Approved Log Mobsters Log - the grind never stops!
- Thread starter Mobster
- Start date
they say the bench press is the true Mark of a strength champion
Monday
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
Hatfield Squat
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)
Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps
Lying Leg Curls
10p x 8 reps, 17p x 7 r/p reps
Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)
Bwt: 150kg/330lbs
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
Hatfield Squat
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)
Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps
Lying Leg Curls
10p x 8 reps, 17p x 7 r/p reps
Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)
Bwt: 150kg/330lbs
Wow, that is insane! Your strength never ceases to amaze me.
That’s awesome Mobster!!!
Thursday
Heavier arms day. Hard but great workout
Hammer Dumbbell Curls
10kg/22lbs x 20 warm up, 30kg x 10, 60kg x 10 and 90kg/198lbs x 10
s/s
Skull Crushers
bar x 20, 29kg x 12, 49kg x 10 and 104kg/228.8lbs (2 jumps up in weight and it might be a rep PB) x 6
Standing BB Wrist Curls - Extensors
bar x 20, 40kg x 8, 80kg/176lbs (jumped again) x 6 - d/s to 30kg x 20 reps (did a few reps with the broomstick too
Heavier arms day. Hard but great workout
Hammer Dumbbell Curls
10kg/22lbs x 20 warm up, 30kg x 10, 60kg x 10 and 90kg/198lbs x 10
s/s
Skull Crushers
bar x 20, 29kg x 12, 49kg x 10 and 104kg/228.8lbs (2 jumps up in weight and it might be a rep PB) x 6
Standing BB Wrist Curls - Extensors
bar x 20, 40kg x 8, 80kg/176lbs (jumped again) x 6 - d/s to 30kg x 20 reps (did a few reps with the broomstick too
Friday
Me bitching about how it could have gone better while at the same time doing stuff I've never done before = ironic. Trained with / spotted Kirk on Decline bench to 155kg (first time he'd benched in months)
Close Grip Bench Press
to 180kg x 1 with a pause using a slingshot. Then onto 225kg/495lbs (plan was 2 x 1) x 1 rep and 1 fail (s/s came off elbow and Kirk had to spot me big time). Decided no to go to an upper max single of 235kg. Dropped to 140kg/308lbs x 16 reps with the s/s on (vid)
Low Iso Lever Row
45kg x 8 reps, 90kg x 6 reps and 140kg/308lbs 1 arm at a time per side x 4 reps (more there)
Cable Face Pulls
Used long rope handles to 16.25kg x 12 reps
Me bitching about how it could have gone better while at the same time doing stuff I've never done before = ironic. Trained with / spotted Kirk on Decline bench to 155kg (first time he'd benched in months)
Close Grip Bench Press
to 180kg x 1 with a pause using a slingshot. Then onto 225kg/495lbs (plan was 2 x 1) x 1 rep and 1 fail (s/s came off elbow and Kirk had to spot me big time). Decided no to go to an upper max single of 235kg. Dropped to 140kg/308lbs x 16 reps with the s/s on (vid)
Low Iso Lever Row
45kg x 8 reps, 90kg x 6 reps and 140kg/308lbs 1 arm at a time per side x 4 reps (more there)
Cable Face Pulls
Used long rope handles to 16.25kg x 12 reps
Monday
Sometimes, when your head is up your butt and stressing, the gym takes a different kind of distracting focus
Hatfield Squat
Warm up, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps, 350kg/770lbs x 4 (rep PB) reps
Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 reps, 690kg/1518lbs x 13 reps
Lying Leg Curls
10p x 8 reps, 18p x 4 r/p reps (PB weight)
Leg Extension
stack x 12 reps 2 legs, 3/4 stack x 8 reps 1 leg
Sometimes, when your head is up your butt and stressing, the gym takes a different kind of distracting focus
Hatfield Squat
Warm up, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps, 350kg/770lbs x 4 (rep PB) reps
Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 reps, 690kg/1518lbs x 13 reps
Lying Leg Curls
10p x 8 reps, 18p x 4 r/p reps (PB weight)
Leg Extension
stack x 12 reps 2 legs, 3/4 stack x 8 reps 1 leg
Tuesday
My head was a good half mile up my butt to begin with. But, as per, going to the gym helps. Changed the set up today as I tweaked my left shoulder very mildly on Friday. So I ended up using an Iso Lateral Press machine facing into it. Took my time before getting to work weights
Iso Lateral Press
1 arm at a time. Lifting arm x 20 reps, 5kg x 20, 10kg x 20, 20kg x 8, 30kg x 8, 40kg/88lbs x 4 and then 60kg/132lb x 4
3-Inch Wrist Roller
85kg x 1, 95kg x 1 and 105kg/231lbs x 1
Brutal doesn't sum this up. My hands were shaking a little after
My head was a good half mile up my butt to begin with. But, as per, going to the gym helps. Changed the set up today as I tweaked my left shoulder very mildly on Friday. So I ended up using an Iso Lateral Press machine facing into it. Took my time before getting to work weights
Iso Lateral Press
1 arm at a time. Lifting arm x 20 reps, 5kg x 20, 10kg x 20, 20kg x 8, 30kg x 8, 40kg/88lbs x 4 and then 60kg/132lb x 4
3-Inch Wrist Roller
85kg x 1, 95kg x 1 and 105kg/231lbs x 1
Brutal doesn't sum this up. My hands were shaking a little after
Thursday
'Light' arm day
Dumbbell Curls
w/up then 20kg x 10, 30kg x 10 and 40kg/88lbs x 10 reps
s/s
Tricep Pressdowns on LPD
3p x 20, 8p x 8, 11p x 8 and 19p x 6 reps (rep PB). D/S 10p x 15+ reps
Standing BB W/Curls - Flexors
bar x 20, 60kg x 8, 90kg x 8 and 120kg/264lbs x 8 ([poss rep PB?). D/S 70kg x 20 (should have been 85kg) and broomstick flex x 20
'Light' arm day
Dumbbell Curls
w/up then 20kg x 10, 30kg x 10 and 40kg/88lbs x 10 reps
s/s
Tricep Pressdowns on LPD
3p x 20, 8p x 8, 11p x 8 and 19p x 6 reps (rep PB). D/S 10p x 15+ reps
Standing BB W/Curls - Flexors
bar x 20, 60kg x 8, 90kg x 8 and 120kg/264lbs x 8 ([poss rep PB?). D/S 70kg x 20 (should have been 85kg) and broomstick flex x 20
Friday
@ Powerhouse not long after 9am with Chris J. Cracked on with no slingshot as I'm doing a podcast right after
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, 180kg x 1 and 190kg x 1 and then a touch n go 1RM PB of 202.5kg/445.5lbs. NOT the best rep ever but still a PB
One Arm Dumbbell Rows
30kg x 8 reps, 60kg x 8 reps and 90kg x 8 reps (more reps on all possible just started to get time limited as I'd taken my time benching
Across the body cable rear delts - 1 arm at a time
to 6p on the multi-angle machine x 12 reps
@ Powerhouse not long after 9am with Chris J. Cracked on with no slingshot as I'm doing a podcast right after
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, 180kg x 1 and 190kg x 1 and then a touch n go 1RM PB of 202.5kg/445.5lbs. NOT the best rep ever but still a PB
One Arm Dumbbell Rows
30kg x 8 reps, 60kg x 8 reps and 90kg x 8 reps (more reps on all possible just started to get time limited as I'd taken my time benching
Across the body cable rear delts - 1 arm at a time
to 6p on the multi-angle machine x 12 reps
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