Approved Log Mobster - back on the grind log

[Mobster]

Monday
Look away if you're struggling to close a '3' ha ha
Seated Press
to 100kg/220lbs x 15 (nearly there)

Rear Delt Machine
to stack/125kg/275lbs x 9

Vulcan and Ironmind CoC 3 gripper work
Remembered to bring chalk
BH: 1/1 x 5, 2/2 x 5, 3/3 x 5, 4/4 x 2 x 1
LH: 5/5 x N, 5/4 x 2 x VVN (almost)
RH: Ironmind CoC 3 x VVN, 1 (boom!!), 1 and then again 1

 

[Mobster]

Tuesday
Hustling so trained bench again (arms tomorrow or Thursday). Had a female gym member, Bethan, ask about doing a podcast with me and also big Will Hughes jumped in on bench. Had a chat about how soon into a set he hits the wall. He has tried, in the past, multiple times to do 10 reps with 180kg/396lbs and failed. So I said 'go faster in the set' and got 3 x 11!! Fist bumps all round ha ha

Close Grip Bench Press
to 152.5kg x 4, 155kg x 4 and 157.5kg x 4

Low Cable Row
to stack x 12

Pec Dec
to stack x 20

Lat Pulldowns
Remembered gym pin
to stack +5kg x 8

 

[Mobster]

Wednesday
Arms + gripper work
Dumbbell Hammer Curls
10kg x 20, then 30, 60 and 90kg/198lbs x 8 reps

Rope Hammer Grip Curls on MA Mch
about 10p x 20 reps

Tricep Pressdowns
6p x 20, 10p x 8 and 15p x 8

Rope Tricep Pressdowns on MA Mch
about 12p x 20 rep

Vulcan and CoC Gripper
to
LH: 5/5 x N, N
RH: 3 x 1 closes with a 3.

 

[Mobster]

Saturday
Seated Press
to 100kg/220lbs x 16+ a half rep. HAF

Rear Delt Machine Work
to stack x 9

Dumbbell Wrist Curls
Meant to be gripper work but I'd not added it to my kit bag. I also realized I was using my extensor wight
to
LH: to 37.5kg x 12
RH: to 60kg/132lbs x 8 (no chance with my left)

 

[Mobster]

Sunday
Chest n back
Close Grip Barbell Bench Press
to 150kg x 3, 155kg x 3 and 160kg/352lbs x 3

Pec Dec
1/2 stack x 25, stack x 25

Iso Lever Low Row
60kg x 8, 1`00kg x 8 and 140kg/308lbs x 6

Lat Pulldowns
1/2 stack x 8, stack x 8 and stack+ 55kg (eqv to 153kg/336.6lbs in hands) x 6

 

[Mobster]

Tuesday
Not enough time in the day currently. Opportunities to do stuff keeps happening and are being dealt with but it's making me time poor. Example: might do a podcast for the Local Wetlands based of off a conversation in Aldi's lol
Hatfield Squat
Tweaked weights
140kg x 8, 210kg x 8, 300kg x 8 and 390kg x 5

Lying Leg Curls
Ran out of time and or would have injured myself due to getting cold for 2nd hvy set
12p x 8

Leg Extensions
1/2 stack x 8, stack x 8 and stack x 5 x 1 leg at a time

 

[Mobster]

Wednesday
Arm's o'clock - lighter day / pump
Dumbbell Curls
to 27.5kg x 12

Seated Tricep - using the bi/tri machine
to stack x 20

One Arm Tricep on bi/tri machine
to 35kg x 8

One Arm P/downs (reverse grip) on MA machine
to 21kg x 8

Vulcan Gripper
to
LH 4/5 x VVN, 1, VVN
RH 5/6 (harder than a 3) x 1, 1, 1,

 

[Mobster]

Thursday
Time limited by work so we get cracking
Close Grip Bench Press
to 150kg x 5, 155kg x 5 and then I'd planned on 160kg x 5 but opted for a 180kg/396lbs x 1

Pec Dec
1/2 stack x 8, stack x 8 and stack+20kg x 8

One Arm Dumbbell Rows
30kg x 8, 60kg x 8 and 90kg/198lbs x 8

Lat Pulldowns - Mag Grip Close Handle
1/2 stack x 8, stack (21p) x 8 and stack+55kg x 8

 

[Mobster]

Friday
Showed a gym member some forearm work
Seated Press
60kg x 8, 90kg x 6, 120kg x 4 (hvy)

Rear Delt Mch Work
1/3 stack x 8, 2/3 stack x 8, stack+1.25kg x 6

Reverse Dumbbell Wrist Curls
7.5kg x 20, 17.5kg x 12, 27.5kg x 12, 37.5kg x 8