Mobsters training diary

[Mobster]

Sunday
@ New Spartan with Lee (he did bag work and Boot Camp)
Grippers
Well off with right hand (3 v hard) as forearms still sore.

2HP (shiny steel block 30mm thick)
to set up +75kg x 3 x 1 rep

Double over hand Apollon's Axle (had tyres etc on)
worked to 160kg x 2-3 x 2-3 reps

2" V-bar
faffed about.

Monday
*Cocked up. Had a 1100 appt and got chatting (with Gary), trained then looked at the clock and was convince it was 10 to!! It wasn't. I'm half way to appt before penny dropped. So back to gym after to complete session.

Seated press on MG machine. Assist by Gary into position.
59kg x 12 reps, 70kg (approx) x 12 reps, 93kg x 2 x 12 reps

*DB Hammer Curls
10kg @ x 12 reps, 20kg @ x 1 reps, 30kg @ x 9 reps (hard) plus 12.5 x 12 reps d/s

TPD
stack x 3 x 18 reps

Rope PD
54kg x 3 x 11 reps

R/W/Curls with d/b
7.5kg x12 reps, 10kg x 12 rep, 12.5kg x 12 reps

[Mobster]

Tuesday
Legs/gripper
Leg ext
stack (2) x 20 reps, stack (1) x 3 x 8 reps @

Leg Curls
45kg x 20 reps, 73kg x 3 x15 reps

Leg Press
stack x 3 x 20 reps (last set d/d)

Grippers
to
L/H: 2.5 x 1, 1, 1,TnG, TnG, 1, 1, TnG, 1 reps
R/H: 3 x 1, 2, 1, 1, 1, 1, 1, TnG, 1 reps

[Mobster]

Wednesday
V/Bench
90lbs x 15 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 2 x 8 reps, 150lbs x 12 reps

Lat Pulldowns
66kg x 12 reps, 86kg x 9 reps, 93kg x 9 reps

Lever Row
41kg x 12 reps, 68kg x 12 reps, 93kg x 8 reps

F/W/Curls
17.5kg x 12 reps, 25kg x 12 reps, 37.5kg x 7/8 reps (L/R)

[Mobster]

Thursday
Docs re stress etc then:
Had to mix it up as rack being used so...
CG Bench Press
managed to jump on and bash this out
bar x 12 reps, +40kg x 12 reps, +60kg x 11 reps, +70kg x 9 reps

Seated DB Curls
7.5kg @ x 12 reps, 17.5kg x 2 x 10 reps d/s 10kg @ x 10 reps

Fat Gripz DB holds
35kg @ x 4 x 30 seconds. Last set hard / TnG

Seated Press in rack
bar x 12 reps, +20kg x 12 reps, +45kg x 2 x 8 reps

[Mobster]

Friday
Might have been better to have had a rest day
Legs
DO deadlift with fat gripz
bar x 12 reps, +40kg x 8 reps, +70kg x 8 reps, +100kg x 6 reps, 115kg x 4 r/p reps

Leg Curls
45kg x 20 reps, 73kg x 2 x 16 reps

Leg Extension
stack (2) x 20 reps, 79kg x 3 x 9 reps. Stack too hard

Leg Press
stack x 2 x 25 reps

[Mobster]

Saturday
Rest / visit to mum. Other stuff may becoming to an end... hope so.

Sunday
Little stressed at beginning. Mixed up due to equipment being used etc
Straight arm pulldowns
110lbs x 15 reps, 140lbs x 15 reps, 170lb x 10 reps

DB Row
30kg x 15 reps, 40kg x 15 reps, 50kg x 2 x 13 reps (hard work - sweating)

CG Bench in Jones
bar x 12 reps, +40kg x 12 reps, +60kg x 12 reps, +80g x 2 x 8 reps (Gary spotted me on 2nd set - would not have done 8 otherwise but he didn't need to touch the bar)

T/Grippers
L/H: 2.5 x 10 x 1 reps
R/H: 3 x 10 x 1 reps
Post gym natter with Gary ('nother mention gaz - tis fame ha h!).

[Mobster]

Monday
Seated press on multi-press
39kg x 12 reps, 59kg x 12 reps, 100kg x 100 reps, 107kg/stack x 10 reps no spot.

Hammer db curls
10kg @ x 12 reps, 20kg @ x 12 reps, 30kg @ x 10 reps, ds 15kg x 8 reps

TPD v-handle
stack x 3 x 18 reps

TPD rope handle
54kg x 3 x 12 reps

R/W/Curls
7.5 x 12 reps, 15kg x 2 x 8 reps (2nd set LH 5+3)

[Mobster]

Tuesday
Leg Ext
stack x 20 reps (2), stack x 3 x 10 reps(1)

Leg Curl
45kg x 20 reps, 73kg x 2 x 17 reps

Leg Press
stack x 2 x 25 reps (hard work)

DB Holds with FG
37.5kg x 4 x30 seconds.

[Mobster]

Wednesday
Last gym session at Gymspace. Said byes to Rich (PT) and gym manager.
V Bench
90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 2 x 9 reps ds 150lbs x 12 reps

Lat Pulldowns
66kg x 12 reps, 86kg x 12 reps, 93kg x 10 reps

Lever Row
41kg x 12 reps, 68kg x 12 reps, 95kg x 9 reps

F/W/Curls
17.5kg x 12 reps, 25kg x 12 reps, 37.5kg x 6 reps - ds 17.5kg x 12 reps

[Mobster]

Friday
Up at stupid o’clock. Major problems on local railway (derailment) meant a shared taxi to another station, then into London and out. The original route had me all over the place. Arrived 2 hours late in Gloucester and then worked hard at clearing what can only be described as foulness. The viewers arrived a little early. Just 10 or so minutes, and are still up for the sale. There’s still a few more bits to come out but this next visit should be it. Then, laden down with my rucksack and now two smaller rucksacks I set off. Apart from cold and the sheer weight for material I was carrying (still not with everything I’d have liked - weightlifting belt buckle broke as I flipped it over my shoulder) I was off to David‘s .

Saturday
Trained at Beefs. Only fly in the ointment, having asked and got a nod from the lad on the desk, was James (gym owner) not being at all keen on chalk*. I was about to take one last rep attempt but, baring in mind I hadn’t used any for more or less 8 weeks so not so sure why I was put out. Anyway, I had to stop there. Not a big deal but I suppose the stress etc made it seem a little so.

Legs
Leg Press
100kg x 8 reps, 180kg x 8 reps, 260kg x 8 reps, 340kg x 8 reps (wraps), 380kg x 8 reps (w). there was more there.

Leg Ext
Felt my way so to speak - 25kg x 8 reps, 50kg x 8 reps, 75kg x 8 reps, 100kg x 8 reps, 120kg (stack) x 8 reps

Leg Curls
30kg x 8 reps, 50kg x 8 reps, 60kg x 8 reps (had to drop from 70kg)

Vulcan Gripper - gold spring
1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 4 x 1 reps
R/H: 6/6 x 4 x 1 reps

Did errands with David. Later on, back at house, I heard about what had happened after I left (had someone keeping an eye on things). Only serious issue seems to be potential missing money. For sake of peace and quiet (as I never saw said money) I’ll probably ante-up for a quiet life. So I need to revisit to do final clear out and get on a mission re sale. After that one more visit with removals when new property is sorted.

* may be a pain when using RT handle and pin I brought with me. We’ll see.

Sunday

Monday
Visit to local library to catch up on emails and obligation to BP. Also ensured contact to EEA (no reply via phone as yet re house). Back to Beef’s.

Shoulders -n- arms + RT
Seated Iso Press
0 x 12 reps, 10-kilos a side x 8 reps, 20-kilos a side x 8 reps, 30-kilos a side x 8 reps, 40-kilos a side x 8 reps, 45-kilos a side x 6 reps

Seated DB curls
10-kilos each x 8 reps, 20-kilos each x 2 x 8 reps

Heavy TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps - DS 40-kilos x 6 reps

RT (sans chalk)
+40-kilos x 6+ reps a side, +60-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 4 x 1 reps.

The walk back up the hill was, as ever, fun/hard work made more so quad soreness from Saturday session.

Wednesday
Chest N back
CG Bench
used a bench press bench bar x 12 reps, 60kg x 8 reps, 80kg x 8 reps, 100kg x 6 and 4 reps

DB Rows
NB: biggest bells are 70's. 30kg x 8 reps, 45kg x 8 reps, 60kg x 8 reps

Low Rows
worked to whole stack - 135kg x 8 reps

F/A/W/Curls - flexors
17.5kg x 8 reps, 25kg x 8 reps, 35kg x 8 reps - ds 22.5kg x 15 reps

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

[Mobster]

Saturday
Legs

Leg Press
to 400kg x 8 reps

Leg ext
to 120kg x 10reps

Leg Curl
to 60kg x 10 reps

DB Holds for time
whatever... he he

R/W/Curls
to 15kg x 2 x 8 reps right and 1 x 8 and 1 x 6 reps left

[Mobster]

Monday
Seated Press in Beef's Gym Jones machine
to 80-kilos x 5 hard reps, dropped to 77.5-kilos and still only did 5 reps. Damn!

Hammer db curls
to 32.5-kilos x 8 loose reps d/s to 17.5-kilos x 8 pumping reps

TPD (v-handle)
to 70-kilos x 7 hard reps d/s to 35-kilos x 8 reps

RT work
was all over the place. Eventually settled on 2 x 3 reps with 80-kilos loaded.

[Mobster]

Tuesday
V/Gripper work
usual warm ups then
LH: 5/6 x 6 x 1 reps
RH: 6/6 x 6 x 1 reps

Wednesday
Inc Iso-lateral bench
handles x 12 reps, +15-kilos a side x 8 reps, 35-kilos a side x 8 reps, 50-kilos x a side x 8 hard reps d/s to 15-kilos a side x 15 reps

Lat Pulldowns
75-kilos x 8 reps, 95-kilos x 8 reps, 115-kilos x 7 reps d/s 60-kilos x 8 reps

Deadlifts DOH
bar x 12 reps, 60-kilos x 6 reps, 100-kilos x 6 reps, 140-kilos x 3, 3 and 6 reps

DB W/Curls Flexors
17.5-kilos x 8 reps, 25-kilos x 8 reps, 37.5-kilos x too much dropped to 35-kilos x RH 6 reps LH 8 reps and d/s 25-kilos x LH 6 reps and 8 reps RH

DB Holds for time
hands pre-fatigued so didn't go to usual level
32.5-kilos x 30, 30 and 25 seconds

[Mobster]

Thursday
Enjoyed a beer or three with my brother David while on a walk around the area. But the damned hills nigh on killed me! Sent off legal pack to solicitor for Hopewell St house sale. To visit Monday and do final clear out in one hit I hope.

Friday
Leg Press
plate x 20 reps, 100-kilos x 15 reps, 200-kilos x 8 reps, 300-kilos x 8 reps, 440-kilos x 8 hard reps (w)

Leg Ext
25-kilos x 15 reps, 75-kilos x 11 reps, 100-kilos x 11 reps, 120-kilos/stack x 7+2+2 reps

Leg Curls
30-kilos x 11 reps, 45-kilos x 11 reps, 60-kilos x 11 reps (d/d)

R/W/Curls
7.5-kilos x 10 reps, 10-kilos x 10 reps, 15-kilos x 9/9 and 6+3/9 and then ds 10-kilos x 12/15 reps

[Mobster]

Saturday
Won £2.40 on the lotto and had a rates refund (+2 confusing/contradicting letters but whatever... the cheques mine!).

V/Gripper
Usual warm ups.
L/H: kept ballsing it up as I wanted to go to some work with 6/6. 5/6 x TnG, TnG, TnG, 1, 6/6 x N, N
R/H: 6/7 x VNN, VN, VNN, TnG, 1 (had a longer break), VN, VNN