Mobsters grip n stuff
- Thread starter Mobster
- Start date
Monday
Heat made sleeping the last day or so annoyingly bad. So it was a double ristretto kinda day
Hatfield Squat
w/up x bar x 12 reps, 100kg x 8 reps, 200kg x 6 reps, 330kg/726lbs x 5 reps (pic from vid to follow)
Leg Press
200kg x 11 reps, 400kg x 11 reps, 690kg x 11 reps
Lying Leg Curls
11p (mis-load) x 8 reps, 17p x 4 reps
s/s
Leg Extensions
stack x 8 reps, 17p x 6 reps r/p one leg at a time
Heat made sleeping the last day or so annoyingly bad. So it was a double ristretto kinda day
Hatfield Squat
w/up x bar x 12 reps, 100kg x 8 reps, 200kg x 6 reps, 330kg/726lbs x 5 reps (pic from vid to follow)
Leg Press
200kg x 11 reps, 400kg x 11 reps, 690kg x 11 reps
Lying Leg Curls
11p (mis-load) x 8 reps, 17p x 4 reps
s/s
Leg Extensions
stack x 8 reps, 17p x 6 reps r/p one leg at a time
Tuesday
Seated Press
usual high rep warm up to keep range of movement on point
60kg x 8 reps, 107.5kg/236.5lbs x 6 reps
3-Inch Wrist Roller
to 81.25kg/181.5lbs x 3 x 1 reps
Josh Baker Wrist Curls
3 x 20 reps x broomstick and then 1 x 20 reps with either hand using a 2kg/4.4lbs dumbbell (felt a bit of a faff).
Forearms were PUMPED!
Seated Press
usual high rep warm up to keep range of movement on point
60kg x 8 reps, 107.5kg/236.5lbs x 6 reps
3-Inch Wrist Roller
to 81.25kg/181.5lbs x 3 x 1 reps
Josh Baker Wrist Curls
3 x 20 reps x broomstick and then 1 x 20 reps with either hand using a 2kg/4.4lbs dumbbell (felt a bit of a faff).
Forearms were PUMPED!
Thursday
Good solid session
Dumbbell Curls
to 37.5kg/82.5lbs x 8 reps easy
s/s
Tricep pressdowns
(tried a Westside Barbell shirt trick with the sleeves)
to 17 x 6 reps (more there)
Standing BB Wrist Curls - Flexor
to 110kg/242lbs x 8 reps easy then d/s to 70kg x 20 reps and 1 x 10 JB wrist curls with stick
Good solid session
Dumbbell Curls
to 37.5kg/82.5lbs x 8 reps easy
s/s
Tricep pressdowns
(tried a Westside Barbell shirt trick with the sleeves)
to 17 x 6 reps (more there)
Standing BB Wrist Curls - Flexor
to 110kg/242lbs x 8 reps easy then d/s to 70kg x 20 reps and 1 x 10 JB wrist curls with stick
Friday
Arrived early and took my time. @' Powerhouse
Close Grip Bench Press
All following were with sleeves and sling-shot
to 180kg x 3, 190kg x 3, 195kg x 3 and then ALMOST 200kg/440lbs x 3 (just failed last rep and got a spot). Previous sleeves only PB is 200kg. I was making noise on the last 2 sets lol
s/s
Low Iso Lever Row
to 135kg/297lbs x 4 reps HAF
Face pulls with resistance bands
1st time doing this so I felt my way along
to heavy red x medium spacing grip x 12 reps
Arrived early and took my time. @' Powerhouse
Close Grip Bench Press
All following were with sleeves and sling-shot
to 180kg x 3, 190kg x 3, 195kg x 3 and then ALMOST 200kg/440lbs x 3 (just failed last rep and got a spot). Previous sleeves only PB is 200kg. I was making noise on the last 2 sets lol
s/s
Low Iso Lever Row
to 135kg/297lbs x 4 reps HAF
Face pulls with resistance bands
1st time doing this so I felt my way along
to heavy red x medium spacing grip x 12 reps
Tuesday
Humped my Cerberus SSB to the gym. Laden with my wrist roller etc it totaled 40+kg walked 2/3rds of a mile. Oof. Load tested it to 405kg/892lbs.
Seated Press
to 110kg/242lbs x 6 reps
Wrist Roller
No warm up cos loading and unloading the SSB was enough
83.75kg/184.25lbs x 3 x 1 reps. Absolutely brutal. Did 20 reps x JB wrist curls and 20 reps behind the back wrist curls x broomstick. Pump was painful
Humped my Cerberus SSB to the gym. Laden with my wrist roller etc it totaled 40+kg walked 2/3rds of a mile. Oof. Load tested it to 405kg/892lbs.
Seated Press
to 110kg/242lbs x 6 reps
Wrist Roller
No warm up cos loading and unloading the SSB was enough
83.75kg/184.25lbs x 3 x 1 reps. Absolutely brutal. Did 20 reps x JB wrist curls and 20 reps behind the back wrist curls x broomstick. Pump was painful
Monday
Hatfield Squat
Upped the warm ups. All to bench as per
bar x 12 reps, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps support belt only, 340kg/748lbs x 4 reps. No spot. Belt n wraps on. Last set made my ears pop lol
Leg Press
200kg x 12 reps, 400kg x 12 reps, 690kg x 12 reps
Lying Leg Curls
to 17p x 4 r/p reps
Leg Extensions
to 18p (almost the whole stack) x 4 reps per leg
Hatfield Squat
Upped the warm ups. All to bench as per
bar x 12 reps, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps support belt only, 340kg/748lbs x 4 reps. No spot. Belt n wraps on. Last set made my ears pop lol
Leg Press
200kg x 12 reps, 400kg x 12 reps, 690kg x 12 reps
Lying Leg Curls
to 17p x 4 r/p reps
Leg Extensions
to 18p (almost the whole stack) x 4 reps per leg
Thursday
Felt off (still having issues with my gut since Monday's hard squat workout). No rush at Powerhouse. Once I got training the only issue was the humidity and sh*t got done. Off to new Aldi's after
Hammer Dumbbell Curls
to 90kg/198lbs x 8 reps (easy)
EZ Skullcrushers (accidentally warmed up with TPD)
to 79kg x 8 reps (easy). Needed to be heavier
Standing BB Wrist Curls - Extensors
to 70kg/154lbs x 6 reps then DS to 30kg/66lbs x 15 reps
Felt off (still having issues with my gut since Monday's hard squat workout). No rush at Powerhouse. Once I got training the only issue was the humidity and sh*t got done. Off to new Aldi's after
Hammer Dumbbell Curls
to 90kg/198lbs x 8 reps (easy)
EZ Skullcrushers (accidentally warmed up with TPD)
to 79kg x 8 reps (easy). Needed to be heavier
Standing BB Wrist Curls - Extensors
to 70kg/154lbs x 6 reps then DS to 30kg/66lbs x 15 reps
Friday
@ Powerhouse Gym
Close Grip Bench Press
Warm ups inc 180kg/396lbs x 1 where I started using the slingshot and it popped off one elbow but I still did the rep
to 205kg/451lbs x 3 x 1 reps. 1st was slow, 2nd fast and 3rd ok but right shoulder had a dull ache
One Arm Dumbbell Row
to 90kg/198lbs x 8 reps (easy)
Facepulls
Light red band x 12 reps, med red band x 12 and grey band x 12 reps
Bwt (from yesterday): 324lbs
@ Powerhouse Gym
Close Grip Bench Press
Warm ups inc 180kg/396lbs x 1 where I started using the slingshot and it popped off one elbow but I still did the rep
to 205kg/451lbs x 3 x 1 reps. 1st was slow, 2nd fast and 3rd ok but right shoulder had a dull ache
One Arm Dumbbell Row
to 90kg/198lbs x 8 reps (easy)
Facepulls
Light red band x 12 reps, med red band x 12 and grey band x 12 reps
Bwt (from yesterday): 324lbs
Monday
Felt fine walking down etc. Did NOT go to plan.
Hatfield Squat
to 300kg x 1 rep (no probs). Went to 365kg x and bombed. Dropped back to 350kg... walked it out... walked it back and called it a day lol
Leg Press
to 690kg x 14 reps
Lying Leg Curls
to 17p x 5 reps
Leg Extensions
to 18p x 5 reps per leg
Felt fine walking down etc. Did NOT go to plan.
Hatfield Squat
to 300kg x 1 rep (no probs). Went to 365kg x and bombed. Dropped back to 350kg... walked it out... walked it back and called it a day lol
Leg Press
to 690kg x 14 reps
Lying Leg Curls
to 17p x 5 reps
Leg Extensions
to 18p x 5 reps per leg
Friday
Up early. Killer day at the gym @ Powerhouse
Close Grip Bench Press
Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot
s/s
Iso Lever Mid-Row
45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs
Holle Gripper
Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me.
Facepulls
to the gyms heavy blue band x 8 reps
Up early. Killer day at the gym @ Powerhouse
Close Grip Bench Press
Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot
s/s
Iso Lever Mid-Row
45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs
Holle Gripper
Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me.
Facepulls
to the gyms heavy blue band x 8 reps
Monday
At gym early - didn't wanna rush. Reset, a little, the squats
Hatfield Squats
warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps
Leg Press
200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps
Lying Leg Curls
7p x 8 reps 17p x 6 reps (4+1+1)
Leg Extensions
Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg
Bwt: 328lbs
At gym early - didn't wanna rush. Reset, a little, the squats
Hatfield Squats
warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps
Leg Press
200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps
Lying Leg Curls
7p x 8 reps 17p x 6 reps (4+1+1)
Leg Extensions
Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg
Bwt: 328lbs