mobsterone Posted December 11, 2020 Author Share Posted December 11, 2020 [B]Friday[/B] @ Powerhouse with Dom and Ken [U]Close Grip Bench Press[/U] to 120kg x 2 reps, 140kg x 2 reps and 150kg x 2 x 2 r/p reps Pump set of 90kg x 15 reps Bwt: 313lbs on gym scales Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 14, 2020 Author Share Posted December 14, 2020 [B]Monday[/B] Lower left back still tight so we changed it up a little (and I mean a little) [U]SSB Hatfield Squats[/U] bar x 20, 60kg x 20, 100kg x 20, 140kg x 15, 160kg x 12 reps [U]Leg Press[/U] 145kg x 8, 265kg x 8 reps, 450kg x 8 reps [U]Leg Extensions[/U] to stack +5kg x 8 reps s/s [U]Lying Leg Curls[/U] to 11p x 6 reps HAF as per Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 15, 2020 Author Share Posted December 15, 2020 [B]Tuesday[/B] Another volume day [U]Seated BB Press[/U] bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts) [U]Hammer DB Curls (s/s after the 1st two press sets)[/U] 21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps [U]Skull Crushers[/U] 16kg x 20, 28kg x 20 and 36kg x 20 reps [U]Wrist Roller[/U] 75kg x 3 x 20 blip reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 21, 2020 Author Share Posted December 21, 2020 [B]Monday[/B] Lots of stretching and rehabbing that lower left back for days. More later. Also my lockdown crew dropped off gifts today. Trained light for me [U]Lever Squats[/U] to 200kg x 8 reps [U]L/Press[/U] to 240kg x 8 reps [U]Leg Ext[/U] to 8p x 8 reps [U]L/L/Curls[/U] to 8p x 8 reps Bwt: 314.55lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 22, 2020 Author Share Posted December 22, 2020 [B]Tuesday[/B] Still playing with volume [U]Seated Dumbbell Press[/U] to 36kg x 2 x 20 reps (sleeves on) [U]Hammer DB Curls[/U] to 59lbs x 15 reps [U]Skull Crushers[/U] to 44kg (EZ bar) x 20 reps (sleeves on) [U]Wrist Roller[/U] to 77.5kg x 3 x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 24, 2020 Author Share Posted December 24, 2020 [B]Thursday[/B] My #Lockdowncrew have been great. 3 beers dropped Monday and a case of beer yesterday (+ a box of chocs). 8, inc me yesterday and 6 today. A day off tomorrow Another kinda volume day [U]Close Grip Bench Press[/U] to 150kg x 1 rep, dropped to 60kg x 30 reps [U]Lat Pulldowns[/U] 6p x 20, 8p x 20, 10p x 20 and 12p x 15 reps (nice burn and pump) [U]Straight Arm Pulldowns[/U] 3p x 20, 5p x 20 and 7p x 15 reps (ouch... a good ouch) [U]Vulcan Gripper work[/U] to LH: 5/6 x 3 x 1 and 1 N rep RH: 6/6 x 1, 6/7 x 1, VVN, 1 and VVN Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 28, 2020 Author Share Posted December 28, 2020 [B]Monday[/B] Bunch of fellas in today but just me and Dom trained together from 8.45am [U]SSB Hatfields (ought to have been lever squat lol)[/U] bar x 20, 60kg x 20, 100kg x 20, 140kg x 18 and 170kg x 12 reps [U]Leg Press[/U] to 460kg x 10 reps [U]Leg Extensions[/U] to stack x 6 reps [U]Lying Leg Curls[/U] 11p x 8 r/p reps Bwt: 320lbs (blame xmas pudding) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 29, 2020 Author Share Posted December 29, 2020 [B]Tuesday[/B] Still volume / pump. Trained solo (guys there but not training with me) [U]Seated DB Press[/U] 21lbs x 20, 36lbs x 20 and 47lbs x 20 (sl on) reps [U]Hammer DB Curls[/U] 36lbs x 20, 47lbs x 20 and 50lbs x 16 reps [U]Skull Crushers[/U] 28kg x 20, 36kg x 20 and 46kg x 20 (sl on) reps [U]Wrist Roller[/U] *Nearly had an accident on this as the clip came off the weight pin and hit me in the hand (not that bad - better than my face) 80kg x 2 x 20, 1 x 10*, 1 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 31, 2020 Author Share Posted December 31, 2020 [B]Thursday[/B] [U]Chest Supported Rows in the rack - BB and bench[/U] bar x 12 reps, 60kg x 8 reps, 90kg x 8 reps, 100kg x 8 reps [U]Lat Pulldowns - stirrup bar[/U] 1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 12 reps [U]Straight Arm Pulldowns[/U] 3.5p x 20 reps, 5.5p x 20 reps, 7p x 16 reps Bwt: 319lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 1, 2021 Author Share Posted January 1, 2021 [B]Friday[/B] New Year - ass a-kicking time. [U]Close Grip Bench Press[/U] to 140kg x 5 x 1 reps (better with each rep) [U]Wrist Roller[/U] I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not? 82.5-kilos x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 4, 2021 Author Share Posted January 4, 2021 [B]Monday[/B] Almost full crew in today [U]Lever Squat [/U] sets of 12 to 200kg x 8 reps [U]Leg Press[/U] 12's to 470kg x 12 reps [U]Leg Extension[/U] to stack x 7 reps [U]Lying Leg Curls[/U] (hardest for me to do) 11p x 7 r/p reps Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 4, 2021 Share Posted January 4, 2021 On 1/1/2021 at 9:24 PM, mobsterone said: [U]Wrist Roller[/U] I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not? 82.5-kilos x 3 x 20 reps A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard enough). What are your current upper forearm measurements? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 5, 2021 Author Share Posted January 5, 2021 19 hours ago, Ricochet said: A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard enough). What are your current upper forearm measurements? Cold about 16-inches. Between 16.25 and 16.5 with a pump. [B]Tuesday[/B] Pump city. [U]Dumbbell Press[/U] to 58lbs x 15 reps [U]Hammer DB Curl[/U] to 56lbs x 17 reps [U]Skull Crushers[/U] to 51kg x 17 reps [U]Wrist Roller[/U] to 85kg x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 7, 2021 Author Share Posted January 7, 2021 [B]Thursday[/B] [U]Supported Chest Rows - medium grip[/U] to 102.5kg x 3 x 8 reps (felt good - better than the last session) [U]Lat Pulldowns - wide grip / long bar[/U] to the stack x 12 reps [U]Low Cable Row - close grip / DD handles[/U] to the stack x 12 reps The variation in the grips hopefully hitting all the angles Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 8, 2021 Author Share Posted January 8, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 142.5-kilos x 5 x 1 reps (as always they got better the more I did) [U]Rolling Thunder[/U] 85-kilos x 3 x 20 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 9, 2021 Author Share Posted January 9, 2021 [B]Saturday[/B] Missed out on gripper work yesterday so that got done. I need to be more consistant. [U]Vulcan Gripper[/U] BH: usual warm ups LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN 2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 12, 2021 Author Share Posted January 12, 2021 [B]Tuesday[/B] New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing) [U]Seated DB Press[/U] to 59lbx 15 reps [U]Hammer DB Curls[/U] to 59lbs x 17 reps [U]Skull Crushers[/U] to 51kg x 20 reps [U]Wrist Roller[/U] to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on) [U]Reverse Wrist Curls[/U] 10lbs x 3 x 20 reps. Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm) 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 14, 2021 Author Share Posted January 14, 2021 [B]Thursday[/B] So it must be back day then [U]Chest Supported Rows - medium grip[/U] to 110kg x 3 x 8 reps (better on the last 2) [U]Lat Pulldowns - short bar grip (about 12-inches)[/U] to stack x 12 reps [U]Low Cable Row - wide grip on long LPD bar[/U] to stack x 12 reps Took a photo of my pumped back Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 15, 2021 Author Share Posted January 15, 2021 [B]Friday[/B] [U]Close Grip Bench Press[/U] to 145-kilos x 5 x 1 reps (new bench) [U]Wrist Roller[/U] 90-kilos x 3 x 15 reps [U]Reverse Dumbbell Wrist Curls[/U] 18.5lbs x 3 x 15 reps *VG later 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 15, 2021 Author Share Posted January 15, 2021 [B]Friday pm[/B] [U]Vulcan Gripper work (I think it's a ''red/black'' spring)[/U] Good session on the VG probably cos I had a group with me BH: 1/1 x 8 reps, 3/3 x 4 reps, 5/5 x 1L/2R reps LH: 5/6 (L16) x 3 x 1, 1 x VVN and 3 x 1 reps RH: 5/6 x 1 rep, 6/6 x 5 x 1 reps, 6/7 (L19) x 1 and VVN reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 18, 2021 Author Share Posted January 18, 2021 [B]Monday[/B] Damn pinging of my left lower back injury on Lever Squat work. I suspect I was moving too quick and I didn't put a belt on soon enough. Crazy stiff too. I made sure to get my steps in after. [U]Lever Squat[/U] to 200kg x pain (aka 8 reps). Too dynamic with the lighter weights. Zero issues recently [U]Leg Press[/U] Crazy stiff but... to 480 x 8 reps [U]Leg Extensions[/U] to stack x 12 reps [U]Lying Leg Curls[/U] to (stopped the top set) 8p x 12 r/p reps Got my training partner to rub lotion on the area and then went right out walking asap so as to stop me stiffening up Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 22, 2021 Author Share Posted January 22, 2021 [B]Thursday[/B] Left hand lower back injury still holding me back a little. [U]Chest Supported Rows[/U] to 107.5kg x 3 x 6 reps [U]Dumbbell Rows[/U] to 130lbs x 12 reps [U]Low Cable Rows[/U] to stack x 12 reps [B]Friday[/B] [U]Close Grip Bench Press[/U] to 147.5kg x 4 x 1 reps (5-6 x 1 next time) [U]Wrist Rollers[/U] to 95kg x 3 x 15 reps. Had to redo the knot again!! 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 25, 2021 Author Share Posted January 25, 2021 [B]Monday[/B] Dom and Paul [U]SSB Hatfield Squats[/U] to 260kg x 6 reps [U]Leg Press[/U] to 535kg (was meant to be 490kg but I couldn't be bothered adding up) x 8 reps [U]Leg Extensions[/U] to 9p x 12 reps [U]Lying Leg Curls[/U] to 9p x 8 reps Bwt: 318lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 26, 2021 Author Share Posted January 26, 2021 [B]Tuesday[/B] Dom and Paul. Rearranged kit after to make room for the iso lever / iso lateral leg press [U]Dumbbell Press[/U] to 59lbs x 17 reps (same as last time and still pumped) [U]Hammer DB Curl[/U] to 63lbs x 15 reps [U]Skull Crushers[/U] 46kg x 20 reps [U]Wrist Roller[/U] 91.25kg x 3 x 15 reps [U]Reverse DB Wrist Curl[/U] 18.5kg x 3 x 17 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 28, 2021 Author Share Posted January 28, 2021 [B]Tuesday PM[/B] [U]Rolling Thunder[/U] to 180kg on my old handle. Failed on my left and got 2 singles with my right hand [U]Vulcan Gripper Work[/U] [B]Wednesday[/B] The new (used) iso-lever / iso-lateral leg press arrived so it was a job of work to get that in and reassembled. Two of the guys ended up helping [B]Thursday[/B] [U]Chest Supported Rows (medium grip)[/U] to 107.5kg x 3 x 7 reps (last set I could have done more) [U]Low Lever Rows (narrow grip)[/U] Used the new leg machine to pull / row on the weight horn - great move (pics on FB) to 70-kilos (used a strap due to the thickness of the horn) x 3 x 8 reps [U]Lat Pulldowns (wide grip)[/U] to all bar 3 stack plates x 10 reps Also sorted out a gas bottle for the heater (will be used elsewhere too) for the gym. Quote Link to comment Share on other sites More sharing options...
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