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

[Mobster]

Monday
Lower left back still tight so we changed it up a little (and I mean a little)


SSB Hatfield Squats
bar x 20, 60kg x 20, 100kg x 20, 140kg x 15, 160kg x 12 reps


Leg Press
145kg x 8, 265kg x 8 reps, 450kg x 8 reps


Leg Extensions
to stack +5kg x 8 reps


s/s


Lying Leg Curls
to 11p x 6 reps HAF as per

[CHILDOFGOD]

u and ur leg day, lol, glad u had fun, and how is ur back now, still hurts a bit? i hope u get better fast

[Mobster]

Thanks - me too

[Mobster]

Tuesday
Another volume day
Seated BB Press
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)


Hammer DB Curls (s/s after the 1st two press sets)
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps


Skull Crushers
16kg x 20, 28kg x 20 and 36kg x 20 reps


Wrist Roller
75kg x 3 x 20 blip reps

[CHILDOFGOD]

nice chest day hw is ur body feelin' much better?

[Mobster]

nice chest day hw is ur body feelin' much better?

Back still sore (it might be a LITTLE better) and I've a little soft tissue issue with my left thumb which will go in a day or so

[CHILDOFGOD]

Back still sore (it might be a LITTLE better) and I've a little soft tissue issue with my left thumb which will go in a day or so

ouch, how did u hurt ur thumb? and glad ur back is a lil better

[Mobster]

I get it from time to time. It'll go in a day or two. I did no gym work today but stretched 2x

[CHILDOFGOD]

I get it from time to time. It'll go in a day or two. I did no gym work today but stretched 2x

good to hear and glad u just stretched

[Mobster]

Monday
Lots of stretching and rehabbing that lower left back for days. More later. Also my lockdown crew dropped off gifts today. Trained light for me


Lever Squats
to 200kg x 8 reps


L/Press
to 240kg x 8 reps


Leg Ext
to 8p x 8 reps


L/L/Curls
to 8p x 8 reps


Bwt: 314.55lbs

[CHILDOFGOD]

awe they blessed u with Christmas gifts, sweet. i also see u had a great leg day nice

[Mobster]

Tuesday
Still playing with volume
Seated Dumbbell Press
to 36kg x 2 x 20 reps (sleeves on)


Hammer DB Curls
to 59lbs x 15 reps


Skull Crushers
to 44kg (EZ bar) x 20 reps (sleeves on)


Wrist Roller
to 77.5kg x 3 x 15 reps

[Mobster]

awe they blessed u with Christmas gifts, sweet. i also see u had a great leg day nice

Very nice of the guys

[CHILDOFGOD]

i see u had a great chest day, nice. my hubby and me did chest
Monday, it was hard and fun

[Mobster]

Thursday
My #Lockdowncrew have been great. 3 beers dropped Monday and a case of beer yesterday (+ a box of chocs). 8, inc me yesterday and 6 today. A day off tomorrow


Another kinda volume day


Close Grip Bench Press
to 150kg x 1 rep, dropped to 60kg x 30 reps


Lat Pulldowns
6p x 20, 8p x 20, 10p x 20 and 12p x 15 reps (nice burn and pump)

Straight Arm Pulldowns
3p x 20, 5p x 20 and 7p x 15 reps (ouch... a good ouch)


Vulcan Gripper work
to
LH: 5/6 x 3 x 1 and 1 N rep
RH: 6/6 x 1, 6/7 x 1, VVN, 1 and VVN