Mobsters training diary

[Mobster]

Wednesday
2HP
G/On: equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 84-kilos (about 105.7-kilos) x 4 x 1 reps (x 6 x 1 next time)

Baby Inch for time
Thumb more tired because of heavy pinch... anyways
L/H: 55 seconds and 30 seconds

R/H: 1 min 3 seconds (from a target of 1.10), 40-seconds [

[Mobster]

Thursday
Plate wrist curl
B/H: 5-kilo plate x 6 reps @, 7.5-kilo (Alex plate, small rim) x 5 reps @

All weights to follow do not inc pin etc unless otherwise stated.
L/H: 12.5-kilos x 3 reps, 13.75-kilos x 2 reps (too quick and too big a jump), 12.5-kilos x 4 reps, 13.75-kilos x 3 reps

R/H: 12.5-kilos x 3 reps, 15-kilos on set up (16.7 on scales) x 3 reps, 16.25-kilos on set up (see note - scaled at 18.10) x 3 reps (wobbly), then (as the light dawned in my doofus brain) I remembered I can actually do a 15-kilo plate so 15-kilo plate x 1 x 3 and 1 x 3 with one extra failed rep

Formulator (Rev grip)
equ x 10 reps, plus 2.75-kilos x 6 reps, plus 5.5-kilos x 6 reps, plus 8.25-kilos x 2 x 6 reps

[Mobster]

Friday
Pec dec
25 x 12 reps, 35 x 8 reps, stack x 8 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 15-kilos x 8 reps

Machine flyes
Bit iffy on shoulder joint
6p x 10 reps, 10p x 10 reps, 14p x 8 reps (stack is 18??)

Low row
Done at my gym, above at Gymnation.
50-kilos x 10 reps, 80-kilos x 8 reps, 110-kilos x 6 + 1, 6

[Mobster]

Friday pm

Rotator cuff work
V light band work

Torsion Grippers
Could have been better. I need (he he a pun is coming) to keep my hand in even though I am now focusing on Vulcan work for the Peter Horne day and the British. The other work is for MM certs. I may try 2 VG sessions to every 1 TG session and see how I get on.

L/H: BBGM x 2 x 1 reps (too easy now), CoC 3 x VVN , 1, BBE x VVN, piss poor, VVN, N, dropped down to the CoC 3 and did 3 reps. Annoying and strange.

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, BBSE x 1 rep, CoC 3.5 x 1 rep, 'E' 4 x VVN, 1, 1 reps, 4.01 rated 4 x VN, VN. Grr

[Mobster]

Sunday
day off yesterday and hard work today

Seated Log Press
log x 8 reps, plus 20-kilos x 6 reps, plus 47.5-kilos x 1 rep (mis-load as it was actually 48.75-kilos, dropped to 45-kilos) x 3 x 1 very hard reps

EZ Bar curls
bar x 8 reps, plus 20-kilos x 8 reps, plus 30-kilos x 8 rfeps, plus 40-kilos x 2 x 8 reps

TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 87.5-kilos x 3 stupidly heavy reps, too big a jump so dropped to 80-kilos x 5 reps and 8 reps. Nice pump.

I am still sore from the chest and back session of the other day.

[Mobster]

Monday
Vulcan Gripper
Paul's away and took his Vulcan with him. So it was back to mine and my god was it tough today!! Only towards the end did adding a little chalk to the back of the not very seasoned by comparison handle help a little. Even with the drop down in spring levels etc I wanted to do a grinder session. Compare these numbers with previous efforts! It is, however, worth stating that I think my VG is 1-2 levels harder (so L14 is eqv to L16) than Paul's. This is borne out my similar comparisons to David Horne's.

B/H: L1 x 6 reps, L7 x 3 reps

L/H: L11 x 1 hard rep, L14 x 0, dropped to L13 x VN, VVN, VVN, N, dropped again to L12 x VVN, 1, 1, L11 x 1, 1 reps

R/H: L15 x 1, L17 x N, L16 x 1, 1, VN, VVN, VN, N, L15 x 1, 1, 1, VN.

I'll adjust all the numbers next time and will be aiming to pull this back up very quickly!

I'm gonna try and stay on this gripper because if I get back to where I was on easier ones I'll be that much better.

[Mobster]

Monday pm
The mind f**k that is working harder than I'd like on lower levels than I'd want on the VG this morning could have put me off my stroke. While it was indeed hard work as each successive rep came up the form got a little better. Thus:

2HP @ 44mm (adjusted as it had been LEFT with someone else's setting on - you reading this PAUL!!)
G/On: equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 80-kilos x 1 rep, plus 84-kilos (see photo) x miss, 1, 1/2 rep (came up but not completed) then 5 x 1 reps (6 being the target).

NB: every single heavy rep would have been enough to have won the pinch part of the Metroflex grip comp - sweet

[Mobster]

Wednesday
Plate Wrist Curl
B/H: 5-kilos @ x 10 reps, 7.5-kilos @ x 6 reps
L/H: 12.5-kilos (10++) x 3 reps, 13.75-kilos (10++) 2 x 3 reps, tried a 15-kilo plate and bombed. Need to do a little more than 15 loaded to do a 15-kilo plate!!

R/H:
12.5-kilos x 3 reps, 15-kilo plate x 2 x 3 reps, 15-kilo plate and pin x 2 reps and 1 bombed rep.

s/setted

Formulator
2.75-kilos x 10 reps, 5.5-kilos x 6 reps, 8.25-kilos x 6 reps, 8.75-kilos x 3 and a half rep, x 5 reps

Leg Press
0 x 10 reps, 40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 180-kilos x 45 reps (ouch!!)

s/setted

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 2 x 8 reps (should have been one and then 50-kilos x 8), 50-kilos x 6 reps (tsk)

[Mobster]

Wednesday PM
In spite of having worked legs and plate wrist curls earlier today I felt ok enough later on to have a crack at Torison Grippers again. I paid one of my every 10-14 days (so it seems now) visits to Gymnation. This is good for a couple of reasons.

Firstly I get to say hello, shake hands and keep people interested in myself and the company. Secondly because with a 'new' crowd as opposed to the regulars or no crowd at all I tend, for want of a better phrase, put on a show. Now it's either that added pressure, simply training in the evening or a combination of the two but I did ok ta.

Torsion Grippers
B/H: usual warmups
L/H: CoC 3 x 1 rep, BBGM x 1 rep, BBE x VVN, 1?, 1?, 1? (all might have been touch n go and just 'there' as it were - me like) then VVN, VVNB, VVN. **I dropped to CoC 3 x and did 4 x 1 and all were crushed down or 'over-crushed' as the grip guys say. In other words the handles didn't just touch I felt like I was gonna grind them. Good stuff.

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, BBSE x 1 rep, 'e' 4 x 1 rep, then 4.01 rated 4 x VN, VN, N. **Back to the 'E' 4 x 4 x 1 reps as above - over crushed/super solid.

** after a long break spent BS'ing with some lads about grippers, protein, etc. May have made some contacts. The break, because the earlier reps had been, relatively speaking, back to back, seemed to suit me well.

[Mobster]

Thursday
2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, missed 60-kilos x 1 rep, plus 70-kilo x 2 x 1 rep (first one shaky), plus 80-kilos x 2 x 1 (as before), plus 84.5-kilos x 3 x 1 and 1 missed. Skin quite torn up so number 4 was a no-go

Baby Inch for time
Hard, hard work as the hands were fried.
L/H: 40 secs, 35 secs
R/H: 40 secs, 40 secs

[Mobster]

Friday
Chest/back
Pec dec
Giving me shape but of course no real strength per se. But it also doesn't irritate my shoulder joint so...
16 x 10 reps, 35 x 10 reps, stack x 9 reps

Super setted with

Pullover
Nice for the rib cage, back and tricep stretch.
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 8 reps. Len (old geezer) had been using it before me and left the seat high. I'm half way through before the penny dropped.

Then back to my own gym in 10 mins for:

Low rows
50-kilos x 8 reps, 80-kilos x 8 reps, 110-kilos x 8 reps, 115-kilos (a little too much) x 4 + 1 + 1

[Mobster]

Saturday
Back and chest a little stiff and sore from yesterdays work. Lower back included (probably from heavy low rows).
Vulcan Gripper work
Using mine as before.
B/H: L1 x 6 reps @, L7 x 3 reps @.

L/H: L12 x 1, L13 x VVN, VVN, VVVN (a hair off), N, VN. Dropped to L12 x 6 x 1 reps.

R/H: L14 x 1 rep, L16 x 1, 1, 1, VVN, TNG, TNG, VVN. Dropped to L15 x 6 x 1 reps

Rotator cuff work
Done between VG work

[2kong2]

yeh sorry about that..wouldn't wanna mess your training up!! hahaha nah i didnt mean to, ill remember next time

[Mobster]

Monday
Apparently the weather prevents some people getting about. Here in Gloucester it has snowed but nothing like what I am seeing on TV.

Anyway, I gave the old one hand lift a go over doing one hand deadlifts (for the up-coming British). As can be seen I could have done with something thicker to stand on to make me get my hips down low. The balance, naturally, is a darn site easier than a Olympic bar which is my reason for doing it as a means of building the power without the damage a hook grip gives ya. It still made the skin sore but no tears.

One hand lifts
60-kilos x 3 reps @, 120-kilos x 3 reps @, 180-kilos x 1 rep @, 220-kilos x 1 rep @, stood on 15-kilo plates (35mm or so) and did 180-kilos x 1 rep @, doubled the plates for more height so now 70mm and did 1 rep @ and 2 reps @.

I'll alternate this and one hand deadlifts. I'll also use our 4-inch and 6-inch wooden blocks as mentioned above for proper depth.

NB: for whatever reason had some nice local protein sales this weekend. Sweet.

[Mobster]

yeh sorry about that..wouldn't wanna mess your training up!! hahaha nah i didnt mean to, ill remember next time

Eh??

Monday pm
Note to self, talking post training is ok. Chewing Si's ear off... for hours is not! I can't believe the time having just got back. Nice but much later than I thought.

Plate Wrist Curl
Weights quoted are plates only and do not include set up weight as well.
B/H: 5-kilos x 6 reps @, 7.5-kilos x 3 reps @, 10-kilos x 3 reps @, 12.5-kilos x 3 reps @

L/H: another 12.5-kilos x 3 reps, 13.75-kilos x 3 reps, 15-kilos x 3 r/pause reps

R/H: 15-kilo (plate) x 3 reps, 15-kilo and medium weight loading pin (1.9-kilos) x 2 iffy as hell reps, changed to lighter pin (1.6) so 15-kilos plus pin x 3 r/pause reps

Formulator reverse wrist curl
2.75-kilos loaded x 10 reps, 5.5-kilos x 6 reps, 8.25-kilos x 6 reps, and a tough 8.75-kilos x 6 reps

NB: not super setted this time unlike last two times.