mobsterone Posted October 12, 2010 Author Share Posted October 12, 2010 Tuesday PM Decided, as I was bored, to have a little crack at some 2" V-Bar work. If I keep it up I wanna push Adam T Glass as he's doing rather well on it at the mo (350 unofficial lift) and I am sure I can keep pace (PB of 332lbs). 2" FBBC V-Bar lift B/H: bar (12.5kg approx) x 6 reps @, +30-kilos x 3 reps @, +45-kilos x 1 rep @, +60-kilos x 1 rep @, +75-kilos x 1 rep @, +90-kilos x 1 rep @, +105-kilos x 1 rep @. All no belts at all. L/H: +120-kilos x F, F, Dropped back to 105-kilos and 1st set did 1, F, F and 2nd 1, 1, F. I alternated right and left. R/H: +120-kilos x F, 1, dropped back to +105 and did 2 x 3 reps with the 2nd set nice n high (well over required height). Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 13, 2010 Author Share Posted October 13, 2010 Wednesday Legs (2HP later/James at 3.30) Leg Press 0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps(sb), 600-kilos x 8 reps (bb/w), 720-kilos x 0 (bb/w. Just sat there. Same as session before last. Hmm Leg Ext 60-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 6 negative reps (12 up, 6 down per leg) s/s Leg Curl 25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 18, 2010 Author Share Posted October 18, 2010 Monday . Back to the grind stone. If I want to win leg 4 of the World's Strongest Hands series I need to up my game. Game upped. Today I mixed CG Bench with my Vulcan Gripper efforts V/Gripper B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: L16 x N, 1 9nice set), 1, 1, A nice session. R/H: L18 x 1 rep L20 (7/6 instead of 6/7 as I might have tried had I checked settings before leaving. Eqv to L22 on other versions) x VN, 1, VN, N. I may try 6/7 (L19) next time. s/setted with CG Bench volume bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 4 x 2 reps. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 20, 2010 Author Share Posted October 20, 2010 Tuesday WD poor D/O/T/B/D/L worked to 180-kilos x 2 x 3 reps Wednesday 2HP usual warm ups to max, dropped back and did 12 x 1 reps with 91.7-kilos s/s with Back LPD 80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 150-kilos x 7 reps (loose) L/Row 80-kilos x 8 reps, 110-kilos x 8 reps, 125-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 21, 2010 Author Share Posted October 21, 2010 Thursday @ Whey Consortium gym CG Bench Press 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2, 2, 2, 3 reps NB: May do 2/3/3/3 next time as I felt I could do that this time. 2" V-Bar B/H: bar x a few reps @, 52.5-kilos x 3 reps @, 72.5-kilos x 2 reps @, 87.5-kilos x 1 rep @, 102.5-kilos x 1 rep @ L/H: 110-kilos x 5 x 1 reps R/H: 120-kilos x 5 x 1 reps NB: all nice n high DB H/Curls 10+ kilos x 8 reps @, 20+ kilos x 8 reps @, 32+ kilos x 7 reps @, TPD 50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps Quote Link to comment Share on other sites More sharing options...
Forever Posted October 21, 2010 Share Posted October 21, 2010 Thursday @ Whey Consortium gym CG Bench Press 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2, 2, 2, 3 reps NB: May do 2/3/3/3 next time as I felt I could do that this time. 2" V-Bar B/H: bar x a few reps @, 52.5-kilos x 3 reps @, 72.5-kilos x 2 reps @, 87.5-kilos x 1 rep @, 102.5-kilos x 1 rep @ L/H: 110-kilos x 5 x 1 reps R/H: 120-kilos x 5 x 1 reps NB: all nice n high DB H/Curls 10+ kilos x 8 reps @, 20+ kilos x 8 reps @, 32+ kilos x 7 reps @, TPD 50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps solid workout there....what's TPD? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 21, 2010 Author Share Posted October 21, 2010 tricep pressdown Quote Link to comment Share on other sites More sharing options...
Forever Posted October 21, 2010 Share Posted October 21, 2010 tricep pressdown Thanks man, when I do lift weights hopefully next year. Mental note for me...insert TP into workouts Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 22, 2010 Author Share Posted October 22, 2010 Friday V/Gripper work B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: L16 x 1, 1, VVN, TnG, F, N R/H: L18 x 1 rep, L20 x N, N, VN, L19 x VVN. Make a note to do only L19 for the next session (eqv to L21 etc etc) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 23, 2010 Author Share Posted October 23, 2010 Saturday WD work Orange spring B/H: L1 (1/1) x 6 reps @, L7 (3/3) x 3 reps @, L10 (4/4) x 1 rep @, L13 - eqv to L10 with a gold spring (5/5) x 3 x 1 rep @. I felt like I'd strained something in the left wrist (quite painful) so put a strap on for the final two attempts. I also took my time. 2HP - volume worked with Loz. Up to +75-kilos x Loz: 7 x 1, then 4 then 3 then 1 and me: 6 x 1 followed 3, 3 and 2 reps. Next time the weight is going up to +77 or so kilos. The multiple reps had that locked in tight feeling I like. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 25, 2010 Author Share Posted October 25, 2010 Monday Legs @ GN Jefferson Squats bar x 8 reps, 60-kilos x 2 x 8 reps, 80-kilos x 8 reps. The gym had a ladder up in the roof space so an impromptu challenge of 'walking/swinging' across came up. I did one length (I was the heaviest) 1 lad did 6 (3 both ways). Leg Press 160-kilos x 8 reps, 280-kilos x 8 reps, 400-kilos x 8 reps (sb), 520-kilos x 8 reps (sb), 600-kilos x 8 reps (all) and 685-kilos x 8 reps (all). It was meant to be 766 or 765 but the lad (Dan) bottled out going on top. Pushing out of the hole for the4 first rep was HARD but once I got going was ok. Leg Ext 60-kilos x 8 reps, 120-kilos x 2 x 8 reps (running late so no negs) Leg Curl 30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps (hard) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 26, 2010 Author Share Posted October 26, 2010 Tuesday V/ Gripper - gold B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: L16 x 1, 1, 1, N (slowly getting better) R/H: L18 x 1 rep, L19 (21) x VVN, VVN, 1 (gs), VN Strange how my left was ok because the twinge/pain I had Saturday has been around a small amount (2-3 times momentarily) Sunday and Monday. I have been wearing an IM 'expand your hand' band for light support but removed it during training. CG Bench Press bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 4 s/s with 2" V-Bar B/H: 32.5-kilos x 4+ reps @, 52.5-kilos x 3 reps @, 67.5-kilos x 1 rep @, 82.5-kilos x 1 rep @, 97.5-kilos x 1 rep @ L/H: 112.5-kilos x 4 x 1 reps R/H: 122.5-kilos x 4 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 27, 2010 Author Share Posted October 27, 2010 Wednesday WD work - Orange spring Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right. B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @, L/H: L15 (6/5) x 2 x 1 reps R/H: L15 (6/5) x 3 x 1 reps 2HP Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt. Quote Link to comment Share on other sites More sharing options...
Forever Posted October 27, 2010 Share Posted October 27, 2010 Wednesday WD work - Orange spring Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right. B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @, L/H: L15 (6/5) x 2 x 1 reps R/H: L15 (6/5) x 3 x 1 reps 2HP Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt. I'm not sharp with kilos....but the 2HP sounds like alot Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 28, 2010 Author Share Posted October 28, 2010 Thursday Back LATE!! However, with good reason. I was sitting here at the desk last night when Mike dropped in to say two wheelchair athletes (play basketball) were interested in training and was I up for some coaching. So today found me running first one then the other through some adapted drills as well as my own chest n back routine. We did some speed wheelchair drills (1 slow round, 1 medium and one sprint), rope work, hammer/tire work, resistance band work (1 arm pull downs) and some benching. With all the movements I needed to learn what they could and could not do plus overcome issues of any instability. I'd done some research last night and saw that some use straps to hold them selves in place when doing bench work. It will be a work in progress for the next few sessions. CG Bench Press bar x 8 reps, 60-kilos x 8 reps, 10-kilos x 6 reps, 140-kilos x 4 x 4 reps Lat Pulldowns 80-kilos x 8 reps, 120-kilos x 8 reps, 150-kilos x 7 reps Low Rows 80-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 28, 2010 Author Share Posted October 28, 2010 Wednesday WD work - Orange spring Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right. B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @, L/H: L15 (6/5) x 2 x 1 reps R/H: L15 (6/5) x 3 x 1 reps 2HP Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt. I'm not sharp with kilos....but the 2HP sounds like alot S'ok (about 220lbs). But it'll be more soon. Quote Link to comment Share on other sites More sharing options...
Forever Posted October 28, 2010 Share Posted October 28, 2010 Wednesday WD work - Orange spring Brutal as always esp for the left arm. No injury twinges just hard, brutal work. Hence I held back from matching the right. B/H: L1 (1/1) x 6 reps @, L4 x 3 reps @, L7 (3/3) x 1 rep @, L10 (4/4) x 1 rep @, L/H: L15 (6/5) x 2 x 1 reps R/H: L15 (6/5) x 3 x 1 reps 2HP Upped as before: worked to +77-kilos (about 99 total) x 5 x 1 reps. The more done the better if felt. I'm not sharp with kilos....but the 2HP sounds like alot S'ok (about 220lbs). But it'll be more soon. Whew, your 2HP is something Thanks for the conversion on the lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 29, 2010 Author Share Posted October 29, 2010 Friday V Gripper work - gold spring B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: L16 (18) x 1, 1, 1, TnG (ugly set), 1 (with a wide set), VVN (was done) R/H: L19 (21) x VVN, VVN, VVN*, N (* = worked on a single sweeping motion. No blip set then sweep) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 1, 2010 Author Share Posted November 1, 2010 Monday Vulcan Gripper - gold spring B/H: L3 x 6 reps, @, L6 x 3 reps @, L9 x 1 rep @, L12 x 1 rep @, L15 x 1 rep @. L/H: L16 (18) x 6 x 1 reps - wide set. R/H: L21 (23) or 7/7 x N by accident. L19 (21) x VVN, VVN, VVN, VVN. Annoyingly close. CG Bench Press bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps (easy), 140-kilos x 4 x 5 reps (hard) 2" V-bar 52.5-kilos x 6 reps @, 72.5-kilos x 3 reps @, 87.5-kilos x 1 rep @ L/H: 115-kilos x 4 x 1 reps R/H: 125-kilos x 4 x 1 reps s/setting throughout as per Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 2, 2010 Author Share Posted November 2, 2010 Wednesday 2HP Went back to gym and while Neville did his thing I did some more pinch work. MUCH better this time. To +82-kilos (104kg total) x 6 x 1 reps Quote Link to comment Share on other sites More sharing options...
Forever Posted November 3, 2010 Share Posted November 3, 2010 Wednesday 2HP Went back to gym and while Neville did his thing I did some more pinch work. MUCH better this time. To +82-kilos (104kg total) x 6 x 1 reps 2HP is climbing here Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 3, 2010 Author Share Posted November 3, 2010 Wednesday Arms only Dumbbell Curls 10-kilos+ x 12 reps, 20-kilos+ x 10 reps, 32-kilos+ x 8 reps TPD 50-kilos x 12 reps, 70-kilos x 10 reps, 90-kilos x 8 reps Was meant to be coaching the two wheelchair athletes. They arrived late. So 'see you next time guys'. I treat EVERYONE the same. For the amount I charge and for the time and effort I give I expect at least to see peoples asses arrive when I say. In all the time I've coached I've only had to send one guy home twice. Focuses the mind and they don't do it again. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 4, 2010 Author Share Posted November 4, 2010 Thursday A.M. Busy with rearranging of unit to make better use of the space. V/Gripper Usual warm ups. L/H: 6/6 x TnG, N, N, N R/H: 6/7 x VN, VN, N, VVN P.M. LPD 80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 10 reps. Could not find extra pin for additional weights so did more reps L/Rows 80-kilos x 8 reps, 110-kilos x 8 reps, 135-kilos x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 6, 2010 Author Share Posted November 6, 2010 Friday still rearranging gym Saturday Legs with Neville followed by coaching wheelchair guys Leg press to 684-kilos for reps. Could have done more reps but stomach playing up Leg Extension to 175-kilos for 8 reps Leg Curl to 45-kilos for reps later with Loz 2HP to 107-kilos held for time Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 7, 2010 Author Share Posted November 7, 2010 Sunday Bad nights sleep yet... @ Gymnation CG Bench Press bar x 8+ reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 6, 6, 5, 4 reps Assisted Dip machine pressdowns to 140lbs x 12+ reps Pumped Quote Link to comment Share on other sites More sharing options...
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