wozza2k's pursuit of vanity

13/07/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 7 7 7 6 6

Seated cable row
20 3 x 10
23.5 3 x 10

DB Lat Raises:
6 3 x 15

DB Curl:
12 3 x 10

Bench
50 5 x 10
 
14/07/2021

Day 1 : (Leg Focused)

Squat:
60 2 x 10
80 3 x 6
100 3 x 5

Incline DB Press:
24 3 x 10
28 3 x 8

Lying Leg Curl
45 3 x 10

Lat Pulldown:
54 3 x 10
61 7

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8
 
15/07/2021

Day 2 : (Chest Focused)

Chest Supported Rows:
24 3 x 10
28 3 x 10
32 3 x 8

Standing Arnold Press:
14 3 x 10

Bench Press:
60 10 10 10 10 8

Tricep Pulldowns:
16.25 2 x 15
18.75 3 x 15
21.25 2 x 15
 
17/07/2021 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 5 x 8

Chest supported Row:
24 3 x 10
28 3 x 10
32 3 x 7

Leg Press:
80 2 x 15
110 3 x 15
140 3 x 12

Machine plate row
30 2 x 10
40 2 x 10
50 3 x 8

Hammer Curls:
14 3 x 10
 
19/07/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 8

DL:
60 3 x 10
100 3 x 6
110 3 x 4

Leg extension
45 3 x 15
55 3 x 12

Rope Face-pull:
16.25 2 x 15
18.75 2 x 15
21.21 2 x 15

Overhead Tricep Extensions
18.75 2 x 15
21.25 2 x 15
23.75 3 x 10

DB lat raises
6 3 x 15
 
21/07/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 5 x 7

Bench
50 5 x 10

DB Curl:
12 3 x 10

Lying leg curl
45 3 x 10

Seated cable row
20 3 x 15
23.5 3 x 10

DB Lat Raises:
8 3 x 10
 
22/07/2021

Day 1 : (Leg Focused)

Incline DB Press:
24 3 x 10
26 3 x 8
30 3 x 6

Lat Pulldown:
54 3 x 10
61 3 x 8

Squat:
60 2 x 10
80 2 x 8
100 3 x 5

Hanging Leg Raises:
BW 5 x 8

Curls
14 3 x 10
 
23/07/2021

Day 2 : (Chest Focused)

Bench Press:
50 3 x 10
60 3 x 8
75 3 x 5

Chest Supported Rows:
24 3 x 10
28 3 x 10
32 3 x 8

Standing Arnold Press:
16 3 x 10

Tricep Pulldowns:
16.25 2 x 15
18.75 3 x 15
21.25 2 x 15
 
24/07/2021 - Fasted

Day 3 : (Back Focused)

Weighted Pull-ups:
BW 8 8 8 7 5

Machine plate row
30 2 x 10
40 3 x 10

Chest supported Row:
26 3 x 10
30 3 x 8

Leg Press:
80 2 x 15
110 3 x 15
140 3 x 15

Hammer Curls:
14 3 x 10
 
Think fatigue have been setting in hence day breaks between sessions last week but this week I'm almost cramming the sessions in as I'm taking a week off to explore the Scottish highlands. Strength feels iffy and recovery is definitely suffering as feeling creaky all over so the week off will be welcome but will see how the sleep goes when I'm in a camper van...

25/07/2021 - Fasted


Day 4 : (Leg Focused)

DL:
70 5 x 6
100 3 x 5
110 3 x 3
120 3 x 2

Weight Dip:
BW 5 x 8

Leg extension
45 3 x 15
55 3 x 12

Rope Face-pull:
18.75 3 x 15
21.21 3 x 15

Overhead Tricep Extensions
21.25 3 x 15
23.75 3 x 10

DB lat raises
8 3 x 15
 
Right had a brief break, getting back into things now.

04/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
20 3 x 10
30 3 x 10
35 5 x 6

Lying leg curl
45 3 x 10

DB Curl:
12 3 x 10

Bench
50 5 x 10

DB Lat Raises:
8 3 x 10
 
06/08/2021

Day 1 : (Leg Focused)

Squat:
60 3 x 5
60 3 x 10
80 3 x 8

Incline DB Press:
24 3 x 10
26 3 x 8

Lat Pulldown:
54 3 x 10
61 3 x 8

Curls
14 3 x 10

Hanging Leg Raises:
BW 5 x 8
 
Had to do things out of order here due to the gym being weirdly busy, probably could had push more on the bench but didn't feel comfortable after doing shoulder presses first. Deads didn't feel comfortable here at all and had me gassed so bailed. Lame session

08/08/2021 - Fasted


Day 2 : (Chest Focused)

Standing Arnold Press:
14 3 x 10
16 3 x 8

Chest Supported Rows:
26 3 x 10
30 3 x 10

Bench Press:
60 3 x 10
70 5 x 6

DL
70 10 9 8

Tricep Pulldowns:
16.25 2 x 15
18.75 3 x 15
 
Woke up early so squeezed a session in, nothing outstanding.

10/08/2021 - Fasted


Day 3 : (Back Focused)

Chest supported Row:
26 3 x 10
30 3 x 8
32 3 x 6

Weighted Pull-ups:
BW 8 8 6 5

Machine plate row
30 2 x 10
40 3 x 10

Leg Press:
50 2 x 15
90 2 x 15
110 3 x 15

Hammer Curls:
12 2 x 10
14 3 x 10
 
Another meh session.

11/08/2021


Day 4 : (Leg Focused)

DL:
70 3 x 8
100 3 x 4

Leg extension
45 3 x 15
55 3 x 12

Weight Dip:
BW 5 x 8

Rope Face-pull:
18.75 3 x 15
21.21 3 x 15

Overhead Tricep Extensions
21.25 3 x 15
23.75 3 x 10

DB lat raises
10 3 x 8
 
12/08/2021

Day 5 : (Deltoid Focused)

Overhead Press:
25 3 x 10
35 5 x 6

Seated plate row
20 3 x 15
30 3 x 10

DB Lat Raises:
10 3 x 10

DB Curl:
14 3 x 10

Seated leg curl
45 3 x 10

Seated cable row
20 3 x 10
23.5 3 x 10

Bench
50 5 x 10
 
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