mobsterone Posted August 5 Author Share Posted August 5 Monday @ Powerhouse Gym. Took my time. SSB Hatfield Squat to 320kg/704lbs x 4 (more there but no spot. Might be a rep PB) All properly to bench and had a nice comment after Leg Press to 690kg/1518lbs x 10 reps. Same shorter range at PH as per vs longer at home gym Lying Leg Curls 9p x 8 reps, 16p x 6 r/p reps (hams were shot) Leg Extensions to 3/4 stack x 1 leg x 11 reps @ 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 5 Share Posted August 5 (edited) HAPPY LEG DAY MONDAY Edited August 5 by John Knowlton 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 6 Author Share Posted August 6 Tuesday Seated Press to 105kg/231lbs x 6 reps 3-inch Wrist Roller work Tested where I was on this set up x 3 reps, +20kg x 3 reps, +40kg x 3 rep, +60kg x 1 and +80kg/176lbs x 1 rep (had to brace against frame at this weight 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 8 Author Share Posted August 8 [b]Thursday[/b] 60th birthday today - but it's also a heavy arm day... so... [u]Hammer Curls[/u] to 90kg/198lbs x 8 reps [u]Skull Crushers[/u] Left elbow tweaky and not helped by me mis-loading 5kg light on the right side to 84kg x 8 reps [u]Standing BB Wrist Curls - Extensors[/u] to 65kg x 8 reps - d/s to 30kg x 20 reps 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 8 Share Posted August 8 WELL SHOOT HAPPY 60th BIRTHDAY TO YOU...... great workout today 60 years young and still pushing heavy weight, you are my hero. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 9 Author Share Posted August 9 [b]Friday[/b] With Chris J and pal. Ran out of time for deadlifts [u]Close Grip Bench Press[/u] used the slingshot as an actual part of the training to 160kg x 3 reps, 185kg x 3 reps (vid) then 190kg/418lbs x 2 x 3 reps s/s [u]Low Cable Rows[/u] to stack (eqv to 264lbs) x 2 reps 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 12 Author Share Posted August 12 Monday Heat made sleeping the last day or so annoyingly bad. So it was a double ristretto kinda day Hatfield Squat w/up x bar x 12 reps, 100kg x 8 reps, 200kg x 6 reps, 330kg/726lbs x 5 reps (pic from vid to follow) Leg Press 200kg x 11 reps, 400kg x 11 reps, 690kg x 11 reps Lying Leg Curls 11p (mis-load) x 8 reps, 17p x 4 reps s/s Leg Extensions stack x 8 reps, 17p x 6 reps r/p one leg at a time 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 12 Author Share Posted August 12 Rep 1 of 5 with 330kg/726lbs 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 12 Share Posted August 12 Killer leg day 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 13 Author Share Posted August 13 [b]Tuesday[/b] [u]Seated Press[/u] usual high rep warm up to keep range of movement on point 60kg x 8 reps, 107.5kg/236.5lbs x 6 reps [u]3-Inch Wrist Roller[/u] to 81.25kg/181.5lbs x 3 x 1 reps [u]Josh Baker Wrist Curls[/u] 3 x 20 reps x broomstick and then 1 x 20 reps with either hand using a 2kg/4.4lbs dumbbell (felt a bit of a faff). Forearms were PUMPED! 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 15 Author Share Posted August 15 Thursday Good solid session Dumbbell Curls to 37.5kg/82.5lbs x 8 reps easy s/s Tricep pressdowns (tried a Westside Barbell shirt trick with the sleeves) to 17 x 6 reps (more there) Standing BB Wrist Curls - Flexor to 110kg/242lbs x 8 reps easy then d/s to 70kg x 20 reps and 1 x 10 JB wrist curls with stick 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 16 Author Share Posted August 16 Friday Arrived early and took my time. @' Powerhouse Close Grip Bench Press All following were with sleeves and sling-shot to 180kg x 3, 190kg x 3, 195kg x 3 and then ALMOST 200kg/440lbs x 3 (just failed last rep and got a spot). Previous sleeves only PB is 200kg. I was making noise on the last 2 sets lol s/s Low Iso Lever Row to 135kg/297lbs x 4 reps HAF Face pulls with resistance bands 1st time doing this so I felt my way along to heavy red x medium spacing grip x 12 reps 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 20 Author Share Posted August 20 Tuesday Humped my Cerberus SSB to the gym. Laden with my wrist roller etc it totaled 40+kg walked 2/3rds of a mile. Oof. Load tested it to 405kg/892lbs. Seated Press to 110kg/242lbs x 6 reps Wrist Roller No warm up cos loading and unloading the SSB was enough 83.75kg/184.25lbs x 3 x 1 reps. Absolutely brutal. Did 20 reps x JB wrist curls and 20 reps behind the back wrist curls x broomstick. Pump was painful 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 20 Author Share Posted August 20 Monday Hatfield Squat Upped the warm ups. All to bench as per bar x 12 reps, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps support belt only, 340kg/748lbs x 4 reps. No spot. Belt n wraps on. Last set made my ears pop lol Leg Press 200kg x 12 reps, 400kg x 12 reps, 690kg x 12 reps Lying Leg Curls to 17p x 4 r/p reps Leg Extensions to 18p (almost the whole stack) x 4 reps per leg 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 22 Author Share Posted August 22 Thursday Felt off (still having issues with my gut since Monday's hard squat workout). No rush at Powerhouse. Once I got training the only issue was the humidity and sh*t got done. Off to new Aldi's after Hammer Dumbbell Curls to 90kg/198lbs x 8 reps (easy) EZ Skullcrushers (accidentally warmed up with TPD) to 79kg x 8 reps (easy). Needed to be heavier Standing BB Wrist Curls - Extensors to 70kg/154lbs x 6 reps then DS to 30kg/66lbs x 15 reps 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 23 Author Share Posted August 23 [b]Friday[/b] @ Powerhouse Gym [u]Close Grip Bench Press[/u] Warm ups inc 180kg/396lbs x 1 where I started using the slingshot and it popped off one elbow but I still did the rep to 205kg/451lbs x 3 x 1 reps. 1st was slow, 2nd fast and 3rd ok but right shoulder had a dull ache [u]One Arm Dumbbell Row[/u] to 90kg/198lbs x 8 reps (easy) [u]Facepulls[/u] Light red band x 12 reps, med red band x 12 and grey band x 12 reps Bwt (from yesterday): 324lbs 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 23 Share Posted August 23 HAPPY FRIDAY Nice workout today. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 26 Author Share Posted August 26 [b]Monday[/b] Felt fine walking down etc. Did NOT go to plan. [u]Hatfield Squat[/u] to 300kg x 1 rep (no probs). Went to 365kg x and bombed. Dropped back to 350kg... walked it out... walked it back and called it a day lol [u]Leg Press[/u] to 690kg x 14 reps [u]Lying Leg Curls[/u] to 17p x 5 reps [u]Leg Extensions[/u] to 18p x 5 reps per leg 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 26 Share Posted August 26 Not every day goes as planned. still not bad. 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 27 Author Share Posted August 27 [b]Tuesday[/b] [u]Seated Press[/u] to 112.5-kilos x 4 reps - very much if I can move it off the pins I'll rep it [u]3-inch Wrist Roller[/u] straight to 83.75-kilos x 3 x 1 reps - usual crazy bone deep ache 3 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 29 Author Share Posted August 29 [b]Thursday[/b] [u]Dumbbell Curls[/u] to 40kg x 8 reps [u]Tricep Pressdowns[/u] to 18p (eqv to 108kg/238lbs) x 6 reps It helped to have someone put me in the starting position when I normally do this myself [u]Standing BB Wrist Curls - Flexor[/u] to 112.5kg x 6 reps 2 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted August 30 Author Share Posted August 30 [b]Friday[/b] Up early. Killer day at the gym @ Powerhouse [u]Close Grip Bench Press[/u] Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot s/s [u]Iso Lever Mid-Row[/u] 45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs [u]Holle Gripper[/u] Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me. [u]Facepulls [/u] to the gyms heavy blue band x 8 reps 4 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 2 Author Share Posted September 2 [b]Monday[/b] At gym early - didn't wanna rush. Reset, a little, the squats [u]Hatfield Squats[/u] warm up then 120kg/264lbs x 8, 220kg/484lbs x 6 and 320kg/704lbs x 4 reps [u]Leg Press[/u] 200kg x 16, 400kg x 16 reps, 690kg/1518lbs x 16 reps [u]Lying Leg Curls[/u] 7p x 8 reps 17p x 6 reps (4+1+1) [u]Leg Extensions[/u] Stack (125kg) x 12 reps, stack x 5 reps (wanted 7) per leg Bwt: 328lbs 3 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted September 2 Share Posted September 2 Smashing it as usual mate. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted September 3 Author Share Posted September 3 [b]Tuesday[/b] @ Powerhouse [u]Seated BB Press[/u] to 115kg/253lbs x 6 reps [u]3-Inch Wrist Roller[/u] 85kg/187lbs x 3 x 1 reps 2 Quote Link to comment Share on other sites More sharing options...
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