mobsterone Posted August 17, 2023 Author Share Posted August 17, 2023 [B]Thursday[/B] @ Powerhouse. Stocked up on tinned salmon for the upcoming 'cut'. Bi/Tri day. Took about 45 mins max and that's only cos I was huffing n puffing [U]Alt Dumbbell Curl[/U] On my light/volume days I SQUUEEZZEE on this lift 10kg/22lbs @ x 12, 15kg/33lbs @ x 12 then 17.5kg/38.5lbs x 5 x 12 (last few hard) s/s [U]Tricep on Bi/Tri machine[/U] 25kg/55lbs x 12, 40kg/88lbs x 12 then 55kg/121lbs x 5 x 8 [U]Tricep Pressdowns with V handle[/U] On multi-angle pulley machine stack x 20 reps Nice pump Bwt: 325lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 17, 2023 Author Share Posted August 17, 2023 On 7/18/2023 at 12:54 PM, John Knowlton said: It’s always fun to get new equipment . 100%. I've had a go on Lewis's before (worked to 112.5kg I think) and I've been training the same thickness (or close to it) on my Euro. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 18, 2023 Author Share Posted August 18, 2023 [B]Friday[/B] @ Powerhouse Gym. Solo. Chilled with the crew after for a bit. Gym owner posed for me as did his buddy. [U]Close Grip Bench Press[/U] to 140kg x 4, 5 and 6 reps s/s [U]Adjustable Thick bar[/U] to 120kg + set up x 2 LH and 1 RH. Dropped down to set up + 112.5kg work sets 3 x 3 reps [U]Wrist Roller[/U] 8.75kg x 3 x 2 reps Bwt: 327lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 21, 2023 Author Share Posted August 21, 2023 [B]Monday[/B] My gym. No Kirk D. Played around with Saxon Bar during [U]Lever Squat[/U] to 265kg 8 reps [U]Iso Leg Press[/U] to 125kg x 9 reps [U]Lying Leg Curls[/U] 9p x 6+1+1+1+1+1 reps [U]Leg Extensions[/U] to stack +7.5kg x 9+2 reps [U]** Saxon Bar[/U] to 102.5kg 1. failed at 112.5kg and 105kg. I'll work out a program to get me to an initial 115kg Bwt: 324lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 21, 2023 Share Posted August 21, 2023 Nice Monday workout, how do you like your Saxon bar? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 21, 2023 Author Share Posted August 21, 2023 42 minutes ago, John Knowlton said: Nice Monday workout, how do you like your Saxon bar? This the one I trained with Lewis on (for the Arm Lifting at the Arnold). The new one arrives tomorrow. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 21, 2023 Share Posted August 21, 2023 Nice Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 22, 2023 Author Share Posted August 22, 2023 Tuesday On a mission - let's get this done! Seated BB Press to 82.5kg/181lbs x 6 reps (no touch to pins) Saxon Bar bar (12.5kg/26lbs@) x 8 reps, 42.5kg/93.5lbs x 6 reps, 69.25kg/ 152.5lbs (as close as I could get it to the target weight - the additional load was on my RH/dominant side) x 3 (hands off / on), then 3 n/s (hands stayed on) followed by 10 reps. Easy Bwt: 324.7lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 23, 2023 Author Share Posted August 23, 2023 (edited) Both Saxon bars. Top (being used) is the one I purchased from Lewis Graddon. The closer one is from Mark Haydock at MagniGrip Edited August 23, 2023 by mobsterone 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 24, 2023 Author Share Posted August 24, 2023 Thursday Lower back stiff on waking. So no top set of Hammer Curls in case it pulled it Hammer DB Curls to 108+lbs x 2 x 10 reps @ Skull Crushers to 79kg x 8 ugly reps Bwt: 325lbs 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 24, 2023 Share Posted August 24, 2023 (edited) The bars look fantastic, are they in your home gym Edited August 24, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 25, 2023 Author Share Posted August 25, 2023 Yes. That's as part of my home gym Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 25, 2023 Author Share Posted August 25, 2023 Friday That slight tweak in my back was a little better. Took a pain killer and the walk to the gym helped - as did the rows. @ Powerhouse Gym with Ken (back from hols) Close Grip Bench Press to 140kg/308lbs x 6, 7 and (equal to my old PB) 8 reps s/s (during warm up sets) Low Cable Row Double ratio machine so... 200kg / 20 stack plates (eqv to 120kg/264lbs) Reverse Wrist Curls to 25kg x 10 loose-ish reps Bwt: 327lbs (stomach bloat) 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 26, 2023 Share Posted August 26, 2023 From what I can see your gym is off the hook Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 26, 2023 Author Share Posted August 26, 2023 4 hours ago, John Knowlton said: From what I can see your gym is off the hook Here's a video. I did this a while back so I've added to it since: 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 26, 2023 Share Posted August 26, 2023 That is a way cool home gym ! I like it. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 28, 2023 Author Share Posted August 28, 2023 Monday Sluggish but it got done Hatfield Squat to 230kg (couldn't be a***d making it to 227.5) x 8 reps Leg Press to 660kg x 6 reps (front quads lit up) Lying Leg Curls to 8p x 8+1+1+ Leg Extensions to stack + 7.5kg x 9+3 Bwt: 324lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 28, 2023 Share Posted August 28, 2023 Very cool leg workout Mondays are always sluggish, but you got it done ,nice work Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 29, 2023 Author Share Posted August 29, 2023 Tuesday Usual slow as f**k after a heavy leg day but fine once warmed up. Got a nasty insect bit (from yesterday) irritating my right thigh Side Laterals The jump from 18.5lbs to 41.5lbs is a killer. See if I can't figure out making up a 30 to 41.5lbs x 11 reps @ Saxon Bar to 75kg/165lbs (tgt was 74.75) x 3, 3 (both these sets were hands off and a step back each time, 3 non stop reps, 3 hands open and close reps. Last set was 10 hands on throughout reps (could have done 12). No belt etc Bwt: 325lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 31, 2023 Author Share Posted August 31, 2023 Thursday Arm day @ Powerhouse. 30 mins total. Huffed n puffed. Nice full pump Alt Dumbbell Curls 10kg per x 12 reps, 15kg per x 12 reps, 20kg/44lbs (new weight on this plan) 5 x 8 reps. I work on the contraction here. Then dropped to 7.5kg/16lbs x 20 reps s/s Triceps on Bi/Tri machine zero weight x 20 reps, 20kg x 12 reps, 40kg x 12 then 55kg/121lbs x 5 x 9 reps Tricep Pressdown on Multi-angle pulley machine stack x 20 reps Bwt: 327.5lbs - 4 week diet starts tomorrow. Pics at the gym tomorrow 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 31, 2023 Share Posted August 31, 2023 Nice one good luck on the diet Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 1, 2023 Author Share Posted September 1, 2023 Friday morning Coffee at gym. Humid and I felt sluggish (not the food etc as I literally just started lol). Trained with Ken. Slight delay waiting on Shay. Saw Kirk too. I'll be donating my other Saxon bar to the gym. I was also offered a free ticket to the Giants Live Deadlift event in Cardiff (£25000 if someone pulls 505kg) by the former IFBB Pro. Very kind but I said let someone else have it Close Grip Bench Press to 140kg x 3 x 7. Wanted more s/s DOHTBDL to 169.5kg x 3 x 3 (ugly reps) Wrist Roller 8.75kg x 3 x 3 (hard) Bwt: 327.5lb Post workout shake @48g protein 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 2, 2023 Share Posted September 2, 2023 That’s way cool nice workout to 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 4, 2023 Author Share Posted September 4, 2023 [b]Monday[/b] Walked the spare 1.5kg (plus ruck sack = calves pumped ha ha) Saxon bar to Powerhouse Gym without putting it down once = hot n sweaty [u]Power Squat Machine[/u] to 410kg x 12 reps [u]Leg Press[/u] No pad unlike my gym so less range of motion. So I filled it to 680kg x 8 reps [u]Lying Leg Curls [/u]to 10p x 12 reps [u]Leg Extensions[/u] to stack x 12 reps Bwt: 322lbs (down 5.5 since Friday but no hoody on so allow for that too) 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 5, 2023 Author Share Posted September 5, 2023 [b]Monday Macros[/b] P191g, 2335k I thought this would be higher 1 Quote Link to comment Share on other sites More sharing options...
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