Approved Log Mobsters Log - the grind never stops!

[Mobster]

Monday
International leg day. I don't make the rules Faffed about before settling on '8's' as today's number ha ha
Hatfield Squats
110kg x 10, 200kg x 8, 300kg x 8 and 365kg/800+lbs x 8

Lying Leg Curls
10p x 8, 18p x 8 fast r/p style reps

s/s

Leg Extensions
1/2 stack x 8, stack x 8, 3/4 stack x 1 leg x 8 @

 

[Mobster]

Tuesday
Let's see if I can get back to my 4 days a week program
Seated Press
to 125kg/275lbs x 4

Rear Delt Mch Work
to 107kg/236lbs x 12

Reverse Dumbbell Wrist Curls
to 325kg/77lbs x 11

 

[Mobster]

Wednesday
In lieu of Thursday/Friday (podcast work). Trained bench with BIG (PC) Will Hughes - he of the 230kg/500+lbs bench 100% raw. 1st time ever actually working out with him
Close Grip Bench Press
to 145kg x 5, 147.5kg x 5 and 150kg/330lbs x 5 followed by a fast 165kg/363lbs x 1. Will worked to a paused 200kg/440lbs dropping back to 180kg/396lbs x 8 (he wanted 10)

Pec Dec
1/2 stack x 12, stack/125kg/275lbs x 20. Nice pump

Chest Supported Rows
to 180kg/396lbs x 8 r/p (fast-ish [pace)

Lat Pulldowns
12p x 8, 21p x 8, +15kg x 8, +30kg/66lbs (eqv to 138kg/304lbs in the hands)

 

[Mobster]

Saturday
Arm's o'clock
Hammer DB Curls
10kg @ x 20, 30kg x 8, 60kg x 8 and 80kg x 8

Tricep pressdown
Started on MA Cable then Lat machine when it was available
1/2 stackx 20, stack x 8 easy / 12p x 8 and 16p x 8

Hammer position rope Cable Curls
to 11p x 20

One Arm MA Cable Pressdowns
to 8p x 16L and 20R

Arms pumped

 

[Mobster]

Sunday
Took wayyyy too much time chewing da fat but eventually got it done. Even had two maturer women commenting on being 'that guy' (as in who did all the weights + 2 people on the leg press previously lol)
Hatfield Squat
Need to wear the lifting shoes all the way through as I tipped forward on the max weight 2x.
110kg x 8, 230kg x 8, 300kg x 8 and 375kg/825lbs x 8 (5... pause then 3)

Leg Press
260kg x 8, 460kg x 8 and 660kg/1455lbs x 8

 

[Mobster]

Monday
Busy day. So in, congrats, train, out
Seated Press
w/up, 60kg x 8, 80kg x 8, 100kg/220lbs x 122 (set myself a target of 100kg x 20)

Rear Delt Mch Work
left side delt looked wide posing
1/3rd stack x 12, 2/3rd stack x 12 and 116kg/255lbs'ish (almost all the stack) x 12

Dumbbell Wrist Curls - Flexors
15kg x 12, 25kg x 123, 35kg x 12 and then 55kg/121lbs x 11L and 12 R

 

[Mobster]

Tuesday
4 days in a row cos I'm busy later in the week and weekend
Close Grip Bench Press
to 147.5kg x 5, 150kg x 5 and 152.5kg x 5 then 170kg/374lbs x 1

Pec Dec
1/2 stack x 20 then stack x 20

Chest Supported BB Rows
to 182.5kg x 6 (ought to have been 7)

Lat Pulldowns
Close grip mag Handle
1/2 stack x 8 then stack+20kg x 8

 

[Mobster]

Thursday
Kirk D... supposed top be training legs today. Nothing. On wards
Hatfield Squat
bar x 12, 110kg x 8, 230kg x 8 (jumping from 200 to 230 felt hard-ish), 300kg x 8, 380kg/836lbs x 6 (nearly missed re-racking it)

Lying Leg Curls
10p x 8, 19p x 4 r/p

Leg Extensions
1/2 stack x 8, stack x 8 then 160lbs x 4 per leg

 

[Mobster]

Monday
Seated Press
bar x 12, 60kg x 8, 80kg x 8, 100kg/220 x 14 (tgt is 20)

Rear Delt Machine Work
to stack x 8 reps

Reverse Dumbbell Wrist Curls
to 35kg/77lbs x 12

 

[Mobster]

Tuesday
On the clock today so v little faffing about
Close Grip Bench Press
to 150kg x 5, 152.5kg x 5 x 155kg/341lbs x 5, 175kg/385lbs x 1

Pec Dec
1/2 stack x 20, stack/125kg/275lb x 20

Lat Pulldowns - Close Grip Mag Handle
12p x 20, 21p/stack/120kg/264lbs x 15

Iso Lateral Low Lever Row
60kg x 8, 100kg x 8 and 120kg/264lbs x 8 - load is per side x 1 side at a time

 

[Mobster]

Also, via el rapido super fast delivery, we got this stunning US-Pharmacies touchdown

 

[Mobster]

Wednesday
Hatfield Squats
Questioning the hardship, the when it gets real heavy, thinking 'it's just 1 set'
to 380kg/836lbs x 7

Leg Press
to 670kg/1474lbs x 8

 

[Mobster]

Friday
Arms and gripper day. Another challenge for myself is working my right and possibly my left hand back to a set close of a '3'. Day 1. Not done grippers in... years?
Dumbbell Curls
Both then 1 armed
10.kg x 12, 15kg x 12, 20kg x 12, 22.5kg x 12.

Rope Hammer Curls
9p x 20 pumping reps

s/s

One Arm Tricep Pressdowns
4p x 12, 6p x 12, 8p x 12 and sleeves on L12p x 10 and R13p x 10

LPD Tricep Pressdowns
9p/54kg/108lbs 20

Vulcan Gripper
Can I / should I? Given open handed stuff makes my knuckles ache (esp RH). Plus it's been AGES. Anyway
Setting (front and back) 1/1 x 8, 2/2 x 8, 3/2 x 8, 3/3 x 3, 4/4 x 1, 4/5 x 1, 5/5 x 1 All each. Borrowed some liquid chalk (all previous efforts no chalk) and did 5/5 x 3 reps RH only.
What MIGHT be crazy is 5/5 on my old spring MIGHT be the same as a CoC3 gripper. I shall take one and some chalk next time I train it (3 days time)

 

[Mobster]

Saturday
Loads to do so...diff crowd on Saturdays. Too many on phones between sets
Mid Iso-lever Row
Weight per arm. One arm at a time.
40kg x 8, 80kg x 8 and 120kg/264lbs x 8

Close Grip Bench Press
No spot so held back a tad
to 152.5kg x 5, 155kg x 3 and 155kg/341lbs x 3

Lat Pulldowns
12p x 15, stack (21p/126kg/277lbs) x 15

Pec Dec
1/2 stack x 20, stack x 20