mobsterone Posted May 17, 2018 Author Share Posted May 17, 2018 Wednesday I had a LOT on yesterday so the only way to stay on schedule was to start early. So I was up at 4am, did my PC stuff and then was at the gym, at 6.30am. That's the earliest I've managed that (it opens at 6am 3 days a week). The first half I was running on yesterdays food before the second half kicked in from my 5am or so breakfast. One problem was NOT LOOKING IN MY TRAINING DIARY!! Hence a few muck ups Close Grip Bench Press - volume bar x 20 reps, 65-kilos (should have been 55) x 20 reps then 85-kilos x 15+3+2 reps (killers too ha ha) One Arm Dumbbell Rows 32.5-kilos x 20 reps, 42.5-kilos x 20 reps then 52.5-kiklos x 20 reps Double Overhand Thick Bar Deadlifts bar x 20 reps, 50-kilos x 20 reps, 95-kilos x 20 reps. Then I loaded 130 before the penny dropped and loaded 115-kilos x 10 reps, paused, did another 10 reps. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 17, 2018 Author Share Posted May 17, 2018 Thursday Two hand pinch - volume 23.95-kilos x 20 reps, 43.95-kilos x 20 reps, 68.95-kilos x 20 reps. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 18, 2018 Author Share Posted May 18, 2018 Friday Iso Press to 41.25-kilos x 20 reps a aide Hammer DB Curls to 30-kilos a side x 20 reps TPD to 11.5-kilos x 13 reps (little too high on the first sets ha ha) Wrist Curls to 25-kilos x 16 reps each Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 21, 2018 Author Share Posted May 21, 2018 Monday Leg Press 100-kikos x 20, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps Safety Squat Bar Squats x 12 reps, 55-kilos x 12 reps, 75-kilos x 12 reps Seated Leg Curls 7p x 20 reps, 12p x 20 reps, 17p x 20 reps Leg Extensions 7p x 20 reps, 12p x 20 reps, 17p x 20 reps Hot day, slow paced, not the leg killer of the previous two sessions. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 22, 2018 Author Share Posted May 22, 2018 Tuesday Spring cleaning my office (who knew the desk wood looked so nice polished ha ha) Two Hand Pinch - 20 reps 25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 70.20-kilos x 20 reps (12+8- set it down, clapped loose chalk off, carried on). 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 23, 2018 Author Share Posted May 23, 2018 Wednesday Earliest to the gym yet. That early that the staff hadn't arrived to unlock and open. Hitting the weights at 6.17am. All volume Close Grip Bench Press to 90-kilos x 12+2+5 reps - brutal Lever Row to 60-kilos x 20 reps a side Double Overhand Deadlift Thick Bar to 117.5-kilos x 12+8 reps - huff and puff 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 25, 2018 Author Share Posted May 25, 2018 Friday Completely forgot to do my Thursday pinch workout so I'll do that later. One of the cats is injured so we were looking after him and it slipped my mind. All other sets are 20 reps. Iso Press to 42.5-kilos x 15 reps Hammer DB Curls to 32.5-kilos x 15 reps TPD to 12p x 15 reps W/Curls to 30-kilos x 20 rep Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 25, 2018 Author Share Posted May 25, 2018 Friday - pm Two Hand Pinch - 20 reps 25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 71.45-kilos x 20 reps (14+6). Still done in 40 or so seconds. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 28, 2018 Author Share Posted May 28, 2018 Monday Bank Holiday today. Legs x volume. Hot out Leg Press 110kg x 20 reps, 150kg x 20 reps, 190kg x 20 reps, 230kg x 20 reps SSB squats x 12 reps, 60kg x 12 reps, 80kg x 12 reps Seated Leg Curls 8p x 20 reps, 13p x 20 reps, 18p x 20 reps Leg Extensions 8p x 20 reps, 13p x 20 reps, 18p x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 29, 2018 Author Share Posted May 29, 2018 Tuesday Taking one of my cats to the vets later. He'd been hobbling about (although that's better) and also looks to have some sort of bite or infection which needs washing out and dosing. Two hand pinch - volume Adjusted the numbers to take into account an additional pair of 1.25kg discs I added 2 weeks back. So 1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+5+5 in 40 or so seconds total) 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 30, 2018 Author Share Posted May 30, 2018 Wednesday Early start Close Grip Bench Press bar x 20 reps, 65-kilos x 20 reps, 92.5-kilos x 15 RP reps (12+2+1) Lat Pulldowns 8p x 20 reps, 12p x 20 reps, 18p x 15 reps DOTBDLTO bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kilos x 15 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 1, 2018 Author Share Posted June 1, 2018 Friday Job interview Tuesday - schwing. Nice weather today although hot in the gym. Volume as before Iso Press to 42.5-kilos a side x 20 reps Hammer db curls to 32.5-kilos @ x 20 reps TPD to 12p x 18 reps DB Wrist Curls to 32.5-kilos @ x 12+2LH and 15 RH Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 4, 2018 Author Share Posted June 4, 2018 Monday It's gonna be a hot week. A couple of days will be 30c+. I've an appointment at 11am tomorrow so will either pinch later or early tomorrow here. Then another early day in the gym Wednesday. Still on a volume kick and it's leg day... Leg Press footplate x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps, 240-kilos x 20 reps Safety Squat Bar Squats I wanna get to 2 plates a side soon but I don't want to cut corners so... bar x 12 reps, 60-kilos x 12 reps, 85-kilos x 12 reps Seated Leg Curls 9p x 20 reps, 14p x 20 reps, 19p x 20 reps (16+1+1+1+1 r/p reps) Leg Extension 9p x 20 reps, 14p x 20 reps, 19p x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 4, 2018 Author Share Posted June 4, 2018 Two hand pinch - volume Busy day tomorrow so did these today 1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+10). I'll up this next time Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 6, 2018 Author Share Posted June 6, 2018 Wednesday In the gym in about 6.45am. I hit it all in under an hour today and so struggled. A little too fast of a pace for me I think. Close Grip Bench Press bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 15 reps hard as f**K Low Cable Row 9p x 20 reps, 14p x 20 reps, 18p x 20 reps DOTBDL bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kios x 16 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 7, 2018 Author Share Posted June 7, 2018 Thursday Two hand Pinch - volume upped another 1.25-kilos at the top. Heavy as lol 1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 73.95-kilos x 8+7 reps. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 8, 2018 Author Share Posted June 8, 2018 Friday Done in one hour. Humidity a little high Iso Press to 45-kilos x 15 reps Hammer DB Curls to 35-kilos @ x 20 reps TPD to 12p x 15+3 reps W/Curls to 32.5-kilos x 15/16 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 11, 2018 Author Share Posted June 11, 2018 Monday Early to the gym. Only because one of the other member has a free multi-gym which I'll need to help him shift into my home gym. Not as heavy as I'd like but good enough for pressdowns etc. I got a proper sweat on and it was after the leg workout below Leg Press 0 x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps, 250-kilos x 20 reps SSB Squat bar x 12 reps, 60-kilos x 12 reps, 100-kilos x 12 reps Seated Leg Curls 10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple) Leg Extension 10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 12, 2018 Author Share Posted June 12, 2018 Tuesday Two hand Pinch - volume upped another 1.25-kilos at the top. Heavy as lol 1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 73.95-kilos x 10+6 re Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 14, 2018 Author Share Posted June 14, 2018 Thursday On a work trial yesterday so trained today Close Grip Bench Press bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 14 rp reps DB Row 40-kilos db x 20 reps, 50-kilos x 20 reps, 60-kilos x 15 reps DOTBDL bar x 20 reps, 60-kilos x 20 reps, then (for a little change) singles with 90-kilos x 1 rep, 130-kilos x 1 rep, 170-kilos x 1 rep, 190-kilos x 1 rep (more there if I wanted it) 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 15, 2018 Author Share Posted June 15, 2018 Friday Lowered the reps Iso Press bar x 20 reps, 20-kilos @ x 8 reps, 40-kilos @ x 6 reps, 60-kilos @ x 4 reps Hammer DB Curls to 60-kilos x 6 reps TPD to 14p x 8 reps Wrist Curls to 35-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 18, 2018 Author Share Posted June 18, 2018 Monday Dentist after (extraction next time... eek) Leg Press 0 x 20 reps, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps, 260-kilos x 20 reps SSB Squat bar x 12 reps, 60-kilos x 12 reps, 95-kilos x 8 reps (last weeks numbers are off) Seated Leg Curls 10p x 20 reps, 15p x 20 reps, 20p x 16+ 4r/p reps Leg Extension 10p x 20 reps, 15p x 20 reps, 20p x 18 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 19, 2018 Author Share Posted June 19, 2018 Tuesday Two hand Pinch - volume Upped another 1.25-kilos at the top. Changed the set scheme 1st set 25.2-kilos x 20 reps (kept the reps high here to warm up the hamstrings), 2nd set 50.2-kilos x 10 reps and 3rd set 74.20-kilos x 3 x 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 21, 2018 Author Share Posted June 21, 2018 Thursday Long but busy first day on the new job yesterday (up at 4am and back around 8pm). Then gym before a nice walk up a mountain after . In the gym I wanted to see where I was strength wise on my bench and decided to hit and rep the 170-kilo deadlift version I wanna do some high reps on. Close Grip Bench Press bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 2 reps, 100-kilos, 120-kilos, 130-kilos and 140-kilos (308lbs) x 1 rep. So I've not lost loads on the last 8-10 weeks volume program Low Cable Row to stack +5p x 8 reps DOTBDL (Thumb Over) bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 reps, 130-kilos x 3 reps, (no support r belt to this point and then even with the top weight I only wore a support belt) 170-kilos x 3 x 3 reps. Slight form issues. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 22, 2018 Author Share Posted June 22, 2018 Friday First of two workouts. Plus - what a lovely day weather wise Iso Press to 60-kilos x 6 reps (sleeves on) Hammer DB Curls (done outside in the sun) to 60-kilos @ x 8 reps s/s TPD to 15p x 8 reps (sleeves on) Wrist Curls to 37.5-kilos @ x 8 reps (ground out) Quote Link to comment Share on other sites More sharing options...
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