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

[Mobster]

Monday
A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

Iso Press
to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

Hammer DB Curls
to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

TPD (cos bars were in use)
to 15p x 8 reps, 10p x 10 reps
Felt hard

[Mobster]

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

[Mobster]

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

[Mobster]

Tuesday
Back on it

V/Gripper
to
L/H: 5/6 x 1, TnG, 1, 1 reps
R/H: 6/7 x N, VVN, F, 1 reps

2HP
to 99.9kg x 1 slow rep

[Mobster]

Wednesday
Edge off cos of stuffed up nose etc - them weights feel heavy like lol

CG Bench
to 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/s

s/s

Iso p/downs
to 80-kilos x 2 x 4 reps

Pullover
stack x12 reps (iso machine in use)

v-handle pulldowns (h machine)
15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps

[Mobster]

Friday
Power Squat
to 270-kilos x 6 ass down reps

Leg Press
to 620-kilos x 8 reps

Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

[Mobster]

Monday
Late start. Very 'off' first thing.

Iso Press
to 62.5kg a side x 4 reps - 30kg a side x 15 reps

Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps

OHTE
to +62.5kg x 12 reps (loose / sleeves)

TPD
10p x 12 reps

[Mobster]

Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps

1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps

[Mobster]

Thursday
Back on a program. Max day
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, N
R/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN

2HP
to +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps.

[Mobster]

Monday
Iso Press
to 63.75-kilos @ x 3 reps
s/s

Hammer DB Curl
to 45-kilos @ x 8 reps

OHTE - EZ
to +65-kilos x 10 reps

OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps

Plain, simple and brutal. Nice arm pump after

[Mobster]

Tuesday Volume day late start
V/ Gripper
L/H: 5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 reps
R/H: 6/6 (10) x 8 x 1 rep and 1 x 2 reps

2HP equ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps

[Mobster]

Wednesday
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps

s/s

Iso P/downs
to 81.25-kilos x 6 heavy reps

1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps

[Mobster]

Saturday
Off / busy Thursday / Friday. In lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third

[Mobster]

Monday
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol

s/s

Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps

OHTE
to +65-kilos x 12 reps

Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps

[Mobster]

Wednesday
Iso Bench
to 60-kilos a side x 5, 5, 8 reps 20-kilos a side x 25 reps d/s
s/s

LPD with d handles
to stack x 3 x 8 reps

1 arm DB Rows
to 80-kilos x 2 x 8 reps, 40-kilos x 12 reps d/s

Nice chest n back pump