mobsterone Posted March 14, 2019 Author Share Posted March 14, 2019 Thursday Close Grip Bench Press to 140-kilos x 1, 2, 2* and 3 (* I wanted 3 reps) Pullover Machine to stack x 15 reps DOTBDL-TO I wanted to work to 5 plates a side (213.6kg) x 1 reps. Didn't happen. Dropped to 170-kilos x 3 reps (easy) Bwt: 298lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 15, 2019 Author Share Posted March 15, 2019 Friday These back to back storms (being given names now) and the wind that comes with them is seriously disrupting my sleep. Grr Seated Press to 102.5-kilos x 1 rep. Got up, adjusted my position, did 5 reps Hammer DB Curls to 90-kilos @ x 9 reps OHTE to 12p +1 plate x 10 reps Wrist Roller The same weight as before. I was wearing a sports top and I could really feel the pump from this. 2-inch thick - 20-kilos x 3 x 1 reps Bwt: 298lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 18, 2019 Author Share Posted March 18, 2019 Monday Leg Press to 670-kilos x 12 (other sets at 15 as before) Power Squat Machine to 420-kilos x 5 reps Seated Leg Curls to stack +5.5 stacker plates x 20 reps (19+ a very quick pause then 20) Leg Extensions to stack x 20 reps Stomach a little off last night. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 19, 2019 Author Share Posted March 19, 2019 Tuesday Two Hand Pinch Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.95-kilos x 20 total reps. What I did today was limit myself to 5 reps and then a pause. The pause was to walk away from the set up rubbing a little more chalk into my hands. I'd stop at my leg extension machine, slowly walk back, then do 5 more. Once I hit the 90-kilos I'll check out the time more accurately. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 21, 2019 Author Share Posted March 21, 2019 Thursday Close Grip Bench Press to 140-kilos x 1, 2 and then 2 x 3 reps Dumbbell Row to 90-kilos x 12 reps DOTBDL-TO to 175-kilos x 6 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 22, 2019 Author Share Posted March 22, 2019 Friday Seated Press to 105-kilos x 5 reps Hammer DB Curls to 90-kilos x 10 hard as f**k reps OHTE to 12.5P x 12 reps Wrist Roller to 20-kilos x 3 reps (pumped my forearms to over 16.5-inches) Bwt: 296lbs (iffy belly again) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 25, 2019 Author Share Posted March 25, 2019 Monday Slight throat infection thing today upon waking. Hmm SSB Squat (leg press in use) to 170-kilos x 4 reps Leg Press to 680-kilos x 8 reps (other sets 15 reps) Seated Leg Curls to stack plus 5.5p x 20 reps Leg Ext to stack x 20 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 26, 2019 Author Share Posted March 26, 2019 Tuesday Awake in fits and starts half the night with the infection. Nothing major just bloody well annoying. Ginger tea with eucalyptus honey last night and beechams and paracetamol this morning. Die germs die Two Hand Pinch Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.45-kilos x 20 total reps. Not for from 90-kilos now. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 28, 2019 Author Share Posted March 28, 2019 Thursday Still got that head cold. Lovely -.- Close Grip Bench Press to 140-kilos x 3 x 3 reps (I'd have liked 1 x 4 reps) Mid-Iso Row to 80-kilos a side x 4 reps @ (one arm at a time) Adj Thick bar 60-kilos x 3 reps @, 90-kilos x 3 reps @, 130-kilos x 3 reps @ Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 29, 2019 Author Share Posted March 29, 2019 Friday Still sniffing. Die germs die Iso Press (rack in use) to 70-kilos @ side x 6 reps Hammer DB Curls to 90-kilos x 11 reps OHTE to 12p x 12 reps (ballsed up - so up a plate next time) Wrist Roller 21.25-kilos x 2 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 1, 2019 Author Share Posted April 1, 2019 Monday Cold almost gone = nice Leg Press to 700-kilos x 8 reps (other sets 15 reps) Power Squat to 460-kilos (max load) x 4 reps (need to go deeper and do more reps) Seated Leg Curls to stack +5.5p x 20 reps Leg Extensions to stack x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 2, 2019 Author Share Posted April 2, 2019 Tuesday As per if I train double hard on legs the day before then it's that little bit harder to kick ass. Upped a half kilo and got it done anyway. Two Hand Pinch Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.95-kilos x 20 (4 cluster sets of 5 reps - usual short rest between). Not far from 90-kilos now. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 4, 2019 Author Share Posted April 4, 2019 Thursday A good days training. I'm thinking of rotating grip exercises on Thursdays. Close Grip Bench Press to 140-kilos x 1 rep, then 2 x 4 reps* Lat Pulldowns (hard machine) wide bar to stack x 12 reps Rolling Thunder Handle Stiff as all hell. I've not touched it in a year to 150-kilos* (plus the handle) x 3 x 1 reps left hand (failed one) and 4 right hand. * = nice Bwt: 296lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 5, 2019 Author Share Posted April 5, 2019 Friday Early start - 8.00am. Changed of plan after. Seated Press to 107.5-kilos x 3 reps (better depth and more reps next time) Hammer DB Curls to 90-kilos x 12 reps (a pb I think) OHTE to 13p x 8 reps (more there) No wrist roller today as my hands were fried yesterday Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 8, 2019 Author Share Posted April 8, 2019 Monday if it's Monday it's leg day... also on the clock as we had stuff to do after Leg Press to 700-kilos x 10 reps SSB Squats to 180-kilos x 2 x 1 reps (it's the first time in a VERY long time I've done 4 plates a side so I was 100% feeling this out). As before doing SSB Squats f**ks me on the following. Seated Leg Curls to stack +5.5p x 20 reps (DD) Leg Extension to stack x 20 reps (DD) Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 9, 2019 Author Share Posted April 9, 2019 Tuesday As per if I train double hard on legs the day before then it's that little bit harder to kick ass. And my first 4 plate a side squat in a long time made it hard. Upped a half kilo and got it done anyway. Two Hand Pinch Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 88.45-kilos x 20 (4 cluster sets of 5 reps - usual short rest between). Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 11, 2019 Author Share Posted April 11, 2019 Thursday Brutal day. Not so much the gym but the walk up a hill over Swansea Bay after. Path... pfft. Use the bike trail and tramp over the marsh when your legs are shot lol Close Grip Bench Press to 142.5-kilos x 1, then 2 x 2 reps (up to three next time) Low Cable Row to stack + 5.5 stacker plates x 12 reps (other sets 15 reps) DOTBDL-TO to 170-kilos x 8 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 12, 2019 Author Share Posted April 12, 2019 Friday Zero Wrist Roller work cos my hands cramped up from the thick bar yesterday Seated BB Press to 102.5-kilos x 4 reps Hammer DB Curls stopped at 11 reps x 90-kilos OHTE Wearing my elbow sleeves (on my wrists) yet forgot to actually pull them up (d'uh) to 13p x 12 reps Bwt: 297lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 15, 2019 Author Share Posted April 15, 2019 Monday Leg Press to 700-kilos x 12 reps Power Squat to 460-kilos x 5 reps Seated Leg Curls to stack + 5.5p x 20 r/p reps Leg Extensions to stack x 20 r/p reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 16, 2019 Author Share Posted April 16, 2019 Tuesday My usual 'oh my god I could stay in bed all day' Monday night / Tuesday morning. Snack at 3am followed by a late for me breakfast (did 30 mins paint undercoating of the bathroom walls beforehand) turned into a GOOD pinch session. Two Hand Pinch Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 90.2kg-kilos x 20 (3 cluster sets of 7, 7 and 6) reps - usual short rest between. Now I'll work on the time. I'll have this record in the next 2-3 weeks max. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 19, 2019 Author Share Posted April 19, 2019 Thursday I had a day off. No1 reason was we wanted to go see one of the replica Iron Thrones from Game of Thrones in Cardiff and do a little relaxed shopping. Hence today I did the Thursday workout (I preferred it over the usual Friday session). Friday Close Grip Bench Press to 142.5-kilos x 4 x 2 reps (nigh on 3 reps on the first set) Iso Low Rows to 120-kilos x 8 reps (all she'll hold) Adjustable Thick Handle work to 131.25-kilos x 2 x 1 and then 1 x 2 reps RH and almost 1 x 2 LH (just missed lock out on the 2nd rep) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 22, 2019 Author Share Posted April 22, 2019 Monday Leg Press to 700-kilos x 13 reps (10+3 - slight outer quad cramp so I had to briefly pause) SSB Squat to 170-kilos x 5 reps Seated Leg Curls to stack + 5.5p x 20 reps (17+3) Leg Extensions to stack x 20 reps (18+2) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 23, 2019 Author Share Posted April 23, 2019 Tuesday Legs feeling yesterdays workout. I ran a test session, camera etc inc, of today's workout. Nearly there. Two Hand Pinch To 90.2 x 14+6 reps (13 in the 60-second window) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 25, 2019 Author Share Posted April 25, 2019 Thursday Close Grip Bench Press to 142.5-kilos x 3 x 1 reps BH Iso Mid-Row to 90-kilos x 5 reps a side Rolling Thunder to 141.25-kilos x 3 x 1 reps Bwt: 297lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 26, 2019 Author Share Posted April 26, 2019 Friday Seated Press to 105-kilos x 4 reps (deeper form next time) Hammer DB Curls to 90-kilos x 12 reps OHTE to 14p x 10 reps (sleeves on this time ha ha) Quote Link to comment Share on other sites More sharing options...
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