mobsterone Posted January 29, 2019 Author Share Posted January 29, 2019 Tuesday Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds *The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 31, 2019 Author Share Posted January 31, 2019 Thursday Close Grip Bench Press to 155-kilos x 2 x 1 reps Lat Pulldowns to stack + 5.5p x 10 hard reps - used the medium length double d bar DOHTBDL-TO to 190-kilos x 4 reps (to stick at until I get Bwt: 296lb (stomach issue over night) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 1, 2019 Author Share Posted February 1, 2019 Friday Iso Press (I'll start alternating this with seated press) to an easy 60-kilos x 6 reps Hammer DB Curls to 90-kilos x 12 hard reps Tricep PUSHdowns to 18p x 12 reps (I'll stack this soon ) Wrist Roller Usual form to 11.25-kilos x 3 x 1 reps b/w Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 4, 2019 Author Share Posted February 4, 2019 Monday Leg Press to 680-kilos x 8 reps Power Squat Machine to 450-kilos x 6 reps Seated Leg Curls to stack+5.5p x 20 reps Leg Extension to stack x 17+3 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted February 4, 2019 Share Posted February 4, 2019 On 1/17/2019 at 5:09 PM, mobsterone said: Thursday Close Grip Bench Press worked on rep form so to 150-kilos x 4 x 1 reps s/s Iso Low Row to 120-kilos x 8 reps an arm. That's all she holds using 20-kilo plates DOHTBDL-TO to 185-kilos x 4 reps - more there. I'd like to get to 200-kilos x 8-10 reps. Then do 1 x 500lbs Out after trail walking. Another 1000kcals gone. Photos on FB I'd aim for 250kg x 1 as yes of course one rep max calculators arnt always accurate, but 8-10 reps puts it at 248-266kg. If you could do 8-10 at 200kg I don't see why you couldn't do 250kg x 1 after a few months of gradually increasing the weight and lowering the reps. Its crazy you just keep going stronger and stronger! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 5, 2019 Author Share Posted February 5, 2019 The plan, for now, is to be able to rep out the 200kg x 8-10 reps. After that a 500lbs/227kg x 1 rep. Beyond that I'll see what I want. Thanks for the kind words. A few years from now someone will say as much to you. It's plugging away (40 years lifting this coming August) and setting myself goals. Tuesday My slow day of the week. I have a lie in etc etc. It's the only day I do. Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.45-kilos x 10+10* reps in about 60-seconds. I slowly add a 1/2-kilo a week, sometimes less.*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 7, 2019 Author Share Posted February 7, 2019 Thursday Windy as f**k last night. So my sleep was less than it ought to have been. Close Grip Bench Press to 155-kilos x 3 x 1 reps (last one was with a spot - he may have helped me more than I'd like) DB Rows to 90-kilos x 8 reps (used a wrist strap - made it easy) DOHTBDL-TO to 190-kilos x 5 reps (hands starting to open) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 8, 2019 Author Share Posted February 8, 2019 Friday At the gym early (around 7.30am). Another windy night (40mph) Seated Press to 100-kilos x 5 (wanted 6) reps Hammer DB Curls I did Sam Parker's challenge of 70's x 4 (I did 6 reps) per hand dropping to 35-kilos (I did 10 reps). No straps (I only use 'em on the 90's) Tricep PUSHDowns to stack x 12 reps Wrist Roller to 12.5-kilos x 2 x 1 reps (ran out of time) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 11, 2019 Author Share Posted February 11, 2019 Monday Leg Press to 690-kilos x 8 reps. As always it's footplate x 20 reps to warm the legs, hips etc up. Then 200-kilos x 8 and 400-kilos x 8 to prepare. These are done to depth. The max is, as always, done to a shallower depth (from the safety bars) SSB Squats to 150-kilos x 6 reps. To the point where my ass hit's a bench (it means I make depth every time). Seated Leg Curls to the stack + 5.5p x 12+4+4 reps (again the squats take the edge off) Leg Extensions to the stack x 15+5 reps Bwt: 297lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 12, 2019 Author Share Posted February 12, 2019 Tuesday A couple of errands to do before training. Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+5+1 reps in about 75-seconds. Upped another 1/2-kilo but damn I hit the wall today. I'll be staying with this for 2 weeks I think. Not far to go to 90-kilos. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 14, 2019 Author Share Posted February 14, 2019 Thursday Close Grip Bench Press Not that heavy today. I switched to using the power rack. Iso-mid-row to 85-kilos x 7 reps DOHTBDL-TO to 190-kilos x 2 x 3 reps Bwt: 300lbs (that'd be the fruit cake I ate on top of everything else yesterday ha ha) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 15, 2019 Author Share Posted February 15, 2019 Friday Today's magic number is 14 Seated BB Press to 100-kilos x 4 and then a 2nd set of 3 reps Hammer DB Curls 'only' to 60-kilos x 14 reps Tricep Pushdowns (used the harder machine) 7p x 14 reps, 14p x 14 reps, stack x 8 reps (hard) Wrist Roller 15-kilos x 3 x 1 reps Bwt: 299lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 18, 2019 Author Share Posted February 18, 2019 Monday The leg workout was fine in and of itself. But the damned trail walk after... oof. Less the distance (5-6km) but tiny sheep trail footpaths and a LOT of changes in elevation. The walks stop me stiffening up but damn they deplete my glycogen. Leg Press to the full whack - 700-kilos x 8 reps (time to up the reps) Power Squat Machine I decided to up the angle of the footplate (there are 5 positions and I'm usually on No3) to position 4 (steeper). In this way I can rack it myself. I held back from maxing it out too much so 'only' went to 400-kilos to 400-kilos x 8 reps Seated Leg Curls to stack +5.5p x 15+3+2 reps Leg Extension to stack x 16+4 reps Bwt: 298lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 19, 2019 Author Share Posted February 19, 2019 Tuesday Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+9 reps in about 75-seconds. The usual slow Tuesday start. It's the leg workout and 'hella' walk right after. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 21, 2019 Author Share Posted February 21, 2019 Thursday Close Grip Bench Press to 140-kilos x 5 x 1 and 1 x 2 reps Lat Pulldowns (hard machine) Narrow stirrup style handle to stack+3p x 9+3 reps (previous sets 15 reps) DOTBDL-TO to 190-kilos x 3 x 3 reps (belt popped open on late rep of the 3rd set) Bwt: 298lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 22, 2019 Author Share Posted February 22, 2019 Friday Rack in use so... Iso Press to 65-kilos a side x 6 reps Hammer DB Curls to 80-kilos x 14 reps Overhead Tricep Extensions to 11p x 14 reps Wrist Roller to 16.25-kilos x 3 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 25, 2019 Author Share Posted February 25, 2019 Monday Leg Press to 700-kilos x 10 reps SSB Squat (had to wait for a Powerlifter to finish) to 155-kilos x 4 reps (more there bjut damn it took the edge off the next two exercises) Seated Leg Curls to stack+5.5p x 13+7 r/p reps Leg Extensions to stack x 14+3+3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 28, 2019 Author Share Posted February 28, 2019 Thursday Close Grip Bench Press to 140-kilos x 1 (iffy) then 2 x 1 getting the groove sorted, 2 and then 3 reps Iso Lat Pulldown to 80-kilos x 6 reps @ DOTBDL-TO Hit the wall here. to 190-kilos x 4, 3 then 1 rep... sheesh Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 1, 2019 Author Share Posted March 1, 2019 Friday Seated Press to 102.5-kilos x 4 reps (last one was ugly) Hammer DB Curls to 80-kilos x 15 reps an arm Overhead Tricep Extension to 12p x 12 reps Wrist Roller to 20-kilos x 2 x 1 reps Upper right arm was 20-inches dead and the forearm 16 1/2 inch (biggest it has been) Bwt: 299lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 4, 2019 Author Share Posted March 4, 2019 Monday A little earlier and at a faster pace as I had a dental appt after at noon (no probs at all which is nice) Leg Press Up all reps to 12 so... to 650-kilos x 12 (I'll do 700 x 12 next time) Power Squat Machine Foot plate as last time (H4) to 410-kilos x 4 reps (more there if I wanted) Seated Leg Curls to stack+5.5 x 12+4+4 reps Leg Extensions to stack x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 5, 2019 Author Share Posted March 5, 2019 Tuesday Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.45-kilos x 10+8 (nearly 9) reps in about 75-seconds. The usual slow Tuesday start. Yesterday I ate what was for me the biggest steak I've ever had. Aldi's did a 'cowboy' steak (essentially the same as a Tomahawk steak). 940g on the bone (about 2lbs or 32oz total). I treated myself to this beast and managed to eat 99% of it with the cats getting some nibbles through the meal. Deffo fuel for a workout. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 7, 2019 Author Share Posted March 7, 2019 Thursday Close Grip Bench Press to 140-kilos x 2 x 1 then 2, 3, 2 (wanted 2 x 3) Lat Pulldown - small V handle to stack+5.5p x 12 reps DOTBDL-TO got to 190-kilos and wanted 5. Same as last time Bwt: 298lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 8, 2019 Author Share Posted March 8, 2019 Friday Seated Press to 102.5-kilos x 5 hard ugly reps Hammer DB Curls to 90-kilos x 8 reps (aim for 15 over the next few weeks) Overhead Tricep Extension to 12 + 1 stacker plate x 12 reps Wrist Roller to 20-kilos x 3 x 1 reps (I'll stick with this weight for a little while) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 11, 2019 Author Share Posted March 11, 2019 Monday Leg Press 200-kilos x 15 reps, 400-kilos x 15 reps, 660-kilos x 12 reps SSB Squats to 160-kilos x 4 reps Seated Leg Curls to stack +5.5p x 17+3 reps Leg Extension to stack x 20 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 12, 2019 Author Share Posted March 12, 2019 Tuesday Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.45-kilos x 20 total reps but it took way longer than I'd have liked. Quote Link to comment Share on other sites More sharing options...
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