mobsterone Posted January 29, 2021 Author Share Posted January 29, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 147.5kg x 1. Then upped to 150kg x 4 x 1 reps [U]Wrist Roller[/U] 95kg x 3 x 16 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 1, 2021 Author Share Posted February 1, 2021 [B]Monday[/B] Used the new leg press properly for the first time. [U]Lever squat[/U] to 260kg x 8 reps [U]Iso Lever Leg Press[/U] to 6 plates / 120kg x 8 reps per leg (one at a time) [U]Leg Extensions[/U] to 9p x 8 reps s/s [U]Lying Leg Curls[/U] to 9p x 8 reps Bwt: 317lbs dressed. Right upper thigh (post workout) 30-inches Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 2, 2021 Author Share Posted February 2, 2021 [B]Tuesday[/B] Nice session [U]Seated DB Press[/U] to 59lbs x 20 reps [U]Hammer Curls[/U] to 61lbs x 20 reps [U]Skull Crushers[/U] to 52kg x 18 reps [U]Wrist Roller Work[/U] 91.25kg x 3 x 20 reps [U]Reverse Wrist Curls DB[/U] 18.5lbs x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 4, 2021 Author Share Posted February 4, 2021 [B]Thursday[/B] As per various widths on back movements [U]Chest Supported Rows (M)[/U] to 110kg x 3 x 6 reps [U]One Arm Dumbbell Rows (N)[/U] to 80kg x 8 reps [U]Low Cable Rows (W)[/U] to the stack x 12 reps (pulled into the top of the waist) [U]DOH Deadlifts[/U] 65kg x 12 reps (easy as f**k but done for back rehab) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 5, 2021 Author Share Posted February 5, 2021 [B]Friday[/B] Bench could have been better [U]Close Grip Bench Press[/U] to 152.5kg (might drop back to 150kg for a few weeks) x 3 x 1 and a fail [U]Wrist Roller[/U] 92.5kg x 3 x 17 reps [U]Reverse Wrist Curls (DB)[/U] 21lbs x 3 x 15 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 8, 2021 Author Share Posted February 8, 2021 [B]Monday[/B] [U]SSB Hatfield Squats[/U] to 280kg x 4 reps [U]Leg Press[/U] to 579kg x 8 reps [U]Leg Extensions[/U] 9p x 12 reps s/s [U]Lying Leg Curls[/U] to 9p x 8 HAF reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 9, 2021 Author Share Posted February 9, 2021 [B]Tuesday[/B] Upped my game today [U]Seated DB Press[/U] to 70lbs x 14 reps [U]Hammer DB Curls[/U] to 70lbs x 15 reps [U]Skull Crushers[/U] to 51kg x 16 reps [U]Wrist Roller[/U] 100kg x 3 x 20 blip reps [U]Reverse Wrist Curls (DB)[/U] 21lbs x 20 reps x 3 sets 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 11, 2021 Author Share Posted February 11, 2021 [B]Thursday[/B] Full crew. D had a great session playing catch up with me [U]Chest Supported Rows (M)[/U] to 110-kilos x 3 x 8 reps (PB) [U]Lat Pulldowns (N - 2 x D handles)[/U] to stack -3p (down from usual but probs cos I PB'd on rows) x 10 reps [U]Low Cable Rows (W) [/U] Into lower stomach - last week was to the rib cage stack x 12 reps [U]DOH TL Deadlifts[/U] Still rehabbing bar x 12 reps, 60kg x 12 reps, 100kg x 12 reps (D did 14) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 12, 2021 Author Share Posted February 12, 2021 Friday Tore everyone a new one this morning for mis-loads etc. As in how I took 4 weeks to recover from a previous cock-up. Not happy. Close Grip Bench Press to 152.5-kilos x F (mis-load too). Dropped back to 140-kilos x 3, then 2 x 3 reps Wrist Roller 100-kilos x 3 x 20 reps Reverse Wrist Curls 24lbs x 3 x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 15, 2021 Author Share Posted February 15, 2021 [B]Monday[/B] Dom and Paul. Thighs @ 30-inches [U]Lever Squat[/U] 270-kilos x 6 reps [U]Iso Lateral Leg Press[/U] to 130-kilos @ leg x 8 reps [U]Leg Extensions[/U] to 9p+2.5-kilos x 9 reps s/s [U]Lying Leg Curls[/U] to 9p x 9 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 16, 2021 Author Share Posted February 16, 2021 [B]Tuesday[/B] [U]Dumbbell Press[/U] to 70lbs x 3 x 15 reps [U]Hammer DB Curls[/U] to 70lbs x 3 x 16 reps [U]Skull Crushers[/U] to 53kg x 15 reps [U]Wrist Roller[/U] to 101.25kg x 3 x 15 reps [U]Reverse Wrist Curls (DB)[/U] 24lbs x 3 x 17 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 16, 2021 Author Share Posted February 16, 2021 [B]Tuesday PM[/B] [U]Grip Machine work[/U] I might up the reps to toughen the hands cos 100kg plus pushes hard into the palms 40kg x 8 reps, 70kg x 8 reps, then 102.5kg x 2 x 8 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 18, 2021 Author Share Posted February 18, 2021 [B]Thursday[/B] Good solid workout today [U]Chest Supported Rows (M)[/U] to 112.5-kilos x 2 x 8 reps. Felt good so upped it to 120-kilos x 6 solid ass reps [U]Iso Lever Leg Press Rows (N)[/U] to 72.5-kilos x 3 x 8 reps [U]Lat Pulldowns (W)[/U] to stack x 8 reps [U]DOH Deadlifts[/U] to 110-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 19, 2021 Author Share Posted February 19, 2021 [B]Friday[/B] Good group and vibe today [U]Close Grip Bench Press[/U] to 120kg x 1, 140kg x 2, 3 and 4 reps [U]Wrist Roller[/U] to 102.5kg x 3 x 20 reps [U]Reverse Dumbbell Wrist Curls[/U] 24lbs x 3 x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 19, 2021 Author Share Posted February 19, 2021 [B]Friday PM[/B] [U]Grip Machine work[/U] to 102.5-kilos x 2 x 10 reps HAF in that where the 3/4-inch handles press into the palms it's bordering on painful. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 22, 2021 Author Share Posted February 22, 2021 [B]Monday[/B] Solid session with Paul (Dom on school run duties) [U]SSB Hatfield Squats[/U] to 290kg x 4 reps [U]45-degree Leg Press[/U] to 654kg x 8 reps [U]Leg Extensions[/U] to 10p x 10 reps [U]Lying Leg Curls[/U] to 9p x 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 23, 2021 Author Share Posted February 23, 2021 [B]Tuesday[/B] Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol) [U]Dumbbell Seated Press[/U] to 70lbs x 16 reps [U]Hammer Dumbbell Curls[/U] to 70lbs x 17 reps [U]Skull Crushers[/U] to 53-kilos x 18 reps [U]Wrist Roller Work[/U] 102.5-kilos x 3 x 15 reps [U]Reverse Dumbbell Wrist Curl[/U] 24lbs x 3 x 16 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 25, 2021 Author Share Posted February 25, 2021 Started taking on #lockdown clients as of today. [B]Thursday[/B] [U]Chest Supported Rows (M)[/U] bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that) [U]One Arm DB Rows (N)[/U] 86lbs x 12 reps, 2 x 90kg [U]Lat Pulldowns (W)[/U] Did a bit of volume 1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps [U]DOH Deadlifts[/U] 60kg x 12 reps, 110kg x 9 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 26, 2021 Author Share Posted February 26, 2021 [B]Friday[/B] Lower back a little stiff today. Paul and Ken on the team. [U]Close Grip Bench Press[/U] to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps [U]Wrist Roller[/U] 102.5kg x 16 reps, then 2 x 20 reps (hands locked in) 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 1, 2021 Author Share Posted March 1, 2021 [B]Monday[/B] No one else but me (inc the new client... lazy (bad word filter). Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me) [U]Lever Squats[/U] to 280kg x 6 reps [U]Iso Lever Leg Press[/U] to 135kg x 6 reps (HAF) a leg. One at a time [U]Leg Extensions[/U] to 10p+2.kg x 10 reps [U]Lying Leg Curls[/U] to 10p x 7+3 reps (HAF as per) Doing a deal (hopefully) on buying a Pec Dec for the gym Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 4, 2021 Author Share Posted March 4, 2021 [B]Thursday[/B] Bit of a faff (as per) on the CSR (had to get it all in the right position). So we dropped back a notch. [U]Chest Supported Rows (M)[/U] to 130kg x 2 x 6 reps [U]Low Cable Rows (N)[/U] to stack +10kg x 12 HAF reps [U]Lat Pulldowns(W)[/U] to stack x 12 reps 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 5, 2021 Share Posted March 5, 2021 You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 5, 2021 Author Share Posted March 5, 2021 4 hours ago, Ricochet said: You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers. As in no slippage, need to adjust or a feel that you haven't quite got the grip just so. Locked in means all those are negated. [B]Friday[/B] Full team (5 total) [U]Close Grip Bench Press[/U] to 142.5-kilos x 5 x 1 reps (slow off the chest today) [U]Pec Dec[/U] Half the stack x 25 reps (left arm tendinitis) [U]Close Grip Bench Press[/U] to 60-kilos x 25 reps [U]Wrist Roller[/U] to 105-kilos x 3 x 15 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 8, 2021 Author Share Posted March 8, 2021 [B]Monday[/B] [U]SSB Hatfield Squat[/U] to 300kg x 4 reps (needed the belt a little tighter) [U]Leg Press[/U] to 664kg x 8 reps (still nearly popping out of the seat) [U]Leg Extensions[/U] to 11p x 12 reps [U]Lying Leg Curls[/U] to whatever (not noted) x 9+3 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 9, 2021 Author Share Posted March 9, 2021 [B]Tuesday[/B] I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am [U]Seated Dumbbell Press[/U] to 70lbs x 12 reps [U]Hammer Curls[/U] to 70lbs x 18 reps [U]Tricep Pressdown[/U] (gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow) [U]Wrist Roller[/U] to 105-kilos x 16 then 2 x 20 reps [U]Reverse Wrist Curls [/U] later on 2 Quote Link to comment Share on other sites More sharing options...
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