mobsterone Posted January 10, 2018 Author Share Posted January 10, 2018 WednesdayLeg Press to 620-kilos x 8 reps with seat position 3 Power Squat Machine to 420-kilos x 6 reps Seated Leg Curls to stack +1 plate x 12 reps Leg Extension to stack + 1p x 12 reps Grip work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 11, 2018 Author Share Posted January 11, 2018 ThursdayV handle pulldowns to the stack +1 plate x 10 reps Close grip bench press - speed I was having a good day. It was gonna be 120kg for 5-6 x 1 reps as a still breaking in post xmas session but... 1, 1, 3, and 3 reps. It just felt light DOTBDLTL to ***** x 6 x 1 reps (stopped the 3 x 3 in case my form went to sh*t with my sore back) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 13, 2018 Author Share Posted January 13, 2018 FridayGrip event work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 14, 2018 Author Share Posted January 14, 2018 SundayTwo hand pinch 106.2-kilos x 4 x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 16, 2018 Author Share Posted January 16, 2018 Monday Shoulders, arms and stub workIso Press Machine to 72.5-kilos a side (1 at a time) x 6 reps I'd prefer a seated free weight press but 'old lefty' ain't gonna let that happen. It's too restricted due to wear and tear. Hammer DB Curls to 80-kilos per hand (again 1 at a time). At the top weight form is loose. Tricep Pressdowns to 15 (stack is numbered) + 1 stacker plate (you add them to the top of the plates- eqv to a half stack plate) Grip work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 17, 2018 Author Share Posted January 17, 2018 Wednesday At the gym for 8.20am on leg day with half an eye on the clock (I'd a 11.30am thing in town).Leg Press As before setting the seat to a stop higher (pos 3) makes a HUGE difference. It puts a LOT more stress on the quads. I literally feel them contract. to 640-kilos x 6 reps. I'll stay at this weight for a week or two Power Squat Machine to 425-kilos x 6 reps. Padding or not this the arms were really pushing on my right shoulder something awful. Seated Leg Curls to stack + 2 stacker plates x 12 reps Leg Extension Had to cut it short otherwise it'd have been as above. Grip work Bwt: 278lbs this morning (all I'd eaten was breakfast) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 19, 2018 Author Share Posted January 19, 2018 FridayClose Grip Bench Press to 147.5-kilos x 1 rep (from 140, 142.5, 145 and then 147.5). Heaviest I've been in a long while. 150 soon Low cable rows to the stack +6.5 stacker plates x 8 reps DOTBDLTL to 185-kilos x 6 x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 21, 2018 Author Share Posted January 21, 2018 SundayTwo hand pinch 106.45-kilos x 3 x 1 and 1 x 2 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 22, 2018 Author Share Posted January 22, 2018 MondayIso Press to 80-kilos a side (3 reps L and 4 R). I had it in mind to not fanny about but it was a little bit too big of a jump. Hammer DB Curls to 80-kilos x 6 reps @ Tricep Pressdowns to 16p x 6 reps Cocked up with too high a starting weight and pre-ex'd the triceps via the press Grip work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 24, 2018 Author Share Posted January 24, 2018 WednesdayLeg Press to 650-kilos x 6 reps - the 'hole 3' thing really makes a difference to depth. Power Squat Machine to 430-kilos x 6 reps (it'll only hold 460kg although I'll see if using the 50kg discs makes a difference on cycle). Powered the 1st 3 reps out. Seated Leg Curls to stack + 3 stacker plates x 12 reps Leg Extensions As above Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 26, 2018 Author Share Posted January 26, 2018 FridayClose Grip Bench - speed to 120-kilos x 3 x 3 reps Dumbbell Rows to 90-kilos / 198lbs x 8 reps a hand DOTBDLTL to 187.5-kilos x 6 x 1 reps (actually 7 cos one was sh*t) Quote Link to comment Share on other sites More sharing options...
Stanislav Posted January 26, 2018 Share Posted January 26, 2018 Steve, What about varying grip width for DE BP? Suppose, you'll be able to find your sweet volume, I guess 55% 9*3 reps, 60 % 8*3 reps or 12*2 reps and finally 70% 6*1 rep will work awesome with you. Explode bar out of your chest either in ballistic mode or with comps pause on your chest then explosion Regards, Stanislav Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 29, 2018 Author Share Posted January 29, 2018 SundayTwo hand pinch 106.95-kilos x 4 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 29, 2018 Author Share Posted January 29, 2018 On 1/26/2018 at 10:14 PM, Stanislav said: Steve, What about varying grip width for DE BP? Suppose, you'll be able to find your sweet volume, I guess 55% 9*3 reps, 60 % 8*3 reps or 12*2 reps and finally 70% 6*1 rep will work awesome with you. Explode bar out of your chest either in ballistic mode or with comps pause on your chest then explosion Regards, Stanislav No can do. My joints won't let me go wide. Even narrow I need to taking a joint product. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 30, 2018 Author Share Posted January 30, 2018 Tuesday It's a first when you're waiting for the welder to end welding the machine you wanna use. I even gave the gym owner a hand bolting the frame back on lol Iso Press to 81.25-kilos x 5/6 reps (L and R) Hammer DB Curls to80-kilos x 7 reps @ (felt like the right form was too loose) TPD to 16.5-kilos x 6 reps Stub Work Cocked up by adding 2.5-kilos too much. Three goes before I realized lol Set up + LH: 12.5-kilos + 3 1/4-kilo collars x 4 x 1 reps RH: 15-kilos+ 3 1/4-kilo collars x 4 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 31, 2018 Author Share Posted January 31, 2018 WednesdayLeg Press Me and the hole 3... 650kg loaded and two reps were just awful. Back to hole 2 and 8 reps Power Squat to 440kg x 4 reps Seated Leg Curls stack + 4 stacker plates x 10 reps Leg Extension stack + 4 stacker plates x 10 reps In between sets (the last 2-3 sessions) I've been coaching Johnny C. Quote Link to comment Share on other sites More sharing options...
slazbob Posted January 31, 2018 Share Posted January 31, 2018 It’s very rare that someone keeps a log this long, and still trains with a lot of motivation and goals. Hats off, Steve! 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 1, 2018 Author Share Posted February 1, 2018 Thursday *I broke a machine!!I was super setting close grip pulldowns with the bench and the cable snapped. I was lucky not to have smashed the handle into my face but did tweak the lower left side of my back a little. Close Grip Bench Press to 142.5-kilos x 2 x 1 reps and 145-kilos x 2 x 1 reps Lat Pulldowns - close grip (V-handle) to stack +6.5 stacker plates x 3 reps* DOTBDLTL to 190-kilos x 5 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 4, 2018 Author Share Posted February 4, 2018 (edited) Saturday No training but my calves are sore as f**k today (Sunday). I set off for some cross country walking with 'er indoors but she lost me in the mist (I was 1900+ feet up and we had poor visibility). She went back to the car and I carried on and on and on. Instead of going back to where I started from I carried on for miles on rough terrain. Hence knackered calves lol Sunday I was that tired after the trek there was no damned way I was training anything so I'll try and do both today. The a.m. workout is: Grip work Edited February 4, 2018 by mobsterone Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 5, 2018 Author Share Posted February 5, 2018 Sunday pmTwo hand pinch to 107.45-kilos (up a 1/2) x 5 x 1 reps (one was sloppy) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 5, 2018 Author Share Posted February 5, 2018 Monday Fun times at the gym when I had to get between two guys fighting. One had been body-guarding a heavyweight boxer at the O2 arena in London at the weekend (when they walk the fighter to the ring ready for the bout). And in other news by doing nothing except upping my creatine (I could have eaten more yesterday too) I'm up 3lbs (283) Iso Press to 82.5-kilos a side Hammer DB Curls to 80-kilos x 8 reps TPD to 16p +a stacker plate x 7 reps Stub work to LH: 12.5-kilos + 4 x collars x 4 x 1 reps RH: 15-kilos + 4 x collars x 4 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 7, 2018 Author Share Posted February 7, 2018 WednesdayLeg Press Stayed on H2 650-kilos x 8 reps Power Squat Machine To 440-kilos x 6 reps Seated Leg Curls to stack +5 stacker plates x 8 + 2 x rp reps Leg Extensions As above Bwt up another lb @ 284lbs. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 8, 2018 Author Share Posted February 8, 2018 ThursdayClose Grip Bench Press - volume/speed day to 122.5-kilos x 3 x 3 reps Mid Iso Row to 80-kilos x 8 reps DOTBDLTL to 192.5-kilos x 5 x 1, +1 almost reps (hands started to go) and 1 x fail reps * middle finger knuckles sore when flexed. However, I just this week started some joint formula. I take my time on these and maybe a tiny bit quicker pace and I might have got the 6 x 1 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 10, 2018 Author Share Posted February 10, 2018 SaturdayGrip work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 12, 2018 Author Share Posted February 12, 2018 SundayTwo Hand Pinch Up a 1/2-kilo to 107.95-kilos x sh*t. Bombed 3 x, then got 3 x 1 reps, then bombed 2 x . Not helped my bashing my right index finger when I was loading the between warm up sets and getting a small thumb webbing skin tear Quote Link to comment Share on other sites More sharing options...
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