mobsterone Posted October 3, 2023 Author Share Posted October 3, 2023 [b]Tuesday[/b] Much faffing about and, for whatever reason (food or talking about my deceased brothers 'estate'?) it took me AGES to get to sleep. Like 1am. Yet... [u]Seated Press[/u] Those following all my logs will know that I had, going back almost 2 years, an issue with what is called a 'frozen' shoulder. The right was worse than the left. Age + wear and tear added to that. A year or so ago I had a cortisone jab into the right and I do a LOT of super light (broomstick) warm ups on bench and shoulder sessions. Today... to 100kg x 4 reps - first time in 2 years [u]Saxon Bar work[/u] I didn't add this Friday because I had the tiniest bit of soft tissue soreness at the base of the right thumb. Plus that would have been the new/unseasoned with chalk bar. to 95kg x 4 x 3 non stop (bar didn't even touch the floor) reps and 1 x 8 reps. Felt strong Bwt: 328.5lbs 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 5, 2023 Author Share Posted October 5, 2023 [b]Thursday[/b] @ Powerhouse. Brutal workout [u]Dumbbell Hammer Curls[/u] to 90kg/1988lb dumbbell x 10 reps [u]EZ Bar Skull Crushers[/u] to 91.5kg x 5 heavy loose reps [u]TPD on MA machine[/u] stack x 20 reps Bwt: 329lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 6, 2023 Author Share Posted October 6, 2023 [b]Friday[/b] My stomach was doing it's 'you strain with heavy weights have some of this' today. I was feeling it every step of the way to Powerhouse Gym (trained with Ken). But it made zero difference once I was under the bar. [u]Close Grip Bench Press[/u] to 120kg x 1 fast rep, 140kg x a fast rep. Then the targeted set work. 170kg x 1 rep., Easy. So I'd set myself a challenge of 170kg x 2 and did 170kg x 3 reps. Up we go then. 180kg/396lbs x 1 easy rep. So what the hell... might as well load my life time personal best from 15 years ago then - 190kg/418lbs x 1 rep (the last few inches was a GRIND lol) [u]Iso Lever Row[/u] Did these first while we waited for the bench) to 130kg/296lbs x 6 reps a side Bwt: 328lbs 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 6, 2023 Share Posted October 6, 2023 NICE WORK. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 6, 2023 Share Posted October 6, 2023 Has to be one of the oldest workout logs out there. Your dedication to the sport is admirable. 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 9, 2023 Author Share Posted October 9, 2023 [b]Monday[/b] [u]Hatfield Squat[/u] basr x 87 reps, 100kg x 8 reps, 180kg x 8 reps, 260kg x 4 reps [u]Leg Press[/u] 205kg x 8 reps, 410kg x 8 reps, 680kg (easy) x 8 reps [u]Lying Leg Curls[/u] 4p x 8 reps, 9p x 6 reps [u]Leg Extensions[/u] 1/2 stack x 8 reps, stack +15kg x 7 reps Bwt: 330lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 9, 2023 Share Posted October 9, 2023 nice workout 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 12, 2023 Author Share Posted October 12, 2023 Thursday Today was as B-R-U-T-A-L as I knew it would be. @ Powerhouse Hammer DB Curls to 90kg x 11 reps s/s Skull Crushers to 91.5kg x 6 reps TPD on MA Machine stack x 20 reps Bwt: 334lbs (back to all time high) 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 12, 2023 Share Posted October 12, 2023 WAY COOL 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 14, 2023 Author Share Posted October 14, 2023 Friday Hell of a session and I'm not done yet. @PowerHouse with Ken (equaled his lifetime best of 125kg x 1 at age 76). Lat Pulldowns to stack = 1 stacker plate x 18 plates Close Grip Bench Press to 175 x 1, 175 x 2 (PB) then an all time best (multiple singles) 6 x 1 x 180kg/396lbs. Previously it had been 5 x 1 back in 2009 Bwt:151kg 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 16, 2023 Author Share Posted October 16, 2023 [b]Monday[/b] Going full bore today. Did end up nearly puking though lol [u]Power Squat Machine[/u] 150kg/330lbs x 8 reps, 300kg/660lbs x 8 reps, 530kg/1166lbs x 8 reps (poss PB) [u]Leg Press[/u] 205kg x 8 reps, 410kg x 8 reps, 803kg x fail. Dropped back to 727kg /1599lbs x 5 reps [u]Lying Leg Curls[/u] 4p x 8 reps, 9p x 7 reps [u]Leg Extensions[/u] 1/2 stack x 8 reps, stack + 15kg x 8 reps Bwt: 332lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 17, 2023 Author Share Posted October 17, 2023 Tuesday If I kill legs I struggle the next day - such is life. I also had bad news today regarding one of my elderly neighbors dying over night. He'd only recently started Chemo and had represented (as well as coached teams) Wales in air rifle and pistol shooting.We'd enjoyed many a chat while getting our daily steps in. After a while I was able to 'get my head on' in my gym. Seated Press to 102.5kg/225.5lbs x 4 reps Saxon Bar bar/12.5kg x 8 reps, 52.5kg (mis load) x 6 reps, 100kg x 5 x 1 reps. All bar the first set were hands on for all the reps / touch n go. Bwt: 332lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 19, 2023 Author Share Posted October 19, 2023 Thursday @ Powerhouse Gym. Another brutal day. PB's on both lifts. Dumbbell Hammer Curls to 90kg @ x 12 reps EZ Skull Crushers to 94kg x 4 reps (loose form) Bwt: 330lbs (scales seemed faulty cos it didn't need paying for) 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 20, 2023 Author Share Posted October 20, 2023 Friday Last heavy bench session @ Powerhouse. 3 man crew with Ken, Chris and myself for the most part. Heaviest bench day I've ever had pre any 1RM attempts. Still a little sluggish etc getting my butt to the gym but once I'm there... Mid Iso Lever Row to 130kg/264lbs (mixed 25kg plates with the 20kg plates and used a band to keep the weights on) x 6 reps Close Grip Bench Press broomstick warm ups, bar x 8, 60kg x 8, 80kg x 6, 120k x 1, 140kg x 1, 170kg x 1 and then 4 x 1 x 185kg/407lbs Bwt: 334lbs (also back to all time high) 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 21, 2023 Share Posted October 21, 2023 Killer dude nice workout 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 23, 2023 Author Share Posted October 23, 2023 [b]Monday[/b] A good solid Monday's session. Kirk D at my gym [u]Lever Squat[/u] 100kg x 8, 200kg x 8, 320kg/704lbs x 4 reps (more there) [u]Iso Leg Press[/u] 50kg x 8, 100kg x 8, 160kg/352lbs (PB?) x 8 reps [u]Lying Leg Curls[/u] 4p x 8, 9p x 6 (shot my bolt on the previous exercises) [u]Leg Extensions[/u] 1/2 stack x 8, stack +17.5kg x 4 (more there) Bwt: 334lbs 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 23, 2023 Share Posted October 23, 2023 Looks like a fantastic leg day 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 24, 2023 Author Share Posted October 24, 2023 Tuesday Seated Press to 102.5kg x 5 reps Saxon Bar to 115kg x 1 rep (PB and the aimed for target) Bwt: 336lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 26, 2023 Author Share Posted October 26, 2023 [b]Thursday[/b] Maxed out (like to the stops lol) the gym scale. Was a little damp from the rain I'd been in walking down so... home scale said 336lbs. Even though it was still tough and I got a great pump I was holding back a little to set me up for tomorrows max bench session. Currently, to the best of my knowledge, the best bench in my local gym is 205kg/451lbs by Shay [u]Dumbbell Hammer Curls[/u] to 70kg/154lbs x 15 reps s/s [u]EZ Skull Crushers[/u] to 69kg/152lbs x 15 reps [u]MA Pulley P/Downs[/u] stack x 20 reps 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 27, 2023 Author Share Posted October 27, 2023 [b]Friday[/b] @ Powerhouse. Chris and Ken with me and I also coached and spotted Kirk on another station. [u]Close Grip Bench Press[/u] warm ups, 60kg x 8, 80kg x 6, 120kg x 1, 140kg x1, 180kg x 1, [b]195kg/429lbs x 1 (lifetime PB),[/b] 200kg x fail. Dropped to 100kg x 21. [u]Iso Mid-Row[/u] 45kg x 8 reps, 90kg x 6 reps, 140kg x 4 reps (PB) 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 30, 2023 Author Share Posted October 30, 2023 [b]Monday[/b] Heck of a workout. Tried out the newly arrived Cerebus Extreme knee wraps - super stiff. Bitch to put on but judge for yourself the difference they made [u]Hatfield Squat[/u] bar x 8 reps, 100kg/220lbs x 8 reps, 180kg/396lbs x 6 reps, 270kg/594lbs x 4 reps [u]Leg Press[/u] 232kg x 8 reps, 432kg x 8 reps, 750.75kg/1651lbs (just cos - so we could say we'd lone 3/4 metric ton lol)) x 3 reps (bit too heavy but quads lit up on both legs) [u]Lying Leg Curls[/u] 4p x 8 reps, 6p x 8 reps Hams lit up right away on both sets due to the previous sets [u]Leg Extension[/u] 1/2 stack x 8 reps,m stack +17.5kg x 8 reps Bwt: 333lbs 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 30, 2023 Share Posted October 30, 2023 Nice leg day 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 31, 2023 Author Share Posted October 31, 2023 [b]Tuesday[/b] [u]Seated Press[/u] to 102.5kg x 6 reps [u]Saxon Bar work[/u] to 102.5kg x 2 H/Off, 2 H/On, 3 H/On, 3 H/On, and 3 H/On* * hands off or hands on. 5 x 3 next time before adding weight. Next target is 117.5kg. If I stay on this program without testing myself for an additional 6 weeks I might re aim to 120kg 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted October 31, 2023 Author Share Posted October 31, 2023 20 hours ago, John Knowlton said: Nice leg day Bigger numbers planned for the near future Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 2, 2023 Author Share Posted November 2, 2023 [b]Thursday[/b] Different approach to arms today. [u]Alternate Dumbbell Curls [/u] *First 3 sets seated *10kg@ x 12, *17.5kg@ x 12, *22.5kg@ x 8, 25kg x 8 and 27.5kg x 8 s/s [u]Tricep Pressdowns on Lat Pulldown Machine[/u] 1st set on MA mach while I waited for the pulldown. Then 10p x 12, 15p x 8 and then 17p (poss PB?) x 8 [u]Standing BB Wrist Curls[/u] bar x 12, 30kg x 12, 40kg x 12, 50kg x 12 and 60kg x 8 Bwt: 333lbs 1 Quote Link to comment Share on other sites More sharing options...
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