Approved Log Mobsters Log - the grind never stops!

[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]

Monday
No TP. Just saw him as I came home. Face swollen to f**k. Volume drop on legs too
Hatfield Squats
Upped warm up weights
150kg x 8, 250kg (550lbs) x 8 and 350kg/770lbs x 4 (might have done more with a spot)

Leg Press
250kg x 8, 450kg x 8 and 650kg/1430lbs x 8

Lying Leg Curls
8p x 8 and 17p x 4 r/p

Leg Extensions
stack x 8 and 11p (of 20 - so just past half) x 8 per leg

Bwt: 307lbs

 

[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.