mobsterone Posted December 28, 2023 Author Share Posted December 28, 2023 [b]Thursday[/b] [u]Dumbbell Curl[/u] to 30kg x 11 reps s/s [u]Tricep Pressdown[/u] to 18p x 6 reps [u]Standing BB Wrist Curls[/u] to 90kg x 9 reps Bwt: 326lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted December 29, 2023 Author Share Posted December 29, 2023 [b]Friday[/b] Later than usual as Ken was working. No sign of one who was keen earlier this week (Paul D). Chris and ken did the work. Started with Iso Rows while we waited for Ken [u]Iso Lever Low Row[/u] to 120kg/264lbs x 8 reps (easy) [u]Close Grip Bench Press[/u] to 185kg/407lbs 1+1f (almost but not quite) and then 2 x 1 reps Bwt: 323lbs (ate loads yesterday evening but stomach also off) 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 29, 2023 Share Posted December 29, 2023 good Friday workout 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 1 Author Share Posted January 1 [b]Monday[/b] It might be NYD but for me it's leg day. Trained solo in my gym [u]Lever Squat[/u] to 330kg/704lbs x 7 reps [u]Iso Lateral Leg Press[/u] to 180kg/396lbs (a side) x 4 reps [u]Lying leg Curls[/u] to 9p x 6 reps [u]Leg Extensions[/u] to stack + 20kg x 6 reps Bwt: 326+lbs 11 sets total inc warming up 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 1 Share Posted January 1 Happy new year, killer leg day. No days off 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 2 Author Share Posted January 2 Tuesday Barbell Seated Press to 110kg/242lbs x 6 HAF reps Saxon bar work to 108.75kg/239.25lbs x 5 x 1 reps (5 x 2 next time) Bwt: down a little to 325lbs 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 2 Author Share Posted January 2 19 hours ago, John Knowlton said: Happy new year, killer leg day. No days off Only 1-2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 4 Author Share Posted January 4 Thursday Thursday Alt w/out 2. @powerhouse Gym Hammer DB Curls to 70kg x 8 reps an arm s/s Skull Crushers to 71.5kg x 8 reps Standing BB Wrist Curls (warmed up my working both flexors and extensors) to 90kg x 12 reps Bwt: 325lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 5 Author Share Posted January 5 [b]Friday[/b] Started before Chris (Ken had to work through). @Powerhouse [u]Mid Iso Row Hammer style machine[/u] to 100kg/220lbs x 8 reps [u]Close Grip Bench Press[/u] to 187.5kg/412.5lbs x 4 x 1 reps dropped to 100kg/220lbs x 16 reps Bwt: 325lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 8 Author Share Posted January 8 [b]Monday[/b] Fancied a change and also by going I put pressure on myself to get sh*t done so off to Powerhouse for legs. Trained solo (Kirk D et al trained on other stuff). Started Var Saturday (for Bench power) [u]Hatfield Squats[/u] 100kg x 8, 200kg x 6 and 320kg/704lbs x 4 [u]Leg Press[/u] (no pad cos...) to 680kg x 8 (easy) [u]Lying leg Curls[/u] to 14p x 8 [u]Leg Extensions[/u] to stack x 8 Bwt: 328lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 8 Share Posted January 8 Thats one killer leg day 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 9 Author Share Posted January 9 [b]Tuesday[/b] Worse workout in ages. I know if I work hard on legs it has an effect... but hot da*n. Plus cold in my gym too. *Shoulders clicking and I tried 2x and barely got it off the pins. [u]Seated Press[/u] to 112.5kg x 2 fails* [u]Saxon Bar[/u] to `108.75kg x 5 x 1 reps (same as last week) Bwt: 327.3lbs 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 9 Share Posted January 9 That sucks, tomorrow will be better . 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 11 Author Share Posted January 11 [b]Thursday[/b] Still not 100% recvovered from Monday's squats but a lot better session today [u]Alt DB Curls[/u] to 30kg x 12 reps [u]Tricep Pressdowns + MA pump[/u] to 18p x 7 reps + 20 reps x stack on MA [u]Standing BB Wrist Curls[/u] Gotta watch how my back feels in the slightly bent over position (never good for me without one arm bracing) bar (20kg) x 20 reps, 60kg x 12 reps, 80kg x 12 reps, 100kg x 8 reps (PB) so upped it to 120kg x 4 reps (PB) Bwt: 328lbs 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 12 Author Share Posted January 12 [b]Friday[/b] An awesome, if long, session. @Powerhouse [u]Close Grip Bench Press[/u] to 190kg/418lbs x 4 x 1 reps (best high weight x multiple singles session to date ever) [u]Lat Pulldowns[/u] to stack x 15 reps - med grip/double D handle [u]Rolling Thunder (my stiff handle)[/u] to set up + LH: 140kg x 1 reps RH: 160kg x 1 reps Bwt: 328lbs+ 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 12 Share Posted January 12 Great workout , good way to end the week Happy Friday 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 18 Author Share Posted January 18 [b]Sunday thru Wednesday[/b] Started with a tickly cough Sunday. Monday it was full blown. Everything bar the sweats and as temperature. Joints ached, felt washed out... you named it. I average 6000 steps. Tuesday, 90% of which was spent in bed I managed 200. No Mon or Tues workouts... if only lol. Finally Wednesday I took some of my stronger meds and started to feel human. Even today's workout, see below, had me puking up as I left the house. F**k. Hopefully I wont regret that later [b]Thursday[/b] [u]Hammer Dumbbell Curls[/u] to 70kg x 8 reps s/s [u]Skull Crushers[/u] to 79kg x 8 reps [u]Standing BB Wrist Curls[/u] to 120kg (greedy cos the form was not great) x 4 reps Bwt: wasn't gonna see how much weight I'd lost lol 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 19 Author Share Posted January 19 [b]Friday[/b] Puked again after taking meds and only eating half my breakfast. I'll drop the one I think was doing it. I vomed like 1 minute later. Then off to the gym I go @Powerhouse Gym. Cos I'd been so poorly I took my sweet time (like hours) [u]Close Grip Bench Press[/u] to 192.5kg/423.5lbs x 2 x 1 reps. If I'd have been 100% I'd have aimed for 3-4 singles [u]Mid-Iso Row[/u] to 80kg x 8 reps. Too long chilling as I wanted to go to 120kg and zero need to push my recovery [u]New 60mm Handle[/u] New, chromed and slick so just a tester session. Needed to chalk my fingertips more to 85kg x 1 reps @ 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 19 Share Posted January 19 still not bad. I hope you feel better soon 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 29 Author Share Posted January 29 Pneumonia is a bi**h. [b]Monday[/b] @ my gym. First time back at it. I've deliberately held back from ba**s out training so as to not knock myself back recovery wise. No straps, belts etc used. On my top set of leg presses I had a sense of ''grrrrr.... c'mon kick ass'. Nutso mode complete with me chest bumping the plates lol. No let's see how recovery goes. The plan is to see how that goes and then, if ok, ramp it up. [u]Power Squat Machine[/u] warm up x set up, 80kg x 8 reps, 160kg x 8 reps, 250kg x 8 reps (all about 1/3rd my usual weights) [u]Leg Press[/u] 192.5kg x 8 reps, 317.5kg x 8 reps, 437.5kg x 8 reps [u]Lying Leg Curls[/u] 4p x 8 reps, 6p x 8 reps [u]Leg Extensions[/u] 4p x 8 reps, 7p x 8 reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 29 Author Share Posted January 29 On 1/19/2024 at 10:08 PM, John Knowlton said: still not bad. I hope you feel better soon Still not fully recovered but on my way back Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 29 Share Posted January 29 Way to be , never say die. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 30 Author Share Posted January 30 [b]Tuesday[/b] @ my gym. Still holding back. I'm coughing the crap out now I think. Still recovering. I weighed myself for the first time since before the Pneumonia - down at least 11lbs. No straps, belts, etc used. [u]Seated Press[/u] Mores strength available but no need to impact recovery warm ups, 20kg x 8, 40kg x 8, 50kg x 6 (easy) and 60kg x 6 easy [u]Saxon Bar[/u] bar x 8, 42.5kg x 6, 72.5kg x 3, 3 and 6. Again more there but holding back. Bwt: 319lbs with a lot of clothing on (cold here) so 316lbs - from 327lbs or so If recovery goes well then I'll ramp it up to 75% of previous numbers asap 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 31 Author Share Posted January 31 [b]Recovery etc[/b] So I've referred to many times the 2016 issue I had. A 16 week out of the gym back issue. I'd had little tweaks and injuries which came from pushing hard in the gym and competing to world record levels previously. It's a price you pay and world records come with risks. What I'd learned from that and from hitting the gym right after competitions was you CANNOT go back in at the same level. Seems fkin obvious top me now but I had to learn the hard way. In 2016 I KNEW there was no fkin way I'd be able to go back to the gym at anywhere close to 100% of where I'd been before. Even 70-80% might have had a bunch of risks for injury and putting myself back. So I deliberately went in at 60%. So a 300lb bench for reps MUST start at 180lbs. It took me about 4-6 weeks to push to 90% (270lbs) and then get back on the grind where I'd been before and aiming for new PB's and the like. This bout of Pneumonia is the same. With, perhaps, the added issue of wanting the immune system to be working. There's ZERO point, even if I can (and I have felt I can go harder), going hard and slowing down full recovery. It might be both tempting and frustrating to go hard but you'd only slow everything down and so take even longer to get back to where you wanna be. That said the plan is 60% week 1 (this week),. 80% week 2 (next week) and back on the plan week 3. I MIGHT see where I am on the bench Friday. Letting the cards fall how they want. I DO have the advantage that unlike 2016 and 16 weeks (4 months) this is just 2 or so weeks. So the process can be a little quicker. 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 1 Author Share Posted February 1 [b]Thursday[/b] @ Powerhouse. Feeling 80% today and only kinda glad I held back a notch (just starting to feel the effects at the end). Nice to see my gym buddies (a few who had offered to do sh*t for me when I was full blown ill) [u][u]Dumbbell Curls[/u][/u] to 30kg x 8 reps easy [u]Tricep Pressdown[/u] to 15p x 8 reps easy [u]Standing BB Wrist Curls[/u] to 100kg 8 reps Bwt: 315lbs!! 2 Quote Link to comment Share on other sites More sharing options...
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