mobsterone Posted April 6, 2020 Author Share Posted April 6, 2020 Monday Today's workout sponsored by the number 12 and the word ouch. Well that was 'interesting'. *I had it all to myself and managed to fall over and take a small chunk of skin of the left hand outside palm on Hip belt squats. I was lucky I'd not broken anything although I'm gonna have a couple of bruises. I 'got back on the horse' asap and did what needed to be done. Hip Belt Squats* 65kg x 12, 125kg x 12 (both sets up on blocks), 185kg... fall over. Treat wound. Adjust belt / strap. Lift from floor x 12 reps. For safeties sake the new bar can't come quick enough. Leg Press 145kg x 12 reps, 265kg x 12 reps, adjusted the seat - pushed from the safeties (see not fkin hurting yourself while training alone behind steel doors) 385kg x 12 reps Leg Extensions 5, 10, 15 plates and then the stack x 12 reps Standing Leg Curls Leaning a little to the side (not forward as that's cheating) as it keeps the pad on the calf 2p, 3p and 4p x 12 reps I added my Pullums bar to the leg press to see if I could load tons of weight on it in the future. I can. Sweet. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 7, 2020 Author Share Posted April 7, 2020 Tuesday Had a chat with a buddy online and we've challenged each other. So mine is to do speed bench work and see if I can hit 165kg and close a Ironmind CoC 3.5 gripper right handed before go back to work (say 10 weeks right now). With that in mind Close Grip Bench Press to 87-kilos x 3 and then 3 x 6 fast reps. Two Hand Pinch to 107.7-kilos x 8 x 1 reps Gripper work later Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 8, 2020 Author Share Posted April 8, 2020 Tuesday pm The workout ended up being between 6pm and 7pm Vulcan Gripper work to L/H: 5/5 x VN, N, 1, 1, 1 = level 15 or a CoC 3 R/H: 5/5 x 1, 5/6 x 1, 6/6 x 1, 1, VVN, VVN, VVN = level 18 or about a CoC 3.5. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 9, 2020 Author Share Posted April 9, 2020 Thursday Shoulder Press (need to adjust starting height) to 102.5-kilos x 4 reps Hammer DB Curls to 70-kilos x 10 reps (used pinch set collars) Skull Crushers from the floor (no spot) to 65-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 10, 2020 Author Share Posted April 10, 2020 Friday Kinda forgot it's an actual holiday today lol. I working on a max bench during lockdown so Close Grip Bench Press to 147kg (bar weighs 27) x 5 x 1 reps Low Cable Rows on fit machine (90kg??) to stack x 15 reps Dumbbell Rows straight on 80-kilos x 8 reps RT Work to 320+lbs x 3 reps (more reps there) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 13, 2020 Author Share Posted April 13, 2020 Monday Ass in bits due to something I ate. That's always fun on leg day. Safety Bar / Hatfield Squats A bit of a feeling my way session as it's been 3 weeks and I've never done them in my power rack. to 260-kilos x 4 reps Leg Press to 415-kilos x 12 reps (just used the 15's too) Leg Extensions to stack 15 reps Standing Leg Curls to 4.5p x 15 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 14, 2020 Author Share Posted April 14, 2020 Tuesday I keep looking at the PowerTec Lat Tower... stop it! At least until some more money swells the funds lol Close Grip Speed Bench Press I felt, 2 or so sets in, that I can and will go heavier than this soon to 89.5-kilos x 4 x 6 reps Two Hand Pinch to 108.2-kilos x 4 x 1 reps - faffed about with hand positioning. I did a half rep 3rd attempt - changed the hand a tad and did a solid rep 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 14, 2020 Author Share Posted April 14, 2020 Tuesday pm The workout ended up being between 3pm and 4pm Vulcan Gripper work to L/H: 5/5 x 8 x 1 reps = level 15 or a CoC 3 R/H: 5/5 x 1, 5/6 x 1, 6/6 x 7 x 1 reps = level 18 or about a CoC 3.5. I gave my CoC 3.5 a quick squeeze. I need to get to around level 20 I think to crush it. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 16, 2020 Author Share Posted April 16, 2020 Thursday Seated BB Press in the rack to 105kg (approx)x 4 reps Hammer DB Curls to 80kg x 6 reps Skull Crushers to 65kg x 10 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 17, 2020 Author Share Posted April 17, 2020 Friday Close Grip Bench Press - max to 149.5-kilos x 6 x 1 reps Lat Pulls on the multi (new toy not here yet) to stack x 12 slow reps Fence Post Work to set up +248lbs x 3 (of 4) x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 20, 2020 Author Share Posted April 20, 2020 Monday SSB/Hatfield Squat to 262.5kg x 4 reps Leg Press 415kg x 15 reps Lying Leg Curl one of the 'new' toys so I'm feeling my way on them to 4p x 15 reps Leg Extensions to the stack + 1/2 stacker plate (it's always on there) x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 21, 2020 Author Share Posted April 21, 2020 Tuesday Close Grip Bench Press - speed to 92.5-kilos x 4-5 x 6 reps Two Hand Pinch to 107.7-kilos x 2 x 1 reps, then 108.7-kilos x 3 (of 4) x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 23, 2020 Author Share Posted April 23, 2020 Thursday Seated Press 57kg x 8 reps, 87kg x 6 reps, 97kg (mis-load) x 4 reps, 107kg x 4 reps Bar is 27kg hence loads. Hammer DB Curls 20kg x 12 reps, 40kg x 12 reps, 60kg x 12 reps, 80kg x 10 reps (heavy as hell) Issues: the handle is standard size (so about 1 and 1/16th of an inch) vs the gym handles being thicker. I'm not using a strap which I usually would (more so on the 90's). The bar and collars weight is not included. TPD on my LPD (feeling it out) 6 x small plates (@30kg x 12 reps, +2 big plates (@50kg) x 10 reps, +4 big plates (70kg) x 8 reps Issues: don't like how it runs and I still wanna use spilt pins on the guide bars. I also prefer a ez style cambered bar for pressdowns. The kit came with a bunch but not a cambered bar. Started training at 8.30am as the GF was supposed to be over at 9am. That didn't happen so... grrr 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 24, 2020 Author Share Posted April 24, 2020 Friday Close Grip Bench Press to about 152.5-kilos x 6 x 1 reps Low Cable Row to 13p (about 130kg) x 8 reps (still not smooth etc) Adjustable Thick Bar to 130-kilos plus set up (about 133.2kg) x 2 x 1 reps @ hand More work in the gym - builders putting up a kit board (to hang stuff from) and 2 mirrors as I type 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 27, 2020 Author Share Posted April 27, 2020 Monday SSB/Hatfield Squats to 265-kilos x 4 reps ('fun' to rerack) Leg Press to 415/420kg x 20 reps Lying Leg Curls to 4p + 2.5kg x 20 reps (had to rebuild stack and use 1 and 1/inch pin to hold guide rails) Leg Extension to stack 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 28, 2020 Author Share Posted April 28, 2020 Tuesday am Speed Bench to 95-kilos x 4-5 x 6 reps Two Hand Pinch to 107.7-kilos x 1 reps, 108.7-kilos x 3 x 2 reps and 1 x 1 rep Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 30, 2020 Author Share Posted April 30, 2020 Thursday Up at 5.40am and yet the would be training partner fails to arrive at 9am (no message etc) and the GF, due at 1030 wakes at 1010. Told her to stay home. I'm not dealing with their lazy ass BS. You're on f'kin lockdown and all you gotta do is get your butts up but no... too hard. F**k that. Seated Press to 109.5-kilos approx x 4 reps - not been here for a while Hammer Dumbbell Curls to 80-kilos x 11 reps (H.A.F.) Tricep Pressdown to 10p x 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 1, 2020 Author Share Posted May 1, 2020 Friday Trained with Shay Close Grip Bench Press - max day to 155-kilos x 5 x 1 reps (6 if I wanted but time was a ticking) Lat Pulldowns - wide bar to approx 110-kilos (130kg possible and I'll start adding weight to the stack) x 8 reps R/Thunder set up + 160lbs x 8 reps @, 265lbs x 3 reps @, 331lb x 3 reps @ 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 4, 2020 Author Share Posted May 4, 2020 Monday Trained solo Hatfield Squat to a PB 267.5kg x 4 reps Leg Press 25 rep sets to 435kg x 20 reps The other Leg Extension Light weights but a better stretch and contraction 20 reps sets to 6p x 15 reps Lying Leg Curls to 5p x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 5, 2020 Author Share Posted May 5, 2020 Tuesday Trained with Paul Speed close grip bench press to 97.5kg x 5 x 6 reps Two hand Pinch to 107.7kg x 1 reps then upped a little to 108.95kg x 3 of 5 x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 6, 2020 Author Share Posted May 6, 2020 Wednesday I forgot to do gripper work yesterday so between posting two bits of kit (the hi-low and a small multi/home gym machine) for sale (or to swap for gym kit I want) and painting the gym I got it done. I'm still waiting on the dumbbell racks and tree (mid-may?), Olympic plates (June) and some grippers (this week). I put together the hi-low twin stack machine (now for sale) and ordered some split/cotter pins for all the kit this morning. Vulcan Gripper work usual warm ups - usual twinge (although a little better) in my right forearm on the heavy squeezes to LH: 5/6 x N, VVN, 1, 1, VVN reps RH: 5/6 x 1, 6/6 x 1, then N, N, N reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 7, 2020 Author Share Posted May 7, 2020 Thursday Sold a bit of kit yesterday. As an indication of what it's like I had 7 buyers lined up with 2 offering deposits. Posted it about 11am and it was gone by 4pm or so Trained with both Shay and Paul today Seated Press to 112kg or so x 4 reps Hammer DB Curls to 80kg x 12 reps @ TPD to 10p x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 8, 2020 Author Share Posted May 8, 2020 Friday Good solid session with Shay and Paul - VE Day here Close Grip Bench Press to 157.5kg x 5 x 1 reps Low Cable Rows sets of 12 to the stack x 10 (about 140kg+) Adjustable thick bar to 333lbs+ x F dropped back to 270lbs or so and did 2 x 3 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 11, 2020 Author Share Posted May 11, 2020 Monday It started with the idea of a 4 man crew. Ends with me training solo = must be leg day. One might be over later. Also trying to do a deal on 4 cast iron wheels - 20kg and about the same size as a lifting plate but 4 (80kg) for £60 is a bargain (offered them £80 to inc deliver). I'bve already taken advice on cleaning them etc. They'll go on the leg press. Hatfield Squats to 270kg x 4 reps Leg Press to 435kg x 22 reps Lying Leg Curls to 5p x 17 reps 'New' Leg Extension Machine 6p x 17 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 12, 2020 Author Share Posted May 12, 2020 Tuesday Shay on the team today - I did speed work he stuck to max (ended up with a solid 175kg). Contacted an eBayer for dimensions on Cambridge Wheels (used on farms and fields) in lieu of Olympic plates. They can be 18-24-inches cross (my leg press can take 20-inches I think) and weigh 20-24kg. There's an eBay ad with 20 at £10 a wheel (half the used price on an Olympic plate pre-covid). I've offered to buy all of them, inc delivery, at £250 if they're the right spec. That's potentially 400kg / 880lbs or so. I'm still waiting on delivery of 4. Clean, paint, use. Close Grip Bench - speed to 100kg x 5 x 6 reps. Consistant progress here. Easier with each set too. Two Hand Pinch Solid as a rock warming up then nothing at the target weight. So I dropped to 97kg x 3, 2 and 2. Also getting the same outer right forearm twinge as I do on gripper work - annoying. 1 Quote Link to comment Share on other sites More sharing options...
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