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

[Mobster]

Tuesday
Chest N Back
Lat Pulldowns (1st as bench being used)
66kg x 12 reps, 86kg x 8reps, 93kg x 8 reps


V-Bench
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 2 x 8 reps d/s 150lbs x 15 reps


Lever row
41kg x 12 reps, 68kg x 12 reps, 88kg x 12 reps d/s 54kg x 9 reps


Dumbbell hold for time with Fatgripz
30kg bell @ x 45, 45, 45 (t), 30 secs (t)


Head still on other matters.

[Mobster]

Wednesday
Shoulders n arms
Seated Press in Jones
bar x 12 reps, +20-kilos x 12 reps, +40-kilos x 2 x 10 reps


Seated Inc db curls
7.5-kilos @ x 12 reps, 12.5-kilos @ x 12 reps, 17.5-kilos @ x 10 rep d/s 10-kilos x 10 reps


CG Bench Press
w/up, +40-kilos x 12 reps, +60-kilos x 2 x 10 reps


S/Bar TPD
stack x 2 x 19 (2nd set 16+3)


CoC grippers
L/H: to 3 x 3 reps x 2.5 R/H to 3 x 3 reps x 3

[Mobster]

Thursday
D/O Deadlift - using Fatgripz
bar x 20 reps, 40kg x 12 reps, +60kg x 12 reps, +80kg x 8 reps, +100kg x 6 reps, 110kg x 2 x 4 reps. V hard on last rep or two both heavy sets.


F/W/Curl
Done 2nd as LE occupied. Harder following blast on DL
17.5kg x 12 reps, 25kg x 12 reps, 35kg (tgt was 11) x 8 reps


Leg Ext
stack x 20 reps (2), 66kg x 3 x 15 reps (last set both legs hard / 1)

Leg Curl
45kg x 20 reps, 66kg x 2 x 20 reps

[Curt James]

You ever have to deal with elbow or shoulder issues?

Solid journal.

[Mobster]

Saturday
CG Bench Press
bar x 12 reps, +40kg x 12 reps, +60kg x 12 reps, +80kg x 2 x 7 freps d/s v/bench 180lbs x 15 reps


DB Rows
30kg x 15 reps, 40kg x 15 reps, 50kg x 2 x 12 reps


SA Pulldowns
110lbs x 12 reps, 130lbs x 12 reps, 160lbs x 12 reps (hard last few reps)


Timed DB holds
32.5kg @ x 4 x 30 secs

[Mobster]

You ever have to deal with elbow or shoulder issues?

Solid journal.

Occasional slight elbow aches. Right shoulder is an on-going issue as is.

Sunday
@ New Spartan with Lee (he did bag work and Boot Camp)
Grippers
Well off with right hand (3 v hard) as forearms still sore.


2HP (shiny steel block 30mm thick)
to set up +75kg x 3 x 1 rep


Double over hand Apollon's Axle (had tyres etc on)
worked to 160kg x 2-3 x 2-3 reps


2" V-bar
faffed about.


Monday
*Cocked up. Had a 1100 appt and got chatting (with Gary), trained then looked at the clock and was convince it was 10 to!! It wasn't. I'm half way to appt before penny dropped. So back to gym after to complete session.


Seated press on MG machine. Assist by Gary into position.
59kg x 12 reps, 70kg (approx) x 12 reps, 93kg x 2 x 12 reps


*DB Hammer Curls
10kg @ x 12 reps, 20kg @ x 1 reps, 30kg @ x 9 reps (hard) plus 12.5 x 12 reps d/s


TPD
stack x 3 x 18 reps


Rope PD
54kg x 3 x 11 reps


R/W/Curls with d/b
7.5kg x12 reps, 10kg x 12 rep, 12.5kg x 12 reps

[Mobster]

Tuesday
Legs/gripper
Leg ext
stack (2) x 20 reps, stack (1) x 3 x 8 reps @


Leg Curls
45kg x 20 reps, 73kg x 3 x15 reps


Leg Press
stack x 3 x 20 reps (last set d/d)


Grippers
to
L/H: 2.5 x 1, 1, 1,TnG, TnG, 1, 1, TnG, 1 reps
R/H: 3 x 1, 2, 1, 1, 1, 1, 1, TnG, 1 reps

[Mr.Bones]

So you can close just about anything eh? Can u bend a penny with your fingers?

[Mobster]

So you can close just about anything eh? Can u bend a penny with your fingers?

At my best yes and no to the penny.

Wednesday
V/Bench
90lbs x 15 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 2 x 8 reps, 150lbs x 12 reps

Lat Pulldowns
66kg x 12 reps, 86kg x 9 reps, 93kg x 9 reps

Lever Row
41kg x 12 reps, 68kg x 12 reps, 93kg x 8 reps

F/W/Curls
17.5kg x 12 reps, 25kg x 12 reps, 37.5kg x 7/8 reps (L/R)

[Mr.Bones]

Strong lat pulldowns Mob!

Yea the only reason I asked about the penny is because my uncle could do that, and I always found that impossible to do myself.

[Mobster]

Thursday
Docs re stress etc then:
Had to mix it up as rack being used so...
CG Bench Press
managed to jump on and bash this out
bar x 12 reps, +40kg x 12 reps, +60kg x 11 reps, +70kg x 9 reps


Seated DB Curls
7.5kg @ x 12 reps, 17.5kg x 2 x 10 reps d/s 10kg @ x 10 reps


Fat Gripz DB holds
35kg @ x 4 x 30 seconds. Last set hard / TnG


Seated Press in rack
bar x 12 reps, +20kg x 12 reps, +45kg x 2 x 8 reps

[Mobster]

Strong lat pulldowns Mob!

Yea the only reason I asked about the penny is because my uncle could do that, and I always found that impossible to do myself.

The machine I'm using and the gym (not at all hardcore) means it's lighter, harder and stricter than usual. I've pulled close to 160kg with a looser rowing style.

[Mobster]

Friday
Might have been better to have had a rest day
Legs
DO deadlift with fat gripz
bar x 12 reps, +40kg x 8 reps, +70kg x 8 reps, +100kg x 6 reps, 115kg x 4 r/p reps

Leg Curls
45kg x 20 reps, 73kg x 2 x 16 reps


Leg Extension
stack (2) x 20 reps, 79kg x 3 x 9 reps. Stack too hard


Leg Press
stack x 2 x 25 reps

[Mobster]

Saturday
Rest / visit to mum. Other stuff may becoming to an end... hope so.


Sunday
Little stressed at beginning. Mixed up due to equipment being used etc
Straight arm pulldowns
110lbs x 15 reps, 140lbs x 15 reps, 170lb x 10 reps


DB Row
30kg x 15 reps, 40kg x 15 reps, 50kg x 2 x 13 reps (hard work - sweating)


CG Bench in Jones
bar x 12 reps, +40kg x 12 reps, +60kg x 12 reps, +80g x 2 x 8 reps (Gary spotted me on 2nd set - would not have done 8 otherwise but he didn't need to touch the bar)

T/Grippers
L/H: 2.5 x 10 x 1 reps
R/H: 3 x 10 x 1 reps
Post gym natter with Gary ('nother mention gaz - tis fame ha h!).

[Mr.Bones]

strong training broseph, got any tips for growing big forearms? High reps, heavy reps, slow, etc?