mobsterone Posted October 6, 2016 Author Share Posted October 6, 2016 ThursdayGripper work - volume TSG only. MRI later. The current aim is to no-set close for reps a 3 right handed. It helps training to have a focus. L/H: My easier RB240 x a bunch of singles. Then the harder one for a few more followed by 3 x 3 (couple a fraction short). R/H: Warmed up with RB240E, then RB240H, then the RB260. The work set was CoC3 x 3 x 3 reps (1 short). All slightly set and with a rest-pause style (hand off briefly before closing again). 3 reps taking about 20-seconds max Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 7, 2016 Author Share Posted October 7, 2016 Friday Well the MRI didn't happen yesterday. Even though I filled out a questionnaire and rang as I had had a blood clot on the brain when I was 9 (so might have had a clip used to close off the bleed) and was told it was ok - it wasn't. So I'll need a skull x-ray then, if that's ok my back can have an MRI scan. Seated Press Left shoulder still restricted but... worked up to 92.5-kilos x 4 reps Hammer DB Curls Got ahead of myself (by not checking my diary) working to 50-kilos each x 4 reps TPD On my preferred machine: 7p x 12 reps, 11p x 10 reps and 14.5p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 10, 2016 Author Share Posted October 10, 2016 Monday Usual straightening my leg issues then...L/Press 80-kilos x 15 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps Seated L/Curls 1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 8 +4 r/p reps L/Extension 1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 10 + 2 r/p reps S/Squat bar (25kg) x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 55-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 11, 2016 Author Share Posted October 11, 2016 TuesdayWrist Roller Usual format. Last set of 3 reps with 33.375-kilos Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 12, 2016 Author Share Posted October 12, 2016 Wednesday Stiff and hard to settle into a comfortable position before hand (kept getting twinges from the sciatic nerve while in the office) but fine after. Close grip bench press bar x 12 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 122.5-kilos x 4 x 1 reps (all nice and fast - way better than the last session). Iso lever row 40-kilos a side x 8 reps, 60-kilos x 8 reps (to this point both arms at the same time), 80-kilos x 8 reps, 100-kilos x 6 reps Double overhand thick bar thumbless Took a wide grip and used a shoulder width foot position 35-kilo solid bar x 8 reps, 75-kilos (which I mentally had as 55 lol) x 3 x 8 fast reps Bwt (fed well yesterday): 19st 10lbs / 278lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 13, 2016 Author Share Posted October 13, 2016 Thursday TSG volume work Usual warm ups then L/H: RB240 x 3 r/p, 3 r/p, 3 r/p, 3 r/p reps R/H: CoC 3 x 1, 2, 3 r/p, 4 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 14, 2016 Author Share Posted October 14, 2016 Friday Up at 4am as I wanted to be in the gym early prior to a dental appt in town. Then shopping after - Carpe Diem and all that. Arrived 7.40am (earliest ever). My body (esp on presses) and mind were, I think, still an hour behind me but I got it done eventually.Seated Press bar x 15 reps (left delt not liking this at all). 50-kilos x 8 reps, 80-kilos x 6 r/p reps, accidental load of 110-kilos x fail (then I realized why), finally 95-kilos x 1, then 3 solid reps (it's awake!!)Hammer DB Curls to 50-kilos x 5 or 6 reps @TPD to 15p x 8 reps (good set) Bwt (good days food intake yesterday) 280lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 17, 2016 Author Share Posted October 17, 2016 Monday Cracking session which I know I'm gonna feel for later ha ha L/Press to 400-kilos x 8 reps S/L/Curls to stack x 11+1 reps L/Extensions to stack x 12 reps Safety bar squats to 65-kilos x 3 x 8 reps (mild irritation of sciatic nerve in right glute) Bwt: 280lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 18, 2016 Author Share Posted October 18, 2016 TuesdayWrist Roller 33.75-kilos x 3 reps, 35-kilos x 3 reps, 36.25-kilos x 3 reps. Any day now it'll be 40 and I'll start looking at different jumps. So, for example, when I'm hitting 100 (hopefully) I'll warm up with 40, then 60-70 then the 100. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 19, 2016 Author Share Posted October 19, 2016 Wednesday Both the bench push and the deadlift pull were done as fast as possible Close grip bench press to 125kg x 2 x 1 reps, 127.5kg x 2 x 1 reps (a little slow) Double overhand thick bar deadlift - thumbless 35kg bar x 15 reps, 80kg x 3 x 8 reps Bare in mind I was that stiff before the gym. Picking up dropped coins was had work Lat Pulldowns (aka LPD) 1/2 stack x 8 reps, 3/4 stack x 8 reps, stack x 8 reps, +5p x 8 reps - all v-handled Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 20, 2016 Author Share Posted October 20, 2016 ThursdayGripper work Left hand not co-operating (two days of thick bar??) R/H: to CoC3 x 3 x 4 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 21, 2016 Author Share Posted October 21, 2016 Friday I made the mistake of waking very early, having an early breakfast then going back to bed. It meant, when I woke much later, too big a gap between eating and the gym. So training was harder than it needed to be. Plus the left shoulder was really not cooperating- basically either an impingement or bicep tendonitis is restricting my range of movement overhead. So I switched to a facing inward position on the machine (see below) and this means an arc of movement which is up and forward. There is no bracing of the back so it's not too dissimilar to a seated military press done on a flat bench. We've two iso press type machines. One you sit more upright on and the other is a more inclined version. I used the preferred incline - facing into the seat etc Iso-Press to 50-kilos x 4 reps Hammer DB Curls to 55-kilos x 4 reps TPD to 15p + the smaller '1/2' size stacker plate x 6 reps Quote Link to comment Share on other sites More sharing options...
jordi Posted October 21, 2016 Share Posted October 21, 2016 Helo Steve, I´ve seen, always enter curl Hammer in your training. It gives you something for your grip prevention? Regards, Quote Link to comment Share on other sites More sharing options...
Yan_Wei Posted October 23, 2016 Share Posted October 23, 2016 For your wrist rolling, do you hold the weights with the tool in the air (arms out in front) or do you have it in a pipe somewhere and just work only the forearms (holding it works shoulders etc.)? 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 24, 2016 Author Share Posted October 24, 2016 Monday Sensible o'clock and decently fed (remains of a large ham omelette) L/Press foot plate x lots of reps one and two legged. 120-kilos x 8 reps, 240-kilos x 8 reps, 350-kilos x 8 reps and 450-kilos x 8 reps Seated Leg Curls to stack x 12 reps L/Ext to stack x 12 reps, then I added 2 stacker plates x 10 reps S/Squat bar x 12 reps, 55-kilos x 8 reps, 70-kilos x 3 x 8 reps (better and more comfortable the more reps and sets I did) Bwt: 280lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 24, 2016 Author Share Posted October 24, 2016 On 23/10/2016 at 4:53 AM, Yan_Wei said: For your wrist rolling, do you hold the weights with the tool in the air (arms out in front) or do you have it in a pipe somewhere and just work only the forearms (holding it works shoulders etc.)? It's always, as it is now, done with a bar set up in a power rack. Given the weights I've done and want to do again I'd be damned if I held it out in any way. Heck, I couldn't do it with the weight I do now. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 24, 2016 Author Share Posted October 24, 2016 On 21/10/2016 at 1:43 PM, jordi said: Helo Steve, I´ve seen, always enter curl Hammer in your training. It gives you something for your grip prevention? Regards, Not prevention - enhancement. I'm fast approaching the age where full supination of a dumbbell or even being able to hold onto a e-z bar never mind a straight bar isn't going to happen. I just don't have the flexibility anymore. Hammer curls, as well as working the thickness of the upper arm via the Brachilais also adds something to the top of the forearm where the muscle inserts. Among bodybuilders our current Mr O - Phil Heath - has meat a-plenty in this area. Some of us grip guys like to look like our forearms have meat on them. Reverse curls work as do reverse wrist curls. Or, as I have done in the past, going both ways on the wrist roller work. My grip is enhanced, as well as the forearm, by virtue of having to hang on to the dumbbells as I NEVER use wrist straps and they can get heavy (I've cheat hammer curled as much as a 90kg 'bell right handed while holding onto the same with my left). At the top weights I do wrap the wrist. Quote Link to comment Share on other sites More sharing options...
jordi Posted October 24, 2016 Share Posted October 24, 2016 Thanks, I' ve seen your video on youtube, Baby inch dumbbel for time , more than a minute 1m 15s. it's amazing. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 25, 2016 Author Share Posted October 25, 2016 I'll have to go look for it myself lol. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 25, 2016 Author Share Posted October 25, 2016 I think it was 1.05 not 1.15 but I've not seen it for years so thanks. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 25, 2016 Author Share Posted October 25, 2016 TuesdayW/roller Usual format for now. 36.25-kilos x 3 reps, 37.5-kilos x 3 reps, 38.75-kilos x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 26, 2016 Author Share Posted October 26, 2016 Wednesday Both my big toes are even squeezed by my washed and possibly shrunken boots or I bruised them walking yesterday - they hurt. Close Grip Bench Left shoulder issues as per so a lot of warming it up. Bar x 15 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 125-kilos x 1 rep, 127.5-kilos x 3 x 1 rep. All decent Double overhand thick bar thumbless deadlift I've a number in mind for April and in a few more weeks start working on power. These are all speed. Bar (35) x 15 reps, 75-kilos x 8 reps, 85-kilos x 2 x 8 reps (decent pump on 2nd set) Low Row using double stirrup handle Pulled high into my diaphragm as a rear delt move (see id this helps the left shoulder) 5p x 15 reps, 10p x 15 reps, 12p x 12 reps Bwt: 282lbs!! Baring in mind lunch was sandwiches yesterday the only difference I did this morning was scoff a pack of biscuits before the gym. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 27, 2016 Author Share Posted October 27, 2016 ThursdayGripper work - volume I warmed up with the Vulcan and then switched to the TSG type L/H: RB 240 (easier model) x 3 x 2 reps and 1 blast at 4 reps - all rest pause (R/P) R/H: CoC 3 x 3 x 4 reps and 1 x 7 reps. Most of the beginning reps etc sitting down but standing up adds something so did the rest that way. By the last set for both hands I was in the zone so just went for it. Pauses were 10-15 seconds max 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 28, 2016 Author Share Posted October 28, 2016 Friday Woken at silly o'clock by the cats trying to get at remnants if the shellfish I'd had for supper (2.30am) I went back to sleep and next thing ya know it's a late, for me, 7.30am. Whether this or the fact of getting back to, strength wise, where I previously was is hard... anyway sluggish sums it up. So I ground out the reps Seated Iso Press (inwards as before) to 55-kilos x 1 (too heavy) rep, dropped back to 50-kilos a side and did 4 +3 r/p reps (these being 1 arm at a time) Hammer d/b curls to 55-kilos x 6 loose reps TPD to 15p+1 stacker plate x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 31, 2016 Author Share Posted October 31, 2016 Monday A hard leg day L/Press to 440-kilos x 8 reps. Worked in with another member and so the seat was at hole 3 until I got to 320-kilos S/L/Curls to stack x 12 reps L/Ext to stack + 2 plates x 12 reps Safety Squat bar x 8 reps, 65-kilos x 8 reps, 85-kilos x 3 x 8 reps Quote Link to comment Share on other sites More sharing options...
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