wozza2k's pursuit of vanity

wozza2k · 9 May 2021 at 22:39

Took a a day break due to feeling generally fatigued, seems to have done the job somewhat as pull-ups were comfortable.

07/05/2021 - Fasted

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 5 x 6

Leg Press:
60 3 x 15
80 2 x 12
100 2 x 12
110 3 x 12

Humble Row:
20 3 x 12
24 3 x 10

Standing Calf Raise:
60 3 x 12
80 3 x 10
100 3 x 10

Hammer Curls:
12 3 x 10

wozza2k · 9 May 2021 at 22:41

Deadlifts felt comfortable yet uncomfortable at the same time, weight seems to move at speed but the hip hinge side of things didn't feel ultra strong/stable.

08/05/2021 - Fasted

Day 4 : (Leg Focused)
DL:
60 3 x 8
80 3 x 6
100 3 x 5
110 2 x 2

Weight Dip:
BW 5 x 6

DB Lat Raises:
4 3 x 15

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

wozza2k · 9 May 2021 at 22:43

Quiet day, nothing to shout about.

09/05/2021 - Fasted

Day 5 : (Deltoid Focused)
Overhead Press:
Bar 3 x 10
30 3 x 8
35 5 4 4

DB Curl:
10 2 x 10
12 3 x 10

DB Lat Raises:
6 3 x 12

Lying Leg Curl:
35 3 x 12
45 5 x 6

Cable Seated Row:
20 3 x 12
23.5 3 x 10

wozza2k · 11 May 2021 at 16:36

Awwwwwww yeaaaa squats going back up. Still feels weird with the initial few sets but seem to get into the groove and everything is smooth after.

11/05/2021 - Fasted

Day 1 : (Leg Focused)
Squat:
60 3 x 8
70 3 x 6
90 4 x 4

Incline DB Press:
18 3 x 10
22 3 x 8

Hanging Leg Raises:
BW 5 x 8

Curls
12 3 x 10

Lying Leg Curl:
35 3 x 10

Lat Pulldown:
47 3 x 10

wozza2k · 15 May 2021 at 18:23

12/05/2021 - Fasted

Day 2 : (Chest Focused)
Bench Press:
40 3 x 10
50 3 x 8
65 4 x 4

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

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

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

Tricep Pulldowns:
13.75 2 x 15
16.25 2 x 12
18.75 3 x 10

wozza2k · 15 May 2021 at 18:24

13/05/2021 - Fasted

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 6 6 6 5 5

Machine plate row
20 3 x 15

Humble Row:
18 3 x 12
24 5 x 8

Leg Press:
80 3 x 15
100 3 x 12
120 3 x 10

Standing Calf Raise:
60 3 x 12
80 3 x 10
100 3 x 10

Hammer Curls:
12 3 x 10

wozza2k · 15 May 2021 at 18:26

14/05/2021 - Fasted

Day 4 : (Leg Focused)
Weight Dip:
BW 5 x 6

DL:
60 3 x 8
80 3 x 6
100 3 x 5
110 3 x 3

Leg Extension:
35 3 x 20
45 3 x 15

DB Lat Raises:
4 3 x 15
6 3 x 10

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

wozza2k · 15 May 2021 at 18:28

General training this week has been good, everything is progressing slightly. Tweaked my neck/shoulder end of last week and due to see a physio about it this coming Thursday so bar that everything is going well.

15/05/2021 - Fasted

Day 5 : (Deltoid Focused)
Bench
Bar 2 x 10
40 3 x 10
50 3 x 8
65 3 x 5

Overhead Press:
Bar 3 x 10
30 3 x 8
35 3 x 5

Cable Seated Row:
20 3 x 12
23.5 3 x 10
27 3 x 8

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

Cable Lat Raises:
3.75 3 x 15

DB Curl:
12 3 x 10

wozza2k · 18 May 2021 at 15:50

Bouldered yesterday so was in two minds about going today, ended up going and smashing most of it. Squats are getting comfortable so will keep progressing.

17/05/2021

Day 1 : (Leg Focused)

Squat:
60 3 x 8
70 3 x 6
95 5 x 4

Incline DB Press:
20 3 x 10
24 3 x 8
26 3 x 6

Lying Leg Curl:
45 3 x 10
55 5 x 5

Lat Pulldown:
47 3 x 10
54 3 x 8

Hanging Leg Raises:
BW 8 7 7 6 5

Curls
14 10 8 9 8 7

wozza2k · 19 May 2021 at 13:52

Relatively comfortable session yet again, not sure whether thats a result of getting in swing of things or recent sessions not being fasted.

18/05/2021

Day 2 : (Chest Focused)

Bench Press:
40 3 x 10
50 3 x 8
70 4 x 4

Chest Supported Rows:
20 3 x 12
24 3 x 10
26 3 x 6

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

Romanian DL:
60 3 x 10
80 3 x 6

Tricep Pulldowns:
16.25 3 x 15
18.75 3 x 10

Low to High Cable Flys:
3.75 3 x 12
6.25 3 x 10

wozza2k · 23 May 2021 at 13:52

Saw physio day previous to this and was told doesn't seem to be anything majorly wrong with me and just traps/shoulder is a little bit tight but can carry on as per.

Definitely struggled with the deals on this session for some reason.

21/05/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 6

DL:
70 3 x 10
90 3 x 6
100 3 x 4

Leg Extension:
35 3 x 20
45 3 x 20

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

Overhead Tricep Extensions:
16.25 3 x 15
18.75 3 x 15

Cable Lat Raises:
3.75 3 x 15

wozza2k · 23 May 2021 at 13:54

Weird session, OHP felt ok but didn't feel solid in the core so felt it on the lower back somewhat but bench was comfortably strong.

22/05/2021 - Fasted

Day 5 : (Deltoid Focused)
Overhead Press:
Bar 3 x 10
30 3 x 8
35 3 x 6

Cable Seated Row:
20 3 x 12
23.5 3 x 10
27 3 x 10

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

DB Curl:
12 3 x 10

Bench
40 3 x 10
50 3 x 8
70 3 x 6

DB Lat Raises:
4 3 x 15
6 3 x 15

wozza2k · 24 May 2021 at 23:10

Got the 100kg squat back but it was a bit of a push, will stick to 100kg for the next squat session as well and see if I can get it earlier in the session so am a little more fresh.

23/05/2021 - Fasted

Day 1 : (Leg Focused)
Lat Pulldown:
47 3 x 10
54 3 x 10
61 3 x 6

Incline DB Press:
20 3 x 10
22 3 x 8
26 3 x 8

Squat:
60 3 x 8
80 3 x 6
100 3 x 3

Lying Leg Curl:
45 5 x 5
55 3 x 5

Hanging Leg Raises:
BW 3 x 8

Curls
12 3 x 8

wozza2k · 25 May 2021 at 16:58

Decent session, pushed the weights a bit more and felt relatively ok. Bench was ok, deads feels tight? But everything is progressing.

24/05/2021

Day 2 : (Chest Focused)
Romanian DL:
60 2 x 10
80 2 x 8
100 3 x 6
110 3 x 4
120 3 x 2

Bench Press:
40 2 x 10
50 3 x 8
72.5 4 x 4

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

Chest Supported Rows:
20 3 x 10
26 3 x 8
28 3 x 6

Low to High Cable Flys:
3.75 3 x 15
6.25 3 x 12

Tricep Pulldowns:
16.25 3 x 15
18.75 3 x 12

wozza2k · 27 May 2021 at 12:12

Another comfortable session, pull up strength is still not there though.

25/05/2021

Day 3 : (Back Focused)
Leg Press:
80 3 x 15
100 3 x 12
120 3 x 10
140 3 x 8

Humble Row:
20 3 x 10
24 3 x 10
26 3 x 8

Weighted Pull-ups:
BW 5 x 5

Standing Calf Raise:
60 3 x 12
80 3 x 12

Hammer Curls:
14 3 x 10

Machine plate row
30 3 x 10

wozza2k · 7 Jun 2021 at 19:09

Bummer, been slacking on updating this...

27/05/2021

Day 4 : (Leg Focused)

Weight Dip:
BW 5 x 6

DL:
70 3 x 8
90 3 x 6
100 3 x 4
110 3 x 3
115 3 x 2

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

Overhead Tricep Extensions
16.25 3 x 15
18.75 3 x 15

Cable Lat Raises:
3.75 3 x 15

Leg Extension:
35 3 x 15
45 3 x 15

wozza2k · 7 Jun 2021 at 19:11

Used a diff gym for the post vaccination gains. The leg curl machine is upright with fixed back and leg rests?

29/05/2021

Day 5 : (Deltoid Focused)
Bench
40 3 x 10
60 3 x 8
75 3 x 4

Overhead Press:
Bar 3 x 10
30 3 x 8
35 3 x 6

Cable Seated Row:
25 3 x 10
30 3 x 10
35 3 x 10

Upright Leg Curl:
25 3 x 10
30 3 x 10

DB Curl:
12 3 x 10

DB Lat Raises:
6 3 x 15

wozza2k · 7 Jun 2021 at 19:14

Last session before going to see the parentals for a few days, so will be taking a good few days off after as a sort of 'deload'

31/05/2021 - Fasted

Day 1 : (Leg Focused)
Squat:
60 3 x 10
80 3 x 6
100 3 x 4

Incline DB Press:
22 3 x 10
26 3 x 8
28 3 x 6

Lying Leg Curl:
45 5 x 10

Lat Pulldown:
47 3 x 10
54 3 x 10
61 3 x 5

Hanging Leg Raises:
BW 5 x 8

Curls
12 3 x 8

wozza2k · 7 Jun 2021 at 19:15

Quick session back after a brief 'deload'. Definitely felt fatigued but not sure if thats due to lack of proper sleep.

06/06/2021 - Fasted

Day 2 : (Chest Focused)
Bench Press:
50 3 x 8
60 3 x 6
75 4 x 4

Romanian DL:
70 2 x 8
90 3 x 6
110 3 x 4

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

wozza2k · 8 Jun 2021 at 17:32

Weird session, struggled somewhat

07/06/2021

Day 3 : (Back Focused)
Weighted Pull-ups:
BW 5 x 6

Leg Press:
80 3 x 15
100 3 x 12
120 3 x 10
140 3 x 8

Chest supported Row:
22 3 x 10
26 3 x 10
28 3 x 10

Machine plate row
30 3 x 10

Hammer Curls:
14 3 x 10

Hanging Leg Raises:
BW 3 x 8