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Mobsters training diary

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  • Friday (am)
    CG Bench
    60-kilos (132lbs) x 8 reps, 100-kilos (220lbs) x 6 reps, 150-kilos (330lbs) x 4 x 3 reps

    Played around.
    Pec Dec

    Stack (89kilos) x 8 reps

    New lever row type machine
    1/2 stack x 8 reps, 3/4 stack x 8 reps, almost the whole stack x 6 reps.
    As per other GN users it doesn't feel that much cop.

    Will do 2HP at 44mm later.
    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

    Comment


    • Friday pm
      Having had my usual post workout shake and another cup of strong coffee it was back to my gym this time, with Paul, for some pinch work. He was trying out some new stuff and I used the Euro.

      It was, as you'll see, a good session.

      2HP @ 44mm
      equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80.5-kilos x 4 x 1 reps (double last times effort and getting better as each single came up so...)

      Having felt strong I stopped at 4 x 1 with +80.5-kilos (about 102.5) and started adding weight to see where it would end...

      plus 81-kilos x 1 rep, plus 81.5-kilos x 1 rep, plus 82-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 83-kilos x 0, x 1 rep, plus 83-kilos x 1 rep, plus 83.5-kilos x 1 rep, plus 84-kilos times not even budged.

      I was done.

      I then scaled the whole set up (at the last best weight of plus 83.5-kilos) weighing it three times (106.10, 106 and 105.90) and took the average as being 106-kilos. This is both a gym and all time PB - a good session, a very good session.
      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

      Comment


      • Sunday
        Went to GN and did some pullover work and Vulcan Gripper work. Once again, like a plum, I forgot to take the settings list with me. As I have yet to memorise it I did a session where I wasn't sure if what I was doing was any kop. Once home I could check out the settings and so that's why the numbers are below. Anyway...

        Machine Pullover
        12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 6 reps

        Vulcan Gripper (using Paul's)
        B/H: L1 x 6 reps @, L7 x 3 reps @.

        L/H: L10 x 1 rep, L14 (5F/6R) x 1 rep, VVN, VVN, 1, VVN, VVN


        R/H: L13 (5F/5R) x 1 rep, L16 (6F/6R) x 1 rep, L18 (7F/6R) x VVN, VVN, 1, VVN, 1, 1, VVN

        Now here's the bizarre part. I didn't feel all that during the gripper work. Because I didn't know what levels I was doing I thought I was doing at least 1, maybe 2, less than what I actually was. So when I was super close on the VVN closes it was like 'ahh could have been better, maybe I'll have another go later...'. Now I see it wasn't that bad a session at all.
        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

        Comment


        • Sunday pm
          From about 5.45pm to 6.30. In lieu of doing double over hand thick bar deadlifts (my mind says yes, my sciatica says no) I did a RT tester session.

          Rolling Thunder (thumb over grip)
          First RT session since Euros.
          B/H: 45-kilos x 8 reps @, 75-kilos x 1 rep @, 90-kilos x 1 rep @
          L/H: 100-kilos x missed, 95-kilos x missed, 90-kilos x 2 x 1 reps
          R/H: 100-kilos x 1 rep, 105-kilos x 1 rep, 110-kilos x 1 rep, 115-kilos x missed rep.

          NB: weights are plates only and do not inc handle, carabina etc.
          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

          Comment


          • Monday
            Seated machine press
            1/2 stack x 8 reps, stack x 8 reps, stack plus 60-kilos x 6 reps, stack plus 75-kilos x 5+ 1 spotted rep

            DB Curls
            10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 25-kilos @ x 3 x 8 reps

            TPD
            stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, 55-kilos x 8 reps

            Bwt: 20st 2lbs / 282lbs. Both arms pumped and so out came the tape and the right upper flexed arm was dead on 20-inches.
            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

            Comment


            • Monday pm
              Vulcan Gripper work
              B/H: L1 x 6 reps, L7 x 3 reps

              L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1 rep, L13 x 6 x 1 reps (last one held for time)

              R/H: L12 x 1 rep, L16 x 1 rep, L18 x 1 rep, L17 with a 20mm block - missed (dislike putting the damn thing in), L17 x 1 rep, x 1 rep, plus 1 white IM band x VN, back to L17 x VVN, x 1, x 1 rep

              Baring in mind I only did these Sunday morning... probably good have been a tad better better it's all experimenting at the mo.
              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

              Comment


              • Back as stiff as ever but 3 x 200mg Ibuprofen and a good deal of warming up helped.

                Wednesday
                Thick pinch
                70mm using 2 x 15-kilo plates and 67mm using the big 90-kilo disc
                Using 4.10-kilo pin
                30-kilos (34.10) @ 70mm x 6 reps
                50-kilos (54.10) @ 70mm x 3 reps
                70-kilos (74.10) @ 70mm x 1 rep
                90-kilos (90.00) @ 67mm x 1 rep
                90-kilos (94.10) @ 67mm x 1 rep
                93.75-kilos (97.85) @ 67mm x 8 x 1 reps

                CG Bench
                20-kilos x 8 fast reps
                60-kilos x 8 reps
                100-kilos x 6 reps
                150-kilos x 2 x 4 reps
                152.5-kilos x 2 x 3 reps
                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                Comment


                • Thursday
                  My back was playing me up too much today. I couldn't push from the hole on the heavy set of leg presses, was barely able to straighten my left leg out on leg extensions or any of the leg press sets and so on. To see if it helped I did a little inversion boot work (2 x 1 mins) at the end of the workout.

                  Leg Ext
                  0-kilos x 12 reps, 80-kilos x 8 reps, 120-kilos x 8 reps, 180 x 6 plus 1 r/p rep

                  Leg Curl
                  25-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x zilch (moved but other plates stuck to it and I was actually leg curling 75-kilos for 1/2 a rep before they dropped. After that I could not budge 60 or 55-kilos at all.

                  Leg press (using pad as before)
                  120-kilos x 8 painful reps, 240-kilos x 8 reps, 600-kilos x zilch.

                  L/P/D
                  80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 3 x 7 reps*

                  Inversion boot hangs
                  2 x 1 min hangs

                  * shows that my leg problems are all back related as I felt good n strong on these.
                  2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                  Comment


                  • Friday
                    Torsion Grippers
                    B/H: usual warm ups

                    L/H: GM x 1, CoC 3 x VVN, 1, 1, VVN, VN, VN, VN, 1, VVN

                    R/H: HG350 x 1, CoC 3.5 x 1, BBSE x 1, CoC 4 x 1b, 1b, 1b, 1b, 1b, 1b, BBGE x 1/4" (no brace), VG @ L20 x VN

                    'b' equals with a brace (free hand holding the spring hard).
                    2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                    Comment


                    • Saturday
                      Is my back still gippy? Of course it bloody well is! Never-the-less...

                      CG Bench Press
                      60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos (335lbs) x 4 x 3 reps
                      supersetted with

                      2HP @ 44mm
                      equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 81-kilos (about 103-kilos total) x 10 x 1 reps (last two singles cos it was being taped).
                      2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                      Comment


                      • Sunday
                        The lord might have rested on the seventh day (might have been a Wednesday but what the hell) but this sinner was in the gym as per kicking his own butt.

                        Vulcan Gripper
                        Forgot the sheet again but fortunately I'd made notes last time so (subject to double checking ha ha)
                        B/H: L1 x 6 reps, L7 x 3 reps
                        L/H: L10 x 1 rep, L14 (5F/6R) x 5 x 1 and 1 VN rep
                        R/H: L12 x 1 rep, L18 (7F/6R) x 6 x 1 reps

                        Pullover machine
                        12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 7 reps

                        Straight arm pulldowns on cable machine
                        60lbs x 12 reps, 80lbs x 12 reps, stack (105) x 2 x 10 reps
                        2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                        Comment


                        • Sunday pm
                          And lo, sayeth the lord, it be'eth time to train again. Verily, sayeth Steve and he did pour forth great effort...

                          Rolling Thunder (thumb over)
                          Using the light pin (not inc in weights mentioned)
                          B/H: 45-kilos x 8 reps @, 75-kilos x 3 reps @
                          L/H: 90-kilos x 8 x 1 reps
                          R/H: 105-kilos x 3 x 1 reps, missed two more, dropped to 100-kilos and got 3 more singles (3 x 1)
                          2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                          Comment


                          • Monday
                            Shoulders and arms*
                            Seated Machine Press
                            1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 6 reps

                            DB Curls (s/s with TPD) Hammer style
                            10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos (60.5)@ x 3 x 6 reps.

                            TPD
                            stack x 8 reps, plus 25-kilos x 8 reps, plus 55-kilos (105+121 = 226lbs) x 2 x 6 reps. One of the young black lads tried to move the load but was so light (it weighed more than he did) that he was able to hang of the handle without budging it.

                            *taped right upper arm cold at a little over 19.25" flexed. After the session I taped it at 20" as per last time.

                            Bwt: 282.5lbs
                            2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                            Comment


                            • Tuesday
                              Thick pinch (70mm and 67mm)
                              2 x 15-kilos plates (70mm) and heavy pin (34.10) x 6 reps
                              plus 40-kilos (74.10) x 3 reps

                              90-kilo plate (67mm) x 1 rep
                              plus heavy pin (94.10) x 1 rep
                              plus 5-kilos and spring collar (about 99.10+ kilos) x 1, 0, then 7 x 1 reps for 8 x 1 in total.

                              CG Bench Press
                              bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos x 4, 4, 3, 3 reps
                              2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

                              Comment


                              • Tuesday pm
                                Vulcan gripper work
                                B/H: L1 x 6 reps, L7 x 3 reps
                                L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1, VN, VVN, 1, 1, 1, 1
                                R/H: L12 X 1 REP, L16 X 1 REP, L18 X 1, 1, 1, 1, 1, 1, VVN

                                Thursday
                                Started at GN. Weird workout to say the least. The lower back thing is what it is and I was having to lean over to the right to lock out my left leg. I used the 'pushing off the safeties' thing throughout in case of problems. I doubt very much if I actually locked out my left left once but had a good session just the same. Note that the lever row work was, relatively speaking, easy because I can max the maxhine. This is why I did a follow up session at my gym and the same applies to the leg extension.

                                Leg Extension
                                120-kilos x 8 reps, 90-kilos a leg x 8 reps

                                Leg Curl
                                25-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 4 reps, 65-kilos x 3 reps

                                Leg Press
                                took my sweet time and all sets bar zero weight are 'off safeties'.
                                0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps, 400-kilos x 8 reps, 480-kilos x 8 reps, 560-kilos x 8 reps, 680-kilos x 10 reps, tried 730-kilos but it would not budge.

                                Lever machine rows
                                1/2 stack x 8 reps, stack (20 plates) x 2 x 10 reps

                                My gym

                                Lat Pulldowns v-bar
                                80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 2 x 8 reps and 1 x 7 reps

                                Leg extension
                                145-kilos / stack x 8 reps, 180-kilos x 8 reps
                                2-time 500 word MD essay winner. 4 x British Grip Champ (06,08,09 and '10)

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