Mobsters training diary

[Mobster]

Thursday
Be happy when lodg is gone and see if a deal can be done with buyer.... hurry the F up!!

D/O/T/B/D/L
to 182.5-kilos 4 x 3 tough reps

[Mobster]

Not to spell it out but last week stuff just got too much and I upped and left Gloucester. So I have no access to my usual grip toys which is most frustrating to say the least. However, at some expense, I used a local gym in Strood where I was staying called 'Beefs Fitness'. So it was a three day a week bodypart type workout.

Monday
Chest n triceps

Wednesday
Biceps, forearms and deadlift

Saturday
Legs

What was nice was that on Wednesday I was approached by a gym member who'd met me at Bodypower back in May. He even brought grippers at BP. On Saturday the gym owner showed up and said hi. Five minutes later I saw a copy of the GNC/H&B magazine 'HFM'. It was the issue in which they did an interview with yours truly. The owner even said I could have it!

[Mobster]

Tuesday
Sorting stuff out today. More to do tomorrow. Used sports centre gym today. Star Trac equipment
V bench
w/up x 12 reps, 90lbs x 12 reps, 135lbs x 12 reps, 180lbs x 12 reps, 225lbs x 6 reps, 285lbs x F (bottom plate refused to move (stuck)), 270lbs x 6 reps

LPD
45kg x 12 reps, 66kg x 10 reps, 86kg x 6 reps,

Lever row
41kg x 8 reps, 68kg x 8 reps, 88kg x 8 reps

TPD DR pulley
? x 12 reps, ? x 12 reps, 78kg x 2 x 15 reps and 12 reps. Wanted to do 83kg but as above last plate did not budge.

FA DB WC / Flexor only
17.5kg x 12 reps, 20kg x 10 reps, 32.5kg x 2 x 4-6 reps

[Mobster]

Thursday
Biceps n shoulders
Preacher curl machine followed by dumbbell hammer curls

Press on multi-press machine followed by seated press in Jones machine (3d smith machine)

Side laterals: dumbbell then cable

Reverse wrist curl

[Mobster]

Saturday
Legs
Leg Press - worked 184kilo max of machine. Even dropping it to a lower position for 2 x 15 reps

Leg Ext
worked to 2 x 8 reps with stack (all of 88kilo) x each leg

Leg Curl
to 66kilo x 2 x 8 reps

Squat in Jones machine
2 x 12 reps x 60-kilos.

[Mobster]

Tuesday
Trained again as we have some Xmas related activities tomorrow
Shoulders n arms. Usual faffing around with some kit. I'm too big for some and too strong for others. But needs must.
Seated press on multi-press machine
Proper squash getting in position
20kg x 12 reps, 39kg x 12 reps, 59kg x 12 reps, 86kg x 10 reps (little tough), 93kg x 6 reps

DB Hammer curls
10kg @ x 12 reps, 15kg @ x 10 reps, 20kg @ x 10 reps, 25kg @ x 10 reps d/s to 12.5kg @ x 8 reps

TPD
stack x 2 x 15 reps

Rope PD
50kg x 3 x 10 reps

[Mobster]

Thursday
Leg workout
Leg press (as before horizontal sled type)
41kg x 15 reps, 122kg x 15 reps, 184kg x 20 and 17 reps

Leg Ext
stack (86) x 15 reps (2 leg), 66kg (single leg) x 3 x 8 reps

Seated Leg Curl
45kg x 12 reps, 66kg x 3 x 12 reps

Squat
45kg x 12 reps, 50kg x 12 reps, 55kg x F as back said no (little twinge)

Reverse wrist curl
bit messy
7.5kg x 12 reps, 10kg x 11/12 and 12.5kg x d/d

[Mobster]

Friday
Chest n back
V bench as before
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 10 reps, 270lbs x 8 reps d/s 150lbs x 15 reps

LPD
66kg x 12 reps, 86kg x 2 x 9 reps

Lever Row
41kg x 12 reps, 68kg x 11 reps, 88kg x 8 reps d/s 54kg x 5 reps or so.

F/W/Curl with d/bell
17.5kg x 12 reps, 22.5kg x 10 reps, 32.5kg x 8 reps d/s 17.5 x 8 reps. Nice pump.

[Mobster]

Saturday
@ gymspace at 9.05am. Which is early for me.
Shoulders n arms
Seated press on multi-press
39-kilos x 12 reps, 59-kilos x 12 reps, 86-kilos x 10 reps, 93-kilos x 2 x 8 reps

Hammer dumbbell curls
10-kilos @ x 12 reps, 15-kilos @ x 12 reps, 20-kilos @ x 12 reps, 25-kilos @ x 12 reps d/s to 12.5-kilos @ 10 reps

s/s

TPD
stack x 3 x 15 reps (nice pump)

Rope TPD
50-kilos x 3 x 11 reps

[Mobster]

Tuesday
Power walked with son-in-law Lee approx 3 miles in 40-42 mins

[Mobster]

Wednesday
Legs

Leg Press
41kg x 20 reps, 122kg x 20 reps, 184kg x 20 and 18 reps

Leg Ext
Stack x 15 reps, 66kg x 3 x 9 reps

Leg Curl
45kg x 15 reps, 66kg x 2 x 14 reps

Reverse wrist curls with dumbbell (had to wait for rack to squat)
7.5kg x 12 reps, 10kg x 12 reps, 12.5kg x 10 reps (left hand v hard and in d/drabs, right easy)

Squat
40-kilos x 15 reps, 50-kilos x 14 reps

[Mobster]

Thursday
Chest n back
V-Bench
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 9 reps, d/s 150lbs x 15 reps

LPD
66kg x 12 reps, 86kg x 2 x 10 reps

Lever Row
41kg x 12 reps, 68kg x 12 reps, 88kg x 9 reps d/s 54kg x 6 reps

F/W/Curl
17.5kg x 12 reps, 22.5kg x 11 reps, 32.5kg x 9 reps d/s 17.5kg x 8 reps

[Mobster]

Friday
Shoulders n arms
Seated press on multi-press
39-kilos x 12 reps, 59-kilos x 12 reps, 86-kilos x 10 reps, 93-kilos x 2 x 9 reps

Hammer dumbbell curls
10-kilos @ x 12 reps, 15-kilos @ x 12 reps, 20-kilos @ x 12 reps, 27.5-kilos @ x 8 reps d/s to 12.5-kilos @ ? reps

TPD
stack x 15, 18, 15 reps (nice pump)

Rope TPD
50-kilos x 3 x 12 reps

[Mobster]

Monday
Chest n back
V Bench
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 10 reps - 150lbs x 15 reps

LPD
66kg x 12 reps, 86kg x 11 and 9 reps (disappointed with this)

Lever Row
41kg x 12 reps, 68kg x 12 reps, 88kg x 10 reps - 54kg x 8 reps (hard work)

F/W/Curl
17.5kg x 12 reps, 22.5kg x 12 reps, 32.5kg/17.5kg x R11/6 and L7/8 (could have been better)

[Mobster]

Tuesday
Shoulders n arms
Seated press in Jones rack
bar x 12 reps, +20kg x 12 reps, +30kg x 10 reps, +40kg x 8 reps

Seated db curls - d/s standing
7.5kg @ x 12 reps, 12.5kg @ x 10 reps, 17.5kg @ x 8 d/s 17.5 x 8 reps

Close grip bench
barx 12 reps, +40g x 12 reps, +50kg x 10 reps, +60kg x 8 reps

Straight bar pressdown
41kg x 15 reps, stack (82) x 2 x 15 reps