Mobster trains Grip HARD! And other stuff too...

[Mobster]

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)

[Mobster]

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)

[Mobster]

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

[Mobster]

Tuesday
A couple of errands to do before training.

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+5+1 reps in about 75-seconds.
Upped another 1/2-kilo but damn I hit the wall today. I'll be staying with this for 2 weeks I think. Not far to go to 90-kilos.

[Mobster]

Thursday
Close Grip Bench Press
Not that heavy today. I switched to using the power rack.

Iso-mid-row
to 85-kilos x 7 reps

DOHTBDL-TO
to 190-kilos x 2 x 3 reps

Bwt: 300lbs (that'd be the fruit cake I ate on top of everything else yesterday ha ha)

[Mobster]

Friday
Today's magic number is 14
Seated BB Press
to 100-kilos x 4 and then a 2nd set of 3 reps

Hammer DB Curls
'only' to 60-kilos x 14 reps

Tricep Pushdowns (used the harder machine)
7p x 14 reps, 14p x 14 reps, stack x 8 reps (hard)

Wrist Roller
15-kilos x 3 x 1 reps

Bwt: 299lbs

[Mobster]

Monday
The leg workout was fine in and of itself. But the damned trail walk after... oof. Less the distance (5-6km) but tiny sheep trail footpaths and a LOT of changes in elevation. The walks stop me stiffening up but damn they deplete my glycogen.

Leg Press
to the full whack - 700-kilos x 8 reps (time to up the reps)

Power Squat Machine
I decided to up the angle of the footplate (there are 5 positions and I'm usually on No3) to position 4 (steeper). In this way I can rack it myself. I held back from maxing it out too much so 'only' went to 400-kilos
to 400-kilos x 8 reps

Seated Leg Curls
to stack +5.5p x 15+3+2 reps

Leg Extension
to stack x 16+4 reps

Bwt: 298lbs

[Mobster]

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+9 reps in about 75-seconds.

The usual slow Tuesday start. It's the leg workout and 'hella' walk right after.

[Mobster]

Friday
Rack in use so...
Iso Press
to 65-kilos a side x 6 reps

Hammer DB Curls
to 80-kilos x 14 reps

Overhead Tricep Extensions
to 11p x 14 reps

Wrist Roller
to 16.25-kilos x 3 x 1 reps