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

[Mobster]

If today is good I'll be happy with it.

[Mobster]

Friday
Full 4 man crew today (me, Ken, Dom and Paul - for bench only). Meat order (nom)
Close Grip Bench Press
to 155-kilos x F. So... dropped to 130-kilos x 4 reps, 135-kilos x 4 reps (much better groove)


Lat Pulldowns - small handle
to stack x 12 reps


Fence Post
to 105-kilos x 2 x 3 reps @ hand (putting the work in time - not max time)

[CHILDOFGOD]

Friday
Full 4 man crew today (me, Ken, Dom and Paul - for bench only). Meat order (nom)
Close Grip Bench Press
to 155-kilos x F. So... dropped to 130-kilos x 4 reps, 135-kilos x 4 reps (much better groove)


Lat Pulldowns - small handle
to stack x 12 reps


Fence Post
to 105-kilos x 2 x 3 reps @ hand (putting the work in time - not max time)

nice work

[Mobster]

Tuesday
Two Hand Pinch
Worked to 108.7 x 2 x 1 reps. Then added 1/2-kilo to 109.20-kilos x 4 reps.

[CHILDOFGOD]

Tuesday
Two Hand Pinch
Worked to 108.7 x 2 x 1 reps. Then added 1/2-kilo to 109.20-kilos x 4 reps.

i see u had a very short workout

[Mobster]

Yep. One lift. Still takes me 40 minutes lol

[Mobster]

Friday
Annoying cramps in hamstrings and calves. Also slight spasms in my lower back.


Close Grip Bench
3 man crew today
to 130kg x 3 reps, 135kg x 3 reps, 140kg x 2 x 3 reps


Iso Pulldowns
to 70kg x 6 reps


Rolling Thunder
No probs at the lower weights
80kg x 8 reps @, 120kg x 3 reps @, 160kg (on blocks) x 3 reps @, 185kg x F, F reps


Bwt: 303lbs

[Mobster]

Monday
So... back spasms are 'fun'. One 500mg anti-inflammatory and a LOT of stretching later... Trained with Paul and said 'let's have a rep day' (which is like a deload). All sets were 'you-go-I-go'


Leg Press
40kg x 30 reps, 80kg x 30 reps, 120kg x 30 reps. 160kg and so on until 240kg x 30 eeek reps (rest pause style)


I wanted to do SSB squats but the rack looked like it was gonna be in use for ever.


Power Squat Machine
50-kilos then 100, 150 and 200 x 8 reps. Spasm lowering the set up for Paul (a lot shorter than me)


Seated Leg Curls (s/setted with...)
5p x 20 reps to stack x 20 reps


Leg Extensions
to stack x 15 ouch OMFG reps


Bwt: 303lbs

[CHILDOFGOD]

Monday
So... back spasms are 'fun'. One 500mg anti-inflammatory and a LOT of stretching later... Trained with Paul and said 'let's have a rep day' (which is like a deload). All sets were 'you-go-I-go'


Leg Press
40kg x 30 reps, 80kg x 30 reps, 120kg x 30 reps. 160kg and so on until 240kg x 30 eeek reps (rest pause style)


I wanted to do SSB squats but the rack looked like it was gonna be in use for ever.


Power Squat Machine
50-kilos then 100, 150 and 200 x 8 reps. Spasm lowering the set up for Paul (a lot shorter than me)


Seated Leg Curls (s/setted with...)
5p x 20 reps to stack x 20 reps


Leg Extensions
to stack x 15 ouch OMFG reps


Bwt: 303lbs

great leg workout, and i haven't done rack squats in over a year.

[Mobster]

Tuesday
Two Hand Pinch
Worked to 109.70-kilos x 1, 2, 1 and a final double again = nice session

[Mobster]

great leg workout, and i haven't done rack squats in over a year.

Why? I deffo feel them after.

[CHILDOFGOD]

Merry Bless Christmas, Mobster, to u and ur family

[Mobster]

Merry Christmas to you and yours too.

[CHILDOFGOD]

Merry Christmas to you and yours too.

thx u, young man

[Mobster]

Friday
No shoulders and arms yesterday. A short trail walk. Trained with the team on the bench press


Iso Lever Row
40kg x 8 reps, 80kg x 8 reps, 120kg x 8 reps


Close Grip Bench Press
to 142.5kg x 3 x 3 reps


Adj T/Bar
to 131.5kg x 3 x 3 reps (had to re chalk for a couple of reps)


Bwt: 304.5lbs... and I didn't go crazy food wise.