Approved Log Mobster - back on the grind log

[Mobster]

Friday
No gym buddy. Fine last night and no sign today. Tw*t. Had to slow down cos reps was cardio lol
Close Grip Bench Press
bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 (hard work) and 100kg x 17 (6 then pause, 6 then pause and 5)

Mid Iso Row
40kg x 20, 60kg x 20 and 75kg x 20

Thick Handled Dumbbell
RH: set up 80kg x 1, 2 and 1+1

 

[Mobster]

Monday
Training partner all ok last night, not so much today. I just go get it done
Hatfield Squat
Upped weight, dropped reps but will work to 10 again over the next 3 weeks#
140kg x 8, 240kg x 8 and 340kg/748lbs x 6

Leg Press
200kg x 20, 400kg x 20 and 600kg/1320lbs x 18

Lying Leg Curls
8p x 12, 16p x 12 r/p reps

s/s

Leg Extensions
stack/125kg/275lbs x 3 x 16

 

[Mobster]

Tuesday
In, job done, left. Lightest I've been for years at 304lbs

Seated Press
to 70kg x 20

Rear Delt Machine Work
4p, 6p, 8p and 10p (79kg/174lbs) x 20

Standard Wrist Roller - Extensors
13.75kg x 3 x 3

 

[Mobster]

Thursday
'Heavy' arm day - still volume
Hammer Dumbbell Curls
w/up, 10kg x 25, 20kg x 25, 30kg x 25 and 40kg/88lbs x 15

s/s

Skull Crushers
bar x 20, 29kg x 20, 49kg x 20 and 69kg x 17

3-Inch Wrist Roller
Set up + 20kg x 20, 40kg x 20 and 75kg (hard) x 15

 

[Mobster]

The new Leather Apron (see Chainsaw Massacre) Fun and games for Halloween. The GF bought this leather apron (hand made and to be used for craft work) at a collectibles fair we went to yesterday and I've owned this rusty axe for strength shows for years... aha... lets do a few shots for shits and giggles. This is my fave

 

[Mobster]

Monday
Gareth F arrived. Boom and jobs a good 'un
Hatfield Squat
W/up then 140kg x 10, 240kg x 8 and 340kg/748lbs x 8

Leg Press
Moved the seat to hole 3 and upped the weights x 20kg. All this made a difference
So 220kg x 15, 420kg x 15 and 620kg/1364lbs x 9... pfft lol

Lying Leg Curls
8p x 12 and 17p x 8 r/p reps

s/s

Leg Extensions
stack/125kg/275lbs x 3 x 16 (should have been 17)

 

[Mobster]

Tuesday
Seated Press
w/ups, bar x 20, 55kg x 20, 75kg/165lbs x 16

Rear Delt Machine Work
6p x 20, 8p x 20 and 11p/89kg/196lbs x 15

Standing BB Wrist Curls - Ext
bar x 20, 40kg x 15, 60kg/132lbs x 15

 

[Mobster]

Thursday
'Light' arm day. Good session forcing on the contractions. Few more weeks and it'll be heavy again
One Arm Supinating (all the way over) Curl
warm up x 20, 7.5kg x 20, 12.5kg x 20 and 17.5kg/38.5lbs x 20

s/s

Tricep Pressdowns
4p x 20, 8p x 20, 12p/72kg/158lbs x 20

Tricep Kickbacks (as a finisher)
5kg/11lbs x 20

Standing BB Wrist Curls - Flexor
bar x 20, 40kg x 20, 60kg x 20 and 80kg/176lbs x 20 - DS broomstick x 40 hard squeezing reps

 

[Mobster]

Friday
Trained with Gareth F. Still on a volume track
Close Grip Bench Press
w/up x 40, bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 and 100kg/220lbs x 20 r/p reps

One Arm Dumbbell Rows
40kg x 20 @, 50kg x 20 @ and 60kg x 20 @

Nice upper body pump. Did not train thick handled dumbbell. Busy day later so using the time

 

[Mobster]

Monday
No Gareth F. What's his excuse today?
Hatfield Squat
to 340kg x 9 HAf reps

Leg Press
to 620kg x 11 reps (other sets were 16)

Lying Leg Curls
to 17 x 9 r/p reps

s/s

Leg Extensions
stack x 2 x 17 (no time for a 3rd set - busy day)

 

[Mobster]

Tuesday
Lots of podcasts this month (20?) so time is of the essence
Seated Press
w/up, bar x 20, 55kg x 20 and 80kg/176lbs x 15

Rear Delt Machine Work
6p x 20, 8p x 20 and 11p/89kg/196lbs x 20

Standard Wrist Roller - Extensor Work
15kg/33lbs x 3 x 3

 

[Mobster]

Thursday
'Heavy' arm day
Hammer Dumbbell Curls
w/up x 20, 10kg g x 20, 20kg x 20, 30kg x 20, 40kg/88lbs x 16

s/s

Skull Crushers
9kg x 20, 29kg x 20, 40kg x 20 and 69kg/152lbs x 18

3-Inch Wrist Roller
+20kg x 20, 40kg x 20, 75kg//165lbs x 16 hard reps

 

[Mobster]

Friday
Trained early with off and on again TP lol. Lots to do
Close Grip Bench Press
No more volume for this so I did the same as my buddy - just more so ha ha
to 125kg/275lbs x 4 x 3 and 1 x 8 (cos I could he he). The last two sets of 3 I paused every rep

Lat Pulldowns
1/2 stack x 20 reps and full stack/126kg/277lbs x 20 reps small v-mag grip handle

Done

 

[Mobster]

Tuesday
Back on the heavy grind
Seated Press
bar x 20, 60kg x 8, 80kg x 8, 100kg x 8 (easy) and then I got greedy 120kg/264lbs x 2 (needed to be 110 or 115kg)

Rear Delt Machine Work
1/3rd stack x 8, 2/3rd stack x 8 and stack/125kg/275lbs x 4

Standard Wrist Roller
16.25kg/35.75lbs x 3, 3 and 2 - felt his one

 

[Mobster]

Thursday
'Light' arm day but lower volume
Supinating Dumbbell Curls
w/up, 10kg x 8, 17.5kg x 8 and 25kg/55lbs x 8 (hard last 3 reps) - d/s 5kg x 20

s/s

Tricep Pressdowns
w/up, 7p x 7, 12p x 8 and 16p x 8 (no problems)

Standing BB Wrist Curls
bar x 20, 60kg x 8, 80kg x 8 and 100kg/220lbs x 8 (all work sets I held the weight in the contracted position for a second on the last rep)- I was gonna do my usual 20 rep drop set with as broomstick but managed to break it re-racking after the last heavy sets lol.

 

[kayile]

Those Cerebus Extreme knee wraps sound like they made a real difference on the squats!

 

[Mobster]

Friday
No TP (ill?).
Close Grip Bench Press
to 130kg/286lbs x 4 x 3 and 1 x 6 reps (last 4 all paused)

s/s

Iso-Mid Lever Row
40kg x 8, 80kg x 8 and 100kg/220lbs x 8

Thick Handled Dumbbell Work
LH - 75kg x 4 x 1

 

[Mobster]

Those Cerebus Extreme knee wraps sound like they made a real difference on the squats!

I'm currently using Forell F8 wraps

 

[Mobster]

Monday
Chest infection MIGHT be easing off. Felt ok once I got going and I have some standby penicillin from the pneumonia from before. No TP but hey ho
Hatfield Squat
150kg x 8, 250kg x 8 (support belt only) and 350kg/770lbs x 6 (belt n knee wraps)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8 (easy)

Lying Leg Curls
8p x 8 and 17p x 5 r/p

Leg Extensions
stack x 8 and then 55kg x 8 1 leg at a time

 

[Mobster]

Tuesday
No hanging about today
Seated Press
w/up, bar x 20, 60kg x 8, 85kg x 8 and 110kg/242lbs x 6

Rear Delt Machine Work
to stack/125kg/275lbs x 6

Standard Wrist Roller - Extensor
16.25kg x 3 x 3 = veins!