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

[MobsterOne]

Thursday
So much to do - urgh.
Hammer DB Curls
to 90+-kilos x 8 reps @


Skull Crushers + OHTE
to 74-kilos x 6 reps + 9p x 10 reps

[MobsterOne]

Monday
@Powerhouse with fella nutter Kirk D
Hatfield Squat
Climbing back to the really big No's - 290kg x 4 reps


Leg Press
We played with reps just cos
200kg x 20, 260kg x 15 and 320kg x 18 reps


Lying Leg Curls
to 15p x 8+1+1


Leg Extensions
Sets of 15 to 12p x 1 leg at a time x 12 reps


Bwt: 318lbs

[MobsterOne]

TuesdayChasing bloody emails n calls for a list of stuff inc funeral arrangements - bloody reply FFS!Side Lateralsto 38.6lbs x 12 (8+4)Two Hand Pinch - Saxon Workto 83.9kg x F, F and then 5 x 1 reps (hard)

[CHILDOFGOD]

oh, man, i see u r busy, and prayer to u and ur friends and family for whoever n ur family died.

[MobsterOne]

ThursdayStill sorting a LOT of stuff around funeral etc Alt Dumbbell Curlsto 38.2lbs x 12 reps - dropped back to 10lbs x 20 repsSkull Crushers + OHTEto 74kg x 7 (HAF) reps + 9p x 11 reps

[MobsterOne]

FridayA** kicking session at Powerhouse. Keeping me saneClose Grip Bench PressFlying up. Felt like bumping to 160kg and I want 180kg by the end of the year (old man stuff)To 157.5-kilos x 3 x 1 and a double (2 reps)s/s (messed up before I remembered)Lat Pulldowns with a medium mag grip to 3/4 stack x 15 repsDOHTBDLTOto (about) 188.6kg x 4 x 1 reps (had one pull away from me which I dumped as well)Dumbbell Wrist Curlsto 40kg x 8 reps @Bwt: 323lbs

[MobsterOne]

Monday
@ my gym. Kirk D on hand. Put my diary down somewhere... but where? Urgh
Power Squat Machine
to 460kg x 4 (went to depth on this)


Leg Press
to 630kg x 6 reps (pad and wraps)


Lying Leg Curls
to whole stack x 4 negs


Leg Extensions
to stack+23.75kg x 6 reps
Wrong weight


Bwt: 320lbs

[MobsterOne]

TuesdayMajor pain the butt sorting out funeral and a dispute I have with a business that abuts my property (owned by a major UK business). So a VERY late startSeated Pressto 75kg x 4 reps2 Hand Pinch in in lieu of Saxon Bar workto 83.9kg x 1, 3 and 4 reps (when the external stress gets me going... boom!)On Thursday myself and Kirk D will try Nautilus style training on Powerhouses new Bicep/Tricep machine (bring on the pump!!)

[CHILDOFGOD]

man, sounds like ur havin' it rough, but u'll make it through and keep up the great trainin' even through u r goin' through hard time. as u said, trainin' is keep u sane

[MobsterOne]

ThursdayWent to Powerhouse to try out a nautilus style training session on their new Bicep/Tricep machine with Kirk Dul. I started by taping our right upper flexed arm cold. Mine was 19.5-inches. We did a 1 plate set just feel out the angles of the handles and pad.I'd seen a write up (trying to find the link) where Franco Columbu trained on an early Nautilus prototype Bicep Tricep machine. He managed to pump his arms an inch a 1/4. Even hours later, ringing from a nearby motel, he rang Arthur Jones to say they were still pumped and to bring a tape.So...we super setted bi's and tri's Bicep / Tricep MachineW/up and feel out set with the top plate. Set 1. 10 reps @. I used 1 arm at a time for biceps with 15kg/33lbs and both arms for tricepsSet 2. Same as set 1 Set 3. I think I'd found the groove and switched to using both arms at 30kg for both muscles. I made a point of squeezing at the point of contraction as well making sure to allow a stretch at the other end of the movementsSet 4. Now it got just plain horrible from the set mid point on wards. What was I thinking... and I've still got a set to go FML lolSet 5. Same as set 4. But with 3 negatives aided by Kirk Dul. At this point we are both sweating onto the machine and feeling the strain.Out came the metal tape measure again. Kirk had pumped his right upper arm a half inch. Kirk taped mine initially at 21-inches. But we adjusted the tape so it was more tight and it was a solid 20.75-inches - so, like Franco, I'd pumped that arm a full 1 and 3/4-inch. I'm sold. It took just 27 minutes for the 2 of usThen we did a little bit more (Kirk 3 and me 2 sets) of multi-cable press-downs, tricep kick backs and hammer curls. Even this only had us done at 35 minutes.

[MobsterOne]

Friday@ Powerhouse Gym.Close Grip Bench Pressto 160kg/352lbs x 3 x 1 and 1 x 2 reps. My strength on this exercise is solid. The 2023 aim is 180kg/396lbsLat PulldownsUsed wide grip Mag barTo stack x 15 repsDumbbell Reverse Wrist Curlsto 20kg x 8 reps @ (ugly form at this weight)Bwt: 23st/322lbs

[MobsterOne]

Monday@ home gym. Trained soloLever Squatto 330kg x 4 reps - could have been deeper. My previous best a few years back was 320kg x 4 and 340kg x 1Iso Lever Squat to 170kg x 6 reps - all these are PBsLying Leg Curlsto stack x 6 negative repss/sLeg Extensionsto 27.5kg x 6 reps

[MobsterOne]

ThursdayTook a while to get my 'head on' but killed it once I did.Hammer Dumbbell Curlsto 92.5kg x 4 reps (soooo heavy lol)Skull Crushers + V handle Pushdownsto 74kg x 8 reps (HAF) + 9p x 8 reps

[MobsterOne]

Friday@ Powerhouse Gym. A bit busy as it's Easter Friday. Worked in with a member on the bench press. Showed another member how to 'ruin' his forearms using FatGripsClose Grip Bench Pressto 162.5kg+ (used plates which are over weight today) x 3 x 1 repsDOHTOTBDLBack a little stiff due to Lever Squats on Monday but once I was warmed up I was GTGto @ 190kg x 3 x 1 repsDB Wrist Curlsto 40kg x 8 reps (will go up soon)Bwt: 321.5lbs

[MobsterOne]

Monday= Ouch. I felt like I pulled a rib attachment last Monday not helped by sitting for 7 hours total travelling in the car from here to London and back the day after leg day. I also had a slight twinge in the hip area from Friday's deadlifts. Obviously I ignored these lol. So now they hurt more. I'll see how the week goes and maybe have time off if need be. Hatfield Squatsbar x 8, 60kg x 8, 140kg x 8, 220kg x 6 (support belt on only) and then 295kg x 1. Back tweaking so the planned 4 reps went out the windowLeg PressDecided to be kinda sensible (lol) x not go crazy heavy vs deep as I can go. I had more of a problem straightening my legs out than I did going deep. 8 reps a set starting at a plate a side to 7 a side (280kg). I was about 6-inches from the stops at the bottom.Lying Leg Curlsto 15p x 8 repsLeg Extensionsto stack x 8. Again straightening my legs out was painful