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.

 

[Mobster]

Friday
No TP (ill?).
Close Grip Bench Press
to 130kg/286lbs x 4 x 3 and 1 x 6 reps (last 4 all paused)

s/s

Iso-Mid Lever Row
40kg x 8, 80kg x 8 and 100kg/220lbs x 8

Thick Handled Dumbbell Work
LH - 75kg x 4 x 1

 

[Mobster]

Monday
Chest infection MIGHT be easing off. Felt ok once I got going and I have some standby penicillin from the pneumonia from before. No TP but hey ho
Hatfield Squat
150kg x 8, 250kg x 8 (support belt only) and 350kg/770lbs x 6 (belt n knee wraps)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8 (easy)

Lying Leg Curls
8p x 8 and 17p x 5 r/p

Leg Extensions
stack x 8 and then 55kg x 8 1 leg at a time

 

[Mobster]

Tuesday
No hanging about today
Seated Press
w/up, bar x 20, 60kg x 8, 85kg x 8 and 110kg/242lbs x 6

Rear Delt Machine Work
to stack/125kg/275lbs x 6

Standard Wrist Roller - Extensor
16.25kg x 3 x 3 = veins!

 

[Mobster]

Thursday
Brr. Tis freezing
'Heavy' Arm day
Hammer Dumbbell Curls
w/up, 30kg x 8, 50kg x 8 and 70kg/154lbs x 8

s/s

EZ Skull Crushers
w/up, 29kg x 8, 59kg x 8 and 79kg/174lbs x 8

Standing BB Wrist Curls
bar x 20,m 60kg x 8, 90kg x 8 and 100kg/220lbs x 8 and d/s x 40 withj the b/s as per
(forgot 3-inch Wrist Roller)

 

[Mobster]

Friday
Awful nights rest with the chest issue. Snotty as f**k. Anyway...Wrapped up with multi layers until I warmed up
Close Grip Bench Press
Usual warm ups. Worked to 135kg/297lbs x 4 x 3 (paused reps on the last set) and 140kg/308lbs x 3 reps all paused

s/s

Iso-Lever Low Row
40kg a side (1 at a time) x 8, 80kg x 8 and 120kg/264lbs x 8

Thick Handled Dumbbell
RH: set up + 80kg x 3 x 1. No energy for more so called it a day

 

[Mobster]

Monday
I managed to break my glasses (spare set also knackered) last night. Urgh. So I might miss tomorrows session in lieu of an opticians appt (squints at the screen while typing lol). On the upside I think I'm through the worst of the chest infection. Busy day today
Hatfield Squat
150kg x 8, 250kg x 8 and 350kg x 7 (wanted 8 but here is the only placer where the chest issue held me back I feel)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8

Lying Leg Curls
8p x 8, 17p x 6 r/p

s/s

Leg Extensions
stack/200lbs x 3, 130lbs x 8 per leg

Tuesday
At the gym early (8.45am) so I could make an early appt at the opticians. One of the owners dropped me off. Busy and lots done so tomorrow is free
Seated Press
Usual warm ups. 60kg x 8, 85kg x 8 (felt heavy) and 110kg/242lbs x 7 (also heavy)

Rear Delt Machine
1/3 x 8, 2/3 x 8 and staqck/125kg/275lbs x 7 (hvy)

Standard Wrist Roller - Extensor
17.5kg/38.5lbs x 3 x 1

 

[Mobster]

Thursday
'Light' arm day
Supinating Dumbbell Curls
w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8

s/s

Tricep Pressdowns
4p x 20, 7p x 8, 11p x 8 and 17p x 6

Standing BB W/Curls
bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6

 

[Mobster]

Friday
Busy as... but cracking on

Close Grip Bench Press
Usualwarm ups to 140kg x 3, 4 and 5. Then upped to 145kg x 3 and150kg/330lbs x 3

One Arm Low Cable Row
45kgx 8, 80kg x 8 and 95kg/209lbs x 6

 

[Mobster]

Monday
Flood warnings etc in effect. Literally had to wade a little across a partly flooded foot bridge to go to the gym lol
Hatfield Squats
w/up,160kg x 8, 260kg x 8 and 360kg/792lbs x 4

Leg Press
Meant to be a little heavier
260kgx 8, 460kg x 8 and 670kg x 8

Leg Extensions
stack x 8, 140lbs (1 leg) x 6 @

s/s

Lying Leg Curls
8px 8, 17p x 7 r/

 

[Jayne Scott]

Monday
Flood warnings etc in effect. Literally had to wade a little across a partly flooded foot bridge to go to the gym lol
Hatfield Squats
w/up,160kg x 8, 260kg x 8 and 360kg/792lbs x 4

Leg Press
Meant to be a little heavier
260kgx 8, 460kg x 8 and 670kg x 8

Leg Extensions
stack x 8, 140lbs (1 leg) x 6 @

s/s

Lying Leg Curls
8px 8, 17p x 7 r/

Strong leg day @Mobster

 

[Mobster]

Tuesday
Seated Press
to 112.5kg/247.5lbs x 4

Rear Delt Machine Work
to stack + 2.5kg/127.5kg/280.5lbs x 4

Standard Wrist Roller – Extensor work
17.5kg/38.5lbs x 3, 2 and 2

 

[Mobster]

Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8