Mobsters grip n stuff

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

  1. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Close Grip Bench Press
    to 142.5-kilos x 1 and then x 3 x 2 reps

    Iso Low Row
    to 120-kilos x 8 reps

    One Hand Dead Lifts
    to 122.5-kilos x 3 x 1 reps LH and 2 x 2 and 1 x 1 RH (back twinges)

    Bwt: 299lbs
     


  2. Mobster

    Mobster Grip Expert Expert

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    Friday
    Seated Press
    to 102.5-kilos x 5 reps

    Hammer DB Curls
    to 65-kilos x 15 reps

    Tricep Kickback
    to 12.5-kilos x 12 reps

    Tricep Pressdowns
    to 15p + 1 stacker plate x 8 reps

    Bwt: 297lbs
     
  3. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 650-kilos x 8 easy reps

    Power Squat Machine
    to 420-kilos x 6 reps

    Seated Leg Curls
    to stack +5.5p x 22 reps

    Leg Extensions
    to stack x 18+4 reps

    Bwt: 296lbs
     
  4. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    No chance of a lay in today. I had five new steel exterior doors arrive (for my home - a former club house) at 7.30am or so. A couple are seriously heavy and the rest just heavy ha ha. Even with a neighbor giving me a hand with the last two I was sweating - all before breakfast. It'll be a veritable Fort Knox when it's done (with luck next week). Then I had my builder over (I have a 'my builder' now lol) literally after I did 2 x 1 reps on the heavy set. So between rep 2 and rep 3 there was a 30 minute gap. But going all over the building kept me warmed up.
    Two Hand Pinch
    to 103.2-kilos x 7 x 1 reps
     
  5. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Swapped sessions around so Ken Williams and I can bench together tomorrow. Iso Press in lieu of Seated Press as the rack was in use.

    Iso Press
    to 75-kilos a side x 6 reps

    Hammer DB Curls
    to 65-kilos x 16 reps

    Tricep Kickbacks
    to 15-kilos x 8 reps

    Tricep Pressdowns
    to 15p +1 stacker plate x 9 reps

    Bwt: 299lbs
     
  6. Mobster

    Mobster Grip Expert Expert

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    Friday
    Close Grip Bench Press
    to 142.5-kilos x 4 x 2 reps

    Lat Pulldowns - wide stirrup handle - hard machine
    to stack x 12 reps

    Rolling Thunder
    to 130-kilos x 1, 1 then 3 x 3 reps per hand
     
  7. Mobster

    Mobster Grip Expert Expert

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    Friday
    Week off, bar today, while we went away for two days and then I've had the builders in.

    Close Grip Bench Press
    to 145-kilos x 4 x 1 reps

    DB Rows
    to 90-kilos x 15 reps @ (PB)

    Adj/T/Bar
    to 120-kilos x 3 x 1 reps @
     
    Sasnak likes this.
  8. Mobster

    Mobster Grip Expert Expert

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    Monday
    Back on it - still a little work happening at the house. But upping it a notch at the gym.

    Leg Press
    to 660-kilos x 8 reps (as per the last few weeks the 2nd set at 400kg is harder)

    Safety Bar Squats
    to 160-kilos x 4 reps (held back here)

    Seated Leg Curls
    to stack +5.5p x 23 reps

    Leg Extensions
    to stack x 23 (15+8) reps

    Bwt: 296lbs
     
  9. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    No chance of a lay in today either. The doors are 95% fitted and the roof work starts in earnest tomorrow. I did some door trim and started last as per on pinch
    Two Hand Pinch
    to 103.2-kilos x 1 rep then upped it a 1/2kg to 103.7kg x 3 x 1 reps
     
  10. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Seated Press
    to 105-kilos x 3 reps

    Hammer DB Curls
    to 60-kilos x 20 reps @ (meant to be 65 x 17 reps)

    Tricep Kickbacks
    to 15-kilos x 9 reps

    Tricep Pressdowns
    to 15.5p x 7 reps (wanted more)

    Bwt: 298lbs
     
  11. Mobster

    Mobster Grip Expert Expert

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    Friday
    Timing of food, rest and the like was spot on so when I saw the weights flying on the bench press (training with Dom and Ken today) I upped it and took full advantage of the 'good day in the gym' feeling.

    Close Grip Bench Press
    Heavy sets only: I practically threw the 145-kilos up so I decided to keep going and see what happened. 145-kilos x 1, 150-kilos x 1, 155-kilos x 1, 157.5-kilos (started to slow here) and 160-kilos x 1 (just and with a needed touch from Ken)
    Low Cable Row
    to the stack +5.5p x 15 reps

    One Hand Deadlifts
    Worked on form and kept back tight

    Bwt: 294lbs
     
  12. Mobster

    Mobster Grip Expert Expert

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    Monday
    Leg Press
    to 660-kilos x 8 reps

    Power Squat Machine
    to 430-kilos x 6 reps

    Seated Leg Curls
    to stack + 5.5p x 17 reps (shot on the Power Squats)

    Leg Extensions
    to stack x 24 (18+6) reps

    Bwt: 296-297lbs
     
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  13. Mobster

    Mobster Grip Expert Expert

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    Tuesday
    Two Hand Pinch
    to 103.7kg x 4 x 1 reps
     
  14. Mobster

    Mobster Grip Expert Expert

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    Thursday
    Iso Press (rack in use)
    to 80-kilos x 3LH (damn) 6RH

    Hammer DB Curls
    to 65-kilos x 15 reps

    Tricep Kickback
    to 15-kilos x 10 reps

    Tricep Pressdown
    to 15.5p x 9 hard reps

    Bwt: 298lbs
     
  15. Mobster

    Mobster Grip Expert Expert

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    Friday
    Benching with Ken and Dom again. It's a nice set up for pace, work and drive.

    Close Grip Bench Press
    to 140-kilos x 1 rep, then 150-kilos x 4 x 1 rep

    Lat Pulldowns - wide stirrup handle
    to stack x 15 reps

    Rolling Thunder
    Huge jump. I need to do a little volume work. I used the pair of 50-kilo discs and worked to 145-kilos x 3 x 1 reps a hand.

    Bwt: 294lbs (dodgy guts)