mobsterone Posted March 11, 2021 Author Share Posted March 11, 2021 [B]Thursday[/B] Back. Big group in but just Paul and I training together [U]Chest Supported Rows[/U] to 130kg x 2 x 4-6 reps (messy) [U]One Arm Dumbbell Rows[/U] to 95kg+ x 8 reps an arm [U]Fat Grips (from Bulk) DOH Deadlifts[/U] to 180kg x 1 rep Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 12, 2021 Author Share Posted March 12, 2021 [B]Friday[/B] [U]Close Grip Bench press[/U] to 145kg x 4 x 1 reps [U]Wrist Roller[/U] to 106.25kg x 3 x 15 reps [U]Reverse Wrist Curl[/U] 29lbs x 3 x 15 reps 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 15, 2021 Author Share Posted March 15, 2021 [B]Monday[/B] [U]Lever Squat[/U] to 290kg x 6 reps (could have been deeper) [U]Iso Lever Leg Press[/U] to 140kg x 8 reps [U]Leg Extensions[/U] Legs pumped at the start. to 11p x 8 reps [U]Lying Leg Curls[/U] Hit the wall here. 11p x 4 reps and done. Wanted 6. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 16, 2021 Author Share Posted March 16, 2021 [B]Tuesday[/B] [U]Seated BB Press[/U] Back to this. 60-kilos x 4 x 8 reps (will be increasing this v quickly) [U]Hammer DB Curls[/U] to 86lbs x 8 reps (4 sets) [U]TPD[/U] to 12p x 8 reps (used a slightly cambered bar) [U]Wrist Roller[/U] 105kg x 3 x 20 reps [U]Reverse Wrist Curls[/U] 30lbs x 3 x 20 reps Bwt: 322+lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 18, 2021 Author Share Posted March 18, 2021 [B]Thursday[/B] [U]Chest Supported Rows (M)[/U] to 130kg x 6+2, 7+1 and 8 reps [U]Low Cable Row - stirrup bar (M)[/U] to stack +20kg x 8 reps (HAF) [U]Lat Pulldowns - double D handles (N)[/U] to the stack +10kg x 8 reps [U]DOH Deadlifts with Bulk Fat Grips[/U] to 140kg x 6 reps (need to really work in this) I also need to include a Iso Leg Press low row next time. Bwt: 322lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 19, 2021 Author Share Posted March 19, 2021 [B]Friday[/B] Workout, for me, was all over the place. I've just had a look what I was doing in 2020 (pre lockdowns) and I'm gonna echo that for 12 weeks starting next week. Todays: AM [U]Close Grip Bench Press[/U] to 147.5-kilos x 1 HAF rep, Failed. Dropped back to 120-kilos x 3 x 1 and 1 x 3 reps [U]Wrist Roller[/U] to 106.25-kilos x 3 x 15 reps [U]Reverse Dumbbell Wrist Curls[/U] 30lbs x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 22, 2021 Author Share Posted March 22, 2021 [B]Monday[/B] [U]SSB Hatfield Squats[/U] to 310kg x 4 reps (hard on the neck) [U]Leg Press[/U] to 724kg (seat back down for this set) [U]Leg Extensions[/U] to 11p x 8 reps (other sets 12 reps) [U]Lying Leg Curls[/U] 9p x 8 reps Bwt: 320lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 23, 2021 Author Share Posted March 23, 2021 [B]Tuesday[/B] On the old bench program for 8 weeks. I also will be easing up to a 1x a week Wrist Roller cos of the tendonitis [U]Close Grip Bench Press[/U] to 120kg x 4 x 3 reps (paused all of the last sets reps). [U]Iso Lever Low Row[/U] to 65-kilos x 8 reps [U]Reverse Wrist Curls[/U] 36lbs x 3 x 12 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 25, 2021 Author Share Posted March 25, 2021 Thursday Seated BB Press to 100kg x 4 reps Hammer DB Curls to 108lbs x 8 reps Tricep Pressdowns To 12p x 8 reps Grip Machine to 107.5kg x 3 x 8 reps (last set form could have been better) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 26, 2021 Author Share Posted March 26, 2021 [B]Friday[/B] Covid jab yesterday (1 of 2). Slightly sweaty first thing and achy (esp the tendinitis) when training but fine by the finish. I took a Ibuprofen tab first then hit it. [U]Close Grip Bench Press[/U] to 145-kilos x 4 x 1 reps, 1 F and 1 better rep (5 total) [U]DOH Deadlift on the 30mm bar[/U] to 147-kilos x 6 reps [U]Wrist Roller work[/U] 106.25-kilos x 3 x 16 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 29, 2021 Author Share Posted March 29, 2021 [B]Monday[/B] Trained solo (spot on top sets of Lever Squat* and Leg Press** only). Usual 'getting set' to do legs [U]Lever Squat[/U] to 300kg x 4 reps (* spot is only to assist with the safety) [U]Iso Lever Leg Press[/U] to 145kg x 8 reps (**just a nudge to get the first rep started) [U]Leg Extensions[/U] 11p +5kg x 8 reps [U]Lying Leg Curls[/U] to 10p x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted March 30, 2021 Author Share Posted March 30, 2021 [B]Tuesday[/B] Solo again (Paul and J on a different prog, Shay doing his thing and Dom training early) [U]Close Grip Bench Press - volume day[/U] to 122.5-kilos x 4 x 3 reps [U]Lat Pulldowns - medium length stirrup bar[/U] to stack + 10-kilos x 8 reps (other sets 12 reps) [U]Reverse Dumbbell Wrist Curls[/U] 36lbs x 3 x 13 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 2, 2021 Author Share Posted April 2, 2021 [B]Thursday[/B] [U]Seated BB Press[/U] to 102.5-kilos x 8 reps [U]Hammer DB Curls[/U] to 60-kilos+ x 8 reps [U]TPD[/U] to 12p + 2.5-kilos x 6 reps [U]Grip Machine[/U] to 110-kilos x 3 x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 2, 2021 Author Share Posted April 2, 2021 [B]Friday[/B] With Dom and Ken [U]Close Grip Bench Press[/U] to 147.5-kilos x 4 x 1 reps. [U]Incline Dumbbell Bench Press[/U] Pump set only 36lbs @ 20 reps [U]Low Cable Rows[/U] to the stack + 20-kilos x 8 reps. Caught the handle on my skin and made my leg bleed a little lol [U]Wrist Roller[/U] 106.25-kilos x 3 x 17 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 5, 2021 Author Share Posted April 5, 2021 [B]Monday[/B] Hanging out my arse. Energy was... not there and I had a bunch of cramp. My hamstrings, both legs, were cramping and I also had a upper ab cramp to go with it. Stretching helped a little. But the work got done - if slowly. [U]SSB Hatfield Squat[/U] bar x 20 reps, 60kg x 8 reps, 140kg x 6 reps, 220kg x 4 reps (support belt on), 315kg x 4 reps (HAF / proper belt on) [U]Leg Press[/U] 145kg x 8 reps, 265kg x 8 reps, 718kg x 8 reps [U]Leg Extensions[/U] 3p x 12 reps, 6p x 10 reps, 11p x 9 reps [U]Lying Leg Curl[/U] 3p x 12 reps, 6p x 10 reps, 9p x 9 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 6, 2021 Author Share Posted April 6, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] Volume day to 125-kilos x 3 x 3 reps and 1 x 6 reps (all sets easy) [U]One Arm Dumbbell Rows[/U] to 95-kilos (209lbs) x 6 reps [U]Reverse Dumbbell Wrist Curls[/U] 36lbs x 3 x 14 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 8, 2021 Author Share Posted April 8, 2021 [B]Thursday[/B] Stiff. Need to stretch loads today [U]Seated Press[/U] to 105kg (will stay here until the reps go up) x 4 reps [U]Hammer DB Curls[/U] to 60kg+ x 9 reps (other sets 10 reps) [U]TPD[/U] to 12+p +2.5kg x 7 reps then a ds of 20 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 9, 2021 Author Share Posted April 9, 2021 [B]Friday[/B] [U]Close Grip Bench Press - max day[/U] to 147.5-kilos x 5 x 1 reps. 120-kilos warm up flew up crazy fast [U]Low Rows on the Iso Leg Press[/U] to 85-kilos x 6 reps [U]Wrist Roller[/U] 106.25-kilos x 3 x 18 reps Bwt: 325.5lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 12, 2021 Author Share Posted April 12, 2021 [B]Monday[/B] [U]Lever Squat[/U] to 305-kilos x 4 reps [U]Iso Leg Press[/U] to 150-kilos x 8 reps [U]Leg Extensions[/U] to 11p +2.5-kilos 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 April 13, 2021 Author Share Posted April 13, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press - vol day[/U] to 127.5-kilos x 3 x 3 and 1 x 6 reps [U]Lat Pulldowns (wide bar)[/U] to stack x 12 reps [U]Reverse Wrist Curls[/U] 36lbs x 3 x 15 reps Bwt: 325.5lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 15, 2021 Author Share Posted April 15, 2021 [B]Thursday[/B] [U]Seated BB Press[/U] to 105-kilos x 5 reps [U]Hammer DB Curls[/U] to 60-kilos x 10 reps [U]TPD[/U] to 12p +2.5-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 16, 2021 Author Share Posted April 16, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 150-kilos x 4 x 1 reps (last rep best with feet anchored) [U]Low Cable Row[/U] to stack +20-kilos x 8 reps (loads more reps there) [U]Wrist Roller[/U] 106.25-kilos x 3 x 19 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 19, 2021 Author Share Posted April 19, 2021 [B]Monday[/B] [U]SSB Hatfield Squats[/U] I kept waking up through the night with the idea of hitting this particular personal target. And so it was. I kept the warm up sets and reps brief and used knee wraps for the first time in a couple of years. Bar x 20 reps, 60-kilos x 8 reps, 140-kilos x 3 reps, 220-kilos x 1 rep (support belt only) and then 340-kilos x 1 rep (could have done two. Support belt, lifting belt and knee wraps on). 340kg is 748lbs and marks an all time 1 rep max PB [U]Leg Press[/U] to 766-kilos x 8 reps [U]Leg Extensions[/U] to 11p + 2.5-kilos x 11 reps [U]Lying Leg Curls[/U] to 9p x 11 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 20, 2021 Author Share Posted April 20, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press - Vol[/U] to 130-kilos x 3 x 3 and 1 x 6 reps [U]DOH DL Thicker Bar[/U] to 147-kilos x 6 reps (I'll be working on getting back to good numbers on these) [U]Reverse Dumbbell Wrist Curls[/U] 36lbs (I add a fat grip type handle) 3 x 16 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 22, 2021 Author Share Posted April 22, 2021 [B]Thursday[/B] Elbows and shoulders ache. On wards regardless. [U]Seated BB Press[/U] to 105-kilos x 6 reps [U]Hammer DB Curls[/U] to 62.5-kilos x 6 reps [U]Tricep Pressdown[/U] to 12p +2.5 x 9 reps Quote Link to comment Share on other sites More sharing options...
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