Mobsters training diary

[Mobster]

Wednesday
Jones machine deadlift
bar x ??, +40kg x 8 reps, +80kg x 8 reps (both double overhand), 110kg x 2 x 6 reps (mixed grip)

Leg Ext
stack x 20 reps, 66kg x 3 x 11 reps per leg

Leg Curl
45kg x 20 reps, 66kg x 2 x 16 reps

Leg Press
184kg x 20 and 15 reps

[Mobster]

Thursday
Chest n back wo2
CG Bench (in Jones)ds to V/Bench
bar x 12 reps, +40-kilos x 12 reps, +60-kilos x 10 reps, +90-kilos x 8 reps ds 165lbs x 12 reps on V/Bench

DB Rows
30-kilos x 12 reps, 40-kilos x 12 reps, 50-kilos (max weight they have) x 12 reps

S/A Pulldowns
110lbs x 12 reps, 130lbs x 12 reps, 150lbs x 10 reps

F/W/Curls DB
17.5-kilos x 12 reps, 25-kilos x 12 reps, 32.5-kilos x 10 reps ds 17.5-kilos x 12 reps

[Mobster]

Friday
Shoulders n arms (W1)
Seated machine press on MG
39kg x 12 reps, 59kg x 12 reps, 86kg x 10 reps, 93kg x 2 x 10 reps

Hammer DB Curls
10kg x 12 reps, 20kg x 12 reps, 27.5kg x 9 reps ds x 12.5kg x 12 reps

TPD
stack x 3 x 16 reps

Rope Pushdowns
54kg x 3 x 8 reps

[Mobster]

Saturday
Legs
Leg Press
half stack x 20 reps, stack x 3 x 15 reps

Leg Ext
stack x 20 reps, 66kg x 3 x 12 reps @

Leg Curls
45kg x 20 reps, 66kg x 2 x 17 reps

Squat
bar x 12 reps, +40kg x 12 reps, +60kg x 8 reps

[Mobster]

Monday
Chest n back
V Bench
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 11 reps d/s 150lbs x 12 reps

LPD
66kg x 12 reps, 86kg x 2 x 11 reps

Lever row
41kg x 12 reps, 68kg x 12 reps, 88kg x 11 hard reps d/s 54kg x 8 reps

F/W/Curl
*Raised end of bench 5-degrees
17.5kg x 12 reps, 25kg x 12 reps, 32.5kg x 8 reps* d/s 17.5kg x 15 reps

[Mobster]

Tuesday
Shoulders n arms
Seated Jones Machine press
bar x 12 reps, +20-kilos x 12 reps, +40-kilos x 2 x 9 reps

Seated dumbbell curl (ds standing)
7.5-kilos @ x 12 reps, 12.5-kilos x 12 reps @, 17.5-kilos @ x 9 reps d/s 7.5-kilos @ x 8 reps

CG Bench
bar x 12 reps, +40-kilos x 12 reps, +60-kilos x 2 x 9 reps

Straight bar press downs
stack x 2 x18 reps

[Mobster]

Wednesday
Appointment

Thursday
Legs
Deadlift
d/o bar x 12 reps, +40kg x 12 reps, +80kg x 10 reps, m/g +110kg x 2 x 7 reps

Leg Ext
stack x 20 reps, 66kg x 3 x 13 reps

Leg Curl
45kg x 20 reps, 66kg x 2 x 18 reps

Leg Press
stack x 3 x 16 reps

[Mobster]

Friday
As noted elsewhere I've barely had tow words said to me the whole time I've been using the gym I'm at right now. Then today I was 'spotted' by an MT member Chris (he didn't get a fiver as per the old challenge ha ha) who has some grip equipment = cool. I will have to pop over and get some training done. Then down in the gym itself one of the instructors and I ended up having a right old natter. It's like waiting for a bus... nowt for ages then 2 come along together.
Chest N back wo2
CG Bench Press (jones machine)
bar x 12 reps, +40kg x 12 reps, +60kg x 12 reps, +70kg x 8 reps, +80kg x 6 reps d/s v/bench 180lbs x 12 reps

DB Rows
30kg x 12 reps, 40kg x 12 reps, 50kg x 15 reps @

SA Pulldowns
110lbs x 12 reps, 130lbs x 12 reps, 150lbs x 12 reps

F/W/Curl (bench up 5-degrees as before)
17.5kg x 12 reps, 25kg x 12 reps, 35kg (up from last time) x RA 12 reps & LA 8 reps both DS 20kg x 12 reps

[Mobster]

Saturday
Shoulders n arms wo1
Seated machine press on MP
39kg x 12 reps, 59kg x 12 reps, 93kg x 2 x 11 reps

Hammer DB Curls
10kg @ x 12 reps, 20kg @ x 12 reps, 30kg @ x 8 reps d/s 12.5kg @ x 12 reps

TPD V Bar
stack x 3 x 17 reps

TPD rope
54kg x 3 x 10 reps

R/W/Curls
7.5kg x 12 reps, 10kg x 12 reps, 12.5kg x L 12 then 8 R 12 then 10

Holds for time

[Mobster]

Sunday
Trained in Watford at New Spartan Gym (owned and ran by Paul (PS: Paul asked for a mention so here it is ha ha). Chris, who I'd spoken top earlier in the week, dropped in with the grip tools (CoC 2.5 and 3, Fat Gripz , Ivanko Super Gripper and DH WD). Nice to see Paul with Loz on a photo behind the front desk. I was made to feel welcome.

Now bare in I haven't trained grip other than via the wrist curls as noted I was happy to see some numbers were still good. Ditto on breaking some of Spartan Gym's members records on a couple of movements.

Grippers
Gym ones plus loaned ones. Worked to a CCS (with card) on Chris's 3.

2" V-bar
to 120kg plus pin RH and 110kg plus pin LH. Gym record 115 I think.

1" V-bar (highly polished stainless steel version)
to pin plus 117.5kg x 1 rep @. Record 115??

FBBC 2" RT style handle
to 90kg x 1 rep (bombed at 100 dropped back to 90).

[ChrisCatastrophe]

Good stuff man keep up the good work!

[Mobster]

Stressing again. Argghh!!

Monday
Couldn't squat for toffee today. My right shoulder would gip me the moment I attempted to squeeze myself under the bar. Not sure why. So...

Leg Ext
Tougher than expected for some reason
stack x 20 (2 legged), 66kg x 3 x 14 reps

Leg Curls
45kg x 20 reps, 66kg x 2 x 19 reps

Leg Press
stack x 3 x 20 reps

F/W/Curl
17.5kg x 12 reps, 25kg x 12 reps, 35kg x 10 reps - d/s 20kg x 12 reps all per hand.

[Mobster]

Wednesday
Shoulders n arms
Seated Press in Jones
bar x 12 reps, +20-kilos x 12 reps, +40-kilos x 2 x 10 reps

Seated Inc db curls
7.5-kilos @ x 12 reps, 12.5-kilos @ x 12 reps, 17.5-kilos @ x 10 rep d/s 10-kilos x 10 reps

CG Bench Press
w/up, +40-kilos x 12 reps, +60-kilos x 2 x 10 reps

S/Bar TPD
stack x 2 x 19 (2nd set 16+3)

CoC grippers
L/H: to 3 x 3 reps x 2.5 R/H to 3 x 3 reps x 3

[Mobster]

Thursday
D/O Deadlift - using Fatgripz
bar x 20 reps, 40kg x 12 reps, +60kg x 12 reps, +80kg x 8 reps, +100kg x 6 reps, 110kg x 2 x 4 reps. V hard on last rep or two both heavy sets.

F/W/Curl
Done 2nd as LE occupied. Harder following blast on DL
17.5kg x 12 reps, 25kg x 12 reps, 35kg (tgt was 11) x 8 reps

Leg Ext
stack x 20 reps (2), 66kg x 3 x 15 reps (last set both legs hard / 1)

Leg Curl
45kg x 20 reps, 66kg x 2 x 20 reps

[Mobster]

Saturday
CG Bench Press
bar x 12 reps, +40kg x 12 reps, +60kg x 12 reps, +80kg x 2 x 7 freps d/s v/bench 180lbs x 15 reps

DB Rows
30kg x 15 reps, 40kg x 15 reps, 50kg x 2 x 12 reps

SA Pulldowns
110lbs x 12 reps, 130lbs x 12 reps, 160lbs x 12 reps (hard last few reps)

Timed DB holds
32.5kg @ x 4 x 30 secs