mobsterone Posted June 11, 2019 Author Share Posted June 11, 2019 Tuesday Two Hand Pinch So I felt like a change today. Usual warm up. 57.7-kilos x 1 rep. 77.7-kilos x 1 rep, 97.7-kilos x 1 rep then 107.7-kilos x air but not full height. Another attempt x fail. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 13, 2019 Author Share Posted June 13, 2019 Thursday Close Grip Bench Press to 155-kilos x 3 x 1 reps Low Cable Row (double stirrup medium width handle) to stack +5.5p x 15 reps DOTBDL-TO to 177.5-kilos (actually a little over 180kg) x 5 reps (wanted 6) BWT: 294lbs (light shoes not boots as last time) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 14, 2019 Author Share Posted June 14, 2019 Friday Seated Press to 107.5-kilos x 5 reps (work on depth of the rep) Hammer DB Curls to 90-kilos (meant to be 80kg x 17 but I brought a 90 over by mistake) x 12 reps. Brutal as always Tricep KB to 12.5-kilos x 10 reps Tricep Pushdown to 14p x 9 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 18, 2019 Author Share Posted June 18, 2019 Tuesday Another day of not chasing the reps over chasing the weight on Pinch and all the better for it. I had more in me. Apart from the warm ups all the other sets were 'hands off' every time between reps (so a few seconds rest-pause, reset, then go) Two Hand Pinch to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 102.7kg x 3 reps (with a feeling of 2-3 more if I wanted it) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 20, 2019 Author Share Posted June 20, 2019 Thursday Good solid session Close Grip Bench Press including a 10-count pause at 120kg then 152.5-kilos x 4 x 1 reps Mid-Iso Row to 90-kilos x 6 heavy reps Adjustable Thick bar to 133.75-kilos x 3 x 1 reps BH 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 21, 2019 Author Share Posted June 21, 2019 Friday Seated Press to 110-kilos x 2 reps Hammer DB Curls to 80-kilos x 17 reps Tricep Kickbacks to 12.5-kilos x 11 reps Tricep Pressdown (H machine) to 13.5p x 10 reps Bwt: 295lbs Quote Link to comment Share on other sites More sharing options...
Viceversus Posted June 22, 2019 Share Posted June 22, 2019 Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 24, 2019 Author Share Posted June 24, 2019 Monday Eased up a little and did a LOT (for me) of warming up and stretching etc to get limber and work the kinks out of my lower back. Also super humid out today (70f and 76% humidity) Leg Press held back a little on the reps today 200kg x 20 reps, 400kg x 15 reps, 700kg x 10 reps SSB Squat to 160kilos x 6 reps (one at a time baby) Seated Leg Curls to stack+5p x 15 reps Leg Extensions to stack x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 24, 2019 Author Share Posted June 24, 2019 On 6/22/2019 at 9:00 AM, Viceversus said: Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future? I'm enjoying the volume work. I taped my right upper arm at 19.5-inches cold. The CG Bench is slowly coming up (it'll never be what it once was though ha ha). I MIGHT compete in 2020. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 25, 2019 Author Share Posted June 25, 2019 Tuesday Same 'hands off' between reps etc as before Two Hand Pinch to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 103.95kg x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 27, 2019 Author Share Posted June 27, 2019 Thursday Close Grip Bench Press to 155-kilos x 2 x 1 reps. That 160kg short range target is in sight. Iso Pulldowns to 75-kilos x 6 heavy ass reps Rolling Thunder Usual stiff handle. I dropped a bit on the LH to get solid reps in and upped it on the right from 3 weeks back LH: set up +140-kilos x 3 x 1 reps RH: set up +145-kilos x 3 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 28, 2019 Author Share Posted June 28, 2019 Friday Yeah it's hot. Yeah the curl reps were brutal. Yeah... Seated Press to 110-kilos x 3 reps Hammer DB Curls to 80-kilos x 18 reps @ TKB to 12.5-kilos x 12 reps TPD Too damned pumped n sweaty to get the elbow supports on so... to 13+stacker plate x 8 reps Bwt: 293lbs - time to feed ha ha! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 1, 2019 Author Share Posted July 1, 2019 Monday WTF is it with me and the damned (previously loved) Power Squat Machine? I even went lighter ('only' 400kg)... one rep... tweak and yep a damned twinge again? Third time in what... 7 weeks (inc week off). Time for a change I think... hack squat show daddy some love. I wore the same shoes last week (closed toe sports sandal) and they were fine but today... sweaty and my toes were sliding into the front. Boots next time for sure (zero effect on the workout just off putting). Leg Press to 700-kilos x 12 reps Power Squat Machine see above Seated Leg Curls to stack +5.5p x 15+3+2 reps Leg Extension to stack x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 2, 2019 Author Share Posted July 2, 2019 Tuesday My usual faffing about = a not great nights sleep + moody belly + slightly twinged back (I need to get a little manipulation soon I think) + looking at a pension plan that I can cash in / budgeting. So a busy-ish late start. Anyway... training went well lol Two Hand Pinch to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 105.2kg x 3 r/p reps NB: every so often I need to stay with a level, do more reps and or another set of 3 x 1 r/p reps and THEN move up Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 7, 2019 Author Share Posted July 7, 2019 Sunday Two Hand Pinch to 105.2-kilos x 4 (of 6) r/p reps Trained today as I wanna be in for the steel stock delivery tomorrow and will train legs Tuesday 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 9, 2019 Author Share Posted July 9, 2019 Tuesday Stomach off half the night and so the leg workout was a grind but job done. I also cut some steel into 4-feet lengths ready for my 2-day strength display at the Aberdare MC races (July 20th and 21st) Leg Press to 700-kilos x 13 reps SSB Squat to 160-kilos x 7 reps (every one horrid ha ha) Seated Leg Curls to stack+5.5p x 20 reps ns Leg Extensions to stack x 20 reps ns 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 11, 2019 Author Share Posted July 11, 2019 Wednesday My ass was DRAGGING all day at work. Legs Tuesday and a 12 hour shift... Thursday I was still feeling the effects today. However, I managed to bend that piece of steel (48x1.5x.5-inches) in practice for the upcoming event Close Grip Bench Press to 155-kilos x 4 x 1 reps (on rep 3 I hit one of the stirrup points... but ground it out) Low Cable Rows warming up the muscles to bend the steel. 12p x 8 reps, 17p x 8 reps DOTBDL-TO It should have been the adjustable but I left it at home to 182.5-kilos x 3 r/p reps (wanted 4 but I was too damned tired) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 12, 2019 Author Share Posted July 12, 2019 Friday Did a little catalog tearing as practice for the upcoming event. I eased up on a couple of things as it'd been 2 weeks since I did shoulders and arms Seated press to 110-kilos x 3 reps Hammer DB Curls 80-kilos x 18 reps @ (brutal as always) TKB 15-kilos x 8 reps (hard) TPD to 13p + a half stacker plate x 8 eayish reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 15, 2019 Author Share Posted July 15, 2019 Monday Leg Press to 700-kilos x 14 reps Power Squat Machine to 380-kilos x 6 reps (no issues today) Seated Leg Curls to stack +5p x 15+4+1 reps Leg Extensions to stack x 19+1 reps Bwt: 296lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 18, 2019 Author Share Posted July 18, 2019 Tuesday Two Hand Pinch upped the weight a fraction and ground out 3 (of 5) ugly ass singles which tore my skin a little (not a good idea two days out from an event). Thursday Only bench. The rest would have sapped me for Saturday and Sundays efforts Close Grip Bench Press to 157.5-kilos x 2 x 1 reps and then I did a 1 rep pause with 140-kilos and that was all she wrote. Moody belly last night meant I dropped 5lbs bwt 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 29, 2019 Author Share Posted July 29, 2019 Monday First session in a week (I needed a rest after both hard training and the show weekend). I took it easy Leg Press to 600-kilos x 12 reps SSB Squats to 140-kilos x 8 reps Seated Leg Curl (the seat position adjuster was broke) to stack +5.5p x 20 reps Leg Extensions to stack x 15+3+2 reps Stomach off (took pills after) so bwt 294lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 30, 2019 Author Share Posted July 30, 2019 Tuesday Another day with my foot off the gas a little. Two Hand Pinch to 102.7-kilos x 1 rep 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 2, 2019 Author Share Posted August 2, 2019 Friday Still an easy day Iso Press Rack in use so to 60-kilos a side x 6 reps Hammer DB Curls to 60-kilos x 8 reps Tricep KickBack to 10-kilos x 10 reps Tricep pressdown to 14p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 5, 2019 Author Share Posted August 5, 2019 Monday Still holding back a little Leg Press to 610-kilos x 8 reps (easy - the 400kg before was harder) Power Squat Machine to 400-kilos x 8 reps Seated Leg Curl Seat forward from the usual spot) to stack +5.5p x 20 reps Leg Extension to stack x 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 6, 2019 Author Share Posted August 6, 2019 Tuesday Overloaded by 5kg and wondered...no lol. Back to the right weight and I could have done another set or two (I will next time) Two Hand Pinch to 102.7-kilos x 1, 1 and then 2 reps Quote Link to comment Share on other sites More sharing options...
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