DOMs are still in full effect so struggled somewhat. Back strength is totally shot compared to pre-pandemic as really struggled with the pull ups.

One of the movements on this workout template is upright rows but I absolutely hate it, so I always skip it. Any recommendations to replace that movement?

15/04/2021 - Fasted

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 6 6 4 3 3

Humble Row:
14 3 x 10
18 3 x 8

Leg Press:
40 3 x 15
60 3 x 12
80 3 x 10

Standing Calf Raise:
40 3 x 10
80 4 x 8

Hammer Curls:
8 3 x 10
 
I'd still hit this.

Replace upright rows with snatch grip high pulls. Your traps, delts and rotator cuffs will thank you. Not straight away, mind...they will fall out of love with you for a bit.
 
mrthingyx said:
I'd still hit this.

Replace upright rows with snatch grip high pulls. Your traps, delts and rotator cuffs will thank you. Not straight away, mind...they will fall out of love with you for a bit.
Click to expand...

I looked into these... Yea not 100% confident with that movement, will mess around and see if I can incorporate it eventually.
 
The program asks for a lot of high reps, like 12-20 odd. Still trying to get into the swing of high reps as I'm very much used to training in the low rep ranges.

Feel like I need to extensively retrain deads as extended time of WFH and being seated so much have fried my glutes.

16/04/2021 - Fasted

Day 4 : (Leg Focused)
DL
50 3 x 5
60 3 x 5
70 3 x 5

Rope Face-pull:
11.25 3 x 15

Overhead Tricep Extensions
11.25 3 x 15
13.75 x 15

Dips
BW 5 x 5

Leg Extension
20 3 x 20
25 3 x 20

Egyptian Lat Raises
5 3 x 10
 
OHP was a struggle and really felt this workout in the following days.

17/04/2021 - Fasted

Day 5 : (Deltoid Focused)
Overhead Press:
Bar 3 x 10
25 3 x 8
30 3 x 6

DB Lat Raises
4 3 x 15

Cable Seated Row
13 3 x 15
16.5 3 x 12

Lying Leg Curl
25 3 x 10
35 3 x 12

Calf Raise:
40 3 x 12
60 3 x 15
 
Had to swap days again due to squat racks being taken, weird to see them in use so much.

Bench seems to be coming back, minor struggle with the 55 but can't complain for 2nd proper bench session in a while. Rows need work.


20/04/2021 - Fasted
Day 2 : (Chest Focused)
Bench Press:
40 3 x 10
50 3 x 8
55 3 x 5

Chest Supported Rows
16 3 x 12
18 3 x 8

Standing Arnold Press:
10 3 x 10
12 3 x 8

Romanian DL:
60 3 x 10
65 3 x 8

Tricep Pulldowns:
11.25 3 x 15
13.75 3 x 10

Low to High Cable Flys:
3.75 3 x 15
 
Squat day! Felt relatively comfortable bar clicky knees... Need to build confidence up to load up more on squats as definitely wasn't too much struggle with the numbers.

21/04 - Fasted

Day 1 : (Leg Focused)
Squat:
Bar 2 x 10
50 3 x 10
60 3 x 6
65 3 x 4

Incline DB Press:
16 3 x 10
20 8 8 7

Lying Leg Curl:
35 3 x 10

Curls
10 3 x 10

Hanging Leg Raises:
BW 3 x 8

Lat Pulldown:
47 3 x 10
 
Cut this session short as wasn't feeling 100% and gym was busy. Only calf raises anyway...

24/04 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 8 8 5 5 4

Humble Row:
18 3 x 10
20 3 x 8

Leg Press:
50 3 x 15
70 3 x 12
90 3 x 10
 
Still not feeling 100% but bashed bits out, need to work on getting better sleep...

25/04/2021 - fasted

Day 4 : (Leg Focused)
DL: 3x5
60 3 x 5
70 3 x 5
80 3 x 5

Dips:
BW 6 6 6 5 5

Rope Face-pull:
11.25 3 x 15
13.75 3 x 15

Overhead Tricep Extensions
11.25 3 x 15
13.75 3 x 15

Egyptian Lat Raises:
3.75 3 x 15

Leg Extension: 3x20 RPE 9
25 3 x 20
35 3 x 20
 
Managed to finish work earlier than expected so rushed to the gym and blasted some bits out, shoulders are def a weak point

27/04
Day 5 : (Deltoid Focused)
Cable Seated Row:
16.5 3 x 15
20 3 x 12

Lying Leg Curl:
35 3 x 12
45 8 7 5

Overhead Press:
Bar 3 x 10
30 8 8 6 5 5

Calf Raise
40 3 x 15
60 3 x 15

DB Lat Raises:
4 3 x 15

DB Curl:
12 3 x 10
 
Anddddd back again within 12 hours as woke up early and thought I get some action in before work.

Definitely feels like I can put more weight on the squats and think it's mainly in my head that I won't be able to push it, will try loading up more in the next session.

28/04/21 - Fasted

Day 1 : (Leg Focused)
Squat:
50 3 x 8
60 3 x 6
70 4 x 4

Lying Leg Curl:
35 3 x 10

Incline DB Press:
18 3 x 10
20 3 x 8

Lat Pulldown:
47 3 x 10
54 3 x 8

Hanging Leg Raises:
BW 8 7 6 5 5

Curls
12 3 x 10
 
Meh day, meh workout.

29/04/2021 - Fasted

Day 2 : (Chest Focused)

Standing Arnold Press:
10 3 x 12
12 3 x 8

Bench Press:
40 3 x 10
50 3 x 8
60 3 x 4

Chest Supported Rows:
16 3 x 12
18 3 x 10

Low to High Cable Flys:
3.75 3 x 15

Tricep Pulldowns:13.75 3 x 15
16.25 3 x 10
 
Back strength is shot, used to be able to do higher reps on pull-ups and now 4+ is a struggle :(

30/04/2021 - Fasted

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 3 x 6

Leg Press:
40 3 x 15
60 2 x 12
80 2 x 12
100 3 x 12

Standing Calf Raise:
50 3 x 12
70 3 x 10
90 3 x 8

Humble Row:
18 3 x 12
22 3 x 10

Hammer Curls:
12 3 x 10
 
Ended up doing an all-nighter for work and was going to give today a miss but ended up going late afternoon, felt tired but numbers are going up. Deads felt ok, didn't struggle but didn't feel solid as such.

01/05/2021

Day 4 : (Leg Focused)
DL: 3x5
60 3 x 8
80 3 x 6
100 3 x 5

Dips:
BW 5 x 6

Leg Extension:
35 3 x 20
45 3 x 15

Rope Face-pull:
13.75 3 x 15
16.25 3 x 15

Overhead Tricep Extensions
13.75 3 x 15
16.25 3 x 15

Egyptian Lat Raises:
3.75 3 x 12
 
OHP is slow progress but pushed them out, skipped out on calf raises as gym was busy.

02/05/2021 - Fasted

Day 5 : (Deltoid Focused)
Overhead Press:
Bar 3 x 10
30 3 x 7
32.5 3 x 5

DB Curl:
12 3 x 10

DB Lat Raises:
4 3 x 15

Cable Seated Row:
20 3 x 15
23.5 3 x 8

Lying Leg Curl:
35 3 x 12
 
Trying to progress the Squats, didn't confident at 60 nor 70 but got back into it at 80 :confused:

04/05/2021 - Fasted

Day 1 : (Leg Focused)
Incline DB Press:
18 3 x 10
20 3 x 8

Squat:
60 3 x 8
70 3 x 6
80 4 x 4

Lat Pulldown:
47 3 x 10
54 3 x 8

Lying Leg Curl:
35 3 x 10

Hanging Leg Raises:
BW 8 8 6 6 5

Curls
12 3 x 10
 
Feels like strength is coming back generally here and there, generally everything feels comfortable.

05/05/2021 - Fasted

Day 2 : (Chest Focused)
Bench Press:
40 3 x 10
50 3 x 8
62.5 3 x 4

Standing Arnold Press:
12 3 x 10
14 3 x 8

Chest Supported Rows:
18 3 x 12
20 3 x 10
22 3 x 8

Tricep Pulldowns:
13.75 3 x 15
16.25 3 x 12

Low to High Cable Flys:
3.75 3 x 15
6.25 3 x 10
 
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