wozza2k's pursuit of vanity

[wozza2k]

Mass update incoming, didn't update everything on phone so looks like I've lost some details on some of the workouts

02/02 - Lunch session

Deadlift
80 3 x 10
100 5
120 5

DB OHP
16 3 x 10


04/02

Single Arm Row

25 2 x 10
35 3 x 5
40 5 x 5

T bar row
35 2 x 10
50 5 x 5

DB OHP
18 10 8 6

Bench
60 3 x 5
70 2 x 5
75 4 4

05/02 - Lunch session

Squat
60 2 x 10
80 12 12 8

BOR
40 3 x 10
50

06/02 - Lunch session

Deadlift
45 2 x 10
65 10 10
105 3 x 5
125 5 3 3

Bench
60 10 10
70 3 x 5

Row
5 mins - 1.1km

08/02 - Lunch session

Squat
60 5 x 5
100 3 x 5

Row
40 2 x 12
50 2 x 10
65 5 x 5

11/02 - Fasted session

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

Single arm row
20 2 x 10
30 2 x 10
35 3 x 8

Bench
60 10

12/02 - Lunch session
KB Deadlift
32 3 x 10

Sled - 20m
70 x 3
95 x 2
120 x 2
140 x 2

14/02 - Lunch

Deadlift
60 10
100 3 x 5
120 3 x 5

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

Pull ups
BW&8kg 6 5 5

16/02 - Lunch session

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

Pull ups
BW&8kg 10 8 6


17/02 - Fasted session
Deadlift
95 5 5 5
115 5
135 5
145 3

Single arm row
20 2x 10
35 3 x 8

Row
40 2x10
50 3 x 10

Face pulls

Copying all this in and looking back it seems I've hit certain numbers where I'm comfortable with pushing/pulling out a few sets as long as they're lower reps.

I'm not sure whether it is the effect of training at lunch time where I don't have as much dedicated time for everything which means I cannot get into the right mind frame to progress numbers right or whether I'm aiming to do too much in a single small session and I should just aim to do 2 lifts in a session as opposed to 3+.

 

[wozza2k]

23/02
First session back after a stressful week with late nights at work, eating badly and reduced sleep. Massively struggled to do much of anything in the session but will push on.

BOR
40 2 x 10
50 2 x 10
65 3 x 5

KB DL
32 3 x 10

Bench
60 3 x 5
70 5 3 3 3

Pull ups
BW&8kg 10 5 5


24/02 - Fasted session
Happier the morning after the previous days session.

Bench
60 2 x 10
70 3 x 5

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

Curls / Cable Flies

Seated DB Shoulder Press
18 7 7
16 3 x 8

Cable rows

 

[wozza2k]

25/02

Bench
60 2 x 10
70 3 x 5

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

Curls / Cable Flies

Seated DB Shoulder Press
18 7 7
16 3 x 8

Cable rows

02/03

Squat
70 3 x 5
110 5 x 3

Pull ups
BW&8kg 3 x 8

Bench
60 10 10 5

Lat pull down

03/03 - Fasted session

OHP
20 3 x 10
30 5 x 5

Seated DB shoulder press
18 10 10 6
20 5 x 5

Seated cable row

07/03

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

Bench
60 2 x 10
70 3 x 5

08/03

DB OHP
16 10
18 10 8 6

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

09/03

Seated cable row

Lat pull down

BOR
55 5 x 5

OHP
20 2 x 10
30 2 x 8
35 3 x 5

10/03

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

Bench
60 2 x 10
70 3 x 5

14/03
T bar
40 2 x 10
50 2 x 10
65 5 x 5

KB DL
32 5 x 10

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

Pull ups
BW&8kg 8 6 5 4

15/03

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

Floor press
60 2 x 10
70 3 x 5
75 3 x 5

Lat pull down

 

[wozza2k]

Big update!

19/03

Squat
60 2 x 10
100 3 x 5

C&P
35 10

Ring Pull ups
BW&8kg 8 6 5 5

20/03

T Bar Row
35 2 x 10
45 2 x 10
60 3 x 8
75 3 x 5

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

Bench
60 8 8 5

21/03 - Fasted session

OHP
20 2 x 10
30 3 x 5

Seated DB Shoulder Press
18 3 x 8

DB Row
28 3 x 8

Cable rows

Lat pull down

Face pulls

22/03

Squat
60 5 x 5
80 5 x 5

Cycle
5 mins - 2.5

26/03

Cycle
5 mins - 2.6

Cable rows

T Bar Row
40 2 x 10
50 2 x 10
65 3 x 5

28/03

DB Row
26 2 x 10
30 2 x 10
34 3 x 6

Cycle
5 mins

DL
65 3 x 5
105 5 3 3

Bench
60 3 x 10

29/03

Single arm row
25 3 x 10
35 3 x 8
40 3 x 6

DL
70 10
110 2 x 5
130 3 x 5


01/04

Deadlift
70 10 5
110 3 x 5
130 5

Bench
60 3 x 5
65 3 x 5

Seated DB shoulder
18 2 x 10
20 2 x 10

Seated machine row
25 2 x 10
35 2 x 10

02/04 - Fasted

Pull ups
BW & 8kg 8 5 5 5 5

Face pulls

T bar row
35 2 x 10
45 2 x 10
65 3 x 5

04/04

Row
40 2 x 10
50 2 x 10
70 5 x 5

Cable rows

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

05/04

Hexbar deadlift
70 2 x 10
110 3 x 5
130 5
150 5
160 5

DB OHP
18 3 x 10

Stationary bike
5 mins - 2.6 distance

So not been logging as often due to time and just generally how awkward using the forum on mobile is (for some reason copying from the iPhone's notepad to the forum leads to loads of extra lines added in-between).

So numbers have stayed pretty much the same, I ballooned up in weight to the mid 80s in Feb due to a lot of late nights and takeaways due to work, cue today I'm down to 80kg again. My numbers have stayed pretty much the same but that maybe because I haven't overly pushed myself to progress so not sure whether I am actually capable of more, in addition my physio have advised me to lay of the squats as he feels that maybe aggravating some pain I've been getting in my leg, which led me to pulling 160 on a hex deadlift today...

 

[wozza2k]

08/04 - Fasted

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

Floor press
60 2 x 10
65 3 x 5
70 3 x 5

DB shoulder press
18 2 x 10
20 3 x 8

Face pulls

Cable bi/tris

09/04 - Lunch session

Seated cable row

Lat pulldown

Cycle
5 mins - 2.6

Sparc
5mins - 2.2km

12/04 - lunch session

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

DB OHP
18 10 8 6

Bike
5 mins - 2.65

Seated cable row

15/04 - Fasted

DB OHP
18 10 10 5

DB Row
26 2 x 10
30 3 x 8

Machine row
40 3 x 8
50 5 x 5

Pull ups
BW&8kg 6

16/04

Lat pull down

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

Pull ups
BW&12kg 8 6 6

Sparc

5mins - 2.2km

18/04

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

Pull ups
BW&8kg 8 5 5 5 5

Lat pull down

DB Row
30 8 8 5

19/04

Seated cable row

Bike
5 mins

Hexbar DL
60 10
100 3 x 5
120 5 3

DB OHP
16 3 x 10

20/04

DL
70 2 x 10
110 3 x 5
130 5 3
150 3 1

Bench
40 2 x 10
60 2 x 10
70 3 x 5

Pull ups
BW&8KG 3 x 5

21/04

Sled
65 x 3
90 x 3

80kg Tyre flips x 20m x 5

Bench
60 5 x 5

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

Seated cable row

23/04

DL
70 2 x 10
110 3 x 5
130 3

Seated cable row

Bench
60 3 x 8
70 5 3 3

Bike
5 mins - 1.5 distance

24/04

Pull ups
BW&8KG 5 x 6

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

DB OHP
18 3 x 10

DB Row
32 3 x 10

Sparc
5 mins - 2.2km

25/04

Lat pull down

Sled push
70 3 x 20m
95 5 x 20m

Bench
60 3 x 5
70 5

27/04

Lat pull down

Bench
60 3 x 5
70 3 x 5

Sled x 20m
60kg x 3

KB lunges x 20m
12kg x 3

Pull ups
BW 3 x 5

28/04 - Fasted

Seated single arm row (machine)
20 2 x 10
30 2 x 10
40 5 x 5
65 3 x 5

Row
40 2 x 10
50 2 x 10
65 3 x 5

DB OHP
18 3 x 10

29/04 - Fasted

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

Pull ups
BW&8KG 5 x 5

Cable flies

Lat pull down

30/04

Floor press
Bar
60 3 x 10
70 3 x 5
75 5 3

Pull ups
BW&8kg 3 x 5

Cable row

Cable tris

DB Row

02/05

Bench
60 2 x 10
70 3 x 5

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

Cable rows

Cable tris

Pull ups
BW&8KG 6 4 4

Lat pull down

 

[wozza2k]

04/05

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

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

Pull ups
BW&8KG 6 6 5 5 5

Lat pulldown

Seated cable row

Cable flies/tris

07/05 - Fasted

Bench
60 10
65 10
70 3 x 5
75 5 4 3

Cable flies

Lat pulldown

Seated cable row

DB OHP
18

08/05

Lat pulldown

Seated cable row

Hi cable rows

Cable tris

Pull ups
BW&12kg 5 4 4 4 4


10/05

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

Bench
60 2 x 10
70 5 5 5 5 3

Lat pulldown

Bike
5 mins - 2.5 distance

 

[Delvis]

Good to see you still fighting the fort man

 

[wozza2k]

Good to see you still fighting the fort man

Ha trying but it seems like the more I try the lower my numbers

 

[wozza2k]

Bit of a routine change from hereon for the next months whilst I embark on a fat loss plan by some instagrammer

Also will be partaking in the food fasting part of Ramadan during the week (fasting at weekends caused arguments with the girl) as a experiment of sorts. Lastly will be slowly easing back into squats and deadlifts now that I've been advised by the physio I'm good to go.

11/05

OHP
Bar 2 x 10
30 2 x 10
35 5 x 5

Pull ups
BW&8KG 3 x 6

Cable rows

Cable tris

DB Bench
22 2 x 10
26 3 x 8

DB Curls
12 3 x 8


12/05 - Fasted

Deadlift
60 2 x 10
80 3 x 6

Squat
Bar 3 x 10
60 3 x 6

Leg curls

Single Leg press

Calf raises


13/05 - Fasted

Bench
60 2 x 10
70 3 x 6

BOR
50 2 x 10
60 3 x 6

Cable flies

Cable tris

Lat pulldown

Curls

Ring pull ups
BW&12kg 5 4

Face pulls


15/05

Deadlifts
60 2 x 10
80 3 x 6
90 3 x 6

Squats
15 2 x 10
55 3 x 8
65 3 x 6

Leg curls

Leg raises


16/05

DB Bench
28 3 x 10

OHP
20 10
30 3 x 6

Pull ups
BW&8kg 3 x 6

Hammer curls

Cable rows

Tris

Face pulls


17/05 - Fasted

Deadlifts
60 2 x 10
100 3 x 6

Squats
Bar 2 x 10
60 3 x 6
80 3 x 6

Leg curls

Single leg press

Calf raises

Crunches


18/05 - Fasted

Pull Ups
BW&12kg 8 6 5 4 4

Bench
60 3 x 8

BB OHP
Bar 2 x 10
30 3 x 6
35 3 x 5

Cable rows

Hammer curls

Cable tris

Face pulls


19/05 - Fasted

Dead
60 2 x 10
100 3 x 6

Squats
Bar 2 x 10
60 3 x 6

SL Leg press

Leg curls

Calf raises


21/05 - Fasted

BOR
50 3 x 10
60 3 x 6

Bench
60 3 x 6
70 3 x 5

Lat pulldown

Cable flies/Tris

Face pulls/Curls

Lu raises

 

[wozza2k]

22/05 - Fasted

Deadlift
60 2 x 10
100 3 x 6
120 3 x 3

squat
Bar 2 x 10
60 3 x 6
80 3 x 6
100 3

Seated leg Curls

Calf Raises

Leg raises


24/05 - Fasted

Squat
Bar 2 x 10
60 3 x 6
100 3 x 3

Deadlift
60 2 x 10
100 6 6 3

SL Leg press

Calf raises

Leg curls


26/05 - Fasted

OHP
Bar 2 x 10
30 3 x 6
35 5 5 3

Pull Ups
BW&8KG 8 6 6

Bench
60 5 x 6

Cable rows

Hammer curls

Triceps

T-Bar Row
40 2 x 10
50 2 x 10
65 5 x 5

Lat pulldown

30/05 - Fasted

Deadlift
60 2 x 10
100 3 x 6
120 2 x 3

Hack Squats
70 2 x 10
100 2 x 10
120 3 x 8

Leg curls

Calf raises

Leg raises


31/05 - Fasted

BOR
50 2 x 10
60 3 x 6

DB Bench
30 3 x 8

Bench
60 3 x 5

Curls

Flies

Lat pull down

Tris

Face pulls


01/06 - Fasted

Squat
60 2 x 10
100 5 x 3

DL
60 2 x 10
100 3 x 6
120 2 x 2
140 2 x 2

SL Leg press

Seated DB Press
18 2 x 10
20 3 x 8

Pull ups
BW&8KG 6 5 5

Bench
60 3 x 8

Cable rows

Lat pulldown

Curls


02/06 - Fasted

OHP
Bar 2 x 10
30 6 6 5 5 5

DB Bench
26 2 x 10
28 3 x 6

Lat pulldown

Cable rows

Curls

Leg curl

Calf raises

Cable flies

Face pulls


04/06 - Fasted

DL
60 2 x 10
100 3 x 6
120 3 x 3
140 2 x 3

Squat
60 2 x 10
80 5 x 6

Seated Leg curls


05/06 - Fasted

BOR
55 10
65 5 x 6

DB Bench
28 3 x 8
30 3 x 6

Lat pull down

Curls

Flies

Tris


07/06 - Fasted

Squat
60 5 x 5
100 3 x 3

DL
70 2 x 10
110 3 x 6
130 3 2

SL Leg press / calf raises

Leg curl

Calf raises

 

[Delvis]

Ha trying but it seems like the more I try the lower my numbers

Hah I know the feeling, my 1rms are definitely lower!

You're pretty much out squatting me,post physio rehab as well,I hate them

 

[mrthingyx]

Nice squatting... need pics.

 

[wozza2k]

Nice squatting... need pics.

Ha don't think its pretty, definitely should be filming for form check again but sessions have been so rushed so not had a chance to set up to film

 

[wozza2k]

08/06 - Fasted

OHP
Bar 2 x 10
30 3 x 8
35 5 4 4

Cable rows

Pull ups
BW&8kg 8 7 5 5 5

DB Bench
28 8 8 5
24 3 x 5

Curls / Tris

Seated DB Press
16 3 x 18

DB Row
28 3 x 10

BSS
BW 3 x 10

Lat pulldown

09/06 - Fasted

DL
70 2 x 10
110 6 5

Bench
60 5 x 5

Lat pulldown

Single arm Machine row
20 2 x 10
30 3 x 8
40 3 x 6

12/06 - Fasted

Hack squats
60 2 x 10
100 3 x 5
120 5

Squat
65 3 x 5
105 5 x 2

BSS
BW 3 x 10

Leg Curls

Calf raises

13/06 - Fasted

BOR
60 3 x 8
70 3 x 5

Lat pull down

Cable flies

Cable tris

Pull ups
BW&8KG 8 5 5 4 4

14/06 - Fasted

Squats
Bar 2 x 10
60 5 x 5

SL press

Leg curls

DB bench
26 3 x 8

BSS
BW 3 x 10

Cable rows

15/06 - Fasted

Bench
60 5 x 5

BB OHP
Bar 2 x 10
30 5 x 5

Cable rows

Hammer curls / Lat pulldown

Cable tris

DL
60 3 x 5
100 5 x 5
120 3 x 3

Sled
30 3 x 20m

Squats
60 3 x 5
100 5 x 2

16/06

T bar row
35 2 x 10
45 2 x 10
60 3 x 6
65 3 x 6

Pull ups
BW&8KG 8 6 5 5 5

Machine plate row
20 2 x 10
30

19/06 - Fasted

Squat
60 3 x 5
100 5 x 3

BSS
BW 3 x 10

Pull ups
BW&8KG 5 x 5

22/06

Bench
60 5 x 5

DB Bench
26 3 x 8

OHP
Bar 2 x 10
30 3 x 5

Cable flies

Pull ups
BW 3 x 5

Ring pull ups
BW 3 x 5

25/06

Squat
60 3 x 5
100 5 x 3

Deadlift
65 10
95 3 x 5
115 3 x 3

28/06

Squat
60 3 x 5
100 5 x 3

Lat pulldown

DB Bench
28 5 x 6

BB Bench
60 3 x 5

29/06

BOR
55 10 10 5
65 5 x 5

OHP
Bar 2 x 10
30 3 x 6
35 3 x 5

Cable rows

 

[wozza2k]

01/07 - Fasted

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

Seated machine row
20 2 x 10
30 2 x 10
35 3 x 5

Cable flies

Lat pulldown

Cable tris / Curls

Face pulls


03/07

DL
90 3 x 8
110 3 5

BOR
50 5 x 5

Lat pulldown

OHP
Bar 2 x 10
30 8 6 5 5 5

Cable rows

Bench
60 5
65

05/07

Squats
60 5 x 5
100 5 x 3
110 3 x 2

BOR
55 3 x 10
65 3 x 5

DB Row
28 2 x 10
32 3 x 6
34 3 x 6

Cable rows

Pull ups
BW&8KG 10 6 5 3 3

Cable tris


06/07

DB Bench
28 2 x 10
32 3 x 6

Bench
60 3 x 5
70 3 x 5

Lat pull down

OHP
30 8 8 5
35 5 5 4

Curls

07/07

DL
70 3 x 5
110 3 x 3

KB DL
24 3 x 10

Pull ups
BW 8 5 5


09/07

Squats
60 5 x 5
100 3 x 5
110 3 x 3

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

OHP
Bar 3 x 10
30 8 6 5 5 5

Lat pull down


10/07

BOR
60 3 x 8
70 5 x 5

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

DB OHP
18

DB Curls

DB Rows
28 2 x 8
32 2 x 8
36 3 x 5
38 3 x 5

Cable flies

Pull ups
BW&8KG 8 5 5 3


17/07

Bench
60 3 x 5
70 3 x 5

BOR
50 3 x 5
60 3 x 5

DL
70 3 x 5
110 3 x 5
130 3 x 3

DB Row
30 2 x 10
34 2 x 8
38 3 x 5


18/07

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

Plate loaded row
20 2 x 10
30 2 x 10
40 5 x 5

OHP
Bar 2 x 10
40 5 5 5 3 3

DB OHP
18 5 5 5 4 4

Incline DB bench
24 5 x 5

Pull ups
BW&8kg 5 x 5

Face pulls


19/07

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

Cable row

KB Lat rows
12 2 x 10
24 3 x 10
28 3 x 10

Lat pulldowns


20/07

Bench
60 5 x 5
70 3 x 5

DB Row
32 2 x 10
36 3 x 8
40 3 x 5

OHP
30 3 x 10
40 5 x 4

BOR
50 5 x 5
60 3 x 5

Cable tris

Curls

 

[mrthingyx]

Squatting and deadlifting more than me!

Such awesome. Much impress.

 

[wozza2k]

Squatting and deadlifting more than me!

Such awesome. Much impress.

Not updating the log as often as you, not so impress

 

[wozza2k]

23/07

Squat
60 5 x 6
100 3 x 5
120 3 x 2
125 1 2

Lat row
24 2 x 10
28 2 x 10
32 3 x 5

DB OHP / Curls
3 x 8

Cable tris

24/07

DL
60 2 x 10
110 3 x 5
130 5 5 3
140 2 2

T Rows
40 2 x 10
50 3 x 10
65 5 x 5
70 3 x 5

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

Cable flies

Lat raises

Lat pull down / curls

Face pulls


28/07 - Fasted

DL
70 2 x 10
110 3 x 5

Bench
60 3 x 5
70 3 x 5

Lat pulldown

Lat rows
28 3 x 10


29/07 - Fasted

Squats
60 5 x 5
100 3 x 5

T Bar row
40 2 x 10
50 2 x 10
65 5 x 5

Machine plate row
20 2 x 10
30 2 x 10
45 5 x 5


31/07

DL
60 2 x 10
110 3 x 5
120 3 x 3

Leg curls

Bench
60 5 x 5

Lat pull down
28 3 x 10
32 3 x 5

Seated cable rows

OHP
Bar 3 x 10

 

[wozza2k]

02/08

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

Lat pull down

Bench
60 3 x 8

Pull ups
BW&8kg 7 5 5


04/08

DL
60 10 5
110 3 x 5
130 2

Lat pull down

Pull ups
BW&8KG 5 x 5

Bench
60 5 x 5

Lat row
28 3 x 10
34 3 x 5


06/08

BOR
60 5 x 5
70 3 x 5

Pull ups
BW&8KG 8 5 5

DB OHP
20 8 6 6


07/08

Bench
60 3 x 8
70 3 x 5

DB OHP
18 3 x 8

Lat pull down

BB OHP
Bar

Cable rows

DB OH Lunges


10/08

Squats
60 5 x 5
100 3 x 5
120 3 x 1

T Rows
40 2 x 10
50 2 x 10
60 3 x 6
70 3 x 5

Hex bar DL
60 3 x 8
100 3 x 5

Lat pull down

DB OH Lunges
8kg x 30m


11/08 - Fasted

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

Seated DB Press
18 3 x 10
20 10 10

DB Row
30 2 x 10
34 3 x 5

Lat pulldown
28 3 x 10
32 3 x 8

DB Side raises


13/08

Squats
60 5 x 5
100 3 x 5
120 3 x 4

Hex DL
60 2 x 10
100 3 x 5
120 2 x 5
140 2 x 5

Lat rows
28 3 x 10


14/08

Bench
60 2 x 10
70 6 6 5 5 5

T Rows
40 2 x 10
50 2 x 10
70 5 x 5

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

DB OH Lunges
8kg x 30m

Lat pull down

 

[wozza2k]

Been stupidly busy, didn't realise it was 4 months since I updated the log...

Big dump of numbers incoming! Still weak though and still not hench

17/08

Squat
60 5 x 5
100 3 x 3

DB OH Lunges
8kg x 30m

BSS
BW 3 x 10

KB Deadlift
32 3 x 10

18/08

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

OHP
Bar 3 x 10
30 3 x 5
35 3 x 5

BOR
60 5

Lat pulldown

Seated cable rows


22/08

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

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

Plate row
20
35
45

DB Press
26 3 x 8

DB Row
34 3 x 8


23/08

BOR
50 3 x 10
60 5 x 5

DB shoulder press
20 3 x 10

Lat pulldown

DB OHP Lunge
8 x 3

Cable tris

OHP
30 5 x 5


28/08

Deadlift
70 10 10
110 3 x 6
130 4 2

Squat
60 3 x 5
100 3 x 5

BSS

KB OH lunge
3 x 8kg


29/08

BOR
60 10 5 5 5
70 5 x 5

Seated Cable rows

Lat pull down

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

Lat rows

Inverted TRX Rows

Face pulls


30/08

Seated DB Shoulder
18 3 x 10
20 3 x 10

DB Row
30 3 x 10

Pull ups
BW&8kg 3 x 5

Cable flies