Approved Log Mobsters Log - the grind never stops!

[Mobster]

Friday
Domestic 'fun' outside gym to drive 'fun' in gym
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, `185kgx 1, 190kg/418lbs x 1. Added slingshot and worked to an ugly 220kg/484lbs x 1

Lat Pulldowns
Close grip Mag grip
1/2 stack x 8, stack x 8, +45kg/99lbs (eqv to 147kg/323.4lbs) added x 8

 

[Mobster]

White shirt making me look big + quad sweep from the knee = win lol

 

[Mobster]

Monday
Taking my foot off the gas and working back up
Hip Belt Squats
120kg x 12, 240kg x 12 and 360kg/792lbs x 8

Leg Press
250kg x 12, 400kg x 12 and 550kg/1210lbs x 12

Lying Leg Curls
8p x 12, 12p x 12

Leg Extensions
stack x 9, stack (single leg) x 4 (left it far too long chatting to owner)

 

[Mobster]

Tuesday
Volume o'clock
Seated Press
w/ups then bar x 15, 50kg x 15, 65kg x 15, 80kg/176lbs x 15

Rear Delt Machine
1/3 stack x 15, 1/2 stack x 15 and 2/3 stack x 13+1+1*

Reverse Dumbbell Wrist Curls
5kg x 15, 10kg x 15 and 15kg/33lbs x 30L* and 21R* Plus usual b/s reps / flex x 40

*sets taken to failure for a change of pace

 

[Mobster]

Monday
Still on the rep vibe. Session took less time than I thought it would
Hip Belt Squat
W/up, 120kg x 12, 240kg x 12 and 360kg/792lbs x 9

Leg Press
200kg x 12, 400kg x 12 and 600/1320lbs kg x 12

Lying Leg Curls
8p x 12, 13p x 7+1+1+1+1

s/s

Leg Extensions
stack x 2 x 12
Spoke to owner about my sponsoring the Mens Class 1 at a bodybuilding competition in September

 

[Mobster]

Tuesday
Repping o'clock
Seated Press
to 82.5kg/181.5lbs x 15

Rear Delt Machine
to 3/4 stack x 15

Reverse Dumbbell Wrist Curls
to 20kg/44lbs x 14 or 15

Thursday
Fine tuned/tweaked the previous workout again. Better than last time. Looking forward to the DOMs tomorrow
BiTri Machine work
Bi: All sets pre the neg sets were 2 arm. Neg sets were 1 arm (2 up, 1 down etc)
w/up (set up) x 20, 3p x 12, 4p x 12, 5p x 5 negatives followed immediately by 6 two arm curls. DS 3p x 20

s/s

Tri: All sets pre the neg sets were 2 arm. Neg sets were 1 arm (2 up, 1 down etc)
4p x 12, 5p x 12, 7p x 4-5 negatives. DS 3px 20

MA Cable Machine
Then a pump set 6p x 20 @. The left tricep REALLY got the burn/full contraction

Dumbbell Wrist Curls
12.5kg x 20, 25kg x 12, 35kg 12, 42.5kg/95lbs x 9L and 11R. DS 20kg/44lbs x 12L and 20R. Then BS x 40 (nice)

 

[Mobster]

Friday
Flat Iso Bench Press
to 80kg x 9, dropped to 20kg x 20

Pec Dec Work
to stack x 12, dropped to 1/2 stack x 20

Low Iso Row
to 120kg x 9R/12L dropped to 60kg x 20@

Nice pump. 1 hour n done

 

[Mobster]

Monday
Repping away
Hip Belt Squats
130kg x 12, 260kg x 12 and 420kg/924lbs x 9

Leg Press
220kg x12, 420kg x 12 and 620kg/1264lbs x 12

Lying Leg Curls
8p x 12, 13p x 9

s/s

Leg Extensions
stack x 3 x 12

 

[SuperAbsVin]

Monday
Repping away
Hip Belt Squats
130kg x 12, 260kg x 12 and 420kg/924lbs x 9

Leg Press
220kg x12, 420kg x 12 and 620kg/1264lbs x 12

Lying Leg Curls
8p x 12, 13p x 9

s/s

Leg Extensions
stack x 3 x 12

brining in the heat

 

[Mobster]

Wednesday
Frequency is all over the place but normal service will be resumed shortly lol
Seated Alternating Dumbbell Curls
5kg @ x 20, 12.5kg x 8, 17.5kg x 8, 22.5kg x 8

Tricep Pressdown
Used the Primal cable Machine as the Lat Machine was in use
to 72kg x 8

Standing BB Wrist Curl - Flexor
Bar x 20, 50kg x 8, 80kg x 8, 100kg / 220lbs x 8, drop set to 50kg/110lbs x 20 and BS x 40 flex

 

[Mobster]

Thursday
We're on a roll so off to the gym we go
Close Grip Bench Press
to 172.5kg/379.5lbs x 5 x 1

s/s

Iso Lever Low Row
40kg x 8, 80kg x 8, 140kg/308lbs x 6

Pec Dec
80% of the stack x 8, stack +35kg/160kg/352lbs (does NOT feel like that)

Suns out, guns out. It's the rules

 

[Mobster]

Monday
More scaffolding going up so I need the weather to hold so the work can be done. Training might be done on the 'when I can' basis so... Mostly recovered from poor hotel sleep and off to the gym we go
Seated Press
to 107.5-kilos x 8 reps

Rear Delt Machine Work
to stack+pin+2.5kilos x 7 reps

Reverse Dumbbell Wrist Curls
to 35-kilos x 8 reps (need to be better so I'll stay at this weight). Followed by broomstick x 40 'squeezing hard' reps

 

[Mobster]

Wednesday
Heavy Arm Day. Tiniest tweak before leaving one in the right bicep. Wasn't an issue and gave it a massage
Hammer Dumbbell Curls
10kg x 20 as a warm up. 30kg x 8, 50kg x 8 and 80kg/176lbs x 8. I feel like 90kg was there

Skull Crushers on EZ Bar
bar x 20, 32kg x 8, 52kg x 8, 80.5kg/177lbs x 8

Dumbbell Wrist Curls
10kg x 20, 20kg x 8, 40kg x 8 and 60kg x 8 (RH only)

 

[Mobster]

Thursday
Bit unfocused but s**t got done anyway
Close Grip Bench Press
Last rep was the best cos I kinda visualized hitting 2 reps
to 172.5kg/379.6lbs x 6.

s/s

Mid Iso Row
40kg x 8, 80kg x 8 and 110kg/231lbs x 6 (might have wanted more)

Pec Dec
Brain lets me take the gym pin out of my bag yesterday only to realize I needed it today. Selector Pin it is then with a buddy making sure the weight stays on ha ha
1/2 stack x 8, stack x 8 and stack+40kg (165kg although it does NOT feel that heavy)

 

[Mobster]

Friday
Last day of work on my building. All done. Left the fella (buddy from the gym) to it and KILLED my legs. Late for me (after 10am). Even knocked a bit of skin off of as thumb moving the plates. Is it even a leg workout if I don't bleed ha ha Plus loading is urgghh
Hatfield Squat
Bar x 12, 190kg/396lbs x 8, 270kg/594lbs x 8 and 360kg/792lbs x 8 (gave myself verbal abuse... might have been loud too ha ha... to get it done)

Leg Press
300kg x 8, 500kg x 8 and 750kg/1650lbs x 8 (cos I couldn't be as*ed to load 740kg)

Lying Leg Curls
8p x 8 and 16p (mis-load but maybe cos I'm on cycle I was capable?) x 6+1+1

s/s

Leg Extensions
stack x 8, 160lbs x 8 per leg (alternating legs and reps)

 

[Mobster]

Sunday
Seated Press
w/up, bar x 8, 60kg x 8, 90kg x 8 (felt heavy) and 110kg/242lbs x 8 (didn't)

Rear Delt Machine Work
1/3 x 8, 2/3+ x 8 and stack+gym pin + 2.5kg x 8

Reverse Dumbbell Wrist Curls
5kg x 20, 12.5kg x 8, 25kg x 8, 35kg x 8 (nice), then BS x 40 flexes

 

[Mobster]

Monday
'Light' arm day
On both bis and tris, esp on lighter weights, I was squeezing for contractions
Seated Dumbbell Curls
w/up, 12.5kg x 8, 20kg x 8 and 25kg x 8
Seeing veins pop

Tricep Pressdowns
3p x 12, 7p x 8, 12p x 8 and 16p x 8

Standing BB Wrist Curls
Bar x 20, 60kg x 8, 80kg x 8 and 105kg/231lbs x 8 BS x 40