mobsterone Posted July 11 Author Share Posted July 11 [b]Thursday[/b] [u]Hammer Dumbbell Curls[/u] to 70kg/154lbs x 18 reps [u]Skull Crushers[/u] to 81.5kg/180lbs x 10 reps [u]Standing BB Reverse Wrist Curls[/u] to 60kg/132lbs x 11 d/s to 30kg/66lbs x 20 reps 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 12 Author Share Posted July 12 [b]Friday[/b] Wanted to see where I was and had people geeing mne up so [u]Close Grip Bench Press[/u] to 180kg/396lbs x 12 rep s/s during heavy bench [u]Low Cable Row[/u] to stack + 1 stacker (eqv to 275lbs) plate x 20 reps [u]DOHTBDL[/u] to 170kg/374lbs 1 x 3 and 1 x 4 reps (more if not pushed for time) 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 15 Author Share Posted July 15 [b]Monday[/b] [u]Lever Squat[/u] 120kg x 8, 240kg x 6 and 360kg/792lbs x 2 (more next time) [u]Iso Lever Leg Press[/u] 200kg/440lbs x 7 reps (had to reset and go again on the right leg) [u]Lying Leg Curls[/u] 4p x 8 reps, 8p x 4 reps [u]Leg Extensions[/u] 1/2 stack x 8 rep, stack + 12.5kg x 4 reps NB: Friday was NOT 12 reps with 180kg. It was 1 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 15 Share Posted July 15 killer leg day 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 16 Author Share Posted July 16 [b]Tuesday[/b] I did something to my left knee (feels specific to the kneecap) coming downstairs this morning. Hurt like a mofo for a bit. On went a knee sleeve which helped loads. Took it half off for my afternoon steps and just got a tiny twinge on my way back. Zero reason for it to hurt - no obvious straining, twisting etc. Training was great lol [u]Seated Press[/u] to 102.5kg/226lbs x 5 reps [u]Saxon Bar Work[/u] The plan was 3 x 4 x 100kg/220lbs. But I was in the zone so 100 x 4, 102.5kg x 3 x 3 reps then singles to a fail at 112.5kg/247.5lbs 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 16 Author Share Posted July 16 On 7/15/2024 at 4:04 PM, John Knowlton said: killer leg day My left knee agrees lol 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 18 Author Share Posted July 18 [b]Thursday[/b] [u]Dumbbell Curls[/u] to 35kg/77lbs x 11 reps [u]Tricep Pressdowns[/u] to 16p x 9 reps [u]Standing BB Wrist Curls - flexors[/u] to 102.5kg/225.5lbs x 8 reps [u]Josh Baker Wrist Curls[/u] From his 'how to develop 20-inch forearms YT vid Broomstick x 20 reps x pain Bwt back to 315lbs 2 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted July 18 Share Posted July 18 On 7/16/2024 at 11:40 AM, mobsterone said: My left knee agrees lol How's the knee? 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 19 Author Share Posted July 19 [b]Friday[/b] I may have shot myself in the foot grip wise with the Saxon and forearm work of the last 2 days. That and having a good bench session lol [u]Close Grip Bench Press[/u] All bar top weight were either paused or paused and done with feet up broomstick x 40, bar x 8, 60kg (last rep paused) all feet up, 80kg x 6 (same as 60kg), 120kg (feet up and paused), 140kg/308lbs (same), 160kg/352lbs (paused) then 182.5kg/401+lbs x 1 no spot and 1 ground out with the gym owner spotting. After I showed with the Josh Baker trick and we did a forearm flex for the camera. [u]One Arm Dumbbell Row[/u] 50kg/110lbs x 15 reps, 70kg/1254lbs x 15 reps, 90kg/198lbs x fail - I was done [u]MiraFit 60mm handle work[/u] barely got any top weight reps 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 19 Author Share Posted July 19 On 7/18/2024 at 12:31 PM, Douglas Carney said: How's the knee? So far so good. Tiny tweak to remind me yesterday but ask me Monday = leg day 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 22 Author Share Posted July 22 [b]Monday[/b] @ Powerhouse Gym Put two members thru the wringer for fun. One on 2 sets of squats and another on 3 back movements. Warmed up my knees just in case. No issues [u]Power Squat Machine[/u] Maxed it out at 490kg/1078lbs x 8 reps (resistance band to hold weights on). Pretty sure I used to be able to load 505kg but they have less 25's now [u]Leg Press[/u] to 610kg/1342lbs x 15 reps. Not the same range of movement as in my gym [u]Lying leg Curls[/u] to 16p x 4 r/p reps [u]Leg Extension[/u] to 3/4 stack x 9 r/p reps bwt: 315lbs 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 22 Share Posted July 22 NICE ONE 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 23 Author Share Posted July 23 [b]Tuesday[/b] @ Powerhouse Gee'd up one of the female members to hit a 40kg/88lbs PB on bench press [u]Seated Press[/u] to 102.5kg/226.5lbs x 6 reps [u]Saxon Bar Work[/u] to 103.75kg x 3 x 3 and a bonus 105kg/231lbs x 3 reps Little less sweaty heat wise today. Yesterday it was dripping off me. 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 25 Author Share Posted July 25 [b]Thursday[/b] Back silly stiff the last 2 or so days so stretched before leaving and rested it more over night. By the time I arrived @ Powerhouse if felt ok. Wore my new 'hawk tuah - lift that thang' shirt to the gym. [u]Hammer Dumbbell Curls[/u] to 70kg/154lbs x 18 (meant to do 19) [u]Skull Crushers[/u] to 81.5kg/179lbs x 10 reps (if not easy not an issue to do) [u]BB Reverse W/Curl - Extensor[/u] 65kg/143lbs x 8 reps - d/s to 30kg x 20 reps 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 26 Author Share Posted July 26 [b]Friday[/b] @ Powerhouse. Took my time [u]Close Grip Bench Press[/u] All early sets paused and or feet up to 182.5kg/401.5lbs x 3 x 1 reps Also tried a Mark Bell black slingshot of another gym user to see how that felt (worked to 140/308lbs [u]Mid-Iso Row[/u] to 125kg/275lbs x 4 reps [u]DOHTBDLs[/u] to 172.1kg x 2 x 3 reps easy 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 26 Share Posted July 26 Nice workout Happy Friday, those slingshots are nice. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 29 Author Share Posted July 29 [b]Monday[/b] @ Powerhouse Gym Hatfield Squat bar x 8, 100kg x 8 reps,200kg/440lbs x 6 (2 reps paused on bench - support belt only), 310kg/682lbs x 6 (reps PB and belt, heavy wraps etc on). Pic to follow. First 3 reps were the fasted I've done at this weight. Two gym buddies cheering me on [u]Leg Press[/u] 200kg x 8 reps, 400kg xc 8 reps, 680kg/1496lbs (lighter wraps on) x 8 reps [u]Lying Leg Curls[/u] 9p x 8 reps, 16p x 5 r/p reps [u]Leg Extension[/u] stack x 12 reps only (time ran out) 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 29 Author Share Posted July 29 On 7/26/2024 at 2:38 PM, John Knowlton said: Nice workout Happy Friday, those slingshots are nice. Ordered an XXL Mad Dog Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted July 29 Share Posted July 29 Awesome work as always mate. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 29 Share Posted July 29 MAD DOG is like a two-ply bench shirt supper cool 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted July 30 Author Share Posted July 30 [b]Tuesday[/b] I might swap around a forearm specific move with the Saxon bar work cos it can be so annoyingly inconsistent. Press was great so the usual idea of hard leg Monday meaning struggle Tuesday can't apply [u]Seated Press[/u] to 105kg/231lbs (changed on the fly from an intended 102.5kg x 7) x 4 reps [u]Saxon Bar Work[/u] to 105 x 1 and done. Dropped it down and was still done. Off home then 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 1 Author Share Posted August 1 [b]Thursday[/b] Nice n humid in the gym. @ Powerhouse [u]Dumbbell Curls[/u] to 35-kilos/77lbs x 12 reps @ arm [u]Tricep Pressdowns[/u] to 17p x 5 reps I use a dipping belt to hold me from being pulled off the floor [u]Standing BB Wrist Curls and Josh Baker Wrist Curls[/u] to 105kg/231lbs x 8 reps. No drop set but straight on JB WC and 3 x 20 reps with a broomstick and bonus x 20 reps behind my back 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 1 Author Share Posted August 1 On 7/29/2024 at 6:26 PM, John Knowlton said: MAD DOG is like a two-ply bench shirt super cool Deffo double layered across the chest. A quick go the other day on my buddies and I had to PULL 120kg to my chest. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 2 Author Share Posted August 2 [b]Friday[/b] Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot [u]Close Grip Bench Press[/u] The current feet up and paused etc warm ups then I started using sleeves and the slingshot from: 140kg/308lbs x 1 (paused - flew up) 160kg/352lbs x 1 (paused - flew up) 180kg/396lbs x 1 (slingshot came off left elbow still done) 185, 190, 200kg/440lbs all x 1. Then 5 plates a side x fail (first time ever even feeling this). See photo. I changed my grip to slightly wider, dropped to 210kg/462lbs and made that [u]Close Grip V Mag Grip Handle Pulldowns[/u] 1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think) 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 2 Share Posted August 2 SUPPER WAY COOL nice workout, the slingshot is a great tool to have 2 Quote Link to comment Share on other sites More sharing options...
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