Approved Log Mobsters Log - the grind never stops!

[Mobster]

Thursday
4th day in a row. Stomach off. Must NOT eat hazelnut or choc
Dumbbell Bench Press (wt per hand)
10kg x 20, 20kg x 8, 30kg x 8 and 40kg x 8 little wobbly / stabilizers still working to get used to dumbbells. Sleeves on 40kg/88lbs x 15 (last 1 a grind lol)

Chest Supported Rows
Worked with Callum
bar x 20, 60kg x 8, 100kg x 8, 140kg x 8 and 185kg/407lbs x 8 r/p (190/418lbs next time). DS 100kg x 20

Pec Dec
stack/125kg/275lbs x 30 and x 20

 

[Mobster]

Saturday
Hatfield Squat
Decided to max this in case Leg Press was off
110kg x 8, 230kg x 8, 310kg x 4 and 390kg/858lbs x 4

Leg Press
Lots of sets. Added 3 plates at a time. So...
0 x 12, 60kg x 12, 120kg x 8, 180kg, 240kg, 300kg and 360kg all x 8

Lying Leg Curls
8p x 8 and 19p x 6 r/p

s/s

Leg Extensions
1/2 stack x controlled full range and stack x 8 full range etc

95% recovered

 

[Mobster]

Monday
Seated Press
to 120kg/264lb x 5

Rear Delt Machine Work
to stack x 6

DOHTBDL-TO
Ensured I pushed hips forward (viz back injury)
bar x 12, 53kg x 8, 93kg x 4, 133kg x 2 x 4, 163kg x 1

 

[Mobster]

Tuesday
Dumbbell Curls
12.5kg x 20, 22.5kg x 12, 32.5kg x 12 and 42.5kg/95lbs x 10

Tricep Pressdowns
to 15p x 8, 20p/120kg/264kg x 3. PB. Only 1 plate left on stack of the lat machine. Great for off cycle

Dumbbell Wrist Curls
to 42.5kg/95lbs x 15

 

[Mobster]

Wednesday
Ploughed on through this in an hour only to have the reason for doing so cancel. Urgh. Humid day
Dumbbell Bench Press
10kg@ x 20, 22.5kg@ x 12, 32.5kg @ x 12, 42.5kg/95lbs x 12 (sleeves on)

Chest Supported Rows
bar x 20, 60kg x 12, 100kg x 12, 140kg x 8, 190kg x 5 r/p (plus 1 cra**y rep), d/s back to 140kg x 12 r/p

Pec Dec
Stack x 2 x 25

Bwt: 316lbs

 

[Mobster]

Saturday
Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program)
Hatfield Squats
Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x 4 x 4 lol. 3 more weeks of max work at this percentage of my max so I'll just add reps. The squat portion took 1hr 15mins. The next session is speed work

Lying Leg Curls
8p x 8 then 19p/114kg x 2 x 5 r/p

s/s

Leg Extensions
1/2 stack/90kg/198lbs x 8, stack x 8 and stack x 1 leg at a time x 4

 

[Mobster]

Sunday
Slightly co**ed up due to not looking at notes
Seated Press
To 120kg/264lbs x 6

Rear Delt
Should have dropped these for 12 weeks
To stack x 8

Reverse Dumbbell Wrist Curls
to 30kg/66lbs x 10 + x 40 BS work

Tricep Pressdowns
to 18p x 8

 

[Mobster]

Monday
3rd day in a row training and my right shoulder and elbow ached all through training. 80f
Hatfield Squat
110kg x 8, 200kg x 8 and 280kg/616lbs x 3 x 6 as fast as possible. Belts no wraps

Leg Press
Seat one stop up (H3) 200kg x 8, 400kg x 8 and 500kg/1100lbs x 8

 

[Mobster]

Wednesday
The heat...oh my lol. I've been places where it's been 40 and even 50x (approx 118f) but they've been set up for it. Only a few more days and possibly storms tonight. I took a sodden towel with me to wrap around my neck today. Tomorrow may well be as record breaker here and it's heavy leg day... go early lol

Dumbbell Bench Press
12.5kg x 20, 22.5kg x 12, 32.5kg x 12 and 45kg x 12

Chest Supported Rows
NB: to self - read my notes!
Worked to 195kg x 4 ugly ass r/p. Should have done 190kg/418lbs x 6 r/p

Hammer Dumbbell Curls
10, 20, 30, 40 and 50kg/110lbs x 12