Mobster training diary

ThursdayDocs re stress etc then:Had to mix it up as rack being used so...CG Bench Pressmanaged to jump on and bash this outbar x 12 reps, +40kg x 12 reps, +60kg x 11 reps, +70kg x 9 reps
Seated DB Curls7.5kg @ x 12 reps, 17.5kg x 2 x 10 reps d/s 10kg @ x 10 reps
Fat Gripz DB holds35kg @ x 4 x 30 seconds. Last set hard / TnG
Seated Press in rackbar x 12 reps, +20kg x 12 reps, +45kg x 2 x 8 reps

FridayMight have been better to have had a rest dayLegsDO deadlift with fat gripzbar x 12 reps, +40kg x 8 reps, +70kg x 8 reps, +100kg x 6 reps, 115kg x 4 r/p reps Leg Curls45kg x 20 reps, 73kg x 2 x 16 reps
Leg Extensionstack (2) x 20 reps, 79kg x 3 x 9 reps. Stack too hard
Leg Pressstack x 2 x 25 reps

MondaySeated press on multi-press39kg x 12 reps, 59kg x 12 reps, 100kg x 100 reps, 107kg/stack x 10 reps no spot.
Hammer db curls10kg @ x 12 reps, 20kg @ x 12 reps, 30kg @ x 10 reps, ds 15kg x 8 reps
TPD v-handlestack x 3 x 18 reps
TPD rope handle54kg x 3 x 12 reps
R/W/Curls7.5 x 12 reps, 15kg x 2 x 8 reps (2nd set LH 5+3)

TuesdayLeg Extstack x 20 reps (2), stack x 3 x 10 reps(1)
Leg Curl45kg x 20 reps, 73kg x 2 x 17 reps
Leg Pressstack x 2 x 25 reps (hard work)
DB Holds with FG37.5kg x 4 x30 seconds.

WednesdayLast gym session at Gymspace. Said byes to Rich (PT) and gym manager.V Bench90lbs x 12 reps, 150lbs x 12 reps, 225lbs x 12 reps, 270lbs x 2 x 9 reps ds 150lbs x 12 reps
Lat Pulldowns66kg x 12 reps, 86kg x 12 reps, 93kg x 10 reps
Lever Row41kg x 12 reps, 68kg x 12 reps, 95kg x 9 reps
F/W/Curls17.5kg x 12 reps, 25kg x 12 reps, 37.5kg x 6 reps - ds 17.5kg x 12 reps

Friday
Up at stupid o’clock. Major problems on local railway (derailment) meant a shared taxi to another station, then into London and out. The original route had me all over the place. Arrived 2 hours late in Gloucester and then worked hard at clearing what can only be described as foulness. The viewers arrived a little early. Just 10 or so minutes, and are still up for the sale. There’s still a few more bits to come out but this next visit should be it. Then, laden down with my rucksack and now two smaller rucksacks I set off. Apart from cold and the sheer weight for material I was carrying (still not with everything I’d have liked - weightlifting belt buckle broke as I flipped it over my shoulder) I was off to David‘s .

Saturday
Trained at Beefs. Only fly in the ointment, having asked and got a nod from the lad on the desk, was James (gym owner) not being at all keen on chalk*. I was about to take one last rep attempt but, baring in mind I hadn’t used any for more or less 8 weeks so not so sure why I was put out. Anyway, I had to stop there. Not a big deal but I suppose the stress etc made it seem a little so.

Legs
Leg Press
100kg x 8 reps, 180kg x 8 reps, 260kg x 8 reps, 340kg x 8 reps (wraps), 380kg x 8 reps (w). there was more there.

Leg Ext
Felt my way so to speak - 25kg x 8 reps, 50kg x 8 reps, 75kg x 8 reps, 100kg x 8 reps, 120kg (stack) x 8 reps

Leg Curls
30kg x 8 reps, 50kg x 8 reps, 60kg x 8 reps (had to drop from 70kg)

Vulcan Gripper - gold spring
1/1 x 8 reps @, 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 5/6 x 4 x 1 reps
R/H: 6/6 x 4 x 1 reps

Did errands with David. Later on, back at house, I heard about what had happened after I left (had someone keeping an eye on things). Only serious issue seems to be potential missing money. For sake of peace and quiet (as I never saw said money) I’ll probably ante-up for a quiet life. So I need to revisit to do final clear out and get on a mission re sale. After that one more visit with removals when new property is sorted.

* may be a pain when using RT handle and pin I brought with me. We’ll see.

Sunday

Monday
Visit to local library to catch up on emails and obligation to BP. Also ensured contact to EEA (no reply via phone as yet re house). Back to Beef’s.

Shoulders -n- arms + RT
Seated Iso Press
0 x 12 reps, 10-kilos a side x 8 reps, 20-kilos a side x 8 reps, 30-kilos a side x 8 reps, 40-kilos a side x 8 reps, 45-kilos a side x 6 reps

Seated DB curls
10-kilos each x 8 reps, 20-kilos each x 2 x 8 reps
 
Heavy TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps - DS 40-kilos x 6 reps

RT (sans chalk)
+40-kilos x 6+ reps a side, +60-kilos x 1 rep, +80-kilos x 1 rep, +85-kilos x 4 x 1 reps.

The walk back up the hill was, as ever, fun/hard work made more so quad soreness from Saturday session.

Wednesday
Chest N back
CG Bench
used a bench press bench bar x 12 reps, 60kg x 8 reps, 80kg x 8 reps, 100kg x 6 and 4 reps

DB Rows
NB: biggest bells are 70's. 30kg x 8 reps, 45kg x 8 reps, 60kg x 8 reps

Low Rows
worked to whole stack - 135kg x 8 reps

F/A/W/Curls - flexors
17.5kg x 8 reps, 25kg x 8 reps, 35kg x 8 reps - ds 22.5kg x 15 reps

Thursday
V Gripper
to
L/H: 5/6 x VVN, 1, F, 1, N
R/H: 6/7 x 1, VVN, N, VVN, N

Saturday
Legs

Leg Press
to 400kg x 8 reps

Leg ext
to 120kg x 10reps

Leg Curl
to 60kg x 10 reps

DB Holds for time
whatever... he he

R/W/Curls
to 15kg x 2 x 8 reps right and 1 x 8 and 1 x 6 reps left

Monday
Seated Press in Beef's Gym Jones machine
to 80-kilos x 5 hard reps, dropped to 77.5-kilos and still only did 5 reps. Damn!

Hammer db curls
to 32.5-kilos x 8 loose reps  d/s to 17.5-kilos x 8 pumping reps

TPD (v-handle)
to 70-kilos x 7 hard reps d/s  to 35-kilos x 8 reps
 
RT work
was all over the place. Eventually settled on 2 x 3 reps with 80-kilos loaded.

Tuesday
V/Gripper work
usual warm ups then
LH: 5/6 x 6 x 1 reps
RH:  6/6 x 6 x 1 reps

Wednesday
Inc Iso-lateral bench
handles x 12 reps, +15-kilos a side x 8 reps, 35-kilos a side x 8 reps, 50-kilos x a side x 8 hard reps d/s to 15-kilos a side x 15 reps

Lat Pulldowns
75-kilos x 8 reps, 95-kilos x 8 reps, 115-kilos x 7 reps d/s 60-kilos x 8 reps

Deadlifts DOH
bar x 12 reps, 60-kilos x 6 reps, 100-kilos x 6 reps, 140-kilos x 3, 3 and 6 reps
 
DB W/Curls Flexors
17.5-kilos x 8 reps, 25-kilos x 8 reps, 37.5-kilos x too much dropped to 35-kilos x RH 6 reps LH 8 reps and d/s 25-kilos x LH 6 reps and 8 reps RH

DB Holds for time
hands pre-fatigued so didn't go to usual level
32.5-kilos x 30, 30 and 25 seconds

Thursday
Enjoyed a beer or three with my brother David while on a walk around the area. But the damned hills nigh on killed me! Sent off legal pack to solicitor for Hopewell St house sale. To visit Monday and do final clear out in one hit I hope.

Friday
Leg Press
plate x 20 reps, 100-kilos x 15 reps, 200-kilos x 8 reps, 300-kilos x 8 reps, 440-kilos x 8 hard reps (w)

Leg Ext
25-kilos x 15 reps, 75-kilos x 11 reps, 100-kilos x 11 reps, 120-kilos/stack x 7+2+2 reps

Leg Curls
30-kilos x 11 reps, 45-kilos x 11 reps, 60-kilos x 11 reps (d/d)
 
R/W/Curls
7.5-kilos x 10 reps, 10-kilos x 10 reps, 15-kilos x 9/9 and 6+3/9 and then ds 10-kilos x 12/15 reps

Saturday
Won £2.40 on the lotto and had a rates refund (+2 confusing/contradicting letters but whatever... the cheques mine!).

V/Gripper
Usual warm ups.
L/H: kept ballsing it up as I wanted to go to some work with 6/6. 5/6 x TnG, TnG, TnG, 1, 6/6 x N, N
R/H: 6/7 x VNN, VN, VNN, TnG, 1 (had a longer break), VN, VNN

Sunday.
it will be an early night as I am hoping to be up at 3am... damn

Seated Iso-press
handles x 12 reps, 10-kilos a side x 8 reps, 25-kilos a side x 8 reps, 41.25-kilos a side x 8 slow but successful reps.

Seated Inc db curls
7.5-kilos x 12 reps, 12.5-kilos x 8 reps, 20-kilos x 2 x 6 reps *

TPD - straight bar
30-kilos x 8 reps,* 50-kilos x 8 reps*, 70-kilos x 8 reps
* = supersetted with curls

RT
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @,
L/H: 81.25-kilos x 4 x 1 reps
R/H: 86.25-kilos x 4 x 1 reps

Then d/s to 70-kilos x 8 reps a hand alternating.

Monday
Well I didn't even need the alarm clock as I slept badly and was out of bed at 5 to 3. No problems with the trains, nice for a change, getting there. Worked as fast as I could. The back door HAD been broken in as I had been told but as I know the buyers are replacing it and, given the time scales, there was FA I could do I didn't stress over it. I did, however, run out of time. 11 boxes of magazines in the attic still to come down and too much on my own (boxes are a little knackered too). Plus my desk deffo needs to come part before it'll go through the door.

Onwards to Wales... met at the station by the agent and when we arrived at the place he'd arranged for another group of lads (all Asian) to look it over at the same time (a tactic??). They're looking to knock down and or rebuild it into flats. My best guess, right now, is the numbers don't add up.

As for me?? It's a HUGE space. Without knowing I think close to 4000 sq ft all in. The rooms on the blurb come to 2400 and it didn't include all the big rooms or all the nooks and crannys (loads!). If anything it might be too much for me. The price is no issue but works?? And even if I left some parts empty for future use would I have enough to fit out the bits I'd use. Finally, although I've just emailed them to ask what a change of use would cost me rates wise, the previous users (social club) were paying £598 PCM in business rates!!

I got lucky (even said so before I realised what I was saying) that some poor sod had topped themselves near the Severn Tunnel because it meant my ticket which was an 8.25pm from Cardiff and fixed at the time, was allowed to be used on the 6.25pm train instead. So rather than 00.25 I could get home 2 hours earlier. Still a long ass day but...

Tuesday
Late to gym as I was catching up.

CG Bench Press
to 100-kilos x 3 x 5 reps

DB Rows
to 70-kilos x 8 loose reps

Low Row
to stack x 8, 6 reps

F/W/Curls
to 35-kilos x reps @ + d/s 17.5-kilos x 15 reps @

DB Holds+FGripz
37.5-kilos x 3 x 30 seconds

Wednesday
V/Gripper
Usual warm-ups
L/H: 5/6 x 3 x 1 reps, 6/6 x N, N, F, N reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 1, F, 1 reps

Thursday
Leg Press
plate x 20 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps, (+w) 460-kilos x 8 reps

Leg Ext
25-kilos x 15 reps, 75-kilos x 12 reps, 100-kilos x 12 reps, 120-kilos x 11, almost 12 reps (not quite able to lock out)

Leg Curls
30-kilos x 12 reps, 45-kilos x 12 reps, 60-kilos x 12 reps

R/W/Curls
7.5-kilos x 12 reps, 10-kilos x 12 reps, 15-kilos x 2 x 10 reps

Saturday
Strange day workout wise. Could have been LOADS better on the RT handle I'm using (the slipperiest and spiniest of the bunch). But ok in terms of chatting to the locals etc. Even the gym owner said I looked like the main actor in Leon (Jan Reno). I also had two guys try the RT handle.

Seated press in Jones machine
bar x 12 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 80-kilos x 6, 5 reps

Hammer DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 35-kilos @ x 5+3 loose reps d/s 17.5-kilos x 8+4 reps
* super setted with presses
 
Heavy TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 75-kilos x 6 reps
* hard on this machine as I can barely hold myself on the floor.

RT
40-kilos x 6 reps @, 60-kilos x 3 reps @, 80+-kilos all over the place. Dropped to 75-kilos x 2 x 6 reps

Sunday
Chilled. Still waiting on news on Welsh gaff.

Monday
As above - still waiting. Chased up Friday and told I should know by today.

Chest n back
Iso-Inc bench
arms x 15 reps, 15-kilos a side x 8 reps, 35-kilos a side x 8 reps, 51.25-kilos a side x 5 reps, d/s 15-kilos a side x 20 reps

LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 115-kilos x 8 looser reps d/s 65-kilos x 8 reps

D/O/D/L
60-kilos x 8 reps (c), 100-kilos x 8 reps (c), 115-kilos x 8 loose reps d/s 65-kilos x 8 reps

F/W/Curls
jammed thumb on left hand u/loading on d/l which took the edge of this work
17.5-kilos x 8 reps, 25-kilos x 8 reps, 37.5-kilos x 8R/6L and d/s 20-kilos x 12 reps @

Still no reply - acknowledged as much by their agent. Also a letter from 'my' solicitor asking for some info already covered. Tsk.

Wednesday
Leg Press
plate x 20 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 470-kilos x 8 reps (w)

Leg Ext
30-kilos x 12 reps, 75-kilos x 12 reps, 100-kilos x 8 reps, 70-kilos x 8 reps per leg  

Leg Curl
30-kilos x 12 reps, 45-kilos x 12 reps, 65-kilos x 8 reps

DB Holds
40-kilos x 3 x 30 seconds

Tuesday/Thursday
V/Gripper

Friday
S+A
Seated Iso Press
lifting arm x 15 reps, 15-kilos a side x 8 reps, 30-kilos a side x 8 reps, 45-kilos a side x 7 reps

Seated DB Curls alt
7.5-kilos a side x 8 reps, 15-kilos a side x 8 reps, 22.5-kilos a side x 2 x 6 reps

s/s

TPD
35-kilos x 8 reps, 55-kilos x 8 reps, 65-kilos 2 x 8 reps

RT work (made a alteration)

Followed by 2HP using plates on loading pin.

NB: Beefs does not allow chalk

Monday
Chest n back
CG Bench
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 102.5-kilos x 2 x 6 reps / 60-kilos x 8 reps

DB Row
30-kilos x 8 reps, 50-kilos x 8 reps, 75-kilos x 2 x 6 reps

Low Row
95-kilos x 8 reps, 135-kilos x 2 x 8 reps (a little harder than before due to extra row set)

R/W/Curls
7.5-kilos x 12 reps, 10-kilos x 12 reps, 17.5-kilos x 6 reps /15-kilos x 8 reps

Tuesday
V/Gripper

Wednesday
appt early then legs
Leg Press
to 480-kilos (w) x 6 reps

Leg ext
35-kilos x 12 reps, 75-kilos x 8 reps, 1 leg x 70-kilos x 9 r/p reps

Leg Curls
30-kilos x 12 reps, 45-kilos x 12 reps, 65-kilos x 9 r/p reps

F/W/Curls
17.5-kilos x 12 reps, 25-kilos x 10 reps, 37.5-kilos x 8 reps @ d/s 20-kilos x 8-10 reps. Nice