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Hot!Mobster training diary

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Mobster
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Re: RE: Mobster training diary 2017/01/29 19:21:18 (permalink)
Sunday
Between 6 and 7pm
Adj/T/ Bar
B/H: to 120-kilos x 3 x 3 reps

 
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Mobster
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Re: RE: Mobster training diary 2017/01/30 12:13:38 (permalink)
Monday
Took my foot of the pedal a tad. All last week and event up to today I seem to be waking up around 4.30am. I've a low grade throat thing (sitting in an air-conditioned room for a week??) so am taking paracetamol. However, apart from energy, once I warmed up I was good to go.

L/Press
to 600-kilos (a few less than the week before last) x 8 reps (H1), 8 reps (H2)

Power Squat machine
Deffo felt ok on this so...
to 300-kilos x 6 reps

S/L/Curls
to stack +3p x 10 reps

L/Ext
to stack +3p x 10 reps

 
Mobster
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Re: RE: Mobster training diary 2017/01/31 12:43:53 (permalink)
Tuesday
Coughing and spluttering through the night (complete with tissue wedged into my nostrils) I still, CT Fletcher style, 'get my sh*t done'.

V/Gripper
Keeping my hand in, as it were, on grippers
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 4/4 x 1 rep
L/H: 5/5 x 3 x 1 reps, 5/6 x VVN, VN, VN, VN
R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 2 x 1 reps, 6/7 x VVN, 1, VVN

 
Mobster
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Re: RE: Mobster training diary 2017/02/01 13:56:52 (permalink)
Wednesday
Usual shenanigans after. Struggled through the gym work (not happy about it). Slept a little better if for sweating like a good 'un

DOTBDLTL
to 180-kilos x 1, 1, F, F, F. The fails all came off the floor easily but either that was it or I couldn't lock out. The first 2 were lovely.

Iso Inc B/Press
to 32.5-kilos x 10 reps

Iso L/P/Downs
60-kilos x 3 x 8 reps (tried p/overs with half the stack prior to this but it irritated the hell out of my left shoulder cuff)

 
Mobster
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Re: RE: Mobster training diary 2017/02/02 11:53:48 (permalink)
Thursday
Ahh the benefits of a half decent nights sleep. I've stopped sniffing like it's an Olympic event (still a bit and a tad bunged up) and only woke once briefly. Not quite up at the lark etc but feeling the difference. One more day should do it.

2 Hand Pinch
Threw on, as per, another 1.25-kilo and did 3, 3 and 6 reps. Felt good

 
Mobster
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Re: RE: Mobster training diary 2017/02/03 13:11:02 (permalink)
Friday
Iso B/Press
to 73.75-kilos x 3 reps @ (ok considering last week was off but 4 would have been better)

Hammer DB Curls*
to 45-kilos x 2 x 7 reps

TPD*
to 15p x 6 reps

One Hand Lift*
to 200-kilos x 2 x 1 reps. I had 3 x 1 reps in me but tore skin on the middle fingers L/H and forced a blood blister on the middle finger right (under the scar tissue from the last one). Much like the Meat Hook Deadlift it seems that I'm tearing skin almost every workout.

*G/Sets

 
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Re: RE: Mobster training diary 2017/02/06 14:59:23 (permalink)
Monday
Longish session only by virtue of enjoying a good old chin wag with a competitive member a little too much. Tape on one hands thumb and one finger (where the skins dry it's splitting if I pull on it)

L/Press
Felt heavy (but everything else after was ok so maybe it's because this is first etc).
to 640-kilos x 8 reps H1 only

P/Squat
to 310-kilos x 6 reps

s/s

Adj/T/bar
B/H: to 125-kilos + set up x 3 x 3 reps

S/L/Curl
stack +4 plates x 8 reps

L/Ext
stack +4 plates x 8 reps

 
Mobster
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Re: RE: Mobster training diary 2017/02/08 15:22:34 (permalink)
Wednesday
Usual in town and errands after
DOTBDLTL
Had to back off back down to a working poundage of 175-kilos x 5 x 1 reps

iso Inc B/Press
to 32.5-kilos x 8 reps. Felt good for more but held back

Iso P/Downs
No warm ups just straight in at 62.5-kilos x 3 x 8 reps (last time was a better pump - not enough carbs?)

 
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Re: RE: Mobster training diary 2017/02/09 10:57:20 (permalink)
Thursday
Two hand pinch
another 1.25-kilos added (2.5-kilo back load) x 3, x3 and x 4 reps

 
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Re: RE: Mobster training diary 2017/02/10 13:56:38 (permalink)
Friday
Good walk yesterday afternoon. Decided not to do any one hand lift work today for 2 reasons. One the skin would only tear again as it's not properly healed again and I was a little tired.

Seated Iso Press
Usual left shoulder problems - I couldn't get the arm back for a bit of dumbbell pressing after.
to 73.75-kilos x 4 left and 3 reps right.

Hammer Dumbbell Curls
to 45-kilos x 2 x 8 reps

TPD
to 15p x 8 reps

BWT: 281lbs

 
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Re: RE: Mobster training diary 2017/02/12 11:17:25 (permalink)
Sunday
Adj/T/Bar
to 130-kilos x 1/3, F, 3 and 1/3 (left figure for left hand, right for the right)
So a cracking right hand session then

 
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Re: RE: Mobster training diary 2017/02/13 13:46:26 (permalink)
Monday
L/Press
worked to 640-kilos again and was hoping to push from H3 but 2 reps aid no so dropped the seat back to H2 and did 8 reps

P/Squat Machine
to 315-kilos x 8 reps

S/L/Curls
to +4p x 9 reps

L/Ext
to +4p x 12 reps

Took my time hence good workout weights wise.

 
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Re: RE: Mobster training diary 2017/02/15 13:55:11 (permalink)
Wednesday
Did not get the NHS Job I went for yesterday - half disappointed. Late to gym as appts where early today
DOTBDLTL - Sumo
to 180-kilos x 3 x 1 reps (at last!)

Iso Inc B/Press
to 37.5-kilos x 12 reps @

Iso L/Row
to 100-kilos a side at a time x 8 reps

 
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Re: RE: Mobster training diary 2017/02/16 13:16:42 (permalink)
Thursday
Two hand pinch
Does a good thick bar day make a difference to pinch work? Possibly.I feel a little fatigued this morning although I ate well and thought I slept ok.
added another 1.2-kilos (so over 91.45kg now) x 3, x 3 (slight slip on r.thumb skin) x 2+ F. Rested and pulled 1. Couldn't pull a 2nd here.

 
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Re: RE: Mobster training diary 2017/02/17 15:30:48 (permalink)
Friday
Decent session today. Dropped weight on two lifts and upped it on the other two
Iso Press
Usual form - down to 70-kilos a side x 4 solid reps. I'll stay at this weight for a week or two.

Hammer DB Curls
to 47.5-kilos x 2 x 6 reps - felt heavy

TPD
to 15.5p x 6 reps

One hand Dinnie style lift - for time
Changed this to singles for time and warmed up with 100 and then jumped to 3 x 1 x time with 160-kilos. Skin did not tear.

Bwt: 282lbs flt like I ought to be eating more so this was nice.

 
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Re: RE: Mobster training diary 2017/02/18 17:32:16 (permalink)
Saturday
Trained today and I have a lunchtime appt Monday and Tuesday.
Adj/T/Bar
to
L/H: 120-kilos x 3 x 3 reps
R/H: 137.5-kilos x 3 x 3 very r/pause reps (10-20 secs between reps)

Then a walk out to see 'Sultan the Pit Pony' sculpture. Misty so didn't see much (it's a 200+ feet long earth sculpture).

 
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Re: RE: Mobster training diary 2017/02/21 15:11:25 (permalink)
Tuesday
in lie lieu of Mondays missed session. Problem - thinking it was Monday (the gym opens at 6am) I arrived at 7.50... but it opens at 9am lol!! So... 1hr 10mins instead of the leisurely 2hrs I thought I had.

L/Press
did more sets than usual but more or less back to back
to 640-kilos x 8 reps @ H2 (the rest H3)

S/L/Curls
to+4p x 9 reps

P/Squat Machine
to 320-kilos x 8 reps

L/Ext
to+4p x 9 reps

 
Mobster
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Re: RE: Mobster training diary 2017/02/23 14:48:29 (permalink)
Thursday
In town again and then
Two Hand Pinch
Knuckles (right hand middle two) ached during warm up sets. Enough to make me think I was gonna struggle. However, I thought you've done 40+ hour weeks, trained with torn skin and you've got it easy so... clear the mind, be in the moment and focus. So...
to 92.7-kilos x 2, 2,  and 4 reps (I'd started with the intention of 4 x 2 so was happy)

 
Mobster
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Re: RE: Mobster training diary 2017/02/24 15:09:03 (permalink)
Friday
Seated Iso Shoulder Press
usual format
to 70-kilos a side x 3L/4R, then 4/4 reps

Hammer DB Curls
to 47.5-kilos x 2 x 7 reps

TPD
to 16p x 6 reps

One Hand Lift
to 170-kilos x 3 x 1 timed efforts

 
Mobster
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Re: RE: Mobster training diary 2017/02/26 13:22:51 (permalink)
Sunday
Adjustable Thick Bar
As I get towards the heavier weights being warmed up makes all the difference. So sets 2 and 3 are better than set 1.

L/H: to 122.5-kilos x F, 121.25-kilos x 3 x 3 r/p reps (just long enough to reset or re-chalk)
R/H: to 140-kilos x 3 x 3 r/p reps

 
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