Approved Log Mobsters Log - the grind never stops!
- Thread starter Mobster
- Start date
Thursday
Dumbbell Curls
upped the weights 2.5kg/5.5lbs so
15kg/33lbs x 8, 25kg/55lbs x 8 and 35kg/77lbs per dumbbell x 8
Tricep Pressdowns
7p x 12 reps, 11p x 10 reps, and 15p (eqv to 90kg/198lbs) x 11 reps
Standing BB Wrist Curls (Flexors)
to 120-kilos/264lbs x 7 loose reps d/s to 60-kilos (meant to do 65)
Dumbbell Curls
upped the weights 2.5kg/5.5lbs so
15kg/33lbs x 8, 25kg/55lbs x 8 and 35kg/77lbs per dumbbell x 8
Tricep Pressdowns
7p x 12 reps, 11p x 10 reps, and 15p (eqv to 90kg/198lbs) x 11 reps
Standing BB Wrist Curls (Flexors)
to 120-kilos/264lbs x 7 loose reps d/s to 60-kilos (meant to do 65)
Friday
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps
Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)
MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps
Iso Lever Low Row
40kg/88lbs x 15 reps, 80kg/176lbs x 12 reps, 120kg/264lbs x 10 reps
Close Grip Bench Press
to 175kg x 2, upped to 180kg/396lbs x 2 x 2 (touch from spotter on 2nd rep both times)
MiraFit 60mm Rolling Handle
to
LH: +85kg/187lbs x 2, 2 and F
RH: +92.5/203.5lbs x 3, 3 and 2 reps
@Mobster BIG time 180kg
Tuesday
@ Powerhouse just cos. But also cos I know I'd push myself harder at the gym vs at home
Seated Press
usual warm ups then 110kg/242lbs x 6 reps
Saxon Bar Work - 3 inch square
Made a mistake warming up thinking 72.5kg was 82.5kg but carried on working up via 92.5kg x 1 then 102.5kg x 1 and finally 107.5kg/236.5lbs x 4 x 1 reps (first one made me dizzy)
@ Powerhouse just cos. But also cos I know I'd push myself harder at the gym vs at home
Seated Press
usual warm ups then 110kg/242lbs x 6 reps
Saxon Bar Work - 3 inch square
Made a mistake warming up thinking 72.5kg was 82.5kg but carried on working up via 92.5kg x 1 then 102.5kg x 1 and finally 107.5kg/236.5lbs x 4 x 1 reps (first one made me dizzy)
Thursday
The 'heavier' arm day
Hammer Dumbbell Curls
w/up then 30kg/66lbs x 16, 50kg/110lbs x 16 and 70kg/154lbs x 16 reps
Skull Crushers
bar (9kg) x 20, 29kg x 12, 49kg x 12 and 81.5kg/179lbs x 8 reps
Reverse (Extensors) BB Standing Wrist Curls
bar (20kg) x 20, 40kg/88lbs x 12 and 60kg/132lbs x 9 reps then a d/s to the bar x 20 reps
The 'heavier' arm day
Hammer Dumbbell Curls
w/up then 30kg/66lbs x 16, 50kg/110lbs x 16 and 70kg/154lbs x 16 reps
Skull Crushers
bar (9kg) x 20, 29kg x 12, 49kg x 12 and 81.5kg/179lbs x 8 reps
Reverse (Extensors) BB Standing Wrist Curls
bar (20kg) x 20, 40kg/88lbs x 12 and 60kg/132lbs x 9 reps then a d/s to the bar x 20 reps
Monday
Might have trained a little too quick. Legs usually takes longer and I was done at around 1h 20mins. That MIGHT have had an effect on the leg curls and leg extensions
Lever Squat
Not sure if this is a PB.
120kg x 8 reps, 220kg x 8 reps, 350kg/770lbs x 4 reps. No spotter
Iso Lever Leg Press
no warm up just this one set
200kg/440lbs (one leg at a time) x 6 reps
Lying Leg Curls
4p x 8 reps (easy) 9p x F dropped to 6p x 8 reps
s/s
Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x F, dropped to stack x 8 reps
Might have trained a little too quick. Legs usually takes longer and I was done at around 1h 20mins. That MIGHT have had an effect on the leg curls and leg extensions
Lever Squat
Not sure if this is a PB.
120kg x 8 reps, 220kg x 8 reps, 350kg/770lbs x 4 reps. No spotter
Iso Lever Leg Press
no warm up just this one set
200kg/440lbs (one leg at a time) x 6 reps
Lying Leg Curls
4p x 8 reps (easy) 9p x F dropped to 6p x 8 reps
s/s
Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x F, dropped to stack x 8 reps
Thursday
Up and down workout. Might need to reset stuff
Dumbbell Curls
w/up (10kg), 15kg/33lbs x 12 reps, 25kg/55lbs x 12 reps, 35kg x 9 reps
Tricep Pressdown
w/up (just top plate) x 20 reps, 7p x 12 reps, 11p x 12 reps, 15p x 15 reps (by mistake - 12+3 - no wonder it felt hard lol) - sleeves on
Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60kg x 12 reps, 90kg x 12 reps, 120kg x nothing. Just sat there. Dropped to 100kg/220lbs x 8 reps, dropped again to 60kg/132lbs x 20 reps
Up and down workout. Might need to reset stuff
Dumbbell Curls
w/up (10kg), 15kg/33lbs x 12 reps, 25kg/55lbs x 12 reps, 35kg x 9 reps
Tricep Pressdown
w/up (just top plate) x 20 reps, 7p x 12 reps, 11p x 12 reps, 15p x 15 reps (by mistake - 12+3 - no wonder it felt hard lol) - sleeves on
Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60kg x 12 reps, 90kg x 12 reps, 120kg x nothing. Just sat there. Dropped to 100kg/220lbs x 8 reps, dropped again to 60kg/132lbs x 20 reps
Friday
Close Grip Bench Press
to 177.5kg/391lbs or so x 4 x 1 reps (slow but sure)
Iso Mid-Row
to 120kg/264lbs x 6 reps
MiraFit 60mm Rolling Handle
to set up +
LH: 85kg x 2 x 3 (meant to be 2-3 x 2) dropped back to 80kg x 3 (just)
RH: 92.5kg x 3 x 3 reps (tough)
Close Grip Bench Press
to 177.5kg/391lbs or so x 4 x 1 reps (slow but sure)
Iso Mid-Row
to 120kg/264lbs x 6 reps
MiraFit 60mm Rolling Handle
to set up +
LH: 85kg x 2 x 3 (meant to be 2-3 x 2) dropped back to 80kg x 3 (just)
RH: 92.5kg x 3 x 3 reps (tough)
Monday
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)
@ Powerhouse. Gonna regret this tomorrow lol
Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)
Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps
Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps
Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)
Thursday
Meh. Up and down kinda gym session. Bwt: 307lbs - lowest in a long time. Hammer Curls weight and reps ok but brutal (to be expected) but hit a wall on Skull Crushers (and my head with the bar on a warm up set lol). Forearm work hard but done
Hammer Dumbbell Curl
10kg x 20 reps then 30kg x 17 reps, 50kg x 17 reps, 70kg/154lbs x 17 reps
s/s
Skull Crushers - EZ Bar
9kg bar x 20 reps, 29kg x 12 reps, 49kg x 12 reps (hit head with load on last reps), 81.5kg/179.6lbs x 7 reps (aimed for 9)
Reverse Standing BB Wrist Curls - Extensors)
20kg bar x 20 reps, 40kg x 12 reps, 60kg/132lbs x 10 reps then dropped to 30kg/66lbs x 20 reps
Meh. Up and down kinda gym session. Bwt: 307lbs - lowest in a long time. Hammer Curls weight and reps ok but brutal (to be expected) but hit a wall on Skull Crushers (and my head with the bar on a warm up set lol). Forearm work hard but done
Hammer Dumbbell Curl
10kg x 20 reps then 30kg x 17 reps, 50kg x 17 reps, 70kg/154lbs x 17 reps
s/s
Skull Crushers - EZ Bar
9kg bar x 20 reps, 29kg x 12 reps, 49kg x 12 reps (hit head with load on last reps), 81.5kg/179.6lbs x 7 reps (aimed for 9)
Reverse Standing BB Wrist Curls - Extensors)
20kg bar x 20 reps, 40kg x 12 reps, 60kg/132lbs x 10 reps then dropped to 30kg/66lbs x 20 reps
any powerhouse pics big man?
bro you lookin stronger and stronger
nice updates man, i bet you were sore after those workouts!
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