mobsterone Posted November 28, 2016 Author Share Posted November 28, 2016 MondayLeg Press to 600-kilos (set up as before) x 8 reps Seated Leg Curl to stack + 2 plates x 9 reps Leg Extension to stack + 2 plates x 9 reps Power Squat Machine (rack in use) to 170-kilos x 8 reps Minimal sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 29, 2016 Author Share Posted November 29, 2016 TuesdayW/Roller 43.75-kilkos x 2 x 3 reps and 45-kilos x 3 reps (last rep was rest pause - about a 15 second or less gap) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 30, 2016 Author Share Posted November 30, 2016 WednesdayClose Grip Bench Press to 132.5-kilos x 2 x 1 reps Double Overhand Thick Bar Deadlifts thumbless to 132.5-kilos x 3 x 6 reps (first set hard) Needed more time to do some rows but had 2 appts in town Quote Link to comment Share on other sites More sharing options...
jvance Posted November 30, 2016 Share Posted November 30, 2016 First set of thumbless is always hard for me as well, especially timed holds. Usually a second or third attempt will yield the longest attempt. Maybe its a tendon warming thing... 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 1, 2016 Author Share Posted December 1, 2016 Thursday2 hand pinch to 77.7-kilos x 2 x 3 reps, 1 x 6 reps One hand lift First we get strong then we work on time. So... 140-kilos x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 2, 2016 Author Share Posted December 2, 2016 FridaySeated Iso Press Form as before: to 66.25-kilos x 4 reps s/s Hammer DB Curls 55-kilos x 5 reps - then multi-angle cable 11.25-kilos x 15 reps @ using doubled up rope (squeezed due to thickness) drop set TPD (hard machine) to 14p x 8 reps, 8p x 12 reps drop set Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 5, 2016 Author Share Posted December 5, 2016 Monday Busy counting the pennies. Leg Press to 620-kilos x 8 reps Power Squat Machine to 180-kilos x 8 reps Seated Leg Curl to stack +2 plates x 8+2 r/p reps Leg Extension to stack +2 plates x 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 6, 2016 Author Share Posted December 6, 2016 TuesdayWrist Roller 45-kilos x 2 x 3 reps and 46.25-kilos x 3 reps - all sets I did were 2 reps, a 20-second pause (measured by walking the length of the gym) then the last rep. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 7, 2016 Author Share Posted December 7, 2016 Wednesday Restless nights sleep (woke up sooooo many times)Close Grip Bench Press to 132.5-kilos x 3 x 1 reps DOTBDLTL to 132.5-kilos x 3 x 7 reps Low Cable Rows 12p x 15 reps (pulled some high into chest), 16p x 15 reps (ditto), stack x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 8, 2016 Author Share Posted December 8, 2016 ThursdayTwo hand pinch set up as before. Worked to an additional 1.25-kilos up from last week: 3, 3 and 6 reps One hand lift 145-kilos x 3 x 3 reps per hand Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 9, 2016 Author Share Posted December 9, 2016 FridayIso Press - form as before to 67.5-kilos a side x 4 reps Hammer DB Curls to 55-kilos x 6 reps @ TPD (easier machine) to 15p x 8 reps Feeling my oats so a good session. Lefty shoulder still aches like a **** Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 12, 2016 Author Share Posted December 12, 2016 Monday Damn it was hard to get going today. Chesty and snotty cough combined with sore, sore calves from the walk Sunday. I took my sweet time at the gym but also held back a tad. I finished there much later than I usually would L/Press to 630-kilos x 4 reps. The previous two sets were harder than usual. P/Squat machine to 200-kilos x 8 reps S/L/Curl to stack + 2p x 11 reps L/Ext to stack + 2p x 11 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 13, 2016 Author Share Posted December 13, 2016 Tuesday A bit better if only in sleeping W/Roller 46.25-kiklos x 2 x 3 reps, 47.5-kilos x 1 x 3 reps (2 + 1 paused rep) (thumb over up, thumbless down) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 14, 2016 Author Share Posted December 14, 2016 WednesdayClose Grip Bench Press Same old left shoulder c**p but anyway... felt strong on warm ups to 132.5-kilos x 3 x1 reps DOTBDLTL to 132.5-kilos x 3 x 8 reps Lat Pulldowns to stack x 10 reps Then off to town for usual errands Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 16, 2016 Author Share Posted December 16, 2016 Thursday2 hand pinch up 1.25-kilos from last time x 3, 3 and as per 6 reps No One hand lift work in lieu of the adjustable Friday FridaySeated Iso Press Form as before - to 70-kilos a side (1 arm at a time) x 4 reps s/s Adjustable Thick Handle lift L/H: to 120-kilos x 1 rep. 130-kilos x F R/H: 130-kilos x 1 rep, 140-kilos x F Hammer Dumbbell Curls to 45-kilos x 6 reps. Picked up then put back down again 65-kilo 'bells TPD to 15.5p x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 19, 2016 Author Share Posted December 19, 2016 MondayL/Press to 630-kilos x 6 reps P/Squat Machine to 220-kilos x 8 reps S/L/Curls to stack +2.5p x 8 reps L/Ext to stack +2.5p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 20, 2016 Author Share Posted December 20, 2016 Tuesday One heck of a lay in - much needed. W/Roller da pump! 47.5-kilos x 2 x 3 reps, 48.75-kilos x 1 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 21, 2016 Author Share Posted December 21, 2016 Wednesday Usual stuff in town so I was at the gym before 10am. DOTBDLTL bar x 8 reps, 75-kilos x 8 reps, 115-kilos x 3 reps, 155-kilos x 5 x 3 reps. Four of the five sets (1, 2, 3 and 5) were done in a rep, set down, stand up, next rep style. The 4th was hands on all the reps non-stop. I also was looking for a 'get the hands locked in nicely' feeling with every rep. CG B/Press to 132.5-kilos x 3 x 1 reps (same as last week) DB Rows 40, 50, 60 and 70-kilos x 8 reps per side Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 22, 2016 Author Share Posted December 22, 2016 ThursdayTwo hand pinch (One hand lifts tomorrow) added another 1.2-kilos x 3, 3 and as per 6 Right hand knuckles ached until heavy sets Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 23, 2016 Author Share Posted December 23, 2016 Friday Late start due to silly o'clock (2am) upset belly (over indulged on choc) Iso Press to 70-kilos a side x 4 reps L and 3 reps R Hammer DB Curls to 42.5-kilos x 2 x 8 reps One Hand Lift 100-kilos x 3 reps, 150-kilos x 3 reps, 160-kilos x 3 reps, 180-kilos x 3 reps TPD to 16 x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 29, 2016 Author Share Posted December 29, 2016 Thursday Locally the winter vomiting virus has been making the rounds and I've had (and still have) my share. Friday stuff was coming out of both ends at 2am. I've been coughing for Wales. Boxing day night, having traveled to see family, I didn't sleep for close to 31 hours. So an attempt at home yesterday to deadlift found me so bloated I couldn't get my belt on, hudding, puffing and coughing some more. But sheer foolish determination drove me to want to try again today. I did the bare minimum and left my local gym. DOTBDLTL bar x 10 reps, 75-kilos x 3 reps (easy), 115-kilos x 3 reps (easy), 160-kilos x 3 x 3 reps (hard) LPD 1/2 stack x 10 reps, 3/4 stack x 10 reps, stack x 10 reps (hard so left it there) Iso BP My left shoulder did it's usual thing... x 12 reps, 20-kilos x 12 reps, 40-kilos x 10 reps, 50-kilos x 5-6... knocked it on the head at this point Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 30, 2016 Author Share Posted December 30, 2016 Friday Obviously xmas has made a difference to the routine this week regardless and in spite of the viral thing work has been done. Next week will be back on program. Two hand pinch To 82.7-kilos x 2 x 3 reps, 1 x 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 1, 2017 Author Share Posted January 1, 2017 SundayW/Roller 48.75-kilos x 3 r/p reps, 50-kilos x 2+1 reps, 50-kilos x 2+1 reps. Pumped n sweaty. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 3, 2017 Author Share Posted January 3, 2017 TuesdayTwo hand pinch 22.7-kilos x 8 reps, 52.7-kilos x 3 reps, 72.7-kilos x 3 reps, 83.95-kilos x 2 x 3 reps and 1 x 6 reps. The middle set of 3 was a bit of a test. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 4, 2017 Author Share Posted January 4, 2017 Wednesday So in the gym at 0740am today. Thus I'd have enough time to come back, shower and change for the appointment at JCP and appraisal at Ramsdens. I've now gotta meet for an interview with their regional manager. DOTBDLTL This needs to be faster. I might split it into a power and a speed day if I can (work, see above, dependent) to 165-kilos x 3 x 3 reps. Hard when done early (woke at 4am) Iso Lever Row to 100-kilos a side x 8 reps CG Bench Press Dropped back and did the minimum due to time off and iffy left shoulder as per to 120-kilos x 2 x 1 reps Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.