Mobsters grip n stuff

Discussion in 'Training Logs' started by Mobster, Feb 3, 2011.

  1. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 660-kilos x 8 reps (heavy)

    Power Squat Machine
    to 450-kilos x 5 reps

    Seated Leg Curls
    to stack+5.5 x 20 reps (hard)

    Leg Extension
    to stack x 18+1+1 reps

    Bwt: 298lbs
     


  2. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Two Hand Pinch
    As per Tuesdays are a slow to get started day - I blame my leg workouts
    Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.45-kilos x 10+10* reps in about 60-seconds
    *The pause will be re-chalking and a few steps away.
     
  3. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Close Grip Bench Press
    to 147.5-kilos x 1, 150-kilos x 1 and 152.5-kilos x 2 x 1 reps

    Low Cable Row
    to stack+5.5p x 16 reps

    DOHTBDL-TO
    to 185-kilos x 6 reps

    Bwt: 298lbs
     
  4. Mobster

    Mobster Grip Expert Expert

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    Friday
    Seated Press
    to 100-kilos x 5 ugly ass reps

    Hammer DB Curls
    to 90-kilos x 11 hard reps

    Tricep Pressdowns / Pushdowns
    8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

    Wrist Roller
    10-kilos x 3 x 1 reps freehand as before
     
  5. Mobster

    Mobster Grip Expert Expert

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    Friday
    Seated Press
    to 100-kilos x 5 ugly ass reps

    Hammer DB Curls
    to 90-kilos x 11 hard reps

    Tricep Pressdowns / Pushdowns
    8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

    Wrist Roller
    10-kilos x 3 x 1 reps freehand as before
     
  6. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 670-kilos x 8 reps

    SSB Squats
    I made a right meal of this. Too busy BS'ing with the boys before the last set. So I go back to the rack and bottomed out on the pins on rep 1. Embarrassed and annoyed (plus 2 girls were adjacent) I gritted my teeth and monstered it back up and then ground out another 7 reps (8 total when I'd wanted 6). So
    145-kilos x 8 reps

    Seated Leg Curls
    to stack +5.5p x 20 r/p reps

    Leg Extensions
    to stack x 20 r/p reps

    Bwt: 298lbs
     
  7. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Two Hand Pinch
    Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds
    *The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
     
  8. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Two Hand Pinch
    Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds
    *The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
     
  9. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Close Grip Bench Press
    to 155-kilos x 2 x 1 reps

    Lat Pulldowns
    to stack + 5.5p x 10 hard reps - used the medium length double d bar

    DOHTBDL-TO
    to 190-kilos x 4 reps (to stick at until I get 8)

    Bwt: 296lb (stomach issue over night)
     
  10. Mobster

    Mobster Grip Expert Expert

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    Friday
    Iso Press
    (I'll start alternating this with seated press)
    to an easy 60-kilos x 6 reps

    Hammer DB Curls
    to 90-kilos x 12 hard reps

    Tricep PUSHdowns
    to 18p x 12 reps (I'll stack this soon )

    Wrist Roller
    Usual form
    to 11.25-kilos x 3 x 1 reps b/w
     
  11. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 680-kilos x 8 reps

    Power Squat Machine
    to 450-kilos x 6 reps

    Seated Leg Curls
    to stack+5.5p x 20 reps

    Leg Extension
    to stack x 17+3 reps

    Bwt: 296lbs
     
  12. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    My slow day of the week. I have a lie in etc etc. It's the only day I do.

    Two Hand Pinch
    Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.45-kilos x 10+10* reps in about 60-seconds.
    I slowly add a 1/2-kilo a week, sometimes less.*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too
     
  13. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Windy as f**k last night. So my sleep was less than it ought to have been.

    Close Grip Bench Press
    to 155-kilos x 3 x 1 reps (last one was with a spot - he may have helped me more than I'd like)

    DB Rows
    to 90-kilos x 8 reps (used a wrist strap - made it easy)

    DOHTBDL-TO
    to 190-kilos x 5 reps (hands starting to open)
     
  14. Mobster

    Mobster Grip Expert Expert

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    Friday
    At the gym early (around 7.30am). Another windy night (40mph)

    Seated Press
    to 100-kilos x 5 (wanted 6) reps

    Hammer DB Curls
    I did Sam Parker's challenge of 70's x 4 (I did 6 reps) per hand dropping to 35-kilos (I did 10 reps). No straps (I only use 'em on the 90's)

    Tricep PUSHDowns
    to stack x 12 reps

    Wrist Roller
    to 12.5-kilos x 2 x 1 reps (ran out of time)
     
  15. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 690-kilos x 8 reps. As always it's footplate x 20 reps to warm the legs, hips etc up. Then 200-kilos x 8 and 400-kilos x 8 to prepare. These are done to depth. The max is, as always, done to a shallower depth (from the safety bars)

    SSB Squats
    to 150-kilos x 6 reps. To the point where my ass hit's a bench (it means I make depth every time).

    Seated Leg Curls
    to the stack + 5.5p x 12+4+4 reps (again the squats take the edge off)

    Leg Extensions
    to the stack x 15+5 reps

    Bwt: 297lbs