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

[Mobster]

Wednesday
Close Grip Bench Press
Test session and trying singles which, back in the day, worked well for me
to 130-kilos x 1 rep

Low Cable Row
stack +4p x 10 reps

DOTBDLTL
to 180-kilos x 2 x 1 reps, 185-kilos x 1 rep

Adj/T/Bar
to +150-kilos (153.2kg) x 1 rep, +158.2-kilos x F, F

[Mobster]

Thursday
So the 6.15/6.30am appt didn't happen (to be followed by a 7.30am dismissal of a gym employee). Maybe Saturday. Having got up before 5am I was, therefore, in the gym for 8.45am

Iso Press
to 77.5-kilos x 4 loose reps

Hammer DB Curls
to 70-kilos x 3 L and 4 R reps

TPD (H machine)
to 13p x 8 reps - harder due to press

W/Curls
F: to 30-kilos x 12 L and 32.5-kilos R reps
R: to 17.5-kilos x 8 reps

[Mobster]

Wednesday
Hooch (birthday celebratory hooch mind) last night so a slow start to the workout. But ended well
Close Grip Bench Press
to 125-kilos x 4 x 1 reps

s/s

Iso M/Row
to 80-kilos x 6 reps @

DOTBDLTL
to 185-kilos x 2x 1 reps

Adj/T/Bar
to 140-kilos x F, 1 rep LH and 2 x 3 reps RH

[Mobster]

Thursday PM
2 hand pinch
Up another 1.25-kilos so, I think, I'm at 101.45-kilos x 4 x 1 reps

[Mobster]

Friday
Iso Press
to 77.5-kilos x 4 better reps RH and 2 poor reps LH (so rough I stopped asap and stripped it to) 60-kilos x 4 reps

Hammer DB Curls
to 80-kilos x 5 loose reps LH and 7 loose reps RH

TPD
a couple of the cable machines need a cable sorting. Used hard LPD
to 13p x 8 hard reps

Wrist Curls
to
R 17.5-kilos x 8 reps BH
F 30-kilos x 8 reps LH 35-kilos x 8 reps RH

[Mobster]

Sunday PM
Little Sunday stroll to get the day started (while ear bent sideways by 'er).
Two Hand Pinch - volume (or as close as I get on this left)
to 92.7-kilos x 3 r/p reps, then non-stop 3 reps, then non-stop 4 reps

[Mobster]

Tuesday
Leg Press
to 670-kilos x 8 reps

Power Squat Machine
to 400-kilos x 5 reps

Seated Leg Curls
to +6 stacker plates x 10 reps

Leg Extension
to +6 stacker plates x 10 reps

Wrist Roller
to +70-kilos x 3 x 1 reps

[Mobster]

Wednesday
A good days lifting.
Close grip bench press
to 127.5-kilos x 4 x 1 reps

s/s

Lat Pulldowns
Eased off a tad as I could have gone heavier
to stack x 8 reps

DOTBDLTB
to 185-kilos x 3 x 1 reps

Adj T/Bar
to
LH: 140-kilos over set weight x 3 x 1 reps
RH: 145-kilos over set weight x 3 x 1 reps

[Mobster]

Thursday
Came home from the gym to a 3 figure Welsh water refund


Iso Press
to 77.5-kilos a side (one at a time) x 4 reps @


Hammer DB Curls
to 80-kilos (loose form) x 7 left and 8 right reps


TPD
to 13.5p no sleeves on (too sweaty) x 8 reps (easy machine - new cable hangs lower which suits me fine)


W/Curls
to
F 32.5-kilos LH and 37.5-kilos RH
R 17.5-kilos x 8 reps



Thursday
Came home from the gym to a 3 figure Welsh water refund


Iso Press
to 77.5-kilos a side (one at a time) x 4 reps @


Hammer DB Curls
to 80-kilos (loose form) x 7 left and 8 right reps


TPD
to 13.5p no sleeves on (too sweaty) x 8 reps (easy machine - new cable hangs lower which suits me fine)


W/Curls
to
F 32.5-kilos LH and 37.5-kilos RH
R 17.5-kilos x 8 reps


Thursday
Came home from the gym to a 3 figure Welsh water refund


Iso Press
to 77.5-kilos a side (one at a time) x 4 reps @


Hammer DB Curls
to 80-kilos (loose form) x 7 left and 8 right reps


TPD
to 13.5p no sleeves on (too sweaty) x 8 reps (easy machine - new cable hangs lower which suits me fine)


W/Curls
to
F 32.5-kilos LH and 37.5-kilos RH
R 17.5-kilos x 8 reps



Thursday
Came home from the gym to a 3 figure Welsh water refund


Iso Press
to 77.5-kilos a side (one at a time) x 4 reps @


Hammer DB Curls
to 80-kilos (loose form) x 7 left and 8 right reps


TPD
to 13.5p no sleeves on (too sweaty) x 8 reps (easy machine - new cable hangs lower which suits me fine)


W/Curls
to
F 32.5-kilos LH and 37.5-kilos RH
R 17.5-kilos x 8 reps


Thursday
Came home from the gym to a 3 figure Welsh water refund

Iso Press
to 77.5-kilos a side (one at a time) x 4 reps @

Hammer DB Curls
to 80-kilos (loose form) x 7 left and 8 right reps

TPD
to 13.5p no sleeves on (too sweaty) x 8 reps (easy machine - new cable hangs lower which suits me fine)

W/Curls
to
F 32.5-kilos LH and 37.5

[Mobster]

Friday
7pm or so
2 hand pinch
to 102.7-kilos x 2 x 1 and 1 x 2 reps

[Mobster]

Monday
If it's Monday it must be leg day!
L/Press
to 680-kilos x 8 reps

P/Squat Machine
to 400-kilos x 6 reps

S/L/Curls
to stack +6 p x 11 reps

L/Ext
As above

W/Roller
to 71.25-kilos x 2 x 1 reps

[Mobster]

Wednesday
Toyah back in the gym.

Close Grip Bench Press
to 130-kilos x 3 x 1 reps

Dumbbell Rows
to 90-kilos x 6 reps

LPD
v-handle - stack x 8 reps

DOTBDLTL
to 190-kilos x 1 rep (185 was no problem). Tried 195-kilos but I was done

ADJ/T/Bar
to 150-kilos x 1 rep plus 1 x fail

[Mobster]

Thursday
Busy, busy...

Two Hand Pinch
to 103.2-kilos x 1, 1, 2, 1,1 reps (5 total)

[Mobster]

Friday
In between sets I had to call an ambulance for the fella behind the desk (Mark Williams). He's competing this weekend but had a very painful flare up of his Chrons condition.

Iso Press
to 78.75-kilos an arm x 2 reps

Hammer DB Curls
to 80-kilos x 8 reps

TPD
to 14p x 8 reps

W/Curls
to
F 32.5-kilos x 8 reps L and 40-kilos x 8 reps R
R 17.5-kilos x 8 reps @

[Mobster]

Tuesday
L/Press
to the max - 700-kilops x 8 reps. H1. I might drop back to 650 and go to H2 and so on.

P/Squat
The machine might hold 440 in 20-kilo plates. I felt I could get close so upped from 400 to 420-kilos planning on 2 reps. Got 4. All in all a PM.

S/L/Curls
to stack +6 plates x 12 reps

L/Extension
to stack +6 plates x 12 rest pause reps

W/Roller
to 72.5-kilos x 2 x 1 reps