mobsterone Posted January 8, 2014 Author Share Posted January 8, 2014 WednesdayEdge off cos of stuffed up nose etc - them weights feel heavy like lolCG Benchto 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/ss/sIso p/downsto 80-kilos x 2 x 4 repsPulloverstack x12 reps (iso machine in use)v-handle pulldowns (h machine)15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 10, 2014 Author Share Posted January 10, 2014 FridayPower Squatto 270-kilos x 6 ass down repsLeg Pressto 620-kilos x 8 repsLeg Curl (seated broken so standing 1 leg at a time and strict)3p x 3 x 10 repsLeg Extstack x 3 x 10 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 13, 2014 Author Share Posted January 13, 2014 MondayLate start. Very 'off' first thing.Iso Pressto 62.5kg a side x 4 reps - 30kg a side x 15 reps Hammer DB Curlsto 45kg @ x 6 reps - 12.5kg @ x 20 repsOHTEto +62.5kg x 12 reps (loose / sleeves)TPD10p x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 14, 2014 Author Share Posted January 14, 2014 TuesdayVolume dayV/GrippertoL/H: 5/5 x 1, 1, 2, 2, 2, 2, 2, 2, 1 repsR/H: 6/6 x 8 x 1 reps2HPto +40-kilos (72.2kg) x 5, 5, 5 and 12 reps. Up 2.5 or 5kg next time Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 15, 2014 Author Share Posted January 15, 2014 WednesdayLeft shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and backIso Benchset up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 repsIso Pulldownsdouble arm20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,single arm60-kilos x 6 reps, 80-kilos a side x 6 hard reps1 arm d/b row60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
Paul Savage Posted January 16, 2014 Share Posted January 16, 2014 Am not surprised 678.5kg was hard steve! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 16, 2014 Author Share Posted January 16, 2014 ThursdayBack on a program. Max dayV/GrippertoL/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, NR/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN2HPto +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps. Am not surprised 678.5kg was hard steve! I say hard.... more the 500th rep lol Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 17, 2014 Author Share Posted January 17, 2014 FridayBeing on 'the program' means focused.P/squatto 280-kilos x 6 deep reps (better as I did more)Leg Press *to 700-kilos x 8 repsLeg Curl *to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curlLeg Ext *to 2 x stack x 8 reps easy* = giant setDB FWCto 30-kilos x 8 repss/s withDB RWCto 12.5-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 20, 2014 Author Share Posted January 20, 2014 (edited) MondayIso Pressto 63.75-kilos @ x 3 repss/sHammer DB Curlto 45-kilos @ x 8 repsOHTE - EZto +65-kilos x 10 repsOHTE - Cable / rope / DRP machine10p x 12 reps, 15p x 11, 12 repsPlain, simple and brutal. Nice arm pump after Edited January 20, 2014 by mobsterone Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 21, 2014 Author Share Posted January 21, 2014 (edited) TuesdayVolume daylate startV/ GripperL/H: 5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 repsR/H: 6/6 (10) x 8 x 1 rep and 1 x 2 reps2HPequ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps Edited January 21, 2014 by mobsterone Quote Link to comment Share on other sites More sharing options...
Cannon Posted January 21, 2014 Share Posted January 21, 2014 9-1/2 years bud. Going strong. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 22, 2014 Author Share Posted January 22, 2014 WednesdayIso BenchStill 'weak' on this. It's gonna be slowto 65-kilos x 6 hard repss/sIso P/downsto 81.25-kilos x 6 heavy reps1 arm d/b rowsto 80-kilos x 6 reps - 35-kilos x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 25, 2014 Author Share Posted January 25, 2014 SaturdayOff / busy Thursday / Friday. In lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as wellCoCthru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 secondsP/Squat machineto 290-kilos x 6 reps deepL/Pressto 700-kilos x 10 repsSeated L/Curlsstack x 8, 10 and 14! repsL/Extstack x 8, 10 and 12 repsMDB2 x 1 reps (held on 2nd and dizzy on first. Missed a third Quote Link to comment Share on other sites More sharing options...
jvance Posted January 25, 2014 Share Posted January 25, 2014 Toying with a 3... Easy stuff for you Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 27, 2014 Author Share Posted January 27, 2014 MondayIso Pressall over the place - got greedy plus the leg workout Saturday may have done me in lols/sHammer DB Curlto 47.5-kilos x 6 loose reps - 15-kilos x 15 repsOHTEto +65-kilos x 12 repsCable OHTE6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps Toying with a 3... Easy stuff for you Yep lol Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 28, 2014 Author Share Posted January 28, 2014 Tuesday - volumeTrained with Powerlifter Carl Rogers who traveled from Port Talbot for some grip work @ PowerhouseV/GrippertoL/H: 5/6 x 8 singlesR/H: 6/6 x 2's and 3's for 14 total2HPused weight bar + weightsto +70-kilos x 2 x 5 repsAdj T/Barto +117-kilos right hand only (failed left) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 29, 2014 Author Share Posted January 29, 2014 WednesdayIso Bench to 60-kilos a side x 5, 5, 8 reps 20-kilos a side x 25 reps d/ss/sLPD with d handlesto stack x 3 x 8 reps1 arm DB Rowsto 80-kilos x 2 x 8 reps, 40-kilos x 12 reps d/sNice chest n back pump Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 30, 2014 Author Share Posted January 30, 2014 Thursday - heavy day / maxV/Gripper + CoC/GHPL/H: CoC 3 x N, 1, VVN, VVN, VVN, VN, VVN, VVN (8)R/H: GHP 8 x 1, CoC 3 (easier than the GHP) x 1, CoC 3.5 x N, N, GHP8 x 4 x 1 reps2HPto + 75-kilos x 6 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted January 31, 2014 Author Share Posted January 31, 2014 FridayP/Squat mchto 300-kilos x 6 repsL/Pressto 700-kilos x 10 reps (wanted 12 but PS took the edge off)Seated L/Curlto stack x 3 x 12 repsL/Extto stack x 3 x 12 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 3, 2014 Author Share Posted February 3, 2014 MondayIso Pressto 62.5-kilos x 2 x 3 repsHammer DB Curlsto 50-kilos x 6 repsOH Tricep Extto EZ Curl bar + 67.5 x 10 repsRope Tricep Extto 8p x 8 repsOH Rope Tricep Extto 8p x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 4, 2014 Author Share Posted February 4, 2014 Tuesday - volume dayhead up a** day today (doc appt tomorrow) + v hard getting goingV/Gripperfaffed about2HPto +57.5-kilos x 3 x 5 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 5, 2014 Author Share Posted February 5, 2014 WednesdayBad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.Iso Benchto 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump repss/sIso P/Downsto 80-kilos x 2 x 6 reps per armPullover machinestack x 12 repsOne arm db rowsto 90kilos r/h and 80-kilo left x 6 reps @Cable rowstack x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 6, 2014 Author Share Posted February 6, 2014 Thursday - maxV/gripperstook an age to warm uptoL/H: 5/5 x 3 x 1 reps, 5/6 x 1, N, TnG, VVN, 1, 1 repsR/H: 5/6 x 3 x 1 reps, 6/6 x 1 rep, 6/6+b x N, N, F, 1 (band snapped off ha ha)2HPto +77.5-kilos x 4 x 1 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 7, 2014 Author Share Posted February 7, 2014 FridayP/Squatto 300-kilos x 6 repsLeg Pressto 700-kilos x 12 repsLeg Curlstack x 3 x 14 repss/sLeg Extstack x 3 x 14 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted February 10, 2014 Author Share Posted February 10, 2014 MondayIso Pressto 3 x 3 x 62.5-kilos a side (last set lift off / spot)s/sHammer db curlsto 50-kilos x 8 reps @ loose, 17.5-kilos x 17 reps d/sOver head tricep ext (seated)to +70-kilos x 12 repsOH rope t/ext6p x 8 reps, 10p x 8 repsTPD 6 p x 12 reps Quote Link to comment Share on other sites More sharing options...
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