Mobsters training diary

[Mobster]

Friday
A fun morning... certainly non-standard. Up early to make sure my brain etc is ready for the Olympic Torch procession (pics on FB). Which meant I was in Beef's Gym at 9.30am. I had a coffee brought in a petrol station with a caffeine tablet to get me wired.

Iso Press
No adjustable bench available for Jones machine
handles x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 55-kilos a side x 6 hard reps (s) - 20-kilos a side x 10 reps.

Alt DB Curls
Did these strict. 10-kilos x 12 reps, 15-kilos x 10 reps, 20-kilos x 8 reps (lighter than last time but better form) - 7.5-kilos x 20 reps = pumped.

1 arm TPD (DR)
Struggled to get elbow supports on for last set so did without.
30-kilos x 12 reps, 45-kilos x 10 reps, 55-kilos x 8 reps - over to TPD (standard form) 45-kilos x 15 reps

F/Gripz DB Holds
Made left hand little finger bleed on first set somehow. So taped up and carried on.
50-kilos x 22, 25 and 25 reps, took gripz off and did another 15-20 secs. All times approx.

[Mobster]

Sunday
Chest n back
CG bench press
to 120-kilos x 2 x 4 reps

Iso lever Row
to 81.25-kilo per arm x 8 reps

RT
RH not on form again - tsk. So volume instead
BH: to 112.5-kilos x 2 x 3 reps

Deadlifts next time

[Mobster]

Monday
Trained, after warm ups, in the garden. I'm still red armed from yesterdays sun but it's to be made the most of.
V/Gripper
L/H: 5/6 x VN, VN, VN, 1, 1, 1, VVN, VVN 1 reps
R/H: 6/7 x VVN, VVN, 1, 1, 1 reps, 7/6 x 1, 1, 1 and TnG reps

NB: D/dip reps

[Mobster]

Tuesday
Even allowing for the heat training today was stupidly hard. My hips and knees aches on squats and leg press (less on this). My back did NOT like the rack pulls and my left wrist (front side) was not liking the wrist curls. All in all it was aches and pains. Bwt down to 280 from 282 but that may have just been water.

Squats
bar x 12 reps, 60-kilos x 12 reps (feet on floor) 60-kilos x 2 x 12 reps (heels elevated). I'm using straps to hold onto the bar as my wrists and shoulders do not like the usual holding the bar position at all.

Leg press
to 380-kilos x 15 hard reps

Rack pulls (4-6 inches)
to 220-kilos x 3 x 1 reps. Back was not liking this at all. I was getting pins and needles up the right hand side.

F/W/Curls
to
R/H: 42.5-kilos x 6 reps - 20-kilos x 15 reps - inside of elbow twinging
L/H: tried 42.5... dropped to 35-kilos x 6 reps - 20-kilos x 15 reps

[Mobster]

Wednesday
Off day + appointment. Stupidly hot too - very draining.

Thursday
Baring in mind the lack of a euro set up for at least another week (come to papa) and zero chalk....I'm now in competition mode.
2HP
Used my loading pin +
30-kilos (2 x 15) x 8 reps, 50-kilos x 3 reps, 60-kilos x 1 rep, 70-kilos x F (so humid), dropped to 62.5-kilos x 5 x 1 reps, 3 rep, 3 reps. Nice meat burn

s/s heavy sets with warm ups on press

Seated Iso Press
to 56.25-kilos a side x 6 reps

Hammer DB Curls
to 40-kilos x 8 loose reps (w/wraps on ) - 25-kilos x 8 reps

s/s with

TPD
to 77.5-kilos x 8 reps - 50-kilos x 8 reps

[Mobster]

Saturday
Might need to work on lower back strength.
CG Bench Press
to 122.5-kilos x 2 x 4 reps

s/s heavy set with

LPD V-handle
to 130-kilos x 8 rough-n-ready reps - 80-kilos x 8 reps (hard)

Fat Gripz DB Deadlifts (in lieu of adjustable for comp)
biggest bell (70kg) x 1, 2 and 3 reps per hand. Miles way from being heavy enough.

Rack pulls (in lieu of frame hold)
to 200-kilos and still not putting my hips through properly. Sans chalk as per which doesn't help.

[Mobster]

Monday
I may now possess the worlds crappiest battery on my mobile phone - 1 call and it dies a death. More pains in the ass with regards to problems in Glos - 1 more week...

Legs
Squat
70-kilos, heels elevated, hips forward (esp at top) x 3 x 8 reps

Leg Press
to 390-kilos x 15 reps (sb - no wraps)

Leg Ext*
to 120-kilos x 14 reps

Leg Curl*
to 80-kilos x 8 reps r/p

F/W/Curls*
to
L/H: 40-kilos x 5 reps (back of wrist said no more) - 20-kilos x 12 reps
R/H: 42.5-kilos x 6 reps - 20-kilos x 12 reps

* = giant sets

[Mobster]

And going back some time... I kept training throughout.

Sat
Iso-press
A bugger to use - I'm too tall
to 40-kilos a side x 7 reps (aided by other members lifting it to get started)

HDB Curls
to 36-kilos @ x 6 reps

TPD
to 120-kilos x 2 x 8 reps and a ds

RWCurls
to ??

Inch Dumbbell
1, 2 and 3 reps @

Sunday
Gripper timed hold work

2HP
to 97.7 x 1RM

Monday
@ Powerhouse
CG Bench
to 125-kilos x 2 x 3 reps

LPD
to 18p x 8 reps

DODL Thick bar
to 180-kilos x 3 reps

FWCurls
to 42.5-kilos x 6 reps @ d/s with 20-kilos

Tuesday
faffed around on sledgehammer deadlift

Wednesday
Power Squat machine at Powerhouse
to 220-kilos x 6 reps

Leg Press
to 520-kilos x 9 reps

Leg Ext
to stack x 10 reps

Leg Curl (seated)
to 17p x 8 reps

Frame holds (using trap bar)
to 260/280-kilos x time

Thursday
Gripper - silver bullet work
working on timed holds. Warmed up with VG and then RB260 (no No 3 now...) and using an HG300 held between handles for time

2HP on euro
3 x 3 reps with 89.7-kilos

Friday
Seated Press in rack
to 90-kilos x 5 shaky reps (no free weight pressing in ages)

HDB Curls
to 35-kilos 6 reps

TPD
to 13plates (130??) x 6 reps

Fat Gripz dumbbell deadlift
Dale Norris's Inch x 2 x 1 reps either hand then 90-kilo + FG x 1 rep each

WRoller
to 55-kilos x 3 reps. Hard!!

[Mobster]

Saturday
faffed about then did some:
Sledge hammer deadlifts

Sunday
Competition game face time
CG Bench Press
to 125-kilos x 2 x 3 reps

Iso Lever Row
to 85-kilos x 8 reps @ side

T/B/D/O/D/L
to 185-kilos x 3 reps

RW Curls
to 22.5-kilos x 6 reps - d/s to 10-kilos x 10 reps @

[Mobster]

Monday
Vulcan Gripper and gripper holds for time
as per to
L/H: 6/5 x 2 x 1 rep then timed holds with an RB260+300
R/H: 6/7 x 2 x 1 rep then timed holds as above

2HP (two hand pinch)
to 90.7-kilos x 3 x 3 reps (2nd set rest pause).

[Mobster]

Tuesday
As per yesterday my back is aching still from Sunday's efforts. I couldn't do any heavy set seated leg curls and struggled even more over and above the usual discomfort on the frame holds.
Power squat machine
to 220-kilos x 7 reps - keeping back neutral

Leg Press
to 550-kilos x 10+ reps off of safeties on last set

Leg ext
to stack x 12 reps

Leg curls
as above note

frame holds
to 280-kilos for 3 sets timed holds. See note

[Mobster]

Wednesday
Back still doesn't like me but walking does it good. As I had to go into town today that helped.
Sledge Hammer deadlifts
Essentially they sound like. You pick up said hammer by the very end of the handle (so back of fist is in line with the end) and keep it dead level. I thick a coin goes on the hammer head of course heaviest hammer wins. I'll assume handles are all the same length. I'm using a shorter LGC V-Bar with weight added and using a non-stop touch n go style = ouch! Bar weighs 2kg and I worked to
L/H: 3.25kg added for 3 x 3 reps
R/H: 4.25kg added for 3 x 3 reps

[Mobster]

Thursday
Knackered. My back STILL not being cooperative.

Seated Press
to 90-kilos x 8 reps

HDB Curls
to 37.5-kilos x 6 loose reps (twinging in back)

TPD
to 14 plates on machine x 8 HARD reps - d/s 80-kilos x 8 reps

W/Roller
to 60-kilos x 3 reps (flexors) and 30-kilos x 3 x 3 reps (extensors)

[Mobster]

Friday
Vulcan Gripper and gripper holds for time
as per to
L/H: 6/5 x 2 x 1 rep then timed holds with an RB260+300
R/H: 6/7 x 2 x 1 rep then timed holds as above

2HP (two hand pinch)
to 92.7-kilos x 3 x 3 reps (2nd set rest pause). First set r/p and the rest non-stop style.

[Mobster]

Saturday
Every morning this week my back has to be forced into position (hips under spine) before I can stop holding it like a pregnant women and moaning about my age. I then go to the gym and abuse it. as you do. No deadlifts with thick bar today as I suspect that will have been a touch too much. Treated myself to a little rib eye on the way back and more4 shopping coming later.

CG Bench
to 1217.5-kilos x 2 x 3 reps

LPD
to 19p x 10 reps

Inch dumbbell
to x 2 reps LH and 4 reps RH

Low Rows
to stack (20p) x 12 reps

F/W/Curls
to 45-kilos x R4+2 and L5+1 and both d/s to 27.5-kilos x 7L and 8R
NB: most of the cable machines are double ratio so top weight, which I am at or near to on some movements, isn't as impressive as it seems. They also have cages on them so IO can't add weight to the stacks.