mobsterone Posted April 23, 2021 Author Share Posted April 23, 2021 [B]Friday[/B] [U]Close Grip Bench Press - max[/U] to 152.5-kilos x 4 x 1 reps (last 2 were faster than the 1st 2) s/s [U]1 Arm Low Row on Leg Press[/U] to 86-kilos x 7 reps [U]Wrist Roller[/U] 106.25-kilos x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 26, 2021 Author Share Posted April 26, 2021 [B]Monday[/B] Hanging out my ass before and even more after. A plus was the first (since covid) daughter and grand kids visit in ages. [U]Lever Squat[/U] to 320kg x 4 reps (PB) [U]Iso Lever Leg Press[/U] to 155kg x 6 reps [U]Leg Extension[/U] 11p + 2.5kg x 12 reps [U]Lying Leg Curl[/U] to 9p x 12 reps Bwt: 326.9lbs (all time high) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 27, 2021 Author Share Posted April 27, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press - Volume[/U] to 132.5-kilos x 3 x 3 and 1 x 6 reps (could have done 8). D/S 60-kilos x 22 reps [U]Lat Pulldowns - Medium Stirrup Bar[/U] to stack +10-kilos x 8 reps [U]Reverse Wrist Curls[/U] 36lbs x 3 x 17 reps Bwt: 329lbs (all time high) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 29, 2021 Author Share Posted April 29, 2021 [B]Thursday[/B] Tired. Bad nights sleep and a toothache. Trained solo [U]Seated BB Press[/U] Faffed about to get what I wanted then worked to 107.5-kilos x 3 reps [U]Hammer Dumbbell Curls[/U] to 62.5-kilos x 7 reps [U]Tricep Pressdown[/U] to 12p _3 and 3/4-kilos x 6 reps (pain!) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted April 30, 2021 Author Share Posted April 30, 2021 [B]Friday[/B] Little tired. Mild toothache again. But... the bench flew up!! [U]Close Grip Bench Press[/U] I'd aimed to hit 160kg or 352lbs this time around but every single rep was in the groove so we kept going. I stopped at 170kg or 374lbs I'll do the wrist roller later then I'm having a week off 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 8, 2021 Author Share Posted May 8, 2021 [B]Saturday[/B] In lieu of Friday. 7 days off. Ass dragging / lacking pep (post cycle) [U]Close Grip Bench Press[/U] to 135-kiols x 3 x 3 and 1 x 8 reps [U]DOH TL TB (30mm) Deadlift[/U] to 147-kilos x 8 reps (no belt) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 10, 2021 Author Share Posted May 10, 2021 [B]Monday[/B] Upping the volume cycle. Plan: drop bodyweight, improve condition, quad hypertrophy. [U]SSB Hatfield Squats[/U] To bench only (no 10kg plate under the end so about 2-inches lower). To 200kg x 15 reps [U]Leg Press[/U] to 310kg x 15 reps [U]Leg Extensions[/U] to 9p x 15 reps [U]Lying Leg Curls[/U] to 8p x 12 reps Bwt: 322lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 11, 2021 Author Share Posted May 11, 2021 [B]Tuesday[/B] Another day solo (same as last week and yesterday). [U]Close Grip Bench Press[/U] to 137.5kg x 3 x 3 reps and 1 x 7 reps [U]Low Cable Row[/U] 1/2 stack x 15 reps, 3/4 stack x 15 reps, stack + 15kg x 12 reps [U]Reverse Dumbbell Wrist Curl[/U] 36lbs x 3 x 15 reps Bwt: 322lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 13, 2021 Author Share Posted May 13, 2021 [B]Thursday[/B] Trained solo. Powerhouse tomorrow for bench with Ken [U]Seated BB Press[/U] to 102.5kg x 4 reps [U]Hammer DB Curls[/U] to 62.5kg x 8 reps [U]Tricep Pressdowns[/U] to 12p + 2.75kg x 8 reps [U]DB Wrist Curls[/U] 36lbs x 3 x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 14, 2021 Author Share Posted May 14, 2021 [B]Friday[/B] @ Powerhouse with Ken. [U]Close Grip Bench Press[/U] to 117.5kg x 1 for Ken to 140kg x 3 x 3 and 1 x 7+1 spot (PB) s/s [U]LPD[/U] to stack x 10 reps [U]DB Wrist Curls[/U] 20kg db (new Gordian DB's) x 3 x 15 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 17, 2021 Author Share Posted May 17, 2021 [B]Monday[/B] Another leg volume day. Solo. Straight out after to get some steps in [U]Lever Squat[/U] warm up x 15 reps, 40kg x 15 reps, 120kg x 15 reps, 180kg x 15 reps [U]Iso Lever Leg Press[/U] 1 leg at a time (weight load a side) - 40kg x 15 reps , 80kg x 15 reps, 97kg x 15 reps (I added a Cambridge Roll Wheel @ 17kg) [U]Leg Extension[/U] to 10p x 12 reps [U]Lying Leg Curls[/U] to 8p x 12 reps Bwt: 319lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 18, 2021 Author Share Posted May 18, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press - Volume day[/U] to 120kg x 6, 7 and 8 reps [U]Dumbbell Row[/U] to 62.5kg x 12 reps [U]Reverse Wrist Curl[/U] 36lbs 3 x 16 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 20, 2021 Author Share Posted May 20, 2021 [B]Thursday[/B] Solo. Spoke to a buddy about him powerlifting here [U]Seated Press[/U] to 102.5kg x 5 reps [U]Hammer DB Curls[/U] to 86lbs x 12 reps (forgot to do max weight lol) [U]Tricep Pressdown[/U] to 12p +3.75kg x 8 reps [U]Wrist Rotations[/U] Loading pin x 2 x 15 reps, +2.5kg and a screwdown collar x 12 reps Bwt: 319lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 21, 2021 Author Share Posted May 21, 2021 [B]Friday[/B] @ Powerhouse Gym with Ken [U]Iso Low Lever Row[/U] 40, 80 and 120kg x 8 reps [U]Close Grip Bench Press[/U] to 140kg x 4 x 4 reps [U]Dumbbell Wrist Curl[/U] 32.5kg (by accident, was meant to be 22.5) x 3 x 12 reps Bwt: (on gym scales) 316.8lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 24, 2021 Author Share Posted May 24, 2021 [B]Monday[/B] 9.30am @ Powerhouse Gym. One of 3 leg sessions I'll be doing (so I'll be here for legs 1 week in 3) [U]Power Squat[/U] x 12 reps, 100kg x 12 reps, 190kg x 12 reps, 270kg x 12 reps, 360kg x 12 reps [U]45-degree Leg Press - same machine as I have[/U] 160kg x 15 reps, 320kg x 15 reps, 360kg x 15 reps [U]Leg Extensions[/U] 7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps s/s [U]Seated Leg Curls[/U] 7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps Bwt: 316lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 25, 2021 Author Share Posted May 25, 2021 [B]Tuesday[/B] Usual post heavy leg session issue lol [U]Close Grip Bench Press[/U] to 120kg x 7, 8 and 9 reps s/s [U]DOH TL Deadlifts (40mm bar)[/U] Was crap. Needs work [U]Reverse DB Wrist Curl[/U] 36lbs x 3 x 17 reps (forearms taped out at 17") Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 27, 2021 Author Share Posted May 27, 2021 [B]Thursday[/B] Sloppy session [U]Seated BB Press[/U] Too much pain on top set (bicep tendon) - so fail [U]Hammer DB Curl[/U] to 62.5-kiklos x 9 reps @ [U]Tricep Pressdown[/U] to 12p +3.75-kilos x 8 reps *(less than I wanted [U]DB Wrist Curl[/U] 70lbs x 3 x 12 reps - all ugly (db's ripping skin here and there) Bwt: 317.95lbs on my gym scales Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 28, 2021 Author Share Posted May 28, 2021 [B]Friday[/B] Fun times @ Powerhouse. They gave me a trap bar (they're getting a new one) as a thank you (probably for helping sell some dumbbells for them recently). Jo, PT and on the desk, introduced me to a new member called Chris 'cos Steve knows about strength training' and he asked if I did PT'ing... so I may well have him train here (my gym) 2x a week. Thank you Jo. Bench went well too. [U]Close Grip Bench Press[/U] to 140-kilos x 3 x 5 reps (4 x 5 next time). Last set flew up. s/s [U]Iso Mid-Row[/U] to 90kg x 8 reps [U]Reverse Wrist Curls[/U] 17.5-kilos (38.5lbs) x 3 x 12 reps @ Bwt: 315.7lbs on gym scales Quote Link to comment Share on other sites More sharing options...
mobsterone Posted May 31, 2021 Author Share Posted May 31, 2021 [B]Monday[/B] [U]SSB Hatfield Squat[/U] to 200-kilos x 12 reps [U]Leg Press[/U] to 380-kilos x 15 reps (needs to be deeper) [U]Leg Extensions[/U] to 11p x 15 reps [U]Lying Leg Curls[/U] to 8p x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 1, 2021 Author Share Posted June 1, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] to 122.5-kilos x 3 x 8 reps (usual bicep tendon issue - mostly first set) [U]DOH TB (40mm) TL Deadlifts[/U] Light - just for form and lower back work (to be increased over the coming weeks) bar x 20 reps, 67-kilos x 3 x 15 reps [U]DB Wrist Curls[/U] 70lbs x 3 x 13 reps Bwt: 317lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 3, 2021 Author Share Posted June 3, 2021 [B]Thursday[/B] [U]Seated Press[/U] Adjusted the height on the top set due to that bicep tendon issue (old man stuff). Upping it took away the pain to 90kg x 6 reps (nose height instead of chin) [U]Hammer DB Curls[/U] Did pre sets reps of 15 (23.5lbs, 47lbs and 86lbs x 15 reps - nice little pump) then the heavy shit as per to 62.5kg x 10 reps (working slowly to the BIG dumbbells) [U]Lying Skull Crushers[/U] to 44kg (sleeves on) x 12 reps [U]Reverse DB Wrist Curls[/U] 36lbs x 3 x 18 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 4, 2021 Author Share Posted June 4, 2021 [B]Friday[/B] Trained solo @ Powerhouse Gym (Ken on new routine). One of the bigger fella (330lbs) said I was looking hard (as in solid looking). I only had an hour so got on with it [U]Close Grip Bench Press[/U] to 145-kilos x 1, 3 and 5 reps [U]One Arm Dumbbell Rows[/U] to 90-kilos x 8 reps (easy) [U]One Arm Dumbbell Wrist Curl[/U] 32.5-kilos x 3 x 15 RH and 2 x 14 LH Bwt: 22st 9lbs / 317lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 8, 2021 Author Share Posted June 8, 2021 [B]Monday[/B] It took a while to get my ass in gear due to having 5 beers (Guinness) Sunday night. The last time was pre this lockdown - so 9 months. ago. Needed but.. oof [U]Lever Squat[/U] to 200kg x 12 reps (other sets were 15's) [U]Iso Leg Press[/U] 100kg x 15 reps [U]Leg Ext[/U] to 11p+1.25kg x 12 reps Lying Leg Curls to 8p x 13 reps [B]Tuesday[/B] Struggling (lower left back small spasm) to pick stuff up. I tried the newly acquired trap bar but switched back to a 40mm bar as I could use a wider stance [U]Close Grip Bench Press[/U] dropped back to 120kg as I was lowering the volume on a higher volume day. So.. to 120kg x 3 x 9 reps [U]DOHTBDL[/U] to 87kg x 10 and then 12 reps (slightly more warmed up) [U]Reverse Wrist Curls[/U] 36lbs x 3 x 19 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 11, 2021 Author Share Posted June 11, 2021 [B]Friday[/B] Arms and left shoulder a little sore from yesterdays efforts [U]Close Grip Bench Press[/U] to 147.5-kg x 3 x 3 reps (no spot or training partner) [U]Iso Pulldowns[/U] to 80kgs x 8 ugly reps (a bit too heavy) [U]Dumbbell Wrist Curls[/U] to LH: 30kg x 2 x 12 reps (ran out of time), RH: 35kg x 3 x 12 reps Bwt: 22st 12lbs / 145kg / 319lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 14, 2021 Author Share Posted June 14, 2021 [B]Monday[/B] @ Powerhouse. Sluggish to begin with [U]Power Squat Machine[/U] 100kg x 12 reps, 210kg x 12 reps, 380kg x 8+4 reps (my back twinged, so stopped and resetted) [U]Leg Press[/U] 200kg x 15 reps, 300kg x 15 reps, 400kg x 15 reps (off of pins as per - I feel like I could up the seat a notch for more range of movement) [U]Seated leg Curls[/U] 8p, 14p and the stack x 16 reps [U]Leg Extensions[/U] Ditto as LLC Bwt: 22st 9lbs (stomach bloat from Friday gone) Quote Link to comment Share on other sites More sharing options...
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