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

[Mobster]

Friday - volume day
Decided to do, if low, a volume day on grippers as well.

V/Gripper
to
L/H: 4/4 x (L12) 6 x 3 reps
R/H: 5/5 x (L15) 4 x 2 reps

2HP
to + 73-kilos (95.7) x 3 x 3 reps (last set n/s)

[Mobster]

Saturday
Mostly straight sets as gym busy in the morning

Iso Press
to 63.75-kilos a side x 3 reps+, d/s x 20-kilos a side x 15 reps

Hammer d/b curls
to 42.5-kilos @ x 8 reps d/s 20-kilos @ x 8 reps

1 arm tricep pressdowns
to 7.5p x 8 reps d/s (both hands) 7.5p x 10 reps

Inch
1/1/3 reps @ (thumb power off - possibly due to hanging off thumbs on d/s pressdowns)

[Xandoz]

Good workouts!

[Mobster]

Monday
Max day
V/Gripper
to
L/H: 5/5+B x TnG, 1, 1, 1 reps
R/H: 6/6 x 1, TnG, 1, 1 reps

2HP
to +83-kilos (105.7) x 1, 1, 1 and 2 and 1/2 reps (will do again)

[Mobster]

Tuesday
Does my back want to take part or not? Higher reps and a small change or 2
Power Squat
to 150-kilos x 15 reps and then back wasn't having it so 190-kilos x 8 reps flat backed

Leg Press
to 660-kilos x 8 reps no wraps

Leg Curls
to stack x 13 reps

Leg Ext
to stack x 16 r/p reps

[Mobster]

Thursday
Busy, busy. Up early and off to gym before usual time. All machines for chest n back for a change of pace.

Iso Inch Bench
to 50-kilos a side x 8 hard reps

Iso Flat Bench
to 70-kilos a side x 6 reps d/s 30-kilos a side x 8 hard reps (worked in with any user)

s/s

Iso Pulldown
to 60-kilos a side x 8 reps d/s 20-kilos a side x 12 reps
(nice)

F/W/Curl
to 40-kilos dumbbell x 8 reps - d/s x 20-kilos x 15 reps

s/s

R/W/Curl
to 15-kilos dumbbell x 8 reps d/s 10-kilos x 12+ reps

Bwt: 19st 3lbs at the mo (good food helps). Forearm (r/h) after pumped a half inch to 15 and 3/4 inches flexed

[Mobster]

Friday
so piss poor I can't be bothered typing it out

Saturday
At Bodypower expo

Sunday
Rest

Monday
new BP kit on and FatGripz extreme tested

Seated Iso Press
to 65-kilos @ x 2+ reps (couldn't quite lock out 3rd) - d/s 30-kilos a side x 12 reps

Hammer DB Curls
to 42.5-kilos x 8 reps (touch better than last time)

TPD
to 16p x 6 hard reps - d/s 10p x 8 reps

FG
standard FG 3 reps @ x 50-kilos
Extreme FG 3 reps @ x 50-kilos

[Mobster]

Tuesday
More or less lunchtime by the time I started. Right hip aching (combo of heavy ass weights last few months and missing a damned step or two last night ha ha). Right hand STILL not right. Strong but hard to warm up and it makes me think I SHOULD have had it xrayed after the burglars visit.

V/ Gripper - vol
to
L/H: 4/5 x 2, 2, 4, 4 reps. Was strong so went for it
R/H: 4/4 x 2 reps then 5/6 x 2, 3, 2 reps (last one hard)

2HP - vol
to +74.5-kilos x 2+F, 2 R/P reps, 2+1 reps, 3 R/P reps (found my groove)

[Mobster]

Thursday
In a foul mood today one part of which was caused by this horror of yesterday (killing of Lee Rigby). Gees up training

V/Grippers
to
L/H: 5/5+B x 6 x 1. One about as wide as can be.
R/H: 6/6 x 6 x 1 reps

2HP
to + 83-kilos (105.7) x 8 x 1 reps some tough and one TnG

[Mobster]

Friday
Iso Bench
to 71.25-kilos a side x 6 reps, 20-kilos @ d/s x 20 reps

s/s

Iso Pulldown
to 70-kilos a side x 8 reps, d/s 30-kilos x 12 reps

1 arm db row
70-kilos x 8 reps @ (hard work)

Inch
4 alternating rest pause reps

[Mobster]

Monday
V/Gripper - volume
to
L/H: 5/4 x 2, 4, 3, 4 reps
R/H: 5/6 x 2 ,2, 3 reps

2HP
to +74.5-kilos x 3 x 3 reps ( 1 set n/s)

Tuesday
Iso Press
to 65-kilkos e/s x 2 reps (too much too soon?), 60-kilos e/s x 3 reps - d/s 40-kilos e/s x 8 reps, 20-kilos e/s x 8 reps

s/s

Hammer DB Curls
to 45-kilos @ x 6 reps, d/s 20-kilos x 8 hard reps

TPD - hard machine
to 15p x 6 reps - d/s x 10p x 6 reps, 5p x 8 reps

BWT: up again.

[Mobster]

Wednesday
V/Gripper - max
to
L/H: 5/6 x VN, VVN, VN, VVN, VN
R/H: 6/6+B x f, 6/6 x 5 x 1 reps

2HP - max
to +84-kilos (106.7) x F, 1/2 then 4 x 1 solid reps (last one slipped a tad pulling skin but was full range)


Thursday
Motivation today provided by both bank and credit card being dicks. Bank took overdraft away 'cos you weren't using it' as did C/Card company (reducing limit by 10k to 46 quid more than current balance) FFS!!

P/Squat
back needs a reset / massage. Will have to wait until finances improve
to 180-kilos x 8 reps

Leg Press
to 660-kilos x 6 reps

Leg Curl
stack x 3 x 9 reps (no lighter sets)

Leg Ext
stack x 3 x 10 reps (as leg curls)

[Mobster]

Friday
v/gripper - vol
to
L/H: 4/5 x 3, 5 so upped to 5/5 x 3 and then 2 reps
R/H: 5/6 x 2, 3, 2 (nigh on 3) and then 2 reps

2HP - vol
to +75-kilos (97.7) x 3 x 3 reps

[Mobster]

Sunday
Trained at home as I'd been enjoying my fave girls company
CG Bench Press
to 127-kilos x 3 x 4 reps d/s 57-kilos x 20 reps (used 27kg / 30mm bar)

DOTBDL
Back still playing me up
to 170-kilos (374lbs - winning weight at the US nationals was 382lbs) x 3 reps

[Mobster]

Monday
Note to self: always remember... if you do thick bar the day before it affects grippers!
V/Gripper - max
to
L/H: 5/5 x VVN, 1, 1, 5/6 x VVN, VN, N, N, N reps
R/H: 5/5 x 1 tough rep, 5/6 x 2 x 1 reps, 6/6 x 1, 1, F, 1 reps

2HP - max
to +84.5-kilos x F, 1, 1, F, F, 1, 1 reps