mobsterone 485 Posted February 22 Author Share Posted February 22 [B]Monday[/B] Solid session with Paul (Dom on school run duties) [U]SSB Hatfield Squats[/U] to 290kg x 4 reps [U]45-degree Leg Press[/U] to 654kg x 8 reps [U]Leg Extensions[/U] to 10p x 10 reps [U]Lying Leg Curls[/U] to 9p x 10 reps Quote Link to post Share on other sites
mobsterone 485 Posted February 23 Author Share Posted February 23 [B]Tuesday[/B] Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol) [U]Dumbbell Seated Press[/U] to 70lbs x 16 reps [U]Hammer Dumbbell Curls[/U] to 70lbs x 17 reps [U]Skull Crushers[/U] to 53-kilos x 18 reps [U]Wrist Roller Work[/U] 102.5-kilos x 3 x 15 reps [U]Reverse Dumbbell Wrist Curl[/U] 24lbs x 3 x 16 reps 1 Quote Link to post Share on other sites
mobsterone 485 Posted February 25 Author Share Posted February 25 Started taking on #lockdown clients as of today. [B]Thursday[/B] [U]Chest Supported Rows (M)[/U] bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that) [U]One Arm DB Rows (N)[/U] 86lbs x 12 reps, 2 x 90kg [U]Lat Pulldowns (W)[/U] Did a bit of volume 1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps [U]DOH Deadlifts[/U] 60kg x 12 reps, 110kg x 9 reps Quote Link to post Share on other sites
mobsterone 485 Posted February 26 Author Share Posted February 26 [B]Friday[/B] Lower back a little stiff today. Paul and Ken on the team. [U]Close Grip Bench Press[/U] to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps [U]Wrist Roller[/U] 102.5kg x 16 reps, then 2 x 20 reps (hands locked in) 1 Quote Link to post Share on other sites
mobsterone 485 Posted March 1 Author Share Posted March 1 [B]Monday[/B] No one else but me (inc the new client... lazy (bad word filter). Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me) [U]Lever Squats[/U] to 280kg x 6 reps [U]Iso Lever Leg Press[/U] to 135kg x 6 reps (HAF) a leg. One at a time [U]Leg Extensions[/U] to 10p+2.kg x 10 reps [U]Lying Leg Curls[/U] to 10p x 7+3 reps (HAF as per) Doing a deal (hopefully) on buying a Pec Dec for the gym Quote Link to post Share on other sites
mobsterone 485 Posted March 4 Author Share Posted March 4 [B]Thursday[/B] Bit of a faff (as per) on the CSR (had to get it all in the right position). So we dropped back a notch. [U]Chest Supported Rows (M)[/U] to 130kg x 2 x 6 reps [U]Low Cable Rows (N)[/U] to stack +10kg x 12 HAF reps [U]Lat Pulldowns(W)[/U] to stack x 12 reps 1 Quote Link to post Share on other sites
Ricochet 400 Posted March 5 Share Posted March 5 You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers. Quote Link to post Share on other sites
mobsterone 485 Posted March 5 Author Share Posted March 5 4 hours ago, Ricochet said: You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers. As in no slippage, need to adjust or a feel that you haven't quite got the grip just so. Locked in means all those are negated. [B]Friday[/B] Full team (5 total) [U]Close Grip Bench Press[/U] to 142.5-kilos x 5 x 1 reps (slow off the chest today) [U]Pec Dec[/U] Half the stack x 25 reps (left arm tendinitis) [U]Close Grip Bench Press[/U] to 60-kilos x 25 reps [U]Wrist Roller[/U] to 105-kilos x 3 x 15 reps 1 Quote Link to post Share on other sites
mobsterone 485 Posted March 8 Author Share Posted March 8 [B]Monday[/B] [U]SSB Hatfield Squat[/U] to 300kg x 4 reps (needed the belt a little tighter) [U]Leg Press[/U] to 664kg x 8 reps (still nearly popping out of the seat) [U]Leg Extensions[/U] to 11p x 12 reps [U]Lying Leg Curls[/U] to whatever (not noted) x 9+3 r/p reps Quote Link to post Share on other sites
mobsterone 485 Posted March 9 Author Share Posted March 9 [B]Tuesday[/B] I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am [U]Seated Dumbbell Press[/U] to 70lbs x 12 reps [U]Hammer Curls[/U] to 70lbs x 18 reps [U]Tricep Pressdown[/U] (gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow) [U]Wrist Roller[/U] to 105-kilos x 16 then 2 x 20 reps [U]Reverse Wrist Curls [/U] later on 2 Quote Link to post Share on other sites
mobsterone 485 Posted March 11 Author Share Posted March 11 [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 post Share on other sites
mobsterone 485 Posted March 12 Author Share Posted March 12 [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 post Share on other sites
mobsterone 485 Posted March 15 Author Share Posted March 15 [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 post Share on other sites
mobsterone 485 Posted March 16 Author Share Posted March 16 [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 post Share on other sites
mobsterone 485 Posted March 18 Author Share Posted March 18 [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 post Share on other sites
mobsterone 485 Posted March 19 Author Share Posted March 19 [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 post Share on other sites
mobsterone 485 Posted March 22 Author Share Posted March 22 [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 post Share on other sites
mobsterone 485 Posted March 23 Author Share Posted March 23 [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 post Share on other sites
mobsterone 485 Posted March 25 Author Share Posted March 25 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 post Share on other sites
mobsterone 485 Posted March 26 Author Share Posted March 26 [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 post Share on other sites
mobsterone 485 Posted March 29 Author Share Posted March 29 [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 post Share on other sites
mobsterone 485 Posted March 30 Author Share Posted March 30 [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 post Share on other sites
mobsterone 485 Posted April 2 Author Share Posted April 2 [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 post Share on other sites
mobsterone 485 Posted April 2 Author Share Posted April 2 [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 post Share on other sites
mobsterone 485 Posted April 5 Author Share Posted April 5 [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 post Share on other sites
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