Mobsters grip n stuff

Sunday
Snow... pah. I walked a mile in the snow to get to the gym. Back when I were but a middle aged whipper snapper etc etc. Lots to do (if their any public transport moving) in the morning so after trudging through the snow (taking snaps of the winter wonderland scenery as I went) it was legs o'clock.

Leg Press
to 700-kilos x 8 reps H2

P/Squat Machine
Maxed out (as per leg press) with 460-kilos x 5 reps (got Mark to spot me)

Seated Leg Curls
to stack +6 stacker plates x 12 reps

Leg Extension
to stack +6 stacker plates x 12 reps

No Wrist Roller
I'll save this for tomorrow evening
 
Monday
Wrist Roller
At home

Wednesday
So I've sold my Millennium dumbbell. It's going to Dubai! So I did a little work work with it
Close Grip Bench Press
to 147.5-kilos x 4 x 1 reps

Lat Pulldowns
to stack +6plates x 10 reps

DOTBDLTL
to 187.5-kilos x 3 x 3 reps

Adj Thick Bar
to
L: 137.5-kilos x 3 r/p reps, 2 r/p reps + 1 fail
R: 142.5-kilos x 2 x 3 r/p reps
 
Thursday
Iso Press
to 81.25-kilos x 4 reps

Hammer DB Curls
to 80-kilos x 9 reps

TPD
to 18p (a PB) x 6 reps

Wrist Curls
to
R: 22.5-kilos x 12 reps
F: L x 35-kilos x 12 reps. R 40-kilos x 10 reps
 
Tuesday
L/Press
to 600-kilos x 8 reps at H3

P/Squat Machine
to 450-kilos x 4 reps

S/L/Curls
to +6p x 12 reps

L/Extensions
to +6p x 12 reps

W/Roller
to 90-kilos x 2 x 1 reps
 
Wednesday
I've noticed a couple of times now that if I go heavy on legs and then don't get the days rest I need (due to work) then this session is that much harder.

Close Grip Bench (speed)
to 120-kilos x 4 x 1 reps

Iso Mid Row
to 80-kilos a side x 8 reps

DOTBDLTL
to 190-kilos x 3 hard reps, then x 1 and 1 fail. Upped it to 192.5-kilos x 3 x 1 reps (all JUST there)

Adjustable Thick Bar
was all over the place. Off to town
 
Thursday
Adjustable thick bar
@ home. Trains were once again up the spout. So home and book a days annual leave.
To
LH: +130-kilos x 3, then 2+1 half rep, had another go
RH: +130-kilos x 3, +140-kilos x 3, back to 130-kilos x 3

Maybe I need to drop a little weight and do a bit more volume
 
Friday
iso Press
to 81.25-kilos x 6 reps @. After the TPD I came back and did 40-kilos x 10 reps

Hammer DB Curls
to 80-kilos x 8 reps (warmed up more than usual due to a very slight twinge in the right bicep tendon)

TPD
to 17p + a half stacker plate x 8 reps (PB)

Wrist Curls
to
R: 22.5-kilos x 12 reps
F: 37.5-kilos x 10 reps R and 32.5-kilos x 10 reps L

283lbs bwt
 
Wednesday
I've had a touch, I think, of the reported locally Australian Flu. I seem, I think, just recovering. Plus I took a week of and only trained two hand pinch

Leg Press
to 600-kilos x 7 reps (H3)

Power Squat
to 410-kilos x 6 reps

Seated Leg Curl
to stack x 12 reps

Leg Extension
to stack x 12 reps

Wrist Roller
to 80-kilos x 2 x 1 reps
 
Thursday
Laine est arrive. But did not lift lol. Still, in spite of various niggles, weighs 304lbs (21st 10 in Imperial).

As with yesterdays I tweaked everything down in lieu of the week off and the cough etc I've been fighting
Close Grip Bench
to 140-kilos x 4 x 1 reps (first not as good as the last)

Iso Pulldowns
to 60-kilos x 8 reps

DOTBDLTL (Laine watching)
to 180-kilo x 3 x 3 reps (lower back spasm after food once or twice)

Adj Thick Bar
to
LH: 130-kilos x 2 x 3 reps
RH: 140-kilos x 2 x 3 reps

Loaded Millennium Dumbbell in Laine's car then off for two mixed grills. His didn't touch the sides (hence being 3014lbs ha ha). It was my turn as he'd paid for a couple of Chinese buffets back in the day
 
Sunday
Two Hand Pinch
Back stiff with occasional spasms. My form on the pinch was 100% and thus ok.
to 105.70-kilos x 5 x 1 (of 6)
 
Monday
Back still stiff so a little stretching beforehand. Still taking a session to ease back in after the week off
Iso Press
to70-kilos x 6 reps

Hammer DB Curls
to 70-kilos x 8 reps

TPD
to 15p x 10 reps

Wrist Curls
to
F: 35-kilos x 8 reps
R 22.5-kilos x 8 reps
 
Wednesday
Leg Press
to 620-kilos x 8 reps with seat position 3

Power Squat Machine
to 420-kilos x 6 reps

Seated Leg Curls
to stack +1 plate x 12 reps

Leg Extension
to stack + 1p x 12 reps

Grip work
 
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