mobsterone Posted June 17, 2021 Author Share Posted June 17, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] Shay wanted to attempted 205kg so I went heavy. It wasn't great [U]Low Cable Row[/U] to the stack x 8 reps [U]Reverse Wrist Curls[/U] 36lbs x 3 x 20 reps [B]Thursday[/B] [U]Seated Press[/U] (high start position) to 92.5-kilos x 4 reps (SO) [U]Hammer DB Curls[/U] to 65-kilos x 4 reps [U]Skull Crushers[/U] to 52-kilos x 8 reps (SO) [U]Wrist Roller[/U] (wrist curls causing too much elbow pain so... also stayed light but full reps) 20-kilos 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 18, 2021 Author Share Posted June 18, 2021 [b]Friday[/b] Todays No is 8 [u]Close Grip Bench Press[/u] to 120kg x 3 x 8 reps (faster with each set) [u]Iso Lever Low Row[/u] to 130kg / 264lbs x 8 reps an arm [u]Reverse Wrist Curls[/u] 17.5kg x 10 reps, then 20kg x 2 x 8 reps Bwt: 22st 9lbs / 317lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 21, 2021 Author Share Posted June 21, 2021 [B]Monday[/B] The rule of 8. Trained in my home gym [U]SSB Squat Bar[/U] to 240-kilos x 8 reps [U]45-degree Leg Press[/U] to 480-kilos x 8 reps (all hole 3) [U]Leg Extensions[/U] to 11p x 8 reps [U]Lying Leg Curls[/U] to 10p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 22, 2021 Author Share Posted June 22, 2021 [B]Tuesday[/B] Another day in my gym - solo. Rule of 8 applies [U]Close Grip Bench Press[/U] to 122.5-kilos x 3 x 6 reps (working to s/s [U]Lat Pulldowns - wide bar[/U] to stack x 8 reps [U]Wrist Roller[/U] Full range reps 25-kilos x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 24, 2021 Author Share Posted June 24, 2021 [B]Thursday[/B] [U]Seated Press[/U] to 92.5kg x 6 reps s/s [U]Hammer DB Curls[/U] to 67.5kg x 5 reps @ [U]Skull Crushers[/U] to 53.75kg x 8 reps (SO) s/s [U]Reverse Wrist Curls[/U] 38.75lbs x 3 x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 25, 2021 Author Share Posted June 25, 2021 [B]Friday[/B] @ Powerhouse Gym [U]Close Grip Bench Press[/U] 122.5-kilos x 3 x 7 reps [U]Low Cable Row[/U] to stack x 8 reps [U]Gym Wrist Roller[/U] It's a set up I made for them - all of 2 inches but effective. Not braced like my set up 10kg x 3 x 3 reps Bwt: 22st 4lbs / 312lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 28, 2021 Author Share Posted June 28, 2021 [B]Monday[/B] @ my gym. The rule of 8 still applies. Wrote up an 8 week training program for a client before the gym [U]Lever Squat[/U] super deep 60kg x 8 reps, super deep (ass to the grass) 140kg x 8 reps. Normal depth 220kg x 6 reps [U]Iso Leg Press[/U] to 120kg x 8 reps [U]Leg Extensions[/U] to 11p+2.5kg (and stack pin) x 8 reps [U]Lying Leg Curls[/U] Could not do the top set. Knackered from the deep squats?? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted June 29, 2021 Author Share Posted June 29, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] to 122.5-kilos x 3 x 8 reps [U]DOHTBDLTL[/U] to 127-kilos x 8 reps [U]Reverse Wrist Curls[/U] 38.75lbs x 3 x 16 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 1, 2021 Author Share Posted July 1, 2021 [b]Thursday[/b] @ my home gym [u]Seated BB Press[/u] to 923.5-kilos x 7 reps [u]Hammer DB Curls[/u] to 67.5-kilos x 6 reps @ [u]Skull Crushers[/u] to 55-kilos x 8 reps s/s [u]TPD[/u] 7p x 20 reps [u]Wrist Roller[/u] 25-kilos x 3 x 3 reps (each rep was alternated between clockwise and anti-clockwise) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 2, 2021 Author Share Posted July 2, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 125-kilos/275lbs x 3 x 6 reps (more there but I'll save it for next time) [U]Mid Iso Row[/U] to 100-kilos/220lbs [U]Reverse Dumbbell Wrist Curls[/U] 17.5-kilos x 3 x 20 reps Bwt: 22st 8lbs/316lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 5, 2021 Author Share Posted July 5, 2021 [B]Monday[/B] @ Powerhouse. Rule of 8 still applying [U]Power Squat Machine[/U] to 400-kilos x 8 reps [U]Leg Press[/U] to 520-kilos x 8 reps [U]Leg Extension[/U] to stack x 8 reps [U]Lying Leg Curls[/U] to stack x 8 reps Bwt: 319lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 6, 2021 Author Share Posted July 6, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] to 125kg x 3 x 7 reps [U]Low Cable Row[/U] to stack + 17.5kg x 8 reps [U]Wrist Roller[/U] 27.5kg x 3 x 3 reps (clockwise and anti-clockwise alternating reps) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 8, 2021 Author Share Posted July 8, 2021 [B]Thursday[/B] Up early, PC pissing me off, Council bill late (f**k knows why), GF late... on one! @ home gym [U]Seated Press[/U] 90kg x 6 on 2nd set (mis-load) then 92.5-kilos x 7 reps (should have done grrr [U]Hammer DB Curls[/U] 67.5-kilos x 7 reps @ [U]Skull Crushers[/U] 57.5-kilos x 8 reps [U]Reverse Wrist Curls[/U] 39lbs?? x 3 x 17 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 9, 2021 Author Share Posted July 9, 2021 [B]Friday[/B] @ Powerhouse [U]Close Grip Bench Press[/U] to 125kg (275lbs) x 3 x 8 reps [U]Lat Pulldowns[/U] Different handles for each set as I was working in with a member to stack x 8 reps [U]2-inch Wrist Roller[/U] hella pump using 10kg 3 x 3 reps Bwt: 314lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 12, 2021 Author Share Posted July 12, 2021 [B]Monday[/B] @ my home gym. 1hr 15mins [U]SSB Bar Hatfield Squats[/U] 260-kilos x 6 reps [U]Leg Press[/U] added a 6-inch pad to increase the range of movement to 540-kilos x 8 (7+1) reps [U]Leg Extensions[/U] to all bar 1 plate (no hole on selector pin on the machine for it)... 12p? x 8 reps [U]Lying Leg Curl[/U] 11p x 6 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 13, 2021 Author Share Posted July 13, 2021 [B]Tuesday[/B] @ my gym [U]Close Grip Bench Press[/U] to 127.5-kilos x 3 x 8 reps [U]Lat Pulldown[/U] to stack x 8 reps [U]Reverse Wrist Curls[/U] 39lbs?? x 3 x 18 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 15, 2021 Author Share Posted July 15, 2021 [B]Thursday[/B] Huffing n puffing today. @ my home gym. Busy day today [U]Seated BB Press[/U] 95-kilos/209lbs x 4 reps (more there but held back due to usual pain) [U]Hammer DB Curls[/U] to 62.5-kilos/137.5lbs x 8 reps @ [U]Skull Crushers[/U] to 60.25-kilos/132.5lbs x 8 reps [U]Wrist Roller[/U] pin + 30-kilos / 66lbs x 3 x 3 tough CW and ACW reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 16, 2021 Author Share Posted July 16, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 127.5-kilos (about 280lbs) x 3 x 7 reps [U]One Arm Dumbbell Rows[/U] to 90-kilos (198lbs) x 8 reps [U]Reverse Wrist Curls[/U] 17.5-kilos (about 39lbs) x 3 x 19 reps Bwt: 22st 7lbs / 315lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 19, 2021 Author Share Posted July 19, 2021 [B]Monday[/B] The heat here made sleep bad. Trained @ my gym and then watching client videos and adding feedback [U]Lever Squat[/U] to 220-kilos x 8 reps [U]Iso Leg Press[/U] to 125-kilos x 8 reps [U]Leg Extensions[/U] to stack x 8 reps [U]Lying Leg Curls[/U] to 8p x 2 x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 20, 2021 Author Share Posted July 20, 2021 [B]Tuesday[/B] Up crazy early due to heat over night. Did some steps before gym [U][U]Close Grip Bench Press[/U][/U] to 127-kilos x 3 x 8 reps [U]DOH TB TL Deadlifts[/U] to 137-kilos x 8 reps [U]Reverse Dumbbell Wrist Curls[/U] 39lbs x 2 x 20 and 1 x 15 LH and 20 RH Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 22, 2021 Author Share Posted July 22, 2021 [B]Thursday[/B] @ my gym. Slightly late [U]Seated BB Press[/U] to 95-kilos x 5 reps (more there) [U]Hammer DB Curls[/U] to 65-kilos x 6 reps @ [U]Tricep Skull Crushers[/U] to 62.5-kilos x 6 reps [U]Wrist Roller[/U] 31.25-kilos x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 23, 2021 Author Share Posted July 23, 2021 [B]Friday[/B] Still hot as f**k. Trained @ Powerhouse [U]Close Grip Bench Press[/U] to 130kg x 3 x 6 reps (last set flew up) [U]Iso Lever Low Row[/U] to 150kg (too heavy) x 4 reps (last one ugly as (bad word filter)) a side [U]Reverse DB Wrist Curls[/U] 20kg x 3 x 15 reps Bwt: 317lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 26, 2021 Author Share Posted July 26, 2021 [B]Monday[/B] Trained at 8am and finished by 8.55am @ Powerhouse [U]Power Squat Machine[/U] to 420kg x 8 reps [U]Leg Press[/U] to 520kg x 8 reps [U]Seated Leg Curls[/U] to stack x 8 reps s/s [U]Leg Extensions[/U] to stack x 8 reps Bwt: 318lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 27, 2021 Author Share Posted July 27, 2021 [B]Tuesday[/B] [U]Close Grip Bench Press[/U] to 130-kilos x 3 x 7 reps [U]Low Row on Iso Leg Press[/U] to 75-kilos x 8 reps [U]Wrist Roller[/U] 32.5-kilos x 3 x 3 reps (alt as before) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 29, 2021 Author Share Posted July 29, 2021 [B]Thursday[/B] Head f**k from relationship sh*t (aka life). @ Home gym [U]Seated Press[/U] to 95kg x 6 reps [U]Hammer DB Curls[/U] to 65kg x 7 reps @ [U]Skull Crushers[/U] to 63kg x 7 reps (hard) [U]Reverse Wrist Curls[/U] @41lbs (checked) x 3 x 16 reps @. NB: at home I use a fat grip on the DB (takes it out to about 2-inch handle) Quote Link to comment Share on other sites More sharing options...
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