Mobsters training diary

[Mobster]

Saturday
Doubled up on the painkillers as even walking to Asda for my Saturday evening snacks was irritating my sciatica. Not too bad once training. But it was a two cups of coffee day as my new lodger was going to be moving in and I had a call from Robert Baraban re a project we might be working on.

Legs
Leg Press
80-kilo x 8 reps, 160-kilos x 8 reps, 240-kilos x 8 reps, 354-kilos x 6 reps, 434-kilos x 6 reps, 509-kilos x 6 reps.

Leg Ext
65-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps, 195-kilos x 8 reps. All 'slow'.

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 42.5 x shit. Nothing there at all. Grr

Squat
60-kilos x 8 reps, 105-kilos x 2 x 6 reps

[Mobster]

Sunday
Warmed up by tidying the rather messy gym (Saturdays being our busiest day). Move enough 20kg, 15kg and 10kg discs and you'll get a sweat.

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, 75-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 1 rep, +85.5-kilos x 3/4's of a rep (tried again but it didn't move and skin was sore).

[Mobster]

Monday
V/Gripper
Giving T/Grippers a miss for a while to see how I get on.
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L14 x f, L12 x 1 rep, L13 x 2 x 1 reps, L14 x VVN, L13+1b x 1, VVN, 1, 1,
R/H: L13 x 1 rep, L16 x N, L15 x 2 x 1 reps, L16 x VVN, VVN, VVN

Hammer work
Warmed up with easy pick ups of my axe.
Took loaded hammer (12.5lbs) and did 2 x 1 reps at the mid point, 1 rep at the 3/4's point and then 2 x 1 reps at the point I'd set and marked last time. I then moved my little finger onto that and did 1 rep. Finally I placed my 3rd finger on the tape mark and did 2 x 1 very tough reps. As before I plan on moving my hand slowly down the handle.

[Mobster]

Tuesday
Usual monster ache and pain from the back so s Ibuprofen on waking and 2 more before the gym (none for the rest of the day). Busy working on copy for an ad we have coming out soon.

Seated Press
Usual small niggling ache in the right shoulder so tried something a little different and it seemed ok.
First few sets are all behind the neck style (not too deep) bar x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps. To the front / usual 100-kilos x 5 x 1 reps (meant to do 4 so it was ok)

EZ curls
As per lighter sets were done as I did the last heavy stuff on the press. Bar x 8 reps, +20-kilos x 8 reps, +40-kilos x 8 reps, +55-kilos x 2 x 5 reps. Koyser (bud from other gym) turned up for a natter so had him set a block on the back of the preacher bench I was picking the bar up from so I didn't fuck the back up more when I picked it up to work with. Seemed to work.

TPD
Only first warm up set was done as above as I didn't wanna tire the triceps out while still pressing.
20-kilos x 8 reps, 60-kilos x 8 reps, 90-kilos x 7 reps, x 7 reps (tried to force out one more but couldn't quite do it). Was visualising using the whole 140-kilos... that would be sweet.

[Mobster]

Wednesday
Leg Curls
My hamstrings, combined with el stiffo back, are as weak as piss and in spite of the 'do them separately' idea they were as bad as they are when they are done with quads.
5-kilos x 12 reps, 15-kilos x 10 reps, 25-kilos x 10 reps, 35-kilos x 8 reps and 8 r/p reps

Supersetted with

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +60-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 1 and 2 failed attempts. I'll be using my calculator in a mo to work out the numbers I need to get to where I wanna be at Xmas.

[Mobster]

Thursday
A big day for our business so I didn't train until late in the day (indeed I'm still waiting on some product labels to turn up... 6pm my ass).

RT
NH
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps, 80-kilos x 1 rep.
L/H: 90-kilos x 3 x 1 reps, 91.25-kilos x 3 x 1 reps (tough but good)
R/H: 105-kilos x 2 x 1 reps, 110-kilos x fail (too much ha), 105.25-kilos x 3 x 1 reps (as above)
OH
B/H: 115-kilos x 1 rep @, 130-kilos x fail

Double over hand etc etc (our bar)
70-kilos x 3 reps, 110-kilos x 3 reps, 150-kilos x 1 reps, 170-kilos x 2 x 1 rep and 1 fail. Might have been more but got distracted 2x.

[Mobster]

Saturday
Chest/back day
CG Bench Press
60-kilos x 8 reps (silly easy), 100-kilos x 7 reps (more than usual which was a good indication as it turned out), 150-kilo x 2 x 1 reps (had intended doing 4-6 x 1 reps but...), 152.5-kilos x 2 x 1 reps, 155-kilos x 1 rep, 160-kilos x 1 rep and finally 162.5-kilos x 1 rep (left hamstring cramped, left arm started lagging but it got done). All with feet on blocks due to back still being iffy.

s/s with

LPD
60-kilos x 8 reps, 90-kilos x 8 reps, 120-kilos x 8 reps, 142.5-kilos x 6 reps, 145-kilos x 6 reps, 147.5-kilos x 6 reps. Good on these too.

Low rows
60-kilos x 8 reps, 100-kilos x 8 reps, 120-kilos x 6 reps. Only real tough proper multiple rep set whole session.

Bwt: 278lbs

[YukonCrazy]

This is a kickass journal Mobster!!!

Do you plan on entering this months 500 word contest?

You still have 4-5 days to write something up! I doubt there will be more than 5-6 submissions this month.... you should get in there and win it!!!

[Mobster]

Thanks. I was in last months so I think I've got to wait 2 months??


Sunday
Baring in mind some of the work was done between reading my paper and doing a crossword (up to the 2HP) it looks ok LOL

V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
R/H: L10 x 1 rep, L13 x1b x F, 1, 1, F then band broke! L13 x 1 rep
L/H: L13 x 1 rep, L15 x 3 x 1 reps, L16 x 1, VVN, 1 rep

Hammer forward lever work
R/H only / weighs 12.5lbs
mid-point x 3 reps, 3/4 point x 2 reps, mark point x 1 rep, 3rd finger on mark x 2 x 1 reps, middle finger on mark point x 2 x 1 tough reps

2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70+kilos x 1 rep, +83.5-kilos x fail (too much too soon grr), dropped to +75.5-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 3 x 1 rock solid reps, +83.5-kilos x 1, 1, F, 1 reps

[Mobster]

Tuesday
A little slower than I would have liked cos between sets I was showing 2 newbies the ropes. Both wanted a power routine, ones a boxer and the other a rugby player. I think I might only see one next time as it looked like a tad too much too soon for one of them.

Leg Press
Doing the work was ok with the last set HARD but I had more discomfort putting my legs into position than leg pressing
0-kilos x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps (belt on), 400-kilos x 6 reps (wraps), 520-kilos x 6 reps (TOUGH!!)

Leg Extension
55-kilos x 8 reps, 125-kilos x 8 reps, 170-kilos x 8 reps, 195-kilos x 8 reps

Leg Curl
worst so far. 25-kilos x 8 reps, 35-kilos x 8 reps, 40 x crap.

Squat
60-kilos x 8 reps, 107.5-kilos x 2 x 8 reps

[Mobster]

Wednesday
2HP
As per a comment in my log of a few weeks ago I am following my plan and today was a gnats ball ahead

equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75.5-kilos x 1 rep, +80-kilos x 1 rep, +84-kilos (105.7-kilos) x 5 x 1 rep (small tear base of right thumb on 4th rep so re-sited the right thumb position for the last one which made it a little harder).

NB: must stretch later

[Mobster]

Thursday
V/Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L13+b x 6 x 1 reps (No 3 hard cos of poor set)
R/H: L13 x 1 rep, L15 x 3 x 1 reps, L16 x 1, VVN, VVN, VVN (so close.... grrr)

RT work
NH only today. Early sets sans chalk, then chalk... fail, then dried my hands on a towel between attempts = much better.
B/H: 60-kilos x 6 reps @ (easy), 80-kilos x 3 reps @ (easy),
L/H: 91.25-kilos x fail, dropped to 90-kilos x 3 x 1 reps, back up to 91.25-kilos x 4 x 1 reps
R/H: 106.25-kilos x fail, down to 105-kilos x 3 x 1 reps up to 106.25-kilos x 4 x 1 reps

Hammer work
R/H: usual warm ups then middle finger on tape x 3 x 1 rep (last v tough).

[Mobster]

Saturday
Again a longish session as I was coaching as well as training. I fear it's another we wont see again (I beasted his brother and a buddy earlier during the week) as I ended up berating him for basically wasting my time (some f-bombs). He had, on asking, said he wanted conditioning for MMA but, as per, I suspect had a rose tinted idea of what that entailed. Two easy circuits (tyre flips, dumbbell swing, skipping) and he looked like I had spent an hour insulting his mum. Two feeble half asses sled drags at walking pace and I was threatening to throw him out and 'screw the money'. I grabbed it off of him at one point (all 40-kilos) and ran round ranting at him 'this is how to effing do it, stop effing mucking about' (and worse). Finally two good circuits. He had the look, as he paid me, of someone I am not sure I'll be seeing soon.

Seated press
50-kilos x 8 reps, 80-kilos x 6 reps (both behind neck), 102.5-kilos x 3 x 1 reps

s/s with

One arm 2" thick/axle deadlifts
worked to a wobbly 100-kilos / 220lbs but only got a tad off the floor 105-kilos so Andy D still has me for now.

EZ curls
bar x 8 reps, +20-kilos x 8 reps, +40-kilos x 8 reps, +55-kilos x 3 x 6 reps

TPD
40-kilos x 8 reps, 70-kilos x 8 reps, 91.25-kilos (small plate pinned to stack) x 3 x 6 reps.

Bwt 280lbs

[Mobster]

Sunday
Still on plan**.
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos* x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +84.5-kilos (106.2 and a .5 jump from last time) x 4 x 1 reps.

*small lump of dry skin from last tear came off of right hand and so extra careful to not rip it some more. Now opened up a little but 4 x 1 was done. So who cares.

**Target is all time world record come Dec 19th. I'm aiming to raise the bar.

[YukonCrazy]

Sunday
Still on plan**.
2HP
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos* x 1 rep, +75-kilos x 1 rep, +80-kilos x 1 rep, +84.5-kilos (106.2 and a .5 jump from last time) x 4 x 1 reps.

*small lump of dry skin from last tear came off of right hand and so extra careful to not rip it some more. Now opened up a little but 4 x 1 was done. So who cares.

**Target is all time world record come Dec 19th. I'm aiming to raise the bar.

That's wicked!!!

I will be checking in here for sure!