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Mobster
07-15-07, 7:01 am
Friday
It sucked
Grippers and thick handled dumbbell

Sunday
Viking Press
equ (about 30-kilos) x 8 reps, plus 35-kilos x 8 reps, then (I thought it was 52.5-kilos) plus 45-kilos x 8 reps, then plus 55-kilos (to make up for cock up) x 4 reps - all reps on all weights strict today

E-Z O' bar curls
bar plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 55-kilos (63.5 total approx) x 6 loose'ish reps

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps

Mobster
07-17-07, 3:16 pm
Tuesday
Great session - complete opposite of Fridays
Grippers
forgot RB 240ip so after warm ups
L/H: BBGM x 5 x 1 reps :D
R/H: BBE 1 x rep, CoC 3.5 x 1 rep, BBSE x 3 x 1 reps :D

V-bar
B/H: 45, 75, 90, 105, 120 and 135-kilos x 1 rep, 145-kilos x 3 rep (was gonna be 142.5-kilos x 5-6 x 1 reps) :D :D, then 150-kilos / 330lbs x 1 rep and just missed 152.5-kilos.

w/roller
60, 90 x 1 rep then jumped to (cos I was feeling it) 130-kilos / 286lbs (PB) x 1 upwards rep only - had to let it slide down but 286lbs is still a PB.

Bwt: 19st 8lbs or 274lbs

Mobster
07-19-07, 7:01 am
Thursday
Warm day today - nice :D

Leg Press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos / 1234 lbs x 4 reps (held back)

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 6 reps (stack is about 90-kilos so total = 242 lbs)

CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 4 x 1 reps (308 lbs)

Mobster
07-22-07, 6:12 am
Ahh the joys of it being wet... no internet, not digi tv and 123.00 spent on a taxi getting home (meter showed 156.00) due to no trains. Still trained but felt iffy for quite a bit of it. Probably due to barely eating during my expensive 6 hours total journey home the day before....

Saturday
Grippers
usual warm ups
L/H: GM x VVN, then 3 x 1, VVN x 2 x 1
R/H: BBE x 1, CoC 3.5 x VVN, x 1, BBSE x 1, x VVN x 2 x 1

Dumbbell
B/H: 'Baby' Inch (53-kilos) x 3 x 1 reps
L/H: Inch x 3 x 1 (all very hard), then 70-kilos in plates loaded 2.5-inch handled dumbbell x 1 rep, then (strong) x 2 reps.
R/H: Inch x 3 x 1 reps, then loaded another (we have three) 2.5-inch handled dumbbell with 90-kilo in plates and did 3 x 1 reps total.

Pallet drags - pallet and 150-kilo tire
7 x 1 laps around yard (see feeling iffy)

Mobster
07-23-07, 6:18 am
Monday
A certain air of anticipation with the flooding now having breached the lower end of Gloucester itself (Westgate end of town). I have just come back from Gymnation and houses near the Bristol Road (same side of town as above) are being evacuated as the drains are about to back up. There is a small water 'bowser' in Alfred Street but no one was trying to get water from it as I came back home. I may pop out and buy some tinned goods in case the electricity goes.

2HP @ 70mm @ GN
worked to 90.5-kilos (which is sweet after the last few times) in singles and then did 3 x 1 reps, 1 x 3/4 rep (not quite locked out and felt dizzy) and another which just came off floor.

Bwt 19st 9lbs

Mobster
07-25-07, 6:28 am
Wednesday
Grippers
usual warm ups then
L/H: BBGM x 6 x VVN reps
R/H: BBE x 1 rep, CoC 3.5 x 1 rep, BBSE x 4 x VVN reps

W/roller
worked in singles to an attempt at 135-kilos which came up but only a foot.

Mobster
07-27-07, 4:27 am
Thursday (in lieu of Friday)
Viking Press
equ x 8 reps, plus 35-kilos x 8 reps, plus 56.25-kilos x 4 and x 3 reps (not good as it was better last time)

EZ Curls
plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 55-kilos x 7 reps (little loose form)

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x went to pot. So...

Tricep pressdown and CG Bench
TPD: 10-kilos x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 4?? reps then did 60-kilos CGB x 15 reps as a challenge to Nick followed by three reps with the baby inch in a two hand chest crush curl (easy).

BigAnt
07-27-07, 12:08 pm
Thursday (in lieu of Friday)
Viking Press
equ x 8 reps, plus 35-kilos x 8 reps, plus 56.25-kilos x 4 and x 3 reps (not good as it was better last time)

EZ Curls
plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 55-kilos x 7 reps (little loose form)

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x went to pot. So...

Tricep pressdown and CG Bench
TPD: 10-kilos x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 4?? reps then did 60-kilos CGB x 15 reps as a challenge to Nick followed by three reps with the baby inch in a two hand chest crush curl (easy).

---------------------------------------------------------------------------

what are you training for?

any joint pain??

Mobster
07-29-07, 7:23 am
Hi Bigant, occasional joint pain for which I take Glucosomine. I used to do normal / wide grip bench for years and my shoulder / rotator cuff would ache. When I warm up I do a little rotator cuff work and the supp helps with the rest. No problems with wrists etc just occasional twinges which are enough to remind me to use good form and stretch, warm up etc.

50% of my training is for general strength and size (300lbs+ bench, 200lbs+ press, 150lbs ez curls, etc etc) and the other for grip strength. I compete every year in the British Grip Championships (won it last year and lost it by 2.7 points this year :( ). I've a few British and world records to my name in that arena of strength (there's a photo of me breaking the British record for the v-bar lift in the September issue of Muscular Development magazine).

Sunday
Stomach a bit off (too much ice cream last night) so first part wasn't as good as it ought to have been.

Grippers
L/H: BBGM x 6 x VN only
R/H: CoC 3.5 x 3 x 1 then BBSE x 3 x VN only

V-Bar
usual warm ups then missed at 147.5-kilos so went to 146.25-kilos x 5 x 1 reps (each one better than the last even though chalk was very low and so used sparingly)

W/Roller (GN model)
80-kilo x 5 x 1 reps

Bwt: 19st 9lbs / 275lbs

Mobster
07-31-07, 6:20 am
Tuesday
Leg Press
0-kilos @ x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 6 reps tough.

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 7 reps

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 61.25-kilos e/s x 3 x 1 reps

Bwt 19st 9lbs / 275lbs

Mobster
08-02-07, 7:23 am
Thighs and to a lesser degree back still have some DOMS but onwards!

Thursday
Grippers
L/H: GM x VVN, VVN, 1, VVN, VVN, VN
R/H: CoC 3.5 x 1 rep, CoC 4 x 1/2" (moved in hand), 1/4", 1/4"+, 1/4"+ (ie: just over 1/4")

Thick handled dumbbell deadlifts
B/H: Baby inch x 3 x 1 reps
L/H: 75-kilos on 2.5" thick handled d/bell x 3 x 1 reps (easy)
R/H: Inch x 3 x 1 reps, 95-kilos x 3 x 1 reps (only last one hardish)

Thick bar partial deadlifts - bar is 2" thick
2p e/s x 1 rep then the same with 1 more plate etc etc to 7p e/s x 1 rep (310-kilos) and 8p e/s x miss (350-kilos)

Pallet drags
alternated reverse drags and forward drags 4 of each (8 in total)

Mobster
08-05-07, 2:26 am
Saturday
CG Bench (as per new routine)
10-week or in my case 10 training cycle plan to bench 180-kilos / 396lbs.
20-kilos a side x 12 reps, 27.5-kilos a side x 10 reps, 35-kilos a side x 8 reps, 40-kilos a side x 7+1 reps (actually did 8 first time but did not lock out 8th rep completely and had to rack it quick when lactic acid caught me out)

2HP
worked to 92.5-kilos @ 44mm x 3 x 1 reps with a missed 4th rep.

Mobster
08-05-07, 9:01 am
Sunday
... man oh man... I was on my way back from the newsagent newspaper and choc in hand when I saw Nick. I should have run cos he says 'are you gonna do some conditioning work with us today and I said yes like a plum ha ha

So...

We all did 1 minute each, with 1-2.5 mins rest in between (all got the same as we all did the same circuit with staggered starts, of the following:

Chins 12 reps
Dips* 17 reps (pumped at 8)
V-Ups 22 reps
Burpess 15 reps
Bag work 1 minute (liked this - really pounded it
Band sprints 6 (could have done more but not in time)
Thrusters 7 (awful form)
Leg raise 18
KB Swings 18 (middleweight bell)
Push ups 20
Box jumps 9 (low platform)
tire work 8 laps (almost walked through)
* indicates where I started from so chins were last

As we all pushed ourselves and some did more or less we were all fucked. My stich came and went and I had the same mid session head ache as others. I recovered quickly enough (thanks to the pallet drags taking a similar time) but was, as TT pointed out, fucked enough to be very quiet at the end ha ha

Mobster
08-06-07, 6:59 am
Monday
Thanks goodness it wasn't shoulders and arms today!! Even so it was a tad off.

Grippers
L/H: BBGM x VVN, VVN, 1 (T), 1 (T), VVN, VVN (T), VVN (T)
T = touched with free hand.
R/H:CoC 3.5 x 1 (T), CoC 4 x VVN (T), x 0, x 0 (couldn't get it in hand properly), VVN (T), VVN (T)

Dumbbell
B/H: Baby Inch x 3 x 1 reps @
L/H: 80-kilos x 2 of 5 attempts
R/H: 97.5-kilos x 3 of 5 attempts

Mobster
08-08-07, 6:25 am
Wednesday
43 today so I celebrated by training and working ha ha
Viking Press
equ x 8 reps, plus 35-kilos x 6 reps, plus 56.25-kilos x 5 reps :D Much better than last time.

EZ Curls
+ 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 55-kilos x 8 tough ass kicking reps

Dips
bwt (took boots off) x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps

Mobster
08-10-07, 7:34 am
Friday
'light' day on grippers

Grippers
L/:H RB 240ip x 1, x 3, x 3, x 3 reps
R/H: CoC 3.5 x 5 x 1 reps

V-Bar
usual warm ups then
L/H: 150-kilos x 2 x 0 (missed attempts) 147.5-kilos x 3 x 1 reps
R/H: 150-kilos x 5 x 1 reps

No wrist roller work due to time and that Mike Daly and buddy had come in at the beginning (having left Fife at 3.30am) to collect two of the thick handled dumbbells Al Christie brought with Nick etc. Send them off for breakfast and did the rest of the workout then back to the unit for 1130am. That said we then chewed the fat and all played with the baby inch, normal inch and shut grippers etc. I knew they wouldn't be able to resist.
R/H:

Bwt: 19st 10lbs 8oz

Mobster
08-12-07, 3:27 pm
Sunday
Bench press (prioritizing principle)
20-kilos a side x 12 reps, 27.5-kilos a side x 10 reps, 35-kilos a side x 8 reps, 40-kilos a side (60% max) x 8 reps - all good n solid :D

Leg Press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 8 hard reps

Pullover machine
12p x 8 reps, 18p x 8 reps, stack (20) + 21.25-kilos x 6 reps

Bwt: 19st 9+ lbs / 275lbs (highest this week was 276.5lbs

Mobster
08-14-07, 7:53 am
Tuesday
Grippers - 'heavy' day today
L/H: BBGM x 1A (assisted), then VVN, VVN, VVN, VVN
R/H: CoC 4 x 0 (nowt to give) then VN, VN, VN, N, N

Grip Machine
Used both
Nicks 1st - all reps one handed using gripper style machine and set so last 10mm or less work only - ie: close
20-kilos x 6 reps @, 40-kilos x 6 reps @. 50-kilos x 5 reps @, 60-kilos x 0 (too heavy)

My IM machine - all reps done as partials for last 3/4-inch (put blocks of wood and weights under loaded weights to raise starting point) and two handed with thumb over
40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 140-kilos x shit (too big a jump too soon) so dropped to 130-kilos x 3 reps, 135-kilos x 3 reps, then 140-kilos x 3 x 1 reps

Dumbbells
warm up with baby Inch only - due to above had fuck all to give - may do later or drop in drive to do 4 til xmas

Mobster
08-14-07, 2:18 pm
Tuesday pm
Thick handled dumbbell work
B/H: Baby Inch x 3 reps @
L/H: 80-kilos (plates alone) x 1, x 1, x 1, x 0, x 1, x 1
R/H: 97.5-kilos (as above) x 1, x 1, x 1, x 0, x 1, x 1

Pallet drags
3 x reverse (facing towards pallet) and 2 times forward. Tried a 3rd forward pull but had nothing about 2/3rd's of the way round.

Mobster
08-16-07, 9:42 am
Thursday
was nigh on done packing orders when lads turned up for a bench session and as I was due to do one tomorrow did it today with them. 2nd 'cycle' @ 65%: I took the lighter option and will up to slightly higher weight on session two cycle two next time (see previous plan).

CG Bench
20-kilos a side x 12 easy reps
27.5-kilos a side x 10 easy reps
35-kilos a side x 8 easy reps
43.75-kilos a side x 7 nice reps (107.5-kilos total)
Next time is 108.75 or 44.375-kilos - I'll round this up to 44.5-kilos a side using spring collars and if need be tape weight on or go to 45-kilos a side as the next weight is 48++.

Mobster
08-17-07, 2:26 pm
Friday
a long day - very long day. I had planned on doing my grippers and dumbbell work as per the schedule but Sam (CoC3) and Paul (Viper) has asked to come down and do some stuff so it ended up as something of a training marathon.

Planned
Grippers 'light day'
usual warm ups
L/H: Paul 'Viper' Savage's 'easy' 3 x 6 x 1 reps
R/H: CoC 3.5 x 6 x 1 and at least two attempts with Sam's easier than mine CoC 4 gripper

Dumbbell
B/H: baby inch x 3 x 1 reps
L/H: 80-kilos x 6 x 1 reps
R/H: 97-kilos x 6 x 1 reps

Not planned
Blob, 2 hand pinch to 95-kilos, attempts on the CoC 4 (2mm best effort), 120-kilo stone pick up etc etc

Mobster
08-19-07, 7:21 am
Sunday
Shoulders ache, back aches, trained like a nutter last few days but here I am cranking more weight, reps and sweat. Grinding, grinding...

Viking Press
equ x 8 reps, plus 35-kilos x 6 reps (took it easy so did 6 not 8), plus 57.5-kilos x 5 reps

EZ curls
bar etc plus 20-kilos x 8 reps, plus 35-kilos x 6 reps (again took it easy so not to annoy sore back), plus 57.5-kilos x 5 reps - loose

Dips
bwt bx 8 reps, plus 10-kilos x 8 reps and plus 32.5-kilos x 5 reps

Tricep Pressdown
40-kilos x 5 set x 8 reps
set up with wooden block under feet as I was hitting the top of the frame with the weight holder. Had the tricep thickening idea from Louis Simmons tape in mind for this movement. Since the last set of presses I had an elbow sleeve on my right arm - left arm was giving me a tiny twinge on these sets/reps I might need another sleeve.

Every time I did the hard heavy weights I thought of a scene I'd seen in last days of Krakatoa with the captain of a ship staring but smiling into a 40m wave like a nut job he he, Prepared to die but smiling like a lunatic as the wave comes towards him - fucking ave it!!

Mobster
08-21-07, 7:00 am
Tuesday
Gymantion
Grippers - heavy day
Wasn't able to fire on all cylinders as it were. A 'light' day should see me back on program.
L/H: BBGM x 3-4 x 1 VVN's and an assisted attempt on my hard CoC 3
R/H: worked to 3.5 x 1 and then 3-4 x 1/4-inch or so x CoC 4.

V-bar
B/H: 45, 75, 90, 105, 120 and 135-kilos x 1 rep @
L/H: 147.5-kilos x 3 x 1 reps
R/H: 151.25-kilos x 3 x 1 reps - all off of floor but not full height - at least it didn't feel like full height.
Bwt: 19st 11lbs / 277lbs. I was also fucking with the guys and they were taping arms etc so I taped my right upper arm at 18.75-inches cold and the forearm at 15.5-inches.

Went back to unit and did
Low Row
20-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 7 reps

I'm also due to do some gripper machine work later.

Mobster
08-21-07, 2:35 pm
Tuesday pm @ Unit

Grip machine work
IM machine (2 hand)
40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 135-kilos x 5 x 1 reps

Nicks machine (1 hand)
Weight does not inc loading pin
30-kilos x 6 reps, 40-kilos x 6 reps, 55-kilos x 5 x 1 reps

The range of motion on both is short and the aim is to get the handles to touch properly.

Mobster
08-23-07, 6:25 am
Thursday
Bench Press - cycle 2 pt 2
20-kilos e/s x 12 reps, 27.5-kilos e/s x 10 reps, 35-kilos e/s x 8 reps, 45-kilos e/s (110-kilos) x 7 reps

Leg Press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 570-kilos (mis-load was meant to 565-kilos) x 4 reps (could have done more - not sure on depth)

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 7 reps Lats were being scraped by pads as I did reps yet, as below, bodyweight down today (has been up all week). Possibly thickening up due to bench and back work.

Bwt 19st 7lb???

Mobster
08-26-07, 3:22 am
Saturday
Grippers - light
usual warm ups
L/H: tried a 260ip (GGC prize item) but it felt harder than my BBGM so...
240ip x 8 x 2 reps

R/H: 3.5 x 8 x 1 reps (2 were VVN)

Dumbbells
Baby Inch w/up x 3 reps @ hand
L/H: 82.5-kilos x 4 x 1 plus 1 missed rep (1,1,1,1,0)
R/H: 100-kilos x 3 x 1 reps plus 3 missed reps (1,0,0,0,1,1)

Pallet drags
managed 5 in total and was too fucked to continue.

Mobster
08-27-07, 7:44 am
Monday (bank holiday)
2HP @ 44mm (20kg)
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos (92.5-kilos total) x 3 touch and go reps (all with tape on). Took tape off and got 11 x 1 reps all solid. The last 10 singles were done between sets of bench and TPD (so each time I did a set I did a rep).

CG Bench
20-kilos a side x 12 reps (should have been 10), 27.5-kilos x 8 reps, 37.5-kilos x 8 reps, 47.5-kilos x 6 solid reps (see pinch)

TPD
42.5-kilos plus carriage x 5 x 8 reps (see pinch)

Also practiced part of my act for next week. I was up v early today and in town and back by just after 10-1030am 'ish. I picked up a long handled axe and with it at arms length lowered it to the face. It weighs 6lbs and so was easy. Then I did the double (6lb axe to face left hand and 7lb hammer to face right hand. Finally I did some work the other way where I lower it all the way over (v hard) bring it back and then lower it to the face. I can do it with fingers off as well as the whole hand. I must make it look hellishly dodgy (I'll make it look shaky) and sharp (might take some fruit to chop up).

Throughout the session I was on fire even to the point of feeling giddy a few times but having energy for everything.

Mobster
08-29-07, 8:04 am
Wednesday
Attended final meeting before Fayre. I'm apparently helping the new lady mayor in and out of the tender. Plus the route is a tad longer than before. I also banged out a few more emails and will be contacting some of the Gymnation lads before the weekend.

I'm also playing a part in the lunchtime show on BBC radio on Friday... me bottle has gone.

Grippers - heavy day
L/H: BBGM x 1a, 1a, VN, VVNa, VVN, VVN, VVNa and VVN
R/H: CoC 4 x Na, VNa, RB300 x VVN and x 1 rep, RB330 x 1, BBSE x VVN and VVN

Grip machine
Two handed IM
40, 80 and 120-kilos x 6 reps then 140 and 150-kilos x 1 rep each. Finally 160-kilos x 1 and then one almost touching rep

Single handed Nick's machine
30 and 40-kilos x 6 reps a hand and then 60-kilos x 1 rep - too big a jump.

dumbbell work
Will do this this afternoon

axe etc
Praticed with 7lb sledge to face both hands, 6lbs long handled axe to face for 3 reps a side then did a single rep with the axe in one hand and hammer in the other (placed my hands an equal distance down on handles-still looks good but easier and safer) both to the face.

Mobster
08-30-07, 2:42 am
Wednesday pm
was on the phone for ages (NSPCC's local publicity officer and Clare from local BBC radio) so got to the gym about 5.45pm

Dumbbell
forgot to warm up with baby inch. In fact as I've typed this I've only just remembered ha ha
L/H: 82.5-kilos 3 x 1 solid reps then nowt for the next three attempts.
R/H: 100-kilos (plate weight only) x 6 x 1 reps All good 'n' solid.

Mobster
09-05-07, 8:09 am
Tuesday
Grippers - light
piss poor

V-Bar
piss poor

Mobster
09-06-07, 7:08 am
Thursday
bench press
20-kilos e/s x 10 reps, 27.5-kilos e/s x 8 reps, 37.5-kilos x 8 reps, 50-kilos e/s x 6 reps Not too bad but had to push through 5th and 6th reps.

leg press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 570-kilos x 5 reps - could have been deeper on a few reps

pullover
12p x 8 reps, 18p x 8 reps, stk plus 21.25-kilos x 8 reps last set rough

Bwt down a few pounds. Eating well enough so...

Mobster
09-09-07, 7:40 am
Yesterday an airplane gets pulled (Avro RJ100 by our team) today in the gym...

Sunday
Grippers - light
L/H: 240ip x 1, 1, 1, 1, 1. Then BBGM x VN, VVN, 0 (tried a set - was piss poor), 1.
R/H: BBSE x 1, VVN, 1, VN, VN, VVN

Dumbbell work
Weight is plates only
L/H: 82.5-kilos x 5 of 6 single attempts
R/H: 100-kilos x 5 x 1 reps

BWT on our scales was 271.4 which considering how fucking little I managed to eat yesterday is a bloody miracle

simpleguy
09-09-07, 7:58 am
good progress all the way bro, keep it up

Mobster
09-11-07, 7:07 am
Tuesday
2HP @ 44mm
usual faffing about on set up (collars broken and bar a little bent)
90-kilos was easy, 93.75-kilos (as per plan) was very touch n' go. So dropped to 93-kilos x 1, 1, 1, 0, 1/2 and so stopped. All were v rough

CG Bench Press
20-kilos x 10 reps, 27.5-kilos x 8 reps, 40-kilos x 8 reps**, 52.5-kilos x 4 reps*, plus 6 x 1 reps

** not sure if this took the edge of the next sets work * should have been 6 reps

Tricep Pressdown
45-kilos x 5 x 8 reps

Bwt on unit scales 272.6lbs

Mobster
09-13-07, 7:51 am
Thursday
Grippers - heavy
Was NOT 'in the zone' today with grippers
L/H: GM x 7 x various attempts - assisted or otherwise
R/H: BBSE x 3 as above and then CoC 4 x 4 x 1/4" etc as above.

Dumbbells
L/H: 82.5-kilos x 5 x 1 reps
R/H: 102.5-kilos x 5 x 1 reps

grip machine
Two hand
40, 80 and 120-kilos x 6 reps
140, 145, 150, 155-kilos x 1 rep, then 162.5-kilos x 3 attempts (a little too much and just short)

One hand
each hand to 57.5-kilos x 3 attempts but did not feel solid.

Mobster
09-13-07, 7:51 am
good progress all the way bro, keep it up

Cheers.

Mobster
09-15-07, 6:44 am
Saturday
Viking Press
equ (eqv to 30-kilos) x 8 reps, plus 35-kilos x 8 reps, plus 60-kilos (90) x 3 strict and 2 push-press reps - v happy with this

EZ Curls
bar (about 18lbs) x 8 reps, plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 60-kilos x 6 loose reps - still good n happy with this

Dips
usual faffing about on set up then
bwt x 8 reps, plus 10-kilos x 8 reps, plus 32.5-kilos x 7 reps (last rep hard)

Tricep Pressdown
47.5-kilos x 8, x 8, x 7 reps... and I was done!

Bwt 272.1lbs (ate pizza last night and felt full, strong etc today - still have shoulder pain though)

Mobster
09-17-07, 6:50 am
Monday
Ouch, ouch, ouch! My old man stiff back is here today. While I am moving around it took the edge of my workout today so was piss poor. I should and hopefully will take the rest of the week off but stretch and walk it out everyday. I haven't had a rest from weight training of all kinds per se for yonks so maybe it's time.

I suspect it was the mad Saturday session we had at the weekend at the yard followed by more or less sweet fuck all all day (as in the only 'work' was going to the shop for the paper) on Sunday

Grippers
240ip x multiple doubles
CoC 3.5 x 6-8 attempts

V-Bar
Could only go to 105 right and nothing left due to back strain / twinge.

Mobster
09-22-07, 9:12 am
Saturday
First day back after week off and me hungry!

CG Bench
Took it relatively easy in terms of reps etc and so:
20-kilos a side x 8 reps, 30-kilos e/s x 4 reps, 40-kilos e/s x 1 rep, 45-kilos e/s x 1 rep, 50-kilos e/s x 1 rep 55-kilos e/s x 1 rep, 60-kilos e/s x 1 rep

For a change of pace tried some partials. All now from hole 11 in rack
40-kilos e/s x 3 rep, 50-kilos e/s x 3 rep, 60-kilos e/s x 3 rep and 70-kilos e/s (160) x 3 reps

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 12 x 1 reps (actually did 13 but one missed and took a few reps to get 'groove greased'.

Bwt 271.8lbs

Mobster
09-24-07, 9:18 am
Monday
Got very behind today - very. So trained a lot later than usual and am playing catch up on everything else. As I'm just back I held back a teeny bit

Grippers - heavy
L/H: GM x 6 x 1A (a = assisted) reps
R/H: CoC 3.5 x 1, VVN, 1, 1, VVN, 1 reps

Dumbbells
L/H: 82.5-kilos x 3 x 1 reps
R/H: 105-kilos x 3 x 1 reps

Grip machines
2H: 40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 155-kilos x 3 x 1 reps (all hard)

1H: 30-kilos x 6 reps, 40-kilos x 6 reps, 57.5-kilos x 0 and dropped to 50-kilos but was done for the day

Mobster
09-26-07, 6:47 am
Wednesday
Held back as a break back in session.
V. Press
Equ x 8 reps, plus 35-kilos x 6 reps, plus 60-kilos x 4 reps

EZ Curl
+20-kilos x 8 reps, plus 35-kilos x 6 reps, plus 60-kilos x 4 reps

Dips
bwt x 8 reps, 10-kilos (on loading pin as still no chain) x 6 reps. tried plus 30-kilo but not happening (pin weighs 8lbs)

Tricep Pressdown
40-kilos x 8 reps, 45-kilos x 8 reps, 50-kilos x 8 reps (hard)

Mobster
09-28-07, 7:43 am
Friday
Grippers - volume
L/H: 7 attempts (6 great and 1 just off) x RB 240ip - could have done more
R/H: CoC 3.5 x 5 x 1 no problem

Leg Ext
Felt like doing this - shit for giggles.
90-kilos x 6 reps (both legs)
90-kilos x 6 right leg
70-kilos x 6 left leg
90-kilos x 6 right leg
80-kilos x 6 left leg

V-Bar
45 x 3 reps then, 75, 90, 105, 120 - kilos x 1 rep each. Up to 150 but missed, dropped to 145 also missed and then 1 rep each hand x 140-kilos

Tricep pressddown
Stack x 8 reps, plus 15-kilos x 8 reps, plus 25-kilos x 8 reps
big difference on this machine to one at our unit - huge

Bwt: 19st 9lbs (275lbs)

Mobster
09-28-07, 2:23 pm
Friday pm
Decided to work on my bench and so did.
CG Bench Press
20-kilos a side x 6 reps, 35-kilos a side x 4 reps, 60-kilos a side x 3 x 1 reps

Partials (H11 as before)
60-kilos a side x 1 rep, 70-kilos a side x 1 rep, 80-kilos a side (180) x 1 rep, 90-kilos a side x too bloody much ha ha

Mobster
10-01-07, 7:13 am
Monday
Pullover machine
12p x 8 reps,m 18p x 8 reps, stack plus 25-kilos x 6 reps

CG Bench
20-kilos e/s x 8 reps, 35-kilos e/s x 6 reps, 61.25-kilos e/s x 1, x 1, x missed rep
Partials (GN rack so different height)
61.25-kilos x 3 reps, 75-kilos e/s x 3 x 1 reps (last one easy)

Leg press
0 x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 480-kilos x 8 reps (had more in me)

Leg Ext
120-kilos / stack x 8 reps, then 80-kilos x 6 reps a leg, then stack x negs (two legs up on leg lowering) x 6 reps plus 3 x stack

Leg Curl
worked to 50-kilos x 8 reps in three sets

Bwt
19st 11lbs

Mobster
10-03-07, 2:58 pm
Did another work this morning as well

Wednesday pm
Grippers
L/H: BBGM x to 6 x 1a
R/H: CoC 3.5 x 3-4 x 1 and then 2-3 x 1/4+ on CoC 4

2H Grip machine
to a hard 157.5-kilos x 3 x 1 reps

1H Grip machine
to 56.25-kilos x 2 x 1 and then taking weight off couldn't even do 50-kilos.

No time for dumbbell work

Mobster
10-07-07, 4:20 pm
Sunday
Today Louis (gymnation) and I did the ''add one inch to your arm in 24-hours'' routine. There have been a few articles on the mags over the years and I checked the net and saw a few versions but we stuck with MMI Dec 05's article version.

Insane...
Basically you train 1 routine on the hour and another, similar, routine on the half hour.

Routine 1
EZ bar curls 3 x 8-10
Tricep Pressdown 3 x 8-10

Routine 2
Preacher curls using the low row pulley 3 x 8-10
Overhead tricep extension 3 x 8-10

We cocked up because we could have done just two sets on routine 2 but by the time we noticed we were three sessions in. Slightly more sensible was taping our arms at the beginning. Louis's right upper arm taped (cold) at a gnats ball under 17.75-inches and I was a gnats ball over 18.5-inches. We'd also brought snacks (shakes, bananas etc). So off we went.

The first three rounds (two of 1 and one of 2) gave us a nice pump and Louis managed 16" and a little and I was about 19 dead. We'd stated at 9.30am and the mag said 'you'll hit the wall about 2ish'. Hmm. I felt a little teeny bit of a wall a little earlier and this seemed to get denser and thicker the more I carried on. I think my wall was pretty much 12 to 4pm and then a new wall came along to carry me to the end at 1730 and session 17!!

The pump pretty much went after the third session and didn't really come back and as per the mag 'flexing' became a concept and not a reality (''your arms will feel like mush''). At times I found myself laughing at the stupidity of what we were doing to ourselves.

I started with 20-kilos a side of the EZ bar and by the end was down to 10. Pressdowns started at 40-kilos and ended up as 30-kilos (mind you I only took the last 5 kilos off 2 sessions from the end). Overheads dropped from 25-kilos to 20-kilos and Preacher bench cable curls I think I dropped 5-kilos off. Reps were at 10 to begin with but about 5 workouts in I stayed at 8 and didn't move from there for the rest of the day.

I also found, as I think Louis did (cos he got quiet too) that we might chat a little during (do the rep, how you feeling? etc) the work but once 2pm passed we'd pretty much just sit their quietly for the first few minutes after each workout.

Louis trains his arms about as often as I do and so we did round about 6 months worth of workouts in 1 day. I ate nonstop crap and farted for England both during and between sets. I'd part cooked some real food v early in the morning and finished that when I got in and started to feel a little better.

I dare not think how sore I'll be tomorrow or whenever but I did try a proper flex and my right arm cramped up. Don't do that - it hurts.

Please god let the insanity be worth it...

Mobster
10-10-07, 6:59 am
Wednesday
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 6 reps

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 6 reps

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 61.25-kilos e/s x 3 x 1 reps
partials: 140-kilos, 160-kilos, 180-kilos all x 1 rep, tried 200 and then 190 but all done.

BWT: 19st 10lbs / 276lbs

Mobster
10-12-07, 7:23 am
Friday
Rolling Thunder
using heavy loading pin and newer handle (12lbs??) started at:
B/H: +45-kilos for 6 reps, +75-kilos x 3 reps, +90-kilos x 1 rep
L/H: tried 95-kilos got 0 reps Dropped weight and did a hold with 75-kilos
R/H: 95-kilos x 1 rep,m then a touch n go rep with 100-kilos, another missed rep. Dropped weight and did a hold with 90-kilos

Tricep Pressdown and pushdown
stack (105lbs) x 8 reps, then worked to 30-kilos on stack (2-3 sets) x 8 reps, changed to pushdowns and worked to 50-kilos on stack x 8 reps

2HP @ 70mm
equ (13.6-kilos) plus 30-kilos x 3 reps, plus 50-kilos x 1 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep (83.6-kilos total), plus 80-kilos x 0 reps and dropped back to 70-kilos x 0 reps

Bwt
19st 9lbs / 275lbs

Mobster
10-14-07, 7:59 am
Sunday
Numbers a little off due to being 'off plan' most of the last 10 or so days but it's annoying so no frivolity and fluff - on plan - hit targets!

Grippers
Off the most
L/H: to BBGM x 3-4 x 1a reps
R/H: to BBE x 3-4 x 1 reps :(

Dumbbell work
L/H: 82.5-kilos x 2-3 x 1 reps
R/H: 105-kilos x 2-3 x 1 reps
Spent more time setting up than lifting and did not note reps

2H grip machine (only - no one hand)
40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 155-kilos x missed rep,m dropped to 150-kilos x 1 rep and back up to 155-kilos x 1 rep

Mobster
10-16-07, 7:43 am
Tuesday
CG Bench (max weight sets super-setted with rows)
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 4 x 1 reps (lighter weight chosen for form - ie: as before the more singles I do the better the form and the better/stronger I get)

DB Rows
50-kilos x 8 reps @, 60-kilos x 8 reps @ and then 70-kilos (heaviest they have) x 6 reps@

Triceps (press and pushdowns)
stack x 8 reps, stack plus 20-kilos x 8 reps, stack plus 45-kilos x 6 reps then switched to pushdowns for a further 6 reps. Final set 45-kilos x 16 reps pushdown.

Mobster
10-18-07, 7:25 am
Thursday
Viking Press
equ x 8 reps, plus 35-kilos x 8 reps, plus 60-kilos x 3 +1 loose rep, x 3 reps, x 3 reps

EZ Curl
+20-kilos x 8 reps, plus 40-kilos x 6 reps, plus 60-kilos x 4 hard reps (again time off)

V-Bar pulldowns (for fun)
70-kilos x 8 reps strict, 90-kilos x 8 reps strict, plus 110-kilos x 3 reps (too heavy so stopped)

Dips
bwt x 8 reps, plus 10-kilos x 6 reps, plus 30-kilos x 4 reps (held back - could have done more). First set made shoulders ache like a bitch (see press??)

Mobster
10-20-07, 6:27 am
Saturday
Grippers - light / volume
L/H: to 240ip x 12 x 1 reps (missed 2 which were VVN)
R/H: BBE x 12 x 1 reps

V-Bar - test session for percentages
B/H: 45, 75, 105, 135-kilos x 1 rep @
L/H: missed 150-kilos x 2 attempts
R/H: stopped at 150-kilos

Bwt: 19st 13lbs / 279lbs on GN scale

Mobster
10-22-07, 6:55 am
Monday
CG Bench
was on fire today
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos, 61.25-kilos, 62.5-kilos, 65-kilos a side (150-kilos total) x 1 rep each. Tried but bottomed out in track with 66.25-kilos. First three heavy singles all felt light - really - like a lot less than they were.

Leg Press
Started super setting this with the heavy bench sets
0-kilos x 12 reps a leg, 120-kilos x 8 reps, 240-kilos x 6 reps, 505-kilos x 4 reps

V-Bar pulldowns
Used two machines as first could not hold enough weight and 2nd was MUCH harder to use.
Stack (15p) x 8 reps, plus 25-kilos x 8 reps, tried putting 10-kilos on but was too iffy so... 2nd machine much harder as above and so ended up doing 13p x 6 tough reps

Bwt: 19st 10.5lbs

Mobster
10-24-07, 7:13 am
Wednesday at unit
waiting on delivery etc
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 73-kilos x 1 rep, plus 73.5-kilos x 5 x 1 rep

R/Thunder
worked to single max's (not recorded)** then dropped to 85-kilos x 8 reps R/H and 80-kilos x 3 and then 75-kilos x 4-5 reps (weight does not inc pin etc)

Tricep Pressdown
Supersetted with RT work
10-kilos x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps, 37.5-kilos x 8 reps, 45-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 7 reps

** workout interrupted by visit from local police re possible youth project work at the unit and other stuff. Took 15-20 mins so cooled down a little. May have done more / better without cooldown.

Mobster
10-26-07, 2:44 pm
Friday
Grippers
L/H: to BBGM x VVN, 1a, VVNa, 1, 1a, 1a, 1 reps
R/H: to BBE x 4 x 1 reps, CoC 3.5 x 4 x VVN (annoyingly off)

Thick handled dumbbell
L/H: 82.-kilos x 2 x 1 and then 1 x 2 reps :)
R/H: 105-kilos x 2 x 1 and then 1 x 2 reps :)

Grip Machine
2H
40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 153.75-kilos x 3 x 1 reps (not 100% if they all touched at top)

1H
30-kilos x 6 reps, 40-kilos x 6 reps, 50-kilos x 4 reps R/H: 0 x L/H

Mobster
10-28-07, 8:24 am
Sunday
CG Bench - groove session
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 6 x 1 reps - all easy and I could have down more.

1 arm row (used Nytram low row cable machine)
stack (15p) x 8 reps, plus 25-kilos x 6 reps, plus 35-kilos x 6 reps

Tricep pressdown (as above)
stack (15p) x 8 reps, plus 25-kilos x 6 reps, plus 35-kilos x 6 reps

Bwt 19st 10lbs (276 at GN and 275 at unit)

Mobster
10-30-07, 7:48 am
Tuesday
Viking Press
equ x 8 reps, plus 35-kilos x 6 reps, plus 62.5-kilos (92.5 in hands) x 4 reps (tough)

EZ Curls
10-kilos e/s x 8 reps, 20-kilos e/s x 6 reps, 31.25-kilos e/s x 4 reps (loose and tough)

Dips
bwt x 8 reps*, plus 10-kilos x 6 reps*, plus 30-kilos x 5 reps
First two sets made shoulders ache which strangely enough the last one nor CG Bench is doing at the mo.

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 0 reps and then x 1 rep final max set / reps plus 74-kilos x 5 x 1 reps (first one touch n go and last two with tape on after skin tore) then x 0 / missed rep so stopped.

Mobster
11-05-07, 6:42 am
Monday
1 day behind due to my daughters wedding.
CG Bench
20-kilos x aside x 8 reps, 40-kilos a side x 6 reps, 60-kilos, 62.5-kilos, 65-kilos and 67.5-kilos (155-kilos) x 1 rep each. Dropped to 150-kilos and did 2 x 1 reps*

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 510-kilos x 8 reps*

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 5 reps dropped to stack x 3 reps then 10p x 5-6 reps

* was super setting last few efforts with leg press sets

NB: 2nd set of CG Bench and L/press tough yet heavy sets 'easy'. It's as though I hold something back.

Bwt: off due to bad weekend for food

Mobster
11-07-07, 10:13 am
Wednesday
Interesting session. Bodyweight down (see below) but strength up and 2HP @ 70mm best for ages (just missed lock out with max weight).

2HP @ 70mm
equ (43.6-kilos) x 6 reps, plus 20-kilos x 3 reps, plus 30-kilos x 1 rep, plus 40-kilos x 1 rep, plus 45-kilos (88.6-kilos) x 1 rep, then plus 50-kilos (93.6) x just missed. Dropped back to plus plus 45-kilos (88.6-kilos) for 3 x 1 reps

R/Thunder
B/H: 45-kilos x 8 reps
L/H: 77.5-kilos x 10 x 1 reps
R/H: 87.5-kilos x 12 x 1 reps (in fact included 4 in a row at one point)

Tricep Pressdown and then pushdown
stack x 8 reps, plus 15-kilos x 8 reps, plus 30-kilos x 8 reps, plus 40-kilos x 6 reps, switched to pushdown and did 6 more reps. Stayed at pushdown and did plus 45-kilos x 8 reps and plus 50-kilos x 8 reps

Bwt: 19st 8.5lbs

Mobster
11-09-07, 6:26 am
Friday
Bloody rubbish. Barely worth a mention.

Grippers
R/H: could barely shut an BB Elite and only got the CoC 3.5 down to 1/4inch today (4 singles). I need to review what I was doing before and modify my training back to what it was or change it to something else.

L/H: BBGM to barely there. As above and same reps

Dumbbell

L/H: too much weight and usual faffing around setting up. Missed 3 attempts at 90-kilos
R/H: no problems but with the rest of the session off... anyway 107-kilos x 3 x 1 reps

Mobster
11-11-07, 7:54 am
Last session so poor due to blinder on thick pinch the one before.
Sunday
CG Bench
Blinding session / groove session.
0-kilos x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 61.25-kilos a side x 9 x 1 reps inc 3 with a pause. Also all heavy reps were done for speed. So slowish down and as fast as possible up.

DB Rows
Supersetted with heavy bench
55-kilos @ x 8 reps, 70-kilos @ x 3 x 6 reps

Tricep
Didn't bother. I was also running late - I thought I was training at the unit and only noticed once I'd arrived that I was not.

Bwt: 20st 1lb 8oz

Mobster
11-13-07, 9:59 am
Tuesday
A combination of fancying a change of pace and a slightly stiff, still recovering back saw me go to GN today and then back to the Unit later. Trained with Gloscat Darren.

Seated Barbell press
Man oh man as much as I like the Viking Press you soon notice not working the stabilizers as much when you go back to a barbell. Wow.
20-kilos a side (O'bar) x 8 reps, 30-kilos a side x 6 reps, 35-kilos a side (90) x 2 x 2 reps. After my front delt was sore for ages.

EZ Curls
10-kilos a side x 8 reps, 20-kilos a side x 6 reps, 31.25-kilos a side x shit so did cable curls. Stack x 8 reps, stack plus 10-kilos x 6 reps

Dips
Still feeling it from press but...
Bwt x 8 reps, plus 10-kilos x 6 reps, plus 30-kilos x 6 reps. Got Darren (13st) to plus 40-kilos x 6 reps - good work.

Left GN and went to unit as the rest of the boyz arrived for another session.

2HP @ 44mm
usual warm ups to 90-kilos x 1 rep, 92.5-kilos x 1 rep, 94.5-kilos x 5 x 1 reps. Then still feeling strong worked to 97-kilos x 1 rep and failed at 98-kilos.

Mobster
11-15-07, 6:59 am
Thursday
Gripper volume session
Forgot BBE gripper so...
L/H: RB 240ip x 18 x 1 reps
R/H: CoC 3 x 18 x 1 reps

R/Thunder
B/H: 45-kilos x 6 reps
Got weight amounts cocked up but once sorted did:
L/H: 78.75-kilos x 6 x 1 (may have been more)
R/H: 88.75-kilos x 4, x 3, x 4, x 5 reps

Bwt: 20st 1lb

Mobster
11-17-07, 10:15 am
Saturday
Slow but steady and a great session

CG Bench
bar x 12 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos, 65-kilos e/s x 1 rep, 70-kilos (160) e/s (used 2 x 20 and 2 x 15 to get a 4 plate a side mind set) x 3 x 1 reps

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 520-kilos x 8 reps

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 7 reps

Bwt (weighed on our scales) 282lbs

Also picked up 90-kilos on 2HP at 44mm cold for fun (just off floor just to see if I could do it).

Mobster
11-19-07, 6:07 am
Monday
2HP @ 44mm
A lot of fucking around at anything over 90-kilos as for whatever reason I was (to begin with) off. When I woke up today my right hand, esp at the base of my thumb, felt like I'd strained it. All I could think off was moving the heavy concrete filled barrels and stuff in the yard yesterday (I was bored) had knocked it in some way.

Anyways: equ x 6 reps, plsu 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72-kilos x 1 rep. Then the trouble started - I really struggled with 93.5-kilos and could not budge 95-kilos (intended working weight). So I dropped to 90-kilos and did it again. Then 92, then 94 and then got 95-kilos x 1 :D So I continued and did 95-kilos again but nearly lost it as it slid down my hand but did the lift. I then did 5 more solid singles all with 95-kilos and only stopped on single No 7 as the skin went quite badly.

My diary was all over the place and I had crossed out RT work but gave it a quick try - no way. The thumb was shagged so I did tricep pressdown on our lat machine.

Tricep Pressdown
50-kilos (already loaded) x 5 x 8 reps. Arms pumped with right upper arm at 19.5-inches and that's without a bicep pump.

Bwt: (taken yesterday afternoon) 283.3 lbs

Mobster
11-21-07, 6:53 am
Wednesday
Right hand thumb still a little 'funny'. I had some discomfort in their since Monday am. Also the grippers, while not back to former glory, was a better session than before.

Grippers
warm ups then:
L/H: BBGM x 4 x 1a and 1 VVN
R/H: CoC 3.5 x VVN, VVN, VVN, 0 (poor set), VVN,

Dumbbells
L/H: I have had problems getting a set weight on the bell so after failing with the 85-kilos using 4 x 10 and 1 x 2.5 kilos an end I changed it to 3 x 10 and 1 x 15-kilos one end and 4 x 10-kilos the other (see pic). I then did 4 attempts thus: 0, 1, 1, 1,

R/H: 107-kilos x 4 x 1 reps

Mobster
11-22-07, 7:33 am
Friday
Decided to train a day early - cos I felt like it
CG Bench - speed.
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 62.5-kilos a side x 8 x 1 rep.
The first 2 sets and single from the third were down on our bench press bench. But I am still uncomfortable with it (too low a pick up when heavy etc) so the last 7 singles were all done in the power rack.

Singles super-setted with:

1 arm cable rows
30-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 6 reps and 60-kilos x 6 reps per arm

AnthonyB
11-23-07, 5:04 pm
Do you ever do deadlifts or squats? when you say Db's what kinda excersie do you do with them? curl it or press it?

Looks like you have a pretty strong grip. I'm lucky to close a CoC #1 one time.

Mobster
11-24-07, 5:04 pm
Saturday
A decent enough session
Seated press
by the gods my delts felt this all over again. damn it was hard work and like last time nowt left for dips after
20-kilos a side x 8 reps, 30-kilos a side x 6 reps, 35-kilos a side x 2 reps, 40-kilos a side x 1 rep and 1 missed rep

EZ Curls
10-kilos a side x 8 reps, 20-kilos a side x 6 reps, 30-kilos a side x 4 loose reps

Dips
zero so

TPD
55-kilos x 8 reps, 60-kilos x 2 x 8 and 1 x 7 and arms PUMPED (right upper arm 19 and 5/8ths of an inch)

Bwt: back to 283lbs again.

Later on in the afternoon after little more than a protein drink at 12 noon I did a few singles with each of the thick handled dumbbells - so 53 kg, Inch, 97kg and Millennium all pulled for at least 2 singles right handed. MDB easier than the 97kg

Mobster
11-26-07, 7:13 am
Monday
Trained at Gymnation
Grippers - volume
L/H: RB 240ip x 9 x 2 reps (some TNG)
R/H: BBE 9 x 1 reps

R/Thunder
B/H: 45-kilos x 6 reps
L/H: 80-kilos x 2 x 4 reps :)
R/H: 90-kilos x 2 x 4 reps
Had intended doing 8 x 1 so happy with the above

2HP @ 70mm
worked to 91.1 but missed it. Dropped to 88.6 x 5 x 1 reps and then added a 1.25-kilo disc for 89.85-kilos x 3-4 x 1 reps. Some were half up, some just off floor.

BWT: 20st 3lbs / 283lbs

Mobster
11-28-07, 7:23 am
Wednesday
On Monday evening, while coaching Anthony, I had one of those spasms in my back which warns me to stretch more, walk more etc.

Yesterday I had another 1 or 2. Today I had another. Since Monday it's been a case of stretching it out every time I got up and moved about because it's felt that stiff.

So today you'd have thought it would have been a shit workout or worse that I'd have started, got badly fucked up and had to stagger home but no...

CG Bench Press - heavy
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 1 rep, 65-kilos a side x 1 rep, then 72.5-kilos a side (165-kilos) x 3 x 1 reps :D Dropped to 140-kilos and a pause to show Louis a speed groove rep.

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 530-kilos x 6 reps :D

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 5 reps

Bwt: 20st 4.5lbs or 284.5lbs.

Now I'm not knocking one of the best workouts I've ever had and a new highest ever bodyweight but FFS!! I'm laid up with a spasming back jibbing me for 2 days and taking painkillers and torn between walking it off and resting, stretching etc. Then I didn't have my usual diet yesterday yet I hit 284.5lbs and bench 2.5-kilos less than my all time best for 3 singles. Then still banged out a rep with 140-kilo for fun.

One of these days I'll figure out how this shit works!

Mobster
11-30-07, 1:10 pm
Friday (at the unit)
Pinch = rubbish I tried a am workout but got to 90-kilos easy and then a very tough 92.5-kilos. 95-kilos was not there at all. So knocked it and came back later. Result?? The bloody same. Although I have mild sciatica (need a massage and or manipulation) I was just off today. V annoying.

2HP @ 44mm (approx)
usual warm ups then 90-kilos x 7 x 1 reps after dropping back down from a v hard 92.5-kilos. I also measured the set up at 43mm (H may have changed it) but this could not have made that much of a difference.

TPD
On, on, on.
50-kilos x 8 reps, 55-kilos x 8 reps, 60-kilos x 3 x 8 reps (PB on this machine). Arms tight and 'burnt'.

Bwt: seemed higher on our scales at 283.5lbs which would probably mean 285 on the Gymnation ones.

Elite
11-30-07, 1:15 pm
You just keep pluggin away, i like it. Just log in, lay down your feats, then off you go. Your doin great!

Mobster
11-30-07, 2:29 pm
Cheers. Consistent ass kicking is what we all need to do. 'Animal' style ;)

Mobster
12-02-07, 7:44 am
Saturday
A very long day. Started by having another go at the pinch. Then, having already got warm etc, checked the book and had a crack at speed / groove benching.

2HP @43?? or 44mm
worked to 3 x 1 very tough reps at 95.5-kilos. Most of the poundage to 90-kilos was done with a towel over. H was on fire. Him and Nick had a crack at pinch using a 42mm set up (3 x 10mm spacers and the metal discs). Nick was off and missed 100-kilos with and without gloves but H pounded 90, then 95 and then got a 100 (weighed at 99.6-kilos). The only 'trick' I gave him was that he would sweat very quickly onto the discs with any pause so it was chalk, set and quick lift. By the end his inner thumb skin was well fucked.

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 65-kilos (150-kilos total) x 8 x 1 reps inc a few paused.

I stayed from 1030 to 1600 and was HUNGRY!!

Mobster
12-04-07, 9:55 am
Tuesday
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 67.5-kilos e/s x 1 rep, 75-kilos e/s x 3 x 1 reps :D

1 arm cable row
20-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps, 60-kilos x 8 reps

Mobster
12-06-07, 6:56 am
Thursday
Seated press
20-kilos e/s x 6 reps, 30-kilos e/s x 4 reps, 40-kilos e/s x 4 x 1 reps

EZ Curls
10-kilos e/s x 8 reps, 20-kilos e/s x 6 reps, 30-kilos e/s x 4 reps

Tricep Pressdown
stack x 8 reps, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 2 x 8 reps

Bwt: 20st 71/2 lbs!! or 287.5lbs Most ever!!

Mobster
12-06-07, 3:17 pm
Thursday pm
It looks like Mike and I will be collecting this on Saturday http://cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&rd=1&item=150189058775&ssPageName=STRK:MEWA:IT&ih=005#ebayphotohosting so I did the saturday am workout this evening

2HP @ 44mm (set up properly)
I worked to 96-kilos x 6 attempts of which 5 were good :D

R/Thunder
To
L/H: 82.5-kilos x 3 x 3 reps
R/H: 92.5-kilos x 3 x 3 reps
As usual does not inc set up weight.
[/quote]

Mobster
12-08-07, 12:55 pm
Collected it all today and just put it together etc whilst training grippers (also had lunch with my daughter).

Saturday
Grippers - volume
Tough
L/H: RB 240ip x 10 x 2 attempts - all over the place and included some VVN rather than closed.
R/H: BBE x 10 x 1 ok

Apparently both H and Loz did 100.5-kilos for 1 on the 2HP

Mobster
12-10-07, 7:11 am
Monday
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 55-kilos e/s x 1 rep, 70-kilos (160) e/s x 1 rep. 2 attempts at 175-kilos x 1. First one hit upright just before lockout so failed and second was no better. So dropped back to 160-kilos x 5 x 1 (total 6). Chest looks huge.

L/press
0-kilos x 8 reps a leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 530-kilos x 6 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 6 reps

Bwt: 20st 9lbs (289lbs)

Mobster
12-10-07, 3:13 pm
Monday pm session
2HP @ 44mm
worked to 3 x 1 very tough 96-kilos

Tricep Pressdown
40-kilos x 8 reps, 60-kilos x 3 x 8 reps hard

Mobster
12-12-07, 5:05 pm
Wednesday
Grippers - heavy
L/H: BBGM x 5 x 1 a
R/H: CoC 3.5 x 5 x 1 a

R/Thunder
New handle
B/H: 45-kilos x 6 reps
L/H: 85-kilos x 3, x 2, x 2, x 1 (8 in total)
R/H: 95-kilos x 3, x 2, dropped to intended weight of 93.75-kilos and did 3 more reps

Old handle
L/H: 105-kilos x 1 rep, tried 107.5-kilos and nowt there.
R/H: 120-kilo x 1 rep, and missed 122.5-kilo.

Mobster
12-14-07, 6:39 am
Friday
God damn today was hard work but a PB is a PB.
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 55-kilos e/s x 1 rep, 70-kilos (160) e/s x 1 rep, 75-kilos (170) e/s x 1 rep, 76.25-kilos e/s (172.5) x 1 rep. tried but missed again 77.5-kilos e/s x 0 (should have done this instead of the 172.5-kilos as I felt like there was more there when I did that rep). Dropped to 165-kilos with the intention of 3 x 1 reps but did 1 and knew that was me lot.

1 Arm Cable Row
Stack x 8 reps, then plus 25-kilos x 3 x 8 reps per arm.

Bwt: 20st 9lbs / 289lbs

Mobster
12-14-07, 2:09 pm
Friday pm
Part of the over work until Tuesday plan then rest up until Saturday

2HP @ 44mm
Hard. Top of right thumb still tender and off putting and so held back from going all out - and there's a mind fuck.
equ (t) x 6 reps, plus 30-kilos (t) x 3 reps, plus 50-kilos (t) x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 0 reps, x 1 rep(TI), x 1 rep(TI), x 1 rep(TI), x 1 rep, 1 rep, 1 rep, 1 rep, x 0 reps, x 1 rep(TI), x 0 reps (TI), x 1 rep(TI) and done. Meat in forearms worked well.

(t) equal with towel over and (TI) with a small square of tissue padding sore skin at top of thumb

Mobster
12-16-07, 7:19 am
Sunday
Seated BB press
bar x 8 reps, 20-kilos (60) e/s x 8 reps, 30-kilos (80) e/s x 6 reps, 40-kilos e/s (100) x 1 rep, 41.25-kilos (102.5) e/s x 1 rep, 42.5-kilos e/s (105) x 1 rep, 43.75-kilos (107.5) e/s x 1 rep and finally 45-kilos e/s (110) x 1 rep I think that this is a new PB of 110-kilos or 242lbs for the seated press

Cable Curls
Started by working in using a preacher bench
55lbs x 8 reps, 65lbs x 8 reps, then just cable curls 80lbs x 8 reps and finally 90lbs x 8 reps. I may switch to dumbbells because using an e/z style bar is causing a slight strain feel to the bicep (I'm unable to turn by hands out enough).

TPD
I was off after the heavy seated presses so only did
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 2 x 4 reps

Bwt 289lbs

Mobster
12-18-07, 10:46 am
Tuesday am
Last but one session before PB challenge day. Immediately after training roped in with repairs and layout rearranging with the rest of the crew in our yard - again in readiness for Saturday

Leg Press
Done first as someone using the rack I wanted
0-kilos x 12 reps a leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 540-kilos x 6 reps

CG Bench - speed / groove session.
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s (140) x 1 rep, 70-kilos (160) e/s x 1 rep and 75-kilos e/s (165-kilos) x 4 x 1 rep (3rd rep just flew up and 4th was paused!!). With the old PB of 167.5-kilos only 2.5-kilos away and I'm pausing etc... can't complain.

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 30-kilos x 6 reps

Bwt 289lbs

Mobster
12-18-07, 2:53 pm
Tuesday pm
Last session before big lifting day.
Grippers - volume
L/H: RB 240ip x 10 x 2. Was aiming for 11 x 2 but it died at 10.
R/H: BBE x 11 x 1 :D

R/Thunder
Used the lighter loading pin
B/H: 45-kilos x 1 rep
L/H: 86.25-kilos x 8 x 1 tough reps
R/H: 95-kilos x 8 n/s reps. I was kicking ass!

Mobster
12-28-07, 9:16 am
Did well. I got over the 100-kilo / 220lbs pinch I was after and did a 390.5lbs or 177.5-kilos bench. TT did a 698lbs squat and a 750lbs deadlift.

Mobster
12-29-07, 9:33 am
Saturday
Back to the grind... in a few days I'll both announce and begin preparing myself for the lifts at the next British Hand Strength event.

Seated Press
bar x 8 reps, 20-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 40-kilos e/s x 4 x 1 reps

EZ and DB Curls
EZ: 10-kilos e/s x 8 reps, 20-kilos e/s x 6 reps, 27.5-kilos e/s x 4 reps
DB: 15-kilos plus bar/collars @ x 8 reps each (nice pump and less harsh on my right wrist)

Dips
3 x 8 x bwt (282lbs on our scales - (I always lose weight at xmas because 1) no protein and 2) 3 meals a day plus sweets isn't enough for me).


About 1 hour later
2HP (with Harry)
Tough warming up but once I was at 90-kilos relatively 'easy'.
44mm approx 70-kilos x 3 reps, 80-kilos x 1 rep, 85-kilos x 1 rep, 90-kilos x 12-15 (not noted) x 1 rep. Stopped when skin went on right thumb. H managed 1 rep

Mobster
12-31-07, 6:46 am
Monday
The last session of 2007 and the first of my assault on the British hand Strength comp in 2008. And a good one - is it having a target as I asked before - I think it is.

Grippers - max
To
L/H: GM x 1, VVN, 1a, 1a, 1a
R/H: CoC 3.5 x 4 x 1 reps. The first was especially solid.

Rolling Thunder - thumbless
None of the weights include heavy pin, handle or clip.
Newer Handle
Both hands: 45-kilo x 1 rep, 60-kilos x 1 rep, 75-kilos x 1 rep and 90-kilos x 1 rep
R/H: continued on with 100-kilos x 1 rep and a miss at 105-kilos

Old handle
Switched to barely revolving handle and went
L/H: 105-kilos x 1 rep
R/H: 120-kilos x missed, x 1 rep and 1 rep easy. Upped it to 130-kilos x 1 rep and stopped with a miss at 135-kilos (total load will be v close to 140-kilos).

Mobster
01-12-08, 2:10 pm
Been training but also been ILL. I hit 289lbs while 'on' and dropped 21lbs of mostly fluid while coping with the worst case of flu I've ever had. One day laste last week I was 268.1lbs Sinch then I've been eating for my country and training is slowly coming back on and as of today I was back to 274lbs.

At the same time my super duper new pc and my old faithful pc both were fucked and had to go get fixed. So passwords etc were lost.

But I am back in ass-kicking mode (even if with a small cough and dripping nose) and aim to get to what should be my post cycle bwt of 282lbs. Then its grinding time all the way to the British.

Mobster
01-13-08, 7:25 am
Sunday
Have a busy day ahead of me. One guy is coming over to chat about an e-book, two more to pick up supplements and two more are training at the yard. So much for a day of rest. So I trained just to ice the cake ha ha

Weaver Stick
B/H: bar x 3 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 3 reps (opened up last weeks small scab on right hand. With the strap tight it barely bled but when loose I ended up having to put a dressing on - NB: must buy weaver equip so as to stop cutting hand). Last set plus 4.5-kilos (6kg total) x 3 x 1 each.

One hand lift
B/H: 80-kilos x 4 reps, 140-kilos x 1 rep, 195-kilos x 1 rep and 215-kilos x 1 rep

2HP @ 44mm approx
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep. Then plus 71-kilos x 1, 1, 0, 1, 1, 1, 1 (all last 4 was with a small square of tissue on webbing of right thumb. The lack of work and or volume hs meant the skin, which was nicely thickened up leading to the 22nd Dec event, has softened again and so will need conditioning).

Mobster
01-15-08, 7:17 am
Tuesday
Grippers - max
L/H: BBGM x VN, VVN, VVN, VVN, VVN, VVN, VN
R/H: BBSE x VN, VVN, VVN, HG350 x 1, CoC 3.5 x VVVN, VVN, VVN, missed

CG Bench - speed
bar x 8 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 6 x 1 reps (2 good the rest could have been quicker).

Thumbless R/Thunder
Weights do not inc pin etc
Newer handle
B/H: 45-kilos x 8 reps
L/H: 83.75-kilos x 4 reps, 7 reps (sweet)
R/H: 95-kilos x 4 reps, 1, 1, 1, 1 reps

Older handle
B/H: to 120-kilos (tried 135-kilos and dropped to 130-kilos but was done for the day).

Mobster
01-17-08, 10:45 am
Thursday
Major bloody PC issues again. What should have taken me - what - an hour max?? Took all bloody morning. So I was hungry but pissed off / annoyed by the time I got to the gym. Loz and H had turned up so they did their thing and I did mine. I was also meant to train at gymnation but ended up training at the yard.

Press was, as can be seen, well off but the rest was ok. To keep things moving quickly I did some supersetting.

Seated press
15-kilos x 8 reps, 30-kilos x 8 reps, 37.5-kilos x 0 reps, reset and got 1 rep. So shit I dropped it to 35-kilos a side (198lbs) x 5 x 1 reps. As I did them I got better.

d/bell curls
10-kilos x 8 reps, 17.5-kilos x 8 reps, 25-kilos x 7 reps, x 6 reps

Dips
Bwt x 8 reps, plus 10-kilos x 8 reps, plus 25-kilos x 8 reps (did not think I'd get these but did)

T/P/Downs
Now felt strong so:
20-kilos on LPD x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps

Mobster
01-19-08, 9:44 am
Saturday
Grippers - volume
L/H: RB 240ip x 8 x 2 reps
R/H: BBE x 8 x 1 reps

T/less R/Thunder
B/H: 45-kilos x 8 reps
L/H: 85-kilos x 3, x 2, x 2, x1 reps
R/H: 96.25-kilos x 8 x 1 reps (slight twinge in the back of the hand)

I also got a very slight pull in the lower right hand side of my back.

2HP
usual warm-ups then:
91.5-kilos x 8 attempts (1, 1, 1, 1, 1, 0, 1, 1). The missed one came up but not enough. It was very moist in the gym - everything had a layer of moisture on it due to the bad weather we've had. I used a square of tissue on all the max weight reps and held the last one for quite a while. ie: the more I did the better I got.

Mobster
01-21-08, 6:32 am
Monday
Back still a little tight but as usual this just makes me more careful.

CG Bench
bar x 8 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e.x 1 rep, 65-kilos e/s x 4 x 1 reps (first two hard then 3rd less and 4th was best of the bunch).

L/press
plate x 12 reps a leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 8 reps (could hear linear bearings grinding a little)

P/Overs
12p x 8 reps, 18p x 8 reps, stack plus 22.5-kilos x 5 reps (pin was catching but I was done anyway).

Bwt: 19st 8.5lbs / 274.5lbs

Mobster
01-23-08, 8:20 am
Wednesday
Back still piss poor - better when I move about but still damned annoying. It'll be better in a few days.

Because of this 1 hand lifts were out - no harm to take more time on those anyway. Pinching, as can be seen, was limited. I was due to do grippers in 2 days time so brought them forward.

Weaver Stick
Came over to find the e/z bar loaded with 6-kilos... hmmm Anyway:
B/H: bar x 2.5-kilos x 3 reps, plus 3.5-kilos x 3 reps, plus 4.75-kilos (6.25-kilos total) x 3 x 1 reps

2HP
usual warm ups to 80-kilos (60+ equ) with no probs but 85 and 90 were not budging. My hans they say yes but my back it say no ho ho. Or better it say ouch!

So onto grippers instead

Grippers - max
L/H: BBGM VVN, VVN, VVN, VN, VN, VVN, VN, VN
R/H: CoC 3.5 x 1 rep then BBSE x VVN, VVN, VN, VVN, VVN, VN, VN

Mobster
01-25-08, 1:12 pm
Friday
All bloody week my lower backs been playing me up. It didn't feel too bad on getting up today and I've been very careful trying not to overdo the painkillers, walk a little to help it ease off and so on. However, I relented today and booked an expensive appointment with the Osteopaths I've used before for early next week.

I was set up to do a little work and a little training this morning but changed my mind and just did the work. But by the time late afternoon came round I was unable to resist and very carefully did the following:

T/L/R/Thunder
I was very careful with this as it had been on this movement last Saturday that I injured myself. I supersetted all of the heavy singles with the same on the bench - gives me more of a rest.

B/H:30-kilos x 1 rep, 45-kilos x 1 rep, 60-kilos x 1 rep, 75-kilos x 1 rep, 85-kilos x 1 rep
L/H: 86.25-kilos x 4 x 1 rep (held back from the 8 x 1 target)
R/H: 97.5-kilos x 4 x 1 rep (as above)

CG Bench
It took some care to actually lay down on the bench - the very slight arch in my back made it hurt somewhat (a little short of 'like a bitch') and so I did the warm-up with my feet up. I then had to grab the uprights of the rack and kind of pull myself back up or my back would spasm. I found a 6-inch or so block under my feet helped and used this for all the rest of the work. This was the case each and every time. Oh what joy...

20-kilos e/s x 8 reps, 40, 50, 55-kilos e/s x 1 rep only. Then 60-kilos e/s x 4 x 1 reps only to keep my hand in as it were.

After I didn't feel too bad, having kept my belt on and only getting my hips under when getting out of chairs etc seems to cause me real pain. Just now I got up from my recliner to come and type this up and by god it hurt! I have found, during the week, that I am doing my hunched up old man walk and that various parts of my back are very tight as they take over from where the actual strain is.

Was training at all my best idea all week? Probably not. And I'll probably be just as stupid again in a day or twos time.

Mobster
01-26-08, 11:15 am
Saturday
Back was, as before, lovely this morning (at least compared to the evenings) and so I did a little in the am and then at the end of the afternoon session.
am
Seated Press
15-kilos e/s x 6 reps, 30-kilos e/s x 4 reps, 35-kilos e/s x 0, then 1 rough rep, up to 36.25-kilos x 0, back to 35-kilos e/s x 4 x very rough singles. My right front delt has been sore and the lower back twinge hasn't helped.

DB Curls
10-kilos @ x 8 reps, 17.5-kilos x 8 reps, 25-kilos x 7 and x 6 reps. Left hand side was well off with lower back issues.

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 6 reps

Bwt on our scales 274 (so 278 on GN scales) Considering how buggered up I've been... amazing

pm
Pinch to 90-kilos??!! I'm unable to straighten up yet can pinch 90 with barely a warm up (did 70 and then 80, then 85 and then a few singles at 90). The Inch was dragged out, as was the baby Inch, and so I did a clean solid right hand pull on that.

Mobster
01-28-08, 7:52 am
Monday
Back still as it was (appt tomorrow).
Grippers - volume
L/H: RB240ip x 8 x 2 reps and 1 VVN rep
R/H: BBE x 9 x 1 reps

T/L/R/Thunder
45, 60 and 85-kilos x 1 rep
L/H: 86.25-kilos x 1, 1, 1, 1, 0, 1, 1 reps
R/H: 97.5-kilos x 1, 0, 1, 1, 1, 1 reps

2HP
Well off so stopped at 85-kilos. Skin still sore from Saturday and forearms had burn from previous lifts.

Mobster
01-30-08, 7:00 am
Wednesday
Had some manipulation yesterday and quite a bit of massage. I will need to go again (theres 30.00 I wont see again). I DO feel better today but not quite fixed.

CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 62.5-kilos e/s x 1 rep, 65-kilos e/s x w x 1 reps then two missed reps. I then did 3 x 1 reps with 60-kilos e/s AFTER pulldowns

V-Bar Pulldowns (in lieu of P/overs)
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 2 x 6 reps

No leg work just yet

Stretching
Esp hips and hamstrings (got a major cramp in both thigh biceps when heavy benching).

Mobster
02-01-08, 8:20 am
Friday
Back is feeling the best it has all week so...

Weaver Stick
2.5-kilos x 3 reps @, 3.5-kilos x 3 reps @, 5-kilos x 3 x 1 reps. At this point I thought the last rep was shitty so did another more solid one for both hands.

One hand lift
Wasn't too sure about this one so took it very carefully. 45-kilos x 1 rep, 90-kilos x 1 rep, 105-kilos x 1 rep, 140-kilos x 1 rep, 180-kilos x 1 rep. 220-kilos x 1 rep r/h only. There was an set up only with the left but I could feel where I had strained myself before (not felt when lifting right handed) so left it there for the day.

2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, tried 90 but not today (we're all having this problem at the mo in the whey gym - god knows why) so back to 60-kilos (82 total) and did 12 x 1 reps to shag the hands out.

Finished by stretching

Mobster
02-02-08, 11:07 am
Saturday
The usual longest day of the week for me made more so by the madness of having been buggered for a week with an iffy back then doing two days on the trot. 'Da boy needs his head examining' he he. Plus coaching etc meant the 1/2 burger I just had was 8 hours after me morning cereal. It did not touch the sides :D

Grippers - max
Left hand was well off on this and RT work. That will be due to yesterday even though my right hand was ok.
L/H: BBGM x all over the place (from VVNa to N) so down to 240ip x just as bad. Indeed I had struggled with a HG 300
R/H: CoC 3.5 x 1, BBSE x 6 x 1a

T/L/R/Thunder
B/H: 45-kilos x 8 reps @
L/H: 86.25-kilos x 1 rep, then a miss so (like grippers off) dropped to 85-kilos loaded x 3 x 1 reps
R/H: 97.5-kilos loaded x 5 x 1 reps

CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 55-kilos e/s x 5 x 1 fast reps.

I also picked up the 110-kilo stone later and then when Loz was trying the RT did to 100-kilos loaded right handed with thumb and thumbless before upping the anti to 120-kilos and using the old handle. There was more left but it was feeding time!

The lads all absolutely caned the 400-kilo tyre. Guys that struggled with one flip 2 weeks ago were getting doubles and even triples before having another go.

Mobster
02-03-08, 5:08 am
Due to the fact that my rivals post or are members of many of the same forums as me I'm gonna hide this and a few posts away on one I know they do not use.

Last night, into the second of two beers and having worked hard in the gym two days on the trot I put some thoughts down on paper. I have been told for weeks that this years British is mine to win and yet... there are at least two maybe three who could upset my apple cart. Much as David Horne did last year by less than 3 points. I do not, nay will not allow that to happen again. I see one of the 'rivals' (a training buddy) working out and can read the online log of the two other and know how close they seem to be. All this made me put some thoughts down in a note book.

Sessions in dust
Lonely session after lonely session as the competition gets close, do more reps, lift more weight, train harder.

Mind not the pain of fatigue, ignore the cold and the ache.

Grind out rep after rep.

Do more than friend and foe.

Show yourself no fear, leave nothing spare.

Train until skin tears and blood drips, showing no mercy - not even unto yourself.

Solo...
You train alone, morning, noon and night and when you are on the platform there is no one there but you.

Iron & Steel
Iron, Steel, Chalk, Spit and Dust. bind them with skin and blood. Your menu for the victory meal.

It's never easy
There is no such thing as a easy win, no guaranteed victory assured. You need but work and toil.

Mobster
02-04-08, 7:27 am
Monday
Press
15-kilos e/s x 8 reps, 30-kilos e/s x 3 x 3 reps

DB Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilo @ x 2 x 7 reps*

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 6 reps

TPD
20-kilos x 8 reps, 40-kilos x 8 reps, then tried but was too fucked for 60-kilos

Rotator cuff work
1 minute with stick

'Planks'
3 x 30 seconds

* r/wrist ached. When Loz came in he said the same and I suspect it was from the heavy thumbless r/t work on saturday

Mobster
02-06-08, 7:15 am
Wednesday
Warmed up well then:
Grippers - volume
L/H: RB240ip (target was 10 x 2 reps but I noticed I wasn't getting the 2nd rep properly so changed to singles), 10 x 1 reps
R/H: BBE 10 x 1 reps

T/L/R/Thunder
B/H: 45-kilos x 8 reps
L/H: 87.5-kilos x 8 x 1 reps
R/H: 97.5-kilos x 8 x 1 reps
On both hands the last rep was the best - rock solid

2HP
usual warm ups to 82.5-kilos x 12 x 1 reps, Then, as every single previous rep was 'all that' I went 87.5-kilos x 1 rep, 90-kilos x 1 rep and then 2 iffy reps at 91.25-kilos+ when skin went so I stopped.

Stretching for 5 minutes (planks next time).

Mobster
02-08-08, 6:45 am
Friday
Back still a little sore post Osteo work but I was careful and did not aggravate it.

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 62.5-kilos e x x 6 x 1 reps (supersetted with leg press)

Leg Press
0-kilos x 12 reps a leg then 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 6 reps.

Pullover
12p x 8 reps, 18p x 8 reps, 18p (fucked up) plus 20-kilos x 6 reps

Planks
3 x 40-seconds

Bwt: 19st 5lbs

Mobster
02-10-08, 7:11 am
Sunday
My back was sore and even spasmed a little all day yesterday. I found it difficult to bend down and so on. But today... much better and so:

Light stretching and warm ups then -
Weaver Stick
bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 3 reps, plus 5.25-kilos x 3 x 1 tough reps

One hand lift
B/H: 100-kilos x 2 reps, 140-kilos x 1 rep, 180-kilos x 1 rep
L/H: 220-kilos x 2 x 1 reps
R/H: 230-kilos x 2 x 1 reps (first one barely off ground)
All reps are not braced and using loading pin for now. The plan is to switch to the proper equipment and start bracing when I get to 260-kilos left and 280-kilos right (basically a 20-kilo per hand improvement on last year).

2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 65-kilos (about 85-87-kilos total) x 8 x 1 reps. Hands ok but right thumb skin sore and tearing it all the time is silly.

Stretching

Mobster
02-11-08, 7:30 am
Monday
Trained with Sam initially and then (bench) with Loz
Grippers - max
L/H: Sams 3 x N, n, N, 1/4", GM 4mm, Sams 3 x 1/4 again
R/H: Sams 3.5 x VVN, VVN, VVN, 1, 1, VVN

T/L/R/T
B/H: 45-kilos x 8 reps @
L/H: 88.75-kilos x 8 x 1 reps
R/H: 98.75-kilos x 8 x 1 reps
Pin, carabina and handle weighed in at 5.4-kilos

CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 57.5-kilos e/s x 6 x 1 fastish reps (could have been better)

Mobster
02-13-08, 7:22 am
Wednesday
Seated Press
15-kilos e/s x 8 reps, 30-kilos e/s x 3 x 4 reps (up the weight next time)

DB Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos @ x 2 x 7 plus 2 more reps (was looking at dip rep scheme cos I actually wanted 2 x 8 reps hence extra reps)

Dips
btw x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps (shoulder still sore)

TPD
40-kilos x 8 reps, 50-kilos x 8 reps, 52.5-kilos x 8 reps (NB: for next time - one leg lean in)

Stretch

Also had to take lever style belt in one hole - sweet :D

Mobster
02-15-08, 9:00 am
Friday
Grippers were all over the place. Even allowing for the slight increases it should have been better and I may make some serious 'back to basics' adjustments. RT wasn't too bad although I missed a rep or two and pinch was, once I fucked up on the second rep, something I could have done all day long.

Grippers - volume
L/H: 240ip x VVN, 1, VVN, 1, 1, 1,
R/H: RB300 x 1, 1, VVN, VVN, 1, VVN

T/L/R/Thunder
B/H: 45-kilos x 8 reps
L/H: 90-kilos 1, 1/2, 1, 1, 0, 0, 1 (just) reps
R/H: 100-kilos x 1, 1, 1/2, 1, 0, 1, 1 (reps)
Add 5.4-kilos for handle and pin etc

2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 67.5-kilos (equ is 21.4-kilos so GT is 88.9-kilos) x 20 x 1 singles (missed 2nd attempt so 21 reps in all). Skin ok.

Mobster
02-17-08, 8:16 am
Sunday
Leg press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8reps, 520-kilos x 6 reps

CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 63 3/4-kilos x 1 rep, 65-kilos e/s x 1 rep, 65-kilos e/s x 0 rep

Pullovers
12p x 8 reps, 18p x 8reps, stack plus 20-kilos x 8 reps (hard)

Stretch

Bwt 19st 5lbs

Mobster
02-19-08, 8:09 am
Tuesday
Weaver Stick
bar (ez bar at the mo) x 4-6 reps (did not count) each, plus 2.5-kilos x 3 reps each, plus 5.5-kilos x 1 (just) each, 1 (right hand was better), 0, 1 (left better this time), 0 left and 1 good one right.

One hand lift
Fucked around with proper equipment but went back to pin for L/H: 220-kilos x 1 rep and 230-kilos x 1 barely off floor rep. R/H: was 230-kilos and 240-kilos (230 made me giddy and I had to sit down).

2HP
Worked to +70-kilos (91.10) x 9 attempts of which 8 were good (right thumb skin tore on no: 9)

Mobster
02-21-08, 8:32 am
Thursday
Grippers - max
L/H: BBGM x 1a, 1a, 1a, 1a, VVNa, 1a, VVNa reps
R/H: CoC 3.5 x 1a, 1a, 1a, VVN, 1, VVNa, VVNa, reps

TLRT
B/H: 45-kilos x 8 reps @
L/H: 90-kilos (95.4) x 8 x 1 reps
R/H: 100-kilos (105.4) x 7 x 1 reps and 1 missed rep (1/2 up)
* during the first half of the heavy set reps my traps were cramping. They still have DOMS from the v-heavy one hand lifts of a few days ago.

Speed CG Bench
20-kilos x 8 reps, 40-kilos x 6 reps, 58.75-kilos x 6 x 1 reps

Mobster
02-22-08, 4:37 am
Thursday pm
I neglected to mention this last week but did the same. Last weeks was 30 x 1 with a CoC 3 for the right and the same again with a 2 for the left

Gripper volume work
L/H: 240ip x 12 x 1 and 1 VVN reps
R/H: BBE x 12 x 1 and 1 VVN reps

The main problem, both last week and this, as 1) the am session makes the skin sore and 2) so does the volume. Even using my free hand to set the gripper meant the spot at the base of the finger used is now sore to the touch.

Mobster
02-23-08, 6:06 am
Saturday
I went to Gymnation for a change of pace and a crowd.

Seated machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 10-kilos x 4 reps, plus 17.5-kilos x 4 reps, plus 22.5-kilos x 4 reps

DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 25-kilos @ x 2 x 8 reps (tough 2nd set)

Tricep Pressdown
rope handles 1st (was working in) stack (105lbs) x 8 reps, plus 20-kilos (usual handle) x 8 reps, plus 35-kilos x 8 reps, plus 40-kilos x 7 reps

Planks
3 x 1 minute (tough)

Bwt 19st 8.5lbs / 274.5lbs

Mobster
02-25-08, 6:35 am
Monday
Grippers - volume
Worked to
L/H: RB240ip x 10 x 1 reps
R/H: BBE x 10 x 1 reps
Happy enough with this

TLRT
B/H: 45-kilos @ x 8 x 1 rep
L/H: 91.25-kilos (96.65) x 8 x 1 reps
R/H: 101.25-kilos (106.65) x 8 x 1 reps

However, either the blinding RT work knackered me, or me skin was sore, but as below I got to 91-kilos (92.10) on the pinch for 3 singles and then ran out of steam.

2HP @ 46mm
usual warm ups then
equ (21.1) + 71-kilos x 3 x 1 and 2 missed attempts

Mobster
02-27-08, 11:38 am
Wednesday
Leg press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 540-kilos x 6 reps

CG Bench (max)
20-kilos e/x x 8 reps, 40-kilos e/s x 8 reps, 60-kilos e/s x 8 reps, 63.75-kilos e/s x 4 x 1 reps (all solid - held back from doing more)

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 6 reps

Planks
3 x 1.05mins

Bwt: 19st 5lbs

Mobster
02-29-08, 8:55 am
Friday
Weaver Stick
bar x 6 reps @, plus 2.5-kilos (4) x 3 x 1 reps @, plus 3.5-kilos x 3 x 1 reps @, plus 5.5-kilos (7) x 4 x 1 reps @ (hard - esp R/H)

One hand lift
100-kilos x 2-3 reps @, 140-kilos x 1 rep @, 180-kilos x 1 rep @
L/H: 220-kilos x 3 x 1 reps, R/H: 230-kilos x 3 x 1 reps

2HP
worked to a hard (with tape on thumbs) 90.5-kilos (91.6) x 8 x 1 tough reps

Was interrupted by Laine Snook (did 2 singles with 7-kilos on the Weaver stick). He collected the Millennium, brought some protein and will be dropping off 2 x 100-kilo discs later (post OHF??). Also sold another tub ands dealt with several calls and packed parcels... all during.

Mobster
03-01-08, 4:03 pm
Saturday
trained grippers a day early so as to get a good rub at the Vulcan Gripper close. Managed to get to level 13.

VG
L/H: L9 x 5 x 1 reps
R/H: worked to a CCs with L13 and then dropped to L12 and did 1, VVN, 1, 1, 1, 1 reps.

I also caned the RT (did well over 100) in a little friendly end of session finisher but will do a proper session tomorrow (back on plan)

Read about the Vulcan Gripper here (my name will be added as soon as the video has been reviewed): http://www.davidhorne-gripmaster.com/vulcanrules.html

Here's the attempt: http://www.youtube.com/watch?v=kntOWTZzcGk

Mobster
03-02-08, 6:55 am
Sunday
Got a pair of the Zuluglove knee wraps yesterday and am due to test these out with either a 560-kilo or 580-kilos leg press for reps next Saturday.

As I did some work on the Vulcan gripper yesterday (el numero uno work ha ha) I decided not to max out today but may do so later if I feel like it.

T/L/R/Thunder
B/H: 45-kilos x 8 reps @
L/H: 92.5-kilos x 8 x 1 reps
R/H: 102.5-kilos x 8 x 1 reps
well on target with these. So much so that I got air under 105-kilos (110.4) with my left and it was a few kilos too much when I tried 115-kilos (120.4) with my right.

CG Bench - speed day
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 6 x 1 fast reps (all good)

Bwt: 19st 9lbs / 275lbs

NB: trained at Gymnation

Mobster
03-02-08, 3:09 pm
Sunday pm
Bored shitless (SFA on TV) so...
Grippers - max
L/H: BBGM 7 x 1a reps
R/H: CoC 3.5 x 1, VVN, VVN, 1a, 1a, 1a

Mobster
03-04-08, 8:59 am
Tuesday
machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 15-kilos x 5 reps, stack plus 30-kilos x 5 reps

DB curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27-kilos @ x 6 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 3 reps (went to shit cos I had wondered off to help someone).

Planks
3 x 1.10mins

Bwt: 19st 11lbs

Mobster
03-05-08, 1:48 pm
Wednesday
Day early but joined Greg during his training. Worth a look was, for the second or third time, grippers great, r/thunder great and so the pinch went to shit. I will look at my overall schedule and do a pinch only session or change it a little so that I'm not pre-exhausting the pinch session with grippers and r/thunder.

Still they were good.

Vulcan Gripper
B/H: L1 x 6 reps @, L4 x 6 reps @
L/H: L10 x 0 reps, L9 x 0 reps, L8 x 4 x 1 reps, then L8 plus one band at top x 3 x 1 reps
R/H: L12 x 3 x 1 reps, L13 x VVN, then 3 x 1 reps (all CCS) then 2 x 1 with a rubber band at the top, then L14 to 2mm and a 2nd attempt to 1mm. A good session

T/L/R/T
B/H: 45-kilos x 8 reps
L/H: 93.75-kilos (99.15-kilos) x 8 x 1 reps
R/H: 103.75-kilos (109.15-kilos) x 8 x 1 reps

2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 71-kilos x 2 x 1 reps. Both very rough and just about ok. First one with tape on and 2nd with tape off (too thick me thinks).

Bwt: slightly up still on our unit scales (273?? and they are usually 4lbs behind (they are more accurate) the GN scales so I'd be 277lbs / 19st 11lbs on those.

Mobster
03-08-08, 10:18 am
Saturday
I'd been sent a sample of the Zuluglove knee wraps to try and had suggested I use some huge weight so that a photo could be taken and maybe used in an ad.

Anyway, as you'll see below, I did a double with 600-kilos. I could have done more but it was too much faffing about with the camera etc and the wraps are, as they promise, DAMN TIGHT. They are meant to be for PB's only.

Leg Press
0-kilos x 12 reps @, 120-kilos (all deep) x 8 reps, 240-kilos (all deep) x 8 reps, 560-kilos x 2 reps, then without getting off machine and reapplying wraps etc, two more plates added for 30 x 20-kilo plates or 600-kilos (40-kilos over my PB for reps) and 2 more reps at that weight. More was there but the wraps needed to come off.

Pullover (racks were busy)
12 p x 8 reps, 18p x 8 reps, and stack (20p) plus 21.25-kilos x 7 reps,

CG Bench - max day
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 65-kilos (150 total) e/s x 4 x 1 reps.

Mobster
03-09-08, 12:29 pm
http://img527.imageshack.us/img527/7126/600kglegpressix0.jpg
Photo of the 600-kilos being leg pressed.

Sunday
Bored as per so did some work and then decided to do some volume work on the Vulcan Gripper (can't have Pete get too close... :p ) a day early (Weaver stick and RT work tomorrow).

Vulcan Gripper - volume day
B/H: Warm ups with L1 x 6 reps @, L4 x 6 reps @
L/H: L8 x 1 rep, L8++ (2 rubber bands at top position both sides) x VVN, VVN, 1, 1, 1, 1 reps
R/H: L10 x 1 rep, L12 x 1 rep, L14 x 1mm, 1mm off, 1mm off, 1mm off, 1mm off, 2mm off, 1mm off. It felt like it was going to go 2 or three times and then it was just off each time. :angry:

Mobster
03-10-08, 7:10 am
Monday
Weaver Stick
bar x 6 reps, plus 2.5-kilos x 3 reps, 3.5-kilos x 3 x 1 reps,
plus 6-kilos x (R) x 1, 1, 0, 0 reps (L) x 1, 0, 0 reps, plus 5.75-kilos x (R) 1 rep, (L) 0 reps

All heavy weights were damned hard and after getting the initial singles there was fuck all left. As per v hard on wrists.

T/L/R/Thunder
B/H: 45-kilos x 8 reps
L/H: 95-kilos x 8 x 1 reps - all smooth and solid
R/H: 105-kilos x 5 x 1 reps - all rough as hell.

Left hand was solid as a rock and caused no problems but right was all over the place.

Mobster
03-12-08, 8:20 am
Wednesday
Trained at GN cos I know I work harder when there's a crowd.

2HP @ 70mm (43.6-kilos set up)
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 73.6-kilos x 1 rep, 83.6-kilos x 1 rep, 88.6-kilos x 1 rep, 93.6-kilos x 0, back to 88.6-kilos which I super-setted with 1HL work for a total of 7 x 1 reps

1HL
Using Nick's lighter but longer pin
B/H:100-kilos x 3 reps @, 150-kilos x 1 rep @, 195-kilos x 1 rep @
L/H: 225-kilos x 3 x 1 rep
R/H: 240-kilos x 3 x 1 rep
Still make me feel faint after.

Stretch

Mobster
03-14-08, 8:19 am
Friday
GN

Seated Press (Mch - wanted freeweights but bot racks used)
1/2 Stk x 8 reps, stk x 8 reps, plus 15-kilos x 5 reps, plus 30-kilos x 5 reps

D/B Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos @ x 6 reps then p/c machine 1/2 stack x 8 reps and immediatly 1/4 stack x 6 reps

Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 6 reps then TPD stack x 15 reps, plus 15-kilos x 10 reps

Planks
3 x 1.20mins

Bwt 19st 12lbs

Mobster
03-16-08, 8:30 am
Sunday
As a result of today I will be using the Vulcan gripper almost exclusively to train grippers with just an odd test session thrown in.

Grippers - max
usual warm ups then:
L/H: GM x 2 x 1 (set was sweet - VG work seems to have helped), x VN, VN. Then VG at L8 with 2 bands on (top position) x 3 x1 and then 3 bands x 1 rep

R/H: BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x VVN followed by VG at L13 and 3 bands x 1, x 1, VN then L14 x VVN and VVN

CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 61.25-kilos e/s x 4 x 1 reps (more there but held back)

Stretch

Mobster
03-18-08, 9:55 am
Tuesday
A late start (about 1130) due to loads of orders coming in. Which is good but annoyingly the day before the waited on stock arrives. Which is bad ha ha. So I'll be busy tomorrow.

TLRT
45-kilos x 8 reps @
L/H: 96.25-kilos x 8 x 1 reps
R/H: 105-kilos x 1 rep then 106.25-kilos x 7 x 1 reps

2HP @ 44mm
Changed from 46mm to see if it helped - it did :D
worked to 70-kilos x 1 rep, 71.25-kilos x 1 rep, 72.5-kilos x 6 x 1 reps, 73.75-kilos x 1 rep, 75-kilos x 1 rep and then 76.25-kilos x 1 rep and 1 missed rep. I weighed the set up and it came in at 21.3-kilos so total weight on the last one was 97.55-kilos :D

Mobster
03-20-08, 7:49 am
Thursday
Leg Press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos x 6 reps

CG Bench - max
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 65-kilos e/s x 1 rep, 67.5-kilos e/s x 1 rep, 65-kilos e/s x 3 x 1 rep

P/Overs
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 7 reps (grr)

Bwt: 19st 12lbs / 278lbs

Mobster
03-22-08, 5:25 pm
Saturday
Trained with Fred Coombs from the GB

Vulcan Gripper - volume+
warmups: L1 x 6 reps, , L7 x 1 rep,
L/H: L9 x 5 x 1 and 1 VVN rep
R/H: L13 x 6 x 1 reps. I could have done more so did an attempt at L15 which would out be 2 levels ahead of anyone else - it closed down solid. Could I bllody do it on video - could I bollocks! In fact I did but was obscuring the camera during the CCS with my left hand I may try tomorrow.

Weaver Stick
Fred did well on this but felt the same twinge we all get at max weight levels.
bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 3 x 1 reps, plus 5.75-kilos (bar weighs 1.5 so total weight is 7.25-kilos) x 3 x 1 reps - all both hands.

T/L/R/Thunder
45-kilos x 8 reps @
L/H: 97.5-kilos (102.9-kilos) x 5 x 1, 107.5-kilos (112.9-kilos / accident) x 1 rep and 1 missed rep, back to 97.5-kilos x 2 x 1 reps.
R/H: 107.5-kilos (with bar etc weighs 112.9-kilos) x 8 x 1 reps

Mobster
03-24-08, 7:51 am
Monday
2HP at 70mm (see notation)
Worked to a decent weight before measuring the plates which were at 72mm or so. This was too thick for my max weight so I reset the equipment to a little under 70mm and did the following:
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 73.6-kilos x 1 rep, 83.6-kilos x x 1 rep, 89.85-kilos x 9 x 1 reps - good workout. It sits in a different spot on my thumb so I got a tear in a different place than usual. Cest la vie.

1 hand lift
Glad I'm doing this at GN cos it helps to motivate me
B/H: 100-kilos x 3 reps @, 150-kilos x 1 rep @, 195-kilos x 1 rep@.
L/H: 230-kilos x 3 x 1 reps
R/H: 240-kilos x 3 x 1 reps
All good 'n' solid.

Mobster
03-26-08, 8:17 am
Wednesday
Seated press (F/W)
15-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 35-kilos e/s x 2 reps, 37.5-kilos e/s x 2 reps

DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 5 reps (loose)

Dips
bwt x 8 reps, plus 10-kilos x 6 reps, plus 32.5-kilos x 6 reps

TPD
stack x 10 reps, plus 25-kilos x 8 reps, plus 45-kilos x 8 reps. This one makes me laugh when I see guys using 5 or 6 plates (so 25-30lbs) on the same exercise as me.

Planks
3 x 1.25mins (Richy put his foot on my back to force my arse down and kapow it was as it should have been - much harder).

Although I didn't have that much of a pump I taped my right upper arm at 19.5-inches and right forearm (even less of a pump) at 15.75-inches.

bwt 19st 13.5lbs / 279.5lbs

Mobster
03-26-08, 4:14 pm
Wednesday pm
Felt like it, in spite of slight ricking of my neck, so trained Vulcan Gripper.

V/Gripper - max
B/H: Warmed up with L1 x 6 reps @, then L7 x 3 reps @
L/H: L9 x 1 rep, L10 x 1 x 1, x 1, x 1, L11 x VVN, x 0
R/H: L13 x 1 rep, L14 x 1 rep, L15 x VVN, VVN, VVN, 1 :), VVN

Mobster
03-28-08, 8:28 am
Friday
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L10++ (2 bands) x VVN, 1, VVN, VVN
R/H: L13 x 1 rep, L15 x 1, x 1, x 1, x 1 reps, L16 x 1 rep :D

CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 61.25-kilos e/s x 6 x 1 reps, 70-kilos (160) e/s x 1 rep (arse up mind).

Mobster
03-30-08, 6:45 am
Tried training today (pinch and RT) and while I was able to warm up well enough the top sets went to shit. When I couldn't even pull for 1 rep with my left hand the working weight on the thumbless RT it was time to call it a day.

Mobster
03-31-08, 7:44 am
Monday
Another go at the 2HP went a lot better but success with that then put me off me stroke with the thumbless RT. Me no likey - too close to comp time.

Anyway
2HP at 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 3 x 1 reps, 71-kilos x 3 x 1 reps, plus 72-kilos x 3 x 1 reps, plus 73-kilos x 3 x 1 reps. Equ weighed in at 21.10-kilos so total weight last set was 94.10-kilos

Mobster
04-01-08, 11:55 am
Tuesday
On Monday at lunchtime I came back and did a 2nd Rt session succeeding in 100-kilo (105.4) x 3 x 1 reps L/H and 110-kilos (115.4) x 3 x 1 reps R/H. Later on we humped about the gym equipment we picked up and helped Lee Powell get his new kit upstairs as well.

Today after I did some orders Mike and later on myself put together the equipment. The leg extension has a 145-kilo stack (which I can do) and the lat pulldown a 140-kilos stack (ditto). The Leg curl I think is 100-kilos (ahh that's another story). Todays session was also pretty good.

Leg Press
plate x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 600-kilo x 6 reps

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos (160) e/s x 4 x 1 reps

Pullovers
12p x 8 reps, 18p x 8 reps, stack (20p) plus 22.5-kilos x 8 reps

Bwt
20st 3.5lbs / 283.5

Mobster
04-02-08, 7:17 am
Wednesday
My last day of training before warm up / mini comp at David Horne's on Saturday. Hard is all I am saying (probably due to four days back to back). My hands were cramping up yesterday and today.

V/Gripper
B/H: L1 x 6 x 1 reps @, L7 x 3 x 1 reps @
L/H: L10 x 5 x 1 reps
R/H: L15 x 5 x 1 reps

Weaver Stick
B/H: bar (1.5) x 6 reps @, plus 2.5-kilos x 3 x 1 reps @, plus 5-kilos x 1 rep @
L/H: plus 5.5-kilos (7.00) x 1 rep
R/H: plus 6-kilos (7.5) x 1 rep

T/L/R/T
B/H: 45-kilos (50.5) x 8 reps @
L/H: 100-kilos (105.4) x 4 x 1 reps (last one rough)
R/H: 110-kilos (115.40) x 4 x 1 reps (3rd one rough)

Mobster
04-07-08, 7:21 am
Saturday
Peter Horne Memorial event
Contest Overall Results (and report by D Horne)
2nd Steve Gardener 7pts

1. Two Hands Pinch Lift
1st David Horne 115k (New World Record)
2nd Steve Gardener 99.1k


2. One Hand Vulcan Gripper - credit card close
(All Right Hand)
1st Steve Gardener Lev 16 (New British Record)
2nd David Horne Lev 13


3. Reverse Bending
1st David Horne 5.5 FBBC Square
2nd Steve Gardener 237.5k Challenge bar
I was happy with this because I've done nothing but 6-inch nails (at shows) for 2 years. No training for this.

4. Dinnie Ring Lift for Reps (187.1kg on replica)
1st David Horne 20 reps L/H (New British Record)
2nd Steve Gardener 12 reps R/H (New British Record)
Again happy with this. I do little or no rep work but knew the weight would be ok. It was r/h only and I tore the skin a little (blood on the bar) and had a weird pain at the top of my groin (both sides) once past 5 reps

''In our final break before the Dinnies we did the Slippery Eel Challenge in a last man standing format. This keeps the event moving fast, and raising it 10k at a time was tough.''
Slippery Eel Challenge.
1st Steve Gardener 99.2k
2nd David Horne 89k

Interesting that this was not included in the overall (I didn't actually think of the whole event as a competition (was it last year??)). Would I have been first if it had been??

''Steve Gardener is looking good, and getting better all the time. Hopefully he will carry on with an onslaught towards next years Champions, after the Brits. Also congratulations on his massive Vulcan credit card close on Lev 16, and he was so close to Lev 17.''

My mate Alf, who drove me up, came 3rd with no training at all ha ha. Don't know what that says about the rest of the lads...

Monday
2HP at 60mm
Adjusted the set to (using GN plates) a closer to the size I'll use at the event setting.
Worked to set plus 47.5-kilos (91.10) x 8 x 1 reps

One hand lift
Worked to 2 x 1 x 235-kilos left and 1 x 1 with 245-kilos right (too hard on hand and skin).

Bwt: 19st 5.5lbs / 285.5lbs)

Mobster
04-09-08, 7:07 am
Tuesday
Seated Press
15-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 40-kilos e/s x 4 x 1 (this set s/s with db curls)

D/B Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 30-kilos @ x 6 reps,

Dips
bwt (see below) x 8 reps, plus 10-kilos x 6 reps, plus 35-kilos x 2 and then my front right delt said 'no mas' and even bodyweight was too much.

I then decided to see if I could pump my right upper arm to 20 inches or more.

T/P/Down
stack x 20 reps, plus 20-kilos x 12 reps, then stack again x 8 more reps

Then quickly moved handle to lower pulley and did the following:

C/Curls
60lbs ax 12 reps (too easy), followed by another 8 or so reps with 90lbs.

I did a little flexing and measured the right upper arm at 19 and 7/8ths of an inch. Almost!!

Bwt: 20st 6lbs / 286lbs

Mobster
04-09-08, 3:29 pm
The day above is wrong. It was Wednesday (am).

Wednesday pm
Vulcan Gripper
I had tried to do a little following my workout this morning but was shot. This evenings was a little better but still hard.

B/H: L1 x 6 reps @, L7 x 3 reps @

L/H: L10 x 1/4" (poor set), L10 x 5 x 1 reps, L11 x 3 x 1/4" or better reps

R/H: L15 x 5 x 1 reps, 2 x 1/4" and 1 x 1/8th" reps (last one best).

Note to self: get more bands and use them again

Mobster
04-11-08, 7:02 am
Friday
Hard day today. Did not feel 'in the zone' but still...

Grippers (torsion and Vulcan)
L1 x 6 reps @, L7 x 3 reps @
L/H: BBGM x 0, then 3 x 1 reps. CoC 3 x 1/8th inch, then 2 x 1 reps
R/H: CoC 3 x 1 rep, BBE x 1 rep, CoC 3.5 x 1 rep, BBSE x 3 x 1 reps - all deep set. I think these mean I am doing about 6.85 (3.65 approx right and 3.2 approx left)

CG Bench - speed
Right front delt might be off (see last session)
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 62.5-kilos e/s x 4 x 1 reps.

NB: was super setting hard grippers with max weight on bench.

Bwt: 20st 6lbs

Mobster
04-11-08, 1:20 pm
Friday pm
2HP at 44mm
equ* x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 74-kilos (95.10 total) x 6 x 1 reps

At reps 5 and 6 I felt giddy. So much that on rep 6 the hi-fi blaring away in the background sounded very strange for a second ha ha

*Equipment/set up weighs 21.10-kilos with no added weight at 44mm thickness.

Mobster
04-12-08, 6:23 am
Saturday
No dizziness today ;D

T/L/R/Thunder
Was all over the place and somewhat bizarre at times. It's also the first time in what?? eight or more days since I touched one and that might have been too long. Back on the program!

B/H: 45-kilos @ x 8 reps, 90-kilos @ x 1 rep

L/H: 105-kilos x 0, changed from light pin to heavy pin and adjusted weights, 95-kilos (100.4) x 3 x 1 reps, then couldn't do any more so dropped to 90-kilos again x 1 touch-n-go rep, all over the place for a few missed singles and ended up on 87.5-kilos (92.5) x 2 x 1 reps

R/H: 110-kilos (115.4) x 1 rep and 1 missed rep, 105 (110.4) x 1 rep (rough), then the same super solid?? followed by 3 more singles (so 4 x 1) then upped to 107.5-kilos (112.9) x 1, 1 missed rep and 1 more to finish.

I'll adjust all the numbers for the next few weeks.

Mobster
04-14-08, 8:37 am
Monday
I wasn't sure about training etc til after breakfast. But...

Leg Press
0-kilos @ x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 620-kilos x 2 x 4 reps (didn't like depth on first set so did another - supersetted with 1st two p/over sets)

Pullover (see note)
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps.

CG Bench (done at unit)
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos e/s x 1 rep, 71.25-kilos e/s x 4 x 1 reps

Bwt 20st 7lbs (287lbs)

Mobster
04-16-08, 1:15 pm
Wednesday - 10am
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 3 x 1 reps, L11 x 3 x 1 all VVN reps
R/H: L13 x 1 rep, L15 x 1 rep and L16 x 4 x 1 all VVN reps

Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 1 rep, plus 5-kilos x 1 rep
L/H: plus 5.5-kilos (7) x 2 x 1 reps - v tough
R/H: plus 6-kilos (7.5) x 3 x 1 reps - all tough (also all .6-kilos short of my world record)

TLRT
I actually felt ill enough today to stop 2/3'rds of the way through. I did what I set out to do on the Vulcan gripper and on the weaver and then popped over to my house. My back started to spasm then but eased off. I went back feeling 'iffy' and was able to warm up on the Thumbless RT before running out of puff. I had also had an upset stomach yesterday so will see what I feel like in 24 hours before going back at it.

As they say anything can happen.

I went back later (5pm) and the RT was still off so did the following:

B/H: 45-kilos x 8 reps @

L/H: 90-kilos x 1 rep, 100-kilos x 1 rep, 90-kilos x 3 reps x 2 sets (last one barely), dropped to 85-kilos and got shit so dropped again to 75-kilos and did 6 reps. Then gritted my teeth with a view to fucking myself up and did another 7 reps.

R/H: 90-kilos x 1 rep, 100-kilos and 110-kilos x shit, dropped to 90-kilos and did 3 reps x 4 sets and then, as above, a blaster set which ended up being 11 reps!!

Mobster
04-22-08, 6:41 am
Tuesday
back still tight (book session) but once in the gym ass-kicking mode.

Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L11 x 3 x 1 rep L11 + 1 band x 3 x 1 reps
R/H: L10 x 1 rep, L16 x VVN, VVN, L15 + 3 bands x 3 x 1 reps

CG Bench - max only
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 72.5-kilos e/s x 4 x 1 rep

Mobster
04-24-08, 7:08 am
Thursday
Back massaging machine came today and I had a quick go before leaving and will wear it out over the next few days ha ha

I wasn't quite 'in the zone' today but as can be seen still hit the targets. It just felt like there wasn't any spare.

Leg Press
0-kilos x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 620-kilos x 6 reps

CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 75-kilos e/s (170) x 3 x 1 rep

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 27.5-kilos x 8 reps

Bwt: 20st 4lbs Down a little which is a shame but what the hey...

Mobster
04-24-08, 9:42 am
Thursday pm
Barely Pm mind. About an hour after coming back from Gymnation and prepping some orders I did the following. It is, as I said a few posts back, very much the case that heavy ass pinching takes a huge amount off of the Thumbless Rolling Thunder. It'll be interesting to see how this affects lifting on the day of the competition (not so many reps and a rest might help).

T/L/R/T
B/H: 60-kilos x 8 reps @
L/H: 80-kilos (85.4) x 10 x 1 reps
R/H: 95-kilos (100.4) x 10 x 1 reps

Mobster
04-26-08, 11:08 am
Saturday
A tough old session and still missing the 'zing' I'd like but the actual weights etc were top notch. Three events in about 2 hours and felt pukey by the end. Back still needs a little work although using the massager does help. There is a few spots when it's rubbing away which are actually sore to the touch.

Vulcan Gripper / Torsion grippers
B/H: L1 x 6 reps, L7 x 3 reps, L10 x 1 rep
L/H: CoC 3 x VVN (just off) L11 + 2 bands x rubbish.
R/H: CoC 3.5 x VVN (as near as damned closed), BBSE x 1 rep, L15 + 3 bands x 1 and VVN. Hands were done after this. Would have liked more.

Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos (5) x 1 rep - all no wrap.
L/H: plus 5.5-kilos (7.0) x 3 x 1 reps
R/H: plus 5-kilos (6.5) x 1 rep (very easy), plus 6.5-kilos (8.0) x 3 x 1 reps

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 rep, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 77-kilos (98.10-kilos total) x 8 x 1 rep New PB for multiple singles. I also tore the skin at the base of the left thumb a little but that's ok.

Mobster
04-28-08, 6:27 am
Monday
Most days I wake up with my back stiff, sometimes a shoulder aches, sometimes other parts feel the strain. I eat my breakfast, take my vits and get ready to go to the gym wondering if it'll be a good session. Before I go I drink my coffee, take a pain killer or two and then pick up my bag.

Then I have a workout like this one - fucking awesome! :D

Seated BB Press
15-kilos (50) e/s x 8 reps, 30-kilos (80) e/s x 6 reps (easy), 40-kilos e/s x 1 rep. So easy I went to a new PB 45-kilos (110 or 3 big yellow 15's a side) x 3 x 1 reps. That's 242lbs in old money.

DB Curls (all hammer style)
10-kilos @ x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps (last set loose)

Tricep Pressdown
stack x 12 reps, plus 25-kilos x 12 reps, plus 45-kilos x 12 reps and then 8 reps

Arms were PUMPED and were a gnats bollock under 20-inches. Just a tiny fraction but it was actually painful to keep trying to pump them so I stopped giving a shit and had a protein drink.

Bwt: 20st 8lbs 8oz

Mobster
04-28-08, 10:18 am
Monday pm
Both hands were all over the place to begin with and it took some modifications and adjustments to the load to get it right. I found a slight turning in of the wrist helped loads.

T/L/R/T
B/H: 60-kilos x 8 reps @
L/H: 85-kilos x 1 rep, then 0. Dropped to 82.5-kilos (weights only) x 4 x 1 reps. Too easy so upped to 83.75-kilos x 1, 1, 1, 1, 0, 1, 1 reps
R/H: 97.5-kilos x 4 x 1 reps then form went to shit. Adjusted to 96.25-kilos x 0, 0, 1, 1, 1, 1 reps

Mobster
04-30-08, 6:48 am
Wednesday
Grippers
A gripper only session and annoyingly just off doing what I wanted.
L/H: CoC 3 x 4-5 x 1 all VVN
R/H: CoC 3.5 x 4-5 x 1 all VVN

1HL
A feel the groove session. I was adjusting the length of the chain for height and making sure the handle was anchored against my thigh etc.
20-kilos e/s x 1 rep @ hand, 40-kilos e/s x 1 rep @ hand. Working weight - 180-kilos plus the bar etc (194.54-kilos) x 4 x 1 reps @ hand. The first 2-3 reps were at link 4 and the later 1-2 at link 5.

Mobster
04-30-08, 2:15 pm
Wednesday pm
No matter what the pinch keeps moving forward. I actually held myself back from over-doing it a little. I got a teeny weeny skin tear at the base of the left thumb and decided not to push that or my always sore and stiff back. So stopped at 6 singles. The last one was a solid lowered down slowly lift.

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 77.5-kilos x 6 x 1 rep This was another new training / reps PB. So I dragged the whole thing over to our super duper (accurate to within 100g) scales and it showed 100.30-kilos or 221.12lbs.

Just one of those reps puts me in the 9th of all time spot (I'm at 7th with an official 101.9-kilos. My best unofficial, done the same day, is a 103.2-kilos (I think) which would have me at No 5 and I'm aiming for 105 kilos / 231lbs or better which would still have me in the No 5 of all time spot. I need a little more than 106.9 to move up to 4th. If I recover well enough in the last week as I hope to and if todays session was anything to go by then I fancy a 4th attempt at 107.5-kilos

Mobster
05-01-08, 10:30 am
Thursday pm
Benched with Loz and H (they did other stuff I just benched). PB's all round. Loz made 175-kilos and H 145-kilos. I hit the magic 4 plates a side I've wanted for ages. If I was honest I'll say it was a tad 'ooh 4 plates a side... scary'. But it got done.

CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos a side x 1 rep, 75-kilos (170) a side x 1 rep, 80-kilos a side (180) x 1 rep.

As is usual for me 60-kilos was nothing, 100-kilos is where I actually start to feel the weight. 140-kilos and I need to tighten up everything, get some air in and so on. 160-kilos and 170-kilos and I'm in territory I've been in before so I know I can do it. 175-kilos was a place I've been to before so was more of a 'lets see how I feel now' rep. I felt a little cramp (as I did at xmas when I last went to this weight) so stretched and walked it off. 180-kilos was new, a little scary and yet was apparently smooth. I did feel my left foot slip a little so had it in mind to 'move quicker now before you lose grip'. I didn't actually feel the weight so much as know it was there and need to get the job done.

Mobster
05-03-08, 12:55 pm
Saturday
Grippers
B/H: VG L1 x 6 reps, L7 x 3 reps
L/H: RB240 x 1 rep, BBGM x 1 rep, CoC 3 x 3 x 1 all to within 4mm
R/H: CoC 3.5 x 1 rep, BBSE x 3 x 1 reps. Deep set all grippers.

Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 1 rep (no wraps thus far - from this point forward wraps on)
L/H: plus 6-kilos (7.5) x 0 reps, plus 5.5-kilos (7.0) x 0, 1, 1 reps
R/H: plus 6.5-kilos (8.0) x 0 rep, plus 6-kilos (7.5) x 3 x 1 reps

TLRT
B/H: 45-kilos (50.4) x 8 reps
L/H: 85-kilos (90.4) x 8 x 1 reps
R/H: 97.5 (102.9) x 8 x 1 reps

Back stiff etc after. So stretched and tried keeping limber. I am using the massage pad machine for the full 15 minutes and the lower back is sore to the touch every single time the machine gets at it. But at the same time I feel more capable after.

Mobster
05-07-08, 9:17 am
Wednesday
I'm avoiding the leg press until after the event cos the weights so damn heavy and my back so sore that I don't wanna risk injury. So just bench and pullover today

CG Bench
20-kilos (60) e/s x 8 reps, 40-kilos e/s (100) x 6 reps, 60-kilos (140) e/s x 1 rep, 75-kilos e/s (170) x 1 rep, then working max at 76.25-kilos e/s (172.5) x 3 x 1 solid reps. No collars all sweet as a nut. I felt like I could have made the 180 again.

Pullover machine
*12plates (of stack. Probably equates to 60-kilos) x 8 reps, 18p (90kg??) x 8 reps, stack (20plates or 100kg) plus 25-kilos pinned to the stack x 8 reps. * 1st set done before bench cos the rack was not free.

Bwt a little down at 285.5lbs

Mobster
05-08-08, 9:07 am
Thursday
Hard, hard, hard but with only a few days left it was also push, push, push.
Thumbless Rolling Thunder
All over the place.
New handle (spins freely)
L/H: eventually settled on 85-kilos x several reps (90.4 in the hand)
R/H: as above x 100-kilos (105.4)

Old handle (barely turns)
L/H: to 105-kilos (110.4) x 4 x 1 reps
R/H: to 120-kilos (125.4) x 4 x 1 reps

Weaver Stick
B/H: bar x 6 reps, plus 2.5-kilos (4) x 3 reps, plus 3.5-kilos (5) x 1 rep - all no wrap
L/H: plus 5.5-kilos (7) x 0, 1, 0, 1, 1,
R/H: plus 6.0-kilos (7.5) x 5 x 1 reps

Bwt: holding well on our unit scales.

Mobster
05-10-08, 6:19 am
Saturday
last pinch session - was a little off. I'm deffo over trained (not in itself a bad thing as the upcoming 4 days rest will see super-compensation take effect). I warmed up well, stretched etc. I also had to take the belt in one notch (as it's a lever type this involves a screwdriver).

Back sore, left shoulder sore, right wrist sore but also feeling tight. Inside left thigh still 'twanging' from time to time (not helped by Lozza playfully and not really that hard wrestling it).

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 0 (not locked in), plus 2 x 1 reps. Plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 77-kilos x 1 rep, plus 77.5-kilos x 1 rep (weighed at 99.2-kilos), plus 79.5-kilos x 0 reps Dropped back to 75 but was done.

Mobster
05-11-08, 7:51 am
Sunday
Only grippers to go now and todays session while it could have been a notch better wasn't too sniffy. As per Sam's earlier post and cos I though 'what the heck' I gave the Atlas stones a spin to help open the back up. Seemed to work.

Warmed up and stretched then:
Atlas Stone
50-kilo/110lbs stone x 3 pick up and stand ups, 80-kilos / 176lbs stone x 3 pickup and stand ups (not quite enough for a high platform)

One hand lift
194.54-kilos x 1 rep @ hand, 234.54-kilos x 1 rep @ hand, 274.54-kilos x right only (nowt there for left) - could have been higher.

Atlas stone
120-kilos / 264lbs x 3 pick ups only

Mobster
05-20-08, 7:30 am
Missed a few entries in my wind down week before the comp. I own by the way beating 10x champion David Horne in the process. That tasted as sweet as winning. Esp after the ragging he gave me beforehand. Eat pie Mofo ha ha

Anyway I'm having two fuck around weeks just doing what the hell I want. Todays:

Tuesday
Treadmill
7 mins at 5.5kph

Stretching
Inc back stretches

Vulcan Gripper work
L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L11 x 1 rep, L13 x VVN, x 1 rep (beats old PB).
R/H: L13 x 1 rep, L15 x 1 rep, L16 x 1 rep (equals old PB)
NB: I hadn't taken the sheet with the levels and so noted only the spring settings in my book and just looked them up when I got back. Sweet numbers ha ha :D

CoC Gripper work
RH only: CoC 4 (from weekend so rated at 4.01) x 1mm off closing, 2mm off, 2mm off, 3mm off - so stopped.
2HP @ 70mm
43.6-kilos x 6 reps, 73.6-kilos x 3 reps, 93.6-kilos x 1, x 1, x 0, x 0 reps

Fin

Bwt: 280lbs dead.

Mobster
05-22-08, 7:15 am
Thursday
I had a little play for the first time in years on the deadlift but using Gymantion's thick bar to see what I'd be like if I did the European Grip Championships.

Thick bar deadlift
bar (35.6-kilos) x 8 reps (set it on the outside of the rack and then only pulled from the same height as if plates were on it), plus 40-kilos (75.6) x 8 reps, plus 70-kilos (105.6) x 8 reps, plus 100-kilos (135.6) x 6 reps (did not quite lock out the last one).

Seated machine press
1/2 stack (10p) x 8 reps, stack (19 or about 90-kilos according to chart) x 8 reps, plus 30-kilos x 6 reps, plus 45-kilos x 6 reps then asked Scooter and Louis what the record was. They said the pin filled up (so 7 x 15-kilo plates or 105kg) x 1 rep by Louis and 2 reps by Scooter. So I did 3 :D And got Louis to video it on my mobile (will get a card reader and upload it when I can).

cable curls - s/s with TPD
50lbs x 8 reps, 100lbs x 8 reps

Tricep pressdown
100lbs x 8 reps, stack plus 25-kilos x 8 reps (hard after presses)

Stretching

Bwt 281lbs

Mobster
05-26-08, 7:38 am
Saturday
Went to Gymnation but it was shut (so have emailed Imran with my offer of working there part time again).

One hand deadlifts
I wanted to see where I am with these before setting a program in motion.
B/H: 60-kilos x 4 reps @, 100-kilos x 3 reps @, 130-kilos x 1 rep @,
R/H: 150-kilos x 0 reps, 140-kilos x 1 rep, 150-kilos x 1 rep
L/H: 140-kilos x 1 rep

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 160-kilos x 1 rep and 170-kilos x 0 reps

KB swings - for conditioning
B/H: 24kg bell x 15 reps R/H: 24kg bell x 15 reps, L/H: 24kg bell x 15 reps, B/H: 24kg bell x 15 reps
My god I was puffed. I'll be looking to do 20 each next time. My back felt nice n warm after with no strains. When doing the single handed reps I used the free hand to brace off of my thigh.

Monday
Grippers / Vulcan Gripper
L/H: VG L1 x 6 reps, L7 x 3 reps, L14 x 0 reps, L13 plus 1 band x N, N, dropped to L12 + 1 band and did 2 x 1
R/H: VG L1 x 6 reps, L7 x 3 reps, L13 x 1 rep, L16 x VVN, x 1 rep, CoC 4 x 1mm, 1-2mm, 2mm

Leg Extension
60-kilos x 12 reps, 120-kilos (stack) x 12 reps, x 11 reps

Leg Curl
25-kilos x 12 reps, 40-kilos x 12 reps, 50-kilos x 1 too heavy

Leg Press
plate x 12 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos x 8 reps (belt but no wraps) hard work

Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps

Bwt: 281.5 lbs

Mobster
05-28-08, 7:17 am
Wednesday
2HP @ 44mm
set up x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos (about 96 total) x 6 x 1 reps. Happy with that and there was a little more in the tank.

T/L/R/T (+)
+45-kilos x 8 reps @ hand, +80-kilos x 1 rep @ hand, +85-kilos x 1 rep @ hand,
Left hand done the rest are right hand only.
R/H: +90-kilos x 1 rep, +95-kilos x 1 rep, +100-kilos x 0 reps changed to old handle and gave +140-kilos a go with thumb and without (too damn much ha ha).

Mobster
05-28-08, 2:29 pm
Wednesday pm
Went back to the Whey Gym to see what would happen (baring in mind pinch works the thumb hard and RT is, in effect, a thick bar deadlift) if I did double over hand partial rack pulls on the thick bar. So...

DO partial deadlifts with 2" thick bar (30-kilos empty)
from hole 7 in rack (about 3" above the knee) plus 40-kilos (70) x 6 reps, plus 80-kilos (110) x 3 reps, plus 120-kilos (150) x 3 reps, plus 150-kilos (180) x 3 x 1 reps, plus 170-kilos (200) x 2 x 1 reps (both hard), dropped to plus 160-kilos (190) x 2 x 1 piss poor.

I'll look at what's what later once I've analyzed my performance.

Mobster
05-30-08, 8:14 am
Friday
Form!! I saw myself at the top of the max thick bar deads and I looked like a banana!

DO Axle deads.
bar x 6 reps, plus 40-kilos (75.6) x 3 reps, plus 70-kilos (105.6) x 3 reps, plus 100-kilos (135.6) x 1 rep, plus 110-kilos (145.6) x 5 x 1 reps

Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 4 reps, plus 110-kilos x attempt

Off to unit for

DB curls (plate weight only does not inc handle)
10-kilos @ x 8 reps, 15-kilos @ x 8 reps, 20-kilos x 8 reps, 25-kilos x 8 reps

s/s with

TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 80-kilos x 8 reps, 85-kilos x 8 reps, 90-kilos x 6 reps

Mobster
05-30-08, 1:37 pm
Friday pm
Cos I felt like and cos I can I did another workout this evening - grippers only mind

Vulcan Gripper / CoC 4 work
Once again I did not take the sheet with the levels marked on it so while they are listed here it's after checking when I got back.

B/H: L1 x 6 reps @, L7 x 3 reps @, L10 x 1 rep @
L/H: L11 x 1, 1, 1, 1, VVN, 1, N stopped cos shot.
R/H: L13 x 1 rep, L14 x 1 rep, L16 x 1, L17 attempt to 5mm.
Then decided to do spring supported (index finger and thumb bracing spring immediately after setting gripper to about 30mm or so) attempts with the CoC 4.
So: 1/2mm, 1/2mm, 1/2mm, maybe closed (hand shook and was dark but I couldn't see light between the handles) then 1/2mm. NB: all 1/2mm are paper thin, under 1mm but light still coming through. Best session ever on the 4. Did not use bands this session but felt strong so...

Mobster
06-01-08, 7:38 am
Saturday
Went to Gymnation but it was shut (so have emailed Imran with my offer of working there part time again).

One hand deadlifts
I wanted to see where I am with these before setting a program in motion.
B/H: 60-kilos x 4 reps @, 100-kilos x 3 reps @, 130-kilos x 1 rep @,
R/H: 150-kilos x 0 reps, 140-kilos x 1 rep, 150-kilos x 1 rep
L/H: 140-kilos x 1 rep

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 160-kilos x 1 rep and 170-kilos x 0 reps

KB swings - for conditioning
B/H: 24kg bell x 15 reps R/H: 24kg bell x 15 reps, L/H: 24kg bell x 15 reps, B/H: 24kg bell x 15 reps
My good I was puffed. I'll be looking to do 20 each next time. My back felt nice n warm after with no strains. When doing the single handed reps I used the free hand to brace off of my thigh.


Lazy mofo that I am I neglected, as I usually DO write it out, to write out a plan of action / targets for the session so had no idea what I was supposed to be doing - well maybe a vague one. So I've quoted the last session like this for comparison

Sunday
1 hand deadlift
B/H: 60-kilos x 3 reps each, 100-kilos x 3 reps each, 130-kilos x 1 reps each. 140-kilos x 1 rep right and 1 missed rep left (see above - should have been 135 or 137.5kg)
R/H: 145-kilos x 3 x 1 reps (actually about right)

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 3 x 1 reps - good. I wanna go now lower than this before whey power challenge at xmas when I'd like to hit 190-kilos (418lbs)

KB Swings
24-kilos bell
B/H x 20 swings, R/H x 20 swings, L/H x 20 swings and B/H x 10 swings (ran out of puff). Only a little off what target would have been - cool

Mobster
06-03-08, 7:17 am
Tuesday
2HP at 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 76-kilos (scaled at 97.90kg after) x 1 (hard), 1 (also damned hard), 1 (solid), 1 (better), 1 (solid but I was dizzy) and another 1 (so 6 x 1). The actual reps got better but I was all over the place after each one.

Dunno why. I woke v early had a drink and a banana, then back to bed and awake at usual time and ate usual breakfast.

T/L/R/T
B/H: 45-kilos x 8 reps @
L/H: 80-kilos x 1 (easy), so 82.5-kilos 5 x 1 reps (all ok)
R/H: 90-kilos x 1 (easy) so 95-kilos x 2 x 1 (both iffy) so dropped to 92.5-kilos and did 3 x 1 solid reps.

Mobster
06-03-08, 1:41 pm
Tuesday pm
Felt like it (cos I can etc) so did some Vulcan Gripper work

Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @

L/H: L12 x 1 rep, L12 plus 1 band x 5 x 1 and 1 VVN rep

R/H: L13 x 1 rep, L16 x 6 x 1

Based on today I'll either do a CCS with L17 on Thursday (new world record - old one being mine) or have a go at the CoC 4 on video.

If I close a CoC 4 the next step is to do some work on a brand new one (which I have - someone donated one to me for winning this years British). Then contact Ironmind and get certified. Here is a link to the very short CoC 4 closers list: http://www.ironmind.com/ironmind/opencms/ironmind/Main/captainsofcrush4.html

1998
Joe Kinney

2003
Nathan Holle
David Morton

2004
Tommy Heslep
Magnus Samuelsson

Look at the dates. No one has closed it under the new style rules (credit card between the handles before the big squeeze) since they were changed. Hence the easier style stopped in 2004 and no bugger has done it since. I aim to be the next bugger :D

Mobster
06-05-08, 2:29 pm
Thursday
Well what a day, what a hell of a day. The first session was from 11 until well after 3 when Sam Solomi needed to leave. It included grippers (more on that later), my cleaning with some ease the baby Inch, one hand deadlifting the Inch itself with either hand and then a Millennium pick up which Paul Savage claimed (cos that's how it looked) 'you just throw away like it was nothing'. We all also did some training in between. Later on, after food and a drink Paul and I came back and more or less played, well I did. He did some flips on our 400-kilo tire, I did some reps with my hard 3, an attempt (see below) on his HG500, got Jim's 4 to 2mm and so on. 'How come you can do that after all we've done' he asked - buggered if I know :D

Grippers (planned workout first)
B/H: VG L1 x 6 reps@, L7 x 3 reps@,
L/H: VG L12 x 1 rep, L12+2 bands x a few singles
R/H: VG L13 x 1 rep, L15 x 1 rep, L17 x 2-3mm off (grr). Also several attempts at Paul's 'easy 4' (see videos later) more than a few were '1mm off you sod' (I was effing and blinding at this point). At least 2 attempts on Jim's 4.01 down to 1mm (Paul said 'you're good to 1mm ain't ya ha ha)

Leg press (our machine)
0-kilos x 8 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 400-kilos (wraps on) x 8 easy reps, 530-kilos x 6 easy enough reps.

Leg Ext
1/2 stack (70kg) x 8 reps, stack (145kg) x 2 x 8 reps (second better than the first)

Leg Curl
20-kilos x 8 reps, 40-kilos x 2 x 8 reps

CG Bench (speed)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 1 rep, 150-kilos x 3 x 1 reps

Lat Pulldown
4 sets from 70-kilos to 140-kilos (first two wide grip, then reverse grip then V bar type grip for last set) x 8 reps a set.

In between, during and after.
44lb Blob (one hand then thumb and two fingers and finally and done 2x by the face for the first time), baby Inch (right hand cleaned to shoulder), Inch (one hand deadlift with either hand) and Millennium (pickup only - not done any work on this so carryover from RT work must be the reason) work as well as multiple gripper attempts after the earlier attempts on both CoC type grippers as well as the Vulcan. I got Paul's HG500 to 5mm for example (slightly smaller spread). Oh and our 90-kilo disc just pinched off the floor. If anything the guys did more attempts and played with more toys than I did.

I'm gonna ache tomorrow.

Mobster
06-07-08, 10:10 am
Saturday
Started late (too busy chatting with my lodger) so ended up taking two cups of coffee and kicked off at well after 11am and not 10am as intended. But all in all it was ok. All training was outside in the sunshine (fabulous). I'll be crispy tomorrow but it was not a day to waste.

Thumbless rolling thunder
I'd remember, this time, to write out my intended numbers, weights, reps etc and then when I arrived thought 'screw it, just plop one of the 90-kilo discs on.

B/H: 45-kilos (50.4) x 8 reps each
L/H: 90-kilo (95.4) x 7 x 1 reps (No: 4 rough rest ok)
R/H: 90-kilos x 1 rep, 93.75-kilos x 1 rep, 97.5-kilos (102.9) x 5 x 1 reps

K/bell swings
24-kilos bell x B/H* x 20, R/H x 20, L/H x 20, B/H x 20* (was flipping it round rather than over and then, in mid air, swapping hand to hand. Only the first rep was actually two handed)

And much later (for fun)

90-kilo disc (67mm thick) pinch
x 4 x 1 reps off of floor. Nice. Also no warm up lifts

Mobster
06-09-08, 6:36 am
Monday
Grippers were well off. I even had a slight twinge in the back of my right wrist. I may have another go later or drop down and come back at it. Perhaps last weeks efforts were a peak thing and I need to take another run for the (hopefully) Euros. Pinch was, however, completely the opposite. I could quite easily have done more but held back.

Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L12+2b x VN, VN, L12 x VVN dropped to L11 and still a gnats off. Stopped.
R/H: L13 x 1 rep, L16+1 x 0, L16 x VVN, Vn, L15 x off - stopped.

2HP @ 44mm
1 small change in that once I went pass +30 x 1 reps (set up plus 2 x 15-kilo discs) I swapped the 15's for 20's. My lower back was sore (muscle rather than injury) from Saturday but ok once I got warmed up.
Equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep,. plus 76.5-kilos (approx 98.4-kilos / 216.48lbs) x 6 x 1 (as above could have done more - no skin issues etc)

Mobster
06-10-08, 9:45 am
Tuesday
Up for a workout again today and tomorrow I have a lorry coming so need to be around most of the day so of to the gym I went. All at GN

D/O Thick Bar deadlifts
bar x 6 reps, plus 40-kilos x 3 reps, plus 70-kilos x 3 reps, plus 100-kilos x 1 rep, plus 112.5-kilos (148.10 approx) x 3 x 1 reps.
Form was, to be frank, bloody awful.

Seated machine press (last machine session for a while)
1/2 stack x 8 reps, stack x 8 reps, plus 45-kilos x 6 reps, x 5 reps s/s with curls

D/B Curls
10-kilos@ x 8 reps, 17.5-kilos@ x 8 reps, 25-kilos@ x 8 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 5 crappy reps (too heavy on this machine)

Bwt: right down. And I thought I was eating crap... obviously not enough crap
[/quote]

Mobster
06-11-08, 3:31 pm
Wednesday
trained again because tomorrow I'm off to the finals of BSM to cheer on our Lozza!

Back still sore so no kettlebell today

One hand deadlift
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps
L/H: 130-kilos x 1 rep, 135-kilos x 3 x 1 reps
R/H: 130-kilos x 1 rep, 155-kilos x 3 x 1 reps (not quite a mis-load cos I spotted it before I started but couldn't be arsed to change it back to 147.5-kilos as intended)

CG Bench (max)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 1 rep - v hard so dropped to 155-kilos x 3 x 1 reps (all hard enough)

Mobster
06-14-08, 11:32 am
Saturday
Back still not 100%. Took time stretching etc

2HP at 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 0, x 1 rep, plus 80-kilos (102 approx) x 0 reps, back to plus 77-kilos x 1 (hard) rep, 1 good rep, 1 good rep (dizzy), plus 77.5-kilos x 1 rep, plus 78-kilos x 1 rep, plus 78.5-kilos x 1/2 rep - stopped there.

TLRT
No warm ups cos I'd stretched warmed up earlier and was nice 'n' warm from pinching. Did these outside in greayt weather again. Left hand off.

L/H: 90-kilos 1, 1, 0, 0, dropped to 90 (95.4) x 0 so stopped.
R/H: 98.75-kilos (104.15) x 1, 0, 1, 1, 1 reps, upped to 100-kilos (105.4) x 1, upped again to 101.25-kilos (106.65) x 2 x 1 reps (last one held for time)

Mobster
06-15-08, 9:04 am
Sunday
Trained today cos we have a bunch of odds and ends to do with the Severn Valley comp next weekend and so the more time clear the better.

Vulcan Gripper
s/setted with leg work
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L12 x 1, 1, 1, 1, 0, 1 reps
R/H: L16 x 6 x 1 reps

Leg Ext
70-kilos x 8 reps, stack (145-kilos) x 8 reps, 147.5-kilos x 8 reps

Leg Curl
20-kilos x 8 reps, 40-kilos x 8 reps, 45-kilos x 6 reps

Leg Press
0-kilos x 8-12 reps (combo of single and both legs), 120-kilos x 8 reps, 240-kilos x 8 reps, wraps on and 540-kilos x 4 reps

CG Bench
s/setted with LPD
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 x 1 reps

LPD
70-kilos x 8 reps, stack (140-kilos) x 8 reps, stack plus 5-kilos (145) x 8 reps

Mobster
06-17-08, 6:55 am
Tuesday
Lots on today and running late so keep it quick...

Back aching (left side) as per so lots of stretching etc.
TLRT
B/H: 45-kilos @ x 8 reps
L/H: 90-kilos (95.4) x 0 reps. Changed to lighter pin (2.5??) with 85-kilos x 1 rep, 86.25-kilos x 2 x 1 reps, 87.5-kilos x 1 and 88.75-kilos x 3 x 1 reps
R/H: 100-kilos x 1, 0, 1, 0, dropped to 98.75-kilos x 3 x 1 and 1 attempt half up

Got old handle out and did
L/H: 100-kilos x 1 and R/H: 120-kilos x 1 with an attempt at 140-kilos (145.4)

K/Bell work
L/H: 24kg x 20
R/H: 24kg x 20
B/H: 24kg x 20 x 2

Bwt well down. But just now the lads all weighed in at much less than usual. The heat (sweat and metabolism naturally speeding up when it's warm) seems to have affected us all.

Mobster
06-17-08, 3:11 pm
Tuesday PM
Vulcan Gripper
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1 rep, L12 x 6 x 1 (most solid)
R/H: L12 x 1 rep, L16 x 5 x 1 and 1 missed (poor set otherwise as above)

2HP at 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 77.5-kilos (scaled after training at 100.4-kilos Sweet :D )x 6 x 1 with the last rep just tearing the skin at the base of each thumb. Prior to that apart from the usual slight dizzyness I get with this lift I felt good for a few more. Well happy with the pinch

Mobster
06-18-08, 1:45 pm
Wednesday
All training at unit and in the PM. No more until next Monday earliest.
Seated BB press
Man u feel this when you've done machine work for a few weeks. The stabiliziers get soooo weak.
20-kilos e/s x 6 reps, 27.5-kilos e/s x 6 reps, 32.5-kilos e/s x 1 rep (easy), 33.75-kilos e/s x 3 x 1 reps (harder)

D/B Curls
s/s with heavy press sets
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos @ x 8 reps

TPD
40-kilos x 8 reps, 60-kilos x 8 reps, 85-kilos (80 plus a 5-kilo plate) x 2 x 6 reps

Mobster
06-24-08, 6:06 pm
Tuesday
The many, many pints of beer and missed meals yesterday while out and about with two of my brothers (nice seeing them of course and great fun) took the edge off today.

Plus I was about recovered from moving our equipment back into postition on Sunday after a very long day Saturday (5am to 10pm).

One hand deadlifts
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps
L/H: 130-kilos x 3 x 1 reps
R/H: (1st) 160-kilos x 0 reps, dropped to 140-kilos x 1 rep, then 145-kilos x 1 rep, 150-kilos x 1 rep, 155-kilos x 1, 1, 0 reps

CG Bench
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 1 rep, 160-kilos x a very tough rep, 155-kilos x 3 x 1 reps (last one hard)

Played around with some other bits and bobs but nowt serious with Sam Solomi and Paul Savage

In spite of heat, missed meals, etc bodyweight creeping back up.

Mobster
06-26-08, 7:24 am
Thursday
My back has been in bad shape for a while soI took my sweet time warming up, stretching and so on. I really must book in for some more adjustment.

2 hand pinch @ 44mm
equ x 6 reps (about 22kg), plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x missed rep, then half way up, then a solid rep (thank goodness), then the working weight of plus 78-kilos (approx 100 kilos total or 220lb) x 1 (just), 1 (ditto), a missed rep, then 2 x 1 reps (better) for the targetted 4 x 1 reps.

I have probably been over doing this what with the ad-hoc 'fun' comp at our strongman event, then a little go again Monday as opposed to staying on program. As a result the skin at the base of both thumbs is all torn up.

Thumbless R/Thunder
Some adjustments were made with the targetted weight and I may need to do some some maximal (ie: 90%) singles before going for the top weight multiple singles.

B/Hands: 45-kilos/99lbs (plus pin and handle) x 8 reps each

L/Hand: (using a light weight loading pin of about 2-kilos): 80-kilos x 1 rep, 90-kilos x 0, 85-kilos x 1 rep, 87.5-kilos x 1, x 0 (target next time will be either loads with 85 or 86.25)

R/Hand (using the heavier one of about 5.4-kilos): 100-kilos (105.4 total) x 1 easy rep, 1 ok rep, then a missed rep, 95-kilos x 1 easy rep, 97.5-kilos x 2 x 1 ok reps.

Mobster
06-28-08, 9:47 am
Saturday
Back super tight before hand so lots of warming up
Vulcan Gripper work
B/Hands: L1 x 6 reps @. L7 x 3 reps@
L/Hand: L10 x 1 rep, L12 x 1, 1, 1, 1, 0, 1 reps
R/Hand: L12 x 1 rep, L16 x 6 x 1 reps
both hands max single work s/set with leg work

Leg extensions
70-kilos / 154lbs x 8 reps, 145-kilos / 319lbs x 8 reps, stack (145) plus 5-kilos / 330lbs x 8 reps

Leg Curls (weak on these)
20-kilos / 44lbs x 8 reps, 40-kilos / 88lbs x 8 reps, 45-kilos / 99lbs x 6 reps

Leg Press
hard locking out left leg due to back strain but...
0-kilos per leg (sled only) x 8 reps @, 120-kilos / 264lbs x 8 reps, 240-kilos / 528lbs x 8 reps, 550-kilos / 1210lbs x 4 reps

Close Grip Bench for speed
60-kilos (132lbs) x 8 reps, 100-kilos (220lbs) x 6 reps, 140-kilos (308lbs) x 1, 330lbs x 5 x 1 reps

Lat Pull Downs
70-kilos/154lbs x 8 reps, 140-kilos/308lbs x 8 reps 147.5-kilos (stack and 7.5 added) / 324.5lbs x 6 reps. Using the v-bar handle. s/set with bench

Mobster
06-30-08, 6:47 am
Monday
Thumbless R/Thunder
B/H: 45-kilos on heavy pin x 8 reps @
L/H: 87.5 (accident) on light pin x 1 rep, 85-kilos x 9 x 1 reps (v good)
R/H: 97.5-kilos x 1, 1, 0, 1, 0, 1, 1, 0, 1, 0 all over the place today. The last successful rep was solid as you like and then I missed the next one. Strange

K/Bell
didn't feel like it so did atlas instead

Atlas stone
80-kilos / 176lbs x 3 x 1 to the chest and 3 x 1 onto the platform. The last one made me dizzy. I am real good at picking them up due to the flat handed strength carried over from grip training but rarely, if ever, actually put them onto the 50" platform.

Mobster
07-02-08, 12:23 pm
Wednesday
Back still iffy although the more I move about the better it gets. I take ages to stand up but once I'm there it feels ok.

Nutter that I am this has not prevented me from hitting the gym so...

Vulcan Gripper
a little off where I'd have liked to have been but the next lift was on, on, on!
B/H: L1 x 6 reps @, L7 x 3 reps @,
L/H: L10 x 1 rep, L12 x 1, VVN, 1, 1, VVN, VVN, VVN
R/H: L12 x 1, L16 x 0, VVN, L15 x 1, L16 x 1, VVN, VVN, VVN, 1

2HP @ 44mm
Having discussed the merits or otherwise of smaller loaded plates I gave it a spin today. Given the state of my aching back it went very well.
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78-kilos (100kg total approx) x 6 x 1 rep (there was an initial attempt which failed so it would read thus: 0, 1, 1, 1, 1, 1, 1)


Had a visitor down for the latter part of the session .

Mobster
07-04-08, 6:58 am
Friday
Back still feels fucking awful and so loads of time spent stretching etc and then, when working out, not doing myself in.

Seated Press (s/s with deadlifts)
50-kilos / 110lbs x 8 reps, 75-kilos / 165lbs x 6 reps, 90-kilos / 198lbs x 4 x 1 reps

Thick bar d/o deadlifts
Pulled from 9" blocks and used both a thumb over and a thumbless grip. Had no problems locking out with the 70-kilos but had to slow things down when using the 100-kilos. I was use a 2-inch thick hollow scaffolding tube over a 2" thick solid bar today. I also used a more upright sumo style stance to help take some pressure of the injury.
40-kilos / 88lbs x 8 reps (easy), 70-kilos / 154lbs x 8 reps, 100-kilos / 220lbs x 8 reps (harder), 100-kilos / 220lbs x 4-6 r/pause reps (trying hard to lock out at top)

DB Curls - s/s with triceps
V hard on the final set so ended up doing the second heavy set one arm at a time. Weights only noted - does not inc bar and collar weight.
10-kilos / 22lbs @ x 8 reps, 17.5-kilos / 38.5lbs @ x 8 reps, 25-kilos / 55lbs @ x 2 x 7 reps

Tricep Pressdown
40-kilos / 88lbs x 8 reps, 60-kilos / 132lbs x 8 reps, 85-kilos / 187lbs x 6 reps, x 7 reps

Like the press and deadlifts I was modifying my stance to stop hurting the back. Like curls this made it much harder to do. Still got the work done.

Overall the session was made that much harder by me being fucked up, injured, whathaveyou. The whole time was a question of how much grit, determination and yes stupidity I had to get the work done without slacking off or going light.

Mobster
07-06-08, 7:50 am
Sunday
Decided to train at the other gym I use - Gymnation. There were a bunch of teenagers 'working out', I use that term very loosely. Perhaps 'fucking about on all the machines' would be more appropriate. Bless his heart one approached me after I'd done my last rep on bench and asked for some advice. I asked if he had some kind of program (it had looked as though he and his buddies were using every machine the gym had).

Anyway they had him, sensibly for his age, doing 3 sets of 15 reps, two body parts per session over three sessions. I asked what he'd done today and it seemed to be a little from all three days. So i then asked 'did you do these?' pointing to seated shoulder presses on a machine. He said yes. So I said 'let me give you a feel for what it could really be like...'.

Off we trot and I showed him that there were three different handle grips and had him do 5 reps in each position one after another for two sets. He got that 'oh flabbergastenpoopy' look on his face. The realisation of his going through the motions and then he still had a set to go. Poor sod. I dropped the weight down to a magnificent 11-kilos and pushed him a tiny, tiny bit. He almost looked upset and I explained that that was why he wasn't really being asked to push hard on squats, bench or whatever. I pointed out that he really had only worked his side delt and tricep and yet looked, ha ha, fucked. No doubt I haven't made a friend and am sure he'll be cursing me when he gets his first taste of delayed onset muscle soreness. He should be grateful it wasn't something hard. :D

One hand deadlifts
B/H: 60-kilos x 3 reps, 100-kilos x 3 reps,
L/H: 120-kilos x 1 rep, 135-kilos x 4 x 1 reps
R/H: 140-kilos x 1 rep, 150-kilos x 1 rep, 155-kilos x 3 missed reps :(

CG bench - max
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 155-kilos x 4 x 1 reps

Mobster
07-07-08, 10:13 am
Monday
Feeling 'on' so worked out again.

2HP @ 44mm
Going great guns on this at the mo.
equ x 8 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78.5-kilos (another new training PB) x 4 x 1 reps. Only the 3rd was touch and go and I then took the whole set up and weighed it on our super scales (accurate to +/- 100g) and it showed 101.6-kilos or 223.52lbs. That means I did more for multiple singles than the man at No 7 of the top 50 of all time spot (he did 101.4). Sweet.

T/L/R/Thunder
need to warm up more to top weights as evidenced by my right hand progress
B/H: 45-kilos on heavy pin x 8 reps each
L/H: 86.25-kilos x 8 x 1 reps using light pin (2-kilos??)
R/H: 97.5-kilos x 0 reps, dropped to 90-kilos x 1 rep, 95-kilo x 1 rep, 96.25-kilos x 1 rep, 97.5-kilos x x 1 reps (actual total weight is 102.9-kilos as pin and set up weighs 5.4kg)

Bwt settled down now at about 274lbs or so.

Mobster
07-09-08, 7:18 am
Wednesday
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x VN, 1, 1, VN, VN, VN, VVN
R/H: L12 x 1 rep, L16 x 7 x 1 reps

Leg Ext
70-kilos x 8 reps, 105-kilos x 8 reps, 150-kilos x 8 reps

Leg Curl
20-kilos x 8 reps, 40-kilos x 8 reps, 45-kilos x 8 reps

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 550-kilos x 8 reps

CG Bench - speed day
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 6 x 1 reps (4 of which felt easy)

L/P/Down
70-kilos x 8 reps, 140-kilos x 8 reps, 147.5-kilos x 7 reps

NB: a lot of sets were supersetted with other exercises to allow longer rests.

Mobster
07-09-08, 8:53 am
Somewhat annoyingly I realized I only did 450-kilos and not 550-kilos on the l/press as I thought.

Mobster
07-09-08, 3:25 pm
Wednesday pm
I haven't been to GN in the evening for ages so there was far too much talking and not enough attention paid so that might be why I fucked up - see below.

T/L/R/Thunder
B/H: 45-kilos x 8 reps @

L/H: 85-kilos (90.4 OR 95.4??) x 5 x 1 no problems plus a few more attempts

R/H: 85-kilos x 1 rep (as above), 100-kilos (as above) x 2 x 1 reps, dropped to 95-kilos (as above) x 2 x 1 rep, then back to 100-kilos (105.4 OR 110.4) x 2 x 1 and 2 x 1 attempts.

I am not exactly sure what I was lifting because as I put the weights away I am sure a disc I thought was a 10-kilo disc was in fact a small diameter 15-kilo disc. So, for example, with my left hand I may have been using 5-kilos more than I thought and the same again with my right. Because I trained at Gymantion for a change and used the heavy pin I'd adjusted the numbers anyway... all very confusing to say the least. So I either had a blinder of a session for more singles than I'd thought or was off if the weights were right... :blink All the numbers above are, therefore, what I thought I was doing and may have been heavier.

Mobster
07-11-08, 6:56 am
Friday am
Session all over the place. V annoying.
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1, VVN, 1, 1, 0, 1, VN
R/H: L16 (accident) x 0 reps, L12 x 1 rep, L16 x x 1, VVN, 1, 0 reps

Tested both hands at end of VG work and then after 2HP and both ok on standard grippers (left did a BBGM and right was a gnats ball off on a BBSE)

2HP @ 44mm
equx 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 79.5 (misload again) x 0 reps, 79-kilos x 1/2 off floor then a missed rep, dropped to 78.5 (probably should have done this for 5-8 x 1 reps anyway) x 1, 1, skin, missed, missed. Stopped as skin had torn a little at base of right thumb on 2nd half decent rep

Bwt 275lbs

Mobster
07-13-08, 7:45 am
Sunday
Seated press
50-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 1 rep (felt good so slowly increased weight), 95-kilos x 1 rep, 97.5-kilos x 1 rep, 100-kilos x 1 rep

DB Curls
10-kilos @ x 8 reps, 17.5-kilo @ x 8 reps, 27.5-kilos x 8, x 7 reps

Both of above supersetted with

Back Extension machine
3p x 10 reps, 6p x 10 reps, 9p x 10 reps, 12p x 10 reps, 15p x 10 reps, tried 18 but couldn't get my feet under stirrups

Tricep Pressdown
stack (105lbs) x 8 rep, plus 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 45-kilos x 8 reps, plus 50-kilos (PB) x 7 reps :D

bwt: 19st 12.5lbs on GN machine (differs from ours by 4lbs)

Mobster
07-15-08, 7:02 am
Tuesday
V annoyed with one hand deadlift. I need to look back at previous efforts on this to see where I am going wrong cos it was all over the place. Yet CG Bench was ok with the two triples with 140-kilo a very nice surprise.

One hand deadlifts
B/H: 20-kilos e/s x 3 reps @, 40-kilos e/s x 3 reps @
L/H: 50-kilos e/s (120) x 1 rep, 58.75-kilos e/s x 0, 55-kilos e/s x 5 x 1 reps - not too bad but not what I wanted
R/H: 60-kilo e/s x 1 rep, 66.25-kilos x 0 reps, 65-kilos e/s x 0, 0 - shit basically.

CG Bench - max
20-kilos e/s x 8 reps (t/l), 40-kilos e/s x 6 reps (t/l), 60-kilos e/s x 1 rep, 68.75-kilos (157.5-kilos) e/s x 4 x 1 reps, 60-kilos e/s x 3 x 2 sets

* t/l = thumbless

Mobster
07-15-08, 1:27 pm
Tuesday pm
as per earlier post I was not very happy with the result of the work on one hand deadlifts. So having used the search topic function on my gripboard log I went back ages to see what I was doing before back when I was half decent at it. That'd be late 2006 and early 2007 when I competed against Theo in a supermatch. I pulled 150-kilos right and a weak 120-kilos left. I'd done more with both in training but without the pauses required for an event. I looked at my working numbers so...

One hand deadlift (again) - thumb over
B/H: bar x 6 reps @, 60-kilos x 5 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 6 x 1 reps (having done 5 x 1 earlier)
R/H: 140-kilos x 6 x 1 reps
NB: I was alternating the left and right hand efforts.

Mobster
07-17-08, 8:03 am
Thursday
I need to review the RT work cos I'm having good and bad sessions. It might be the order/sequence of lifts affecting it.

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78-kilos x 8 x 1 reps. Started shaky but got better with each successful attempt.

T/L/R/T
B/H: (Light pin) 40-kilos x 1 rep, 50-kilos x 1 rep, 70-kilos x 1 rep

L/H: (light pin) 90-kilo x 0 reps, 80-kilos x 1 rep, 85-kilos x 1 rep, 90-kilos (again) x 0 reps, 88.75-kilos x 5 x 1 reps.

R/H: (heavy pin) 90-kilos (big disc) x 1 rep, 95-kilos x 1 rep, 100-kilos x 1 rep (hard) 97.5-kilos x 0 reps, 95-kilos x 3 x 1 reps (all hard/just)

Mobster
07-19-08, 10:49 am
Saturday
Man was I fucked after this. Shaking a tad and bordering on puking. I have never puked but man did I feel like I was gonna. Grippers were good and bench was up again. I'm convinced what I am taking is crap. Note that I changed some shit around cos I trained at Gymnation. Anyways...

Crush grippers
I'll alternate these now up to the European.
B/H: CoC 1 x 6 reps @, HG200 x 3 reps @, CoC 2 x 1 rep @, HG300 x 1 rep @,
L/H: BBGM x 1 rep (deep set), CoC 3 x 1, x VN, VN, VN.
R/H:CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, CoC 4 (Jim's 4.01 rated gripper) x 2mm, x 2mm

Leg Ext
70-kilos x 8 reps, stack (120 at GN) x 8 reps, 75-kilos one leg at a time x 8 reps (I cannot go heavier nor add weight so did one legged leg extensions)

Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 6 reps

Bench Press
first two sets decline until rack and bench were free: 60-kilos x 8 reps, 100-kilos x 6 reps (don't like decline - felt wierd). 140-kilos x 3 sets x 3 reps :D The first one was a little off due to the declines pre-ex'ing my front delts. I'm aiming for 4 x 3 next time.

Pullover machine
12p (60-kilos) x 8 reps, 18p (about 90-kilos) x 8 reps, stack (100kg) plus 20-kilos x 7 reps.

Some sets, reps and exercises were supersetted to save time.

Mobster
07-21-08, 7:07 am
Monday
Suffering from brain ache (see below) and a very sore feeling lower back (fortunately saved by brain ache ha ha). The back, chest, triceps, traps and I am sure other muscles are all suffering from DOMS from Saturday.

I'd intended doing RT work today. So got a light pin and the free spinning handle to take to Gymnation with me. Had a pee and set off. On arrival I realize the handle is still on the table at my gym. Numptie cods. So wrist roller and back extension work it is then.

W/roller (2.5-inch thick and lightly knurled)
25-kilos x 3 x 1 reps, 50-kilos x 3 x 1 reps, 70-kilos x 3 x 1 reps, 90-kilos/198lbs (tough) x 3 x 1 reps

Back Extension (s/setted with every 3 singles above)
8 plates on stack x 10 reps, 12p x 10 reps, 16p x 10 reps. I wanted to do more but my back was saying 'go ahead if you wanna crawl back home'. So stopped.

Bwt: 20st 1/2lb (280.5) on GN scales. Must be all the junk food etc I ate over the weekend.

Mobster
07-23-08, 11:57 am
Wednesday
Piss poor start. Both he Vulcan Gripper and 2 hand pinch work started badly and got worse. I changed to start crush grippers and they were just as bad. So, having stopped and drawn a line beneath it I went home. Another strong coffee, a prepped protein shake and as H knocked at the door I'd made a decision to go back and for want of a better phrase 'fuck myself up'. Here's how it went:
Part 1
Vulcan Gripper
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L12 x 1, VN, VN, 0
R/H: L12 x 1 rep, L16 x VN, 1, VN

2HP @ 44mm
set up x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 3 x 1 reps (first two very rough), plus 72.5-kilos x 3 attempts (all crap).

Part 2
Vulcan Gripper
L/H: HG300 x 30 x 1 reps
R/H: CoC 3 x 30 x 1 reps

2HP @ 44mm
set up x 6 reps, plus 30-kilos x 5 reps, plus 60-kilos (82 in hand) x 16 singles (16 x 1), upped to +65-kilos (87) x 1 rep and 1 missed. Upped again to +70-kilos (92) x 1 and 1 missed rep. Dropped back down to 15 x 1 reps (31 in total at 82-kilos)

Much better.

Mobster
07-24-08, 6:06 pm
Thursday
I need someone to follow me around adding brain cells cos I must have - again - used all mine up. I went to Gymnation this evening thinking r/t shoulders and arms yet failed to notice I missed thick bar deadlifts.... kack.

I also did my 3 times a year rant and rave at some numptie who pulled into our yard so he could could do a u-turn and drive the wrong way up the one way street outside. I went from serene to foaming at the mouth loon in about 2 seconds for whatever reason.

Anyway...

TLRT
was ok. I do well enough on this lift but am unhappy with not getting a few more kilos on this. Using the light pin I went to 6 x 1 with 88.75-kilos loaded left handed and 100-kilos loaded times the same right handed.

Seated BB press
60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 x 1 reps

DB Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos @ x 8 reps, 27.5-kilos @ x 8 reps

Tricep Press Down
105-lbs/stack x 10 reps, stack plus 25-kilos x 10 reps, plus 40-kilos x 10 reps, plus 45-kilos x 8 reps.

Mobster
07-25-08, 8:02 am
Friday
Standard bar sumo style double overhand deadlifts (SB) supersetted with thick bar partial deadlifts double overhand in the rack (various heights)(TB) The thick bar was a hollow scaffold pole about 6 feet long. I did not bother with collars.

SB
60-kilos x 5 reps, 80-kilo x 5 reps, 100-kilos x 1 rep, 140-kilos x 4 x 1 reps**

TB
40-kilos x 6 reps, 80 x 4 reps, (set bar higher) 120-kilos x 1 rep, 160-kilos x 2 x 1 rep (1 wide grip and 1 narrow - 1 dizzy again), set bar higher again and trying not to let it rest on my nuts did 160-kilos x 1 rep again, 200-kilos x 2 x 1 rep (dizzy on first). I also tried 240-kilos but no go.

** on 2nd rep I was nigh on falling over I was so dizzy. Having staggered around trying not to fall over or bump me head etc I tried again realizing I was holding my breath too long in places hence feeling bolloxed. I also started dropping the bar on standard olympic bar deadlifts as lowering isn't an issue. I was trying, as best is possible, to get my hips down low so my back is flat. Picking the weight up is no problem, getting fully locked out was.

Mobster
07-25-08, 2:43 pm
PM
CG Bench - max
Gymnation again (my own gym this morning)
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 160-kilos x 4 x 1 reps (last one hard) and back down to 140-kilos x 4 reps (new PB and again last one hard)

Mobster
07-28-08, 10:57 am
Sunday
Crappy days deadlifting.
One hand deadlifts
B/H: 60-kilos x 5 reps @, 100-kilos x 5 reps @, 132.5-kilos x 6 x 1 reps @.

Monday
I trained outside in the sun - nice. I also got a visitor to take a photo of me doing the set up and 78-kilos (about 101 ish in total) for a rep.
2HP @ 44mm
equ x 8 reps, plus 30-kilos x loads, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 75-kilos x 1 rep, plus 78-kilos x 1 rep (see photo), plus 78.5-kilos x 3 x 1 rep, 1 x missed rep, 5 x 1 reps (8 singles in total).

http://img373.imageshack.us/img373/4180/dscf2652pb5.jpg
Photo of yours truly outside, sans shoes on a scorching hot day with 78-kilos loaded on to the (approx) 22-kilos set up at 44mm wide.

TLRT
B/H: 45-kilos x 8 reps @
L/H: (LP) 80-kilos x 0, 1, 1 reps. 82.5-kilos x 6 x 1 reps
R.H: (HP) 95-kilos x 1, 1, 1, 0, 1, 1 (slight twinge in wrist), 0, 1, 1,

Mobster
07-30-08, 11:47 am
Wednesday
Played an absolute blinder today. A very, very good session. Following the announcement from Randall Strossen at Ironmind of a new certification scheme for his CoC 3.5 gripper in between sets of pretty much everything else I did today I did single after single (right handed) with Sam Solimi's (a newer model than mine) 3.5 Included was 1 a tad off with a credit card and then later on several very wide closes. Indeed I did not miss a single close. I noted 13 or 14 in total but may have missed a few.

Crush Grippers
After warming up in the usual way I worked on CCS and wide closes for the new IM (3.5) cert scheme with my right hand. As above I did at least 13 wide closes. I did an equal amount of attempts with my hard 3 (around 3.29 or thereabouts)

Leg Ext
80-kilos x 8 reps, 105-kilos x 8 reps, 155-kilos x 8 reps (stack and 10-kilos added)

Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 4 reps (try adding a 2.5-kilo disc to 45-kilos next time)

Leg Press
foot plate x 8 reps @ leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 8 reps (could have been a tad deeper)

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3, 3, 3, 5!! Best yet.

Lat Pulldowns
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos (stack and 10-kilos added)

2HP using 90-kilos disc
a few singles to warm up then using the buggered loading pin (the flanged end is broken off and it is a tube rather than solid) we (or rather I did) added 2.5-kilos a time thus: 90+2.5 x 1 rep, 90+5-kilos x 1 rep, plus 7.5-kilos x 1 rep and then adding 1.25-kilos (back load) I did 1 attempt (came up but not enough) x 1 and 1 solid rep. I then took the pin and 8.75-kilos in weights and scaled it at 10.3-kilos. So the last rep was a 90-kilo disc plus 10.3-kilos or 100.3 in total. I think, for now, that as much as anyone has ever done.

RT for fun
Sam wasn't done yet so I played around with 80+ on the light pin using a thumbless grip with either hand for a few singles for fun. As you do.

Mobster
07-31-08, 7:30 am
Thursday
Might do some lower back work later

TLRT
All light pin at GN
B/H: 45-kilos x 8 reps @
L/H: 80-kilos x 1 rep, 85-kilos x 5 x 1 reps, 87.5-kilos x 0 reps, 85-kilos x 1, 0, 0 time to stop.
R/H: 90-kilos x 2 x 1 rep, 100-kilos x 0, 97.5-kilos x 2 x 1 reps, 98.75-kilos x 1, 1, 0, 0 stopped

Bwt: 20st 2.5lbs

Mobster
08-01-08, 7:52 am
Friday
Hands are still a little fried AND I am no gonna do my deliberate
e overload sessions leading up to the Euros. So although I started out with some decent attempts I dropped then in favour of hard volume work

Grippers
B/H: CoC 1 x 1 rep, HG200 x 1 rep, CoC 2 x 1 rep, HG300 x 1 rep - all both hands

L/H: BBGM x VVN, VVN, 1, VVN - changed to HG300 x 1, then 11 x 2 reps

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 2 x VVN then changed to BBE x 6 x 1 reps, followed by 7 x 1 with an assist (free hand touches spring)

Mobster
08-01-08, 2:23 pm
Friday PM
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos (skipped by 72.5-kilos by accident, didn't do me any harm) x 1 rep, plus 79-kilos (a PB I think) x 7 x 1 reps. It would have been 8 x 1 but the skin at the base of the left thumb peeled back. Looks nice n pink. I then weighed the set up at 102.10-kilos as is.

Mobster
08-02-08, 10:18 am
Saturday
I'll be doing Thick bar deads Monday but as we're off to the team comp tomorrow got my shoulders and arms done today

Seated Press
50-kilos x 8 reps, 80-kilos x 6 reps, 110-kilos x 1 rep, 102.5-kilos x 2 x 1 reps (4 x 1 next time)

s/s with

DB Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 30-kilos @ x 7 reps (loose)

Tricep Pressdown
Stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 10 reps (PB)

Bwt 20st 1.5lbs

Mobster
08-04-08, 2:30 pm
I'm pushing my luck with recovery etc at the mo but will be resting tomorrow. I say that as we have a very special guest coming to do grip and I may be required to show him how but will not take it to workout levels. My lower back is v nice and sort and so I need to be careful. That said...

Monday PM
GN: I didn't get to use the rack, the bar or the plates I wanted so it was all over the place.
CG Bench - max
Bar (a thicker than usual bar which I think weighs 22-24? We have one so i need to check what it is) x 8 reps, 20-kilos a side (62-64) x 8 reps, 40-kilos a side (102-104) x 6 reps, 60-kilos e/s (142-144) x 1 rep. Then 70-kilos e/s (162-164) x 1 rep. being sure it was heavier I changed the weight to 67.5-kilos e/s (157-159) x 4 x 1 reps. Not so bad but not easy either. Dropped to 60-kilos e/s (142-144 again) x 3 reps and that was that. I'd wanted more so was a little off.

Bwt: considering I more or less starved yesterday 20st dead.

Mobster
08-10-08, 2:45 pm
Sunday pm
Back to the gym after much umming and ahhing for some 2HP. Hands still a little off with both over training and skin still torn/sore being the reason. The first few heavy singles were nice n shaky ha ha. The rest ok, with a small square of tissue doing it's job at the base of my left thumb, except for the very last rep which was very much touch and go so stopped. I'll have to take a look to see where 12 x 1 with 97-kilos is in regards to PB's for volume.

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos (97 approx) x 12 x 1 reps as above comments. On the last 2-3 reps my hands started to cramp a little on the little finger sides of my palms.

Mobster
08-19-08, 7:08 am
Tuesday
Back in the gym after the Euros (I won) for shoulders, arms and a little gripper work. Daft sod that I am I forgot to take the settings list for the Vulcan so see below:

Seated Press
50-kilos x 8 reps, 80-kilos x 6 reps, 105-kilos (42.5-kilos a side) x 3 x 1 reps (on last rep left arm was dragging behind).

V/gripper work
Giant setted throughout workout.
L1 x 6 reps@, l7 x 3 reps@,
L/H: L11 x VN, 1, 1, 1, 1 reps
R/H: L15 x 1 rep, L16 x 2-3 x 1 reps (not properly noted)


D/B Curls
S/S with press
10-kilos @ x 8 reps, 18-kilos x 8 reps, 25-kilos x 2 x 8 reps

TPD
Stack x 8 reps, plus 25-kilos x 8 reps, plus 40-kilos x 8 reps

Bwt:
282.5lbs

Mobster
08-20-08, 7:09 am
Wednesday
Some work to do was half done last night so a few minutes and then my warm up meant I'd had both time and energy to do some more work on the thick bar. Given how just about bloody awful this had been for me (I wish I'd taken a photo) just three months back when I did a sideways impression of a banana with a mere 135-kilos to win at the Euros was nice. Prior to my leaving our BSM/WSM competitor Laurence Shahlaei 'casually' (ahem) mentioned doing 180-kilos. At the Euros, with fire in my belly, I felt I might just have made 180 myself so thinking that 1) I'd like to spend a little more time on the exercise to see if I could improve (what with my lower back being relatively crap) and 2) see if I could hit 180-kilos today. Onwards...

Double overhand axle (2" thick) deadlift
NB: Bar weighs approx 30-kilos as is.
plus 40-kilos (70) x 6 reps, plus 60-kilos (100) x 4 reps, plus 80-kilos (110) x 4 reps, plus 100-kilos (130) x 2 reps, plus 120-kilos (150) x 1 rep, plus 130-kilos (160) x 1 rep, plus 140-kilos (170) x 1 rep, plus 150-kilos (180) x 1 rep. The last one, while hard from the floor and which, for a second, made me think I might 'touch cloth' :blink still felt like I may just have had another 5-kilos in me.

Mobster
08-21-08, 7:20 am
Thursday
2 hand pinch @ 70mm at GN
using the usual 2 x 15-kilo plates matched for size and a 2-inch diameter pin to stick the plates on but not allowing for spring style Olympic collars I did the following:

43.6-kilos x 6 reps
63.6-kilos x 3 reps
73.6-kilos x 1 rep
83.6-kilos x 1 rep
88.6-kilos x 1 rep
91.1-kilos x 1 rep
93.6-kilos x 1 rep
96.1-kilos x 1 rep*
98.6-kilos x 0 reps
96.1-kilos x 0 reps
93.6-kilos x 5 x 1 reps
* indicates that I did a max single of 95-kilos on a Euro set at 48mm during the Euro event but wasn't getting a good grip. I did not rub in chalk etc as some do on this set up using 2 discs only yet did more and then did 1.4-kilos less for 5 singles. All on a much thicker set up.

Mobster
08-22-08, 6:27 am
Friday
I supersetted every single set today. So one bench and one lat pulldown then repeat. Note lat pulldowns were all leaning back/half rowing style (nice for thickening the back up which is good for benching)

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 142.5-kilos x 4 x 1 reps (at first I wasn't sure if I'd get these but once warmed up I was ok)

Lat Pulldowns
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps, 150-kilos x 3 x 6 reps

Nice half pump.

Half a banana and a protein shake after

Mobster
08-22-08, 9:11 am
Err just noticed a cock-up. The bench should read 140-kilos x 1, then 142.5-kilos x 4 x 4 reps.

Mobster
08-23-08, 10:26 am
Saturday
Grippers - top hard reps done between other sets of leg work.

Leg extension
80-kilos x 8 reps, 115-kilos x 8 reps, 165-kilos x 8 reps (stack and a 20-kilo plate)

Leg Curls
20-kilos x 8 reps, 40-kilos x 8 reps, 47.5-kilos (2.5 fell off as I did some reps) x 8 reps

Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 570-kilos x 8 reps

Grippers
B/H: VG L1 x 7 reps @, L7 x 3 reps @, HG200 x 1 rep @, CoC 2 x 1 rep @, HG300 x 1 rep @

L/H: BBGM x 1, 1, VVN, 1, CoC 3 x 0, BBGM x VN, VVN, 1, VN

R/H: CoC 3 x 1 rep, BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1, VVN, VVN, VVN, 1, VVN, 1 reps

Mobster
08-25-08, 6:57 am
Monday (bank holiday)
Another day another training session. My need to be the best remains in place. Such are my thoughts when on the platform.

2HP @ 44mm
equ x 6 reps
plus 30-kilos x 3 reps
plus 60-kilos x 1 rep
plus 70-kilos x 1 rep
plus 75-kilos x 1 rep
plus 77.5-kilos x 1 rep
plus 80-kilos x 0, half up
plus 80-kilos x 1, iffy
plus 80-kilos x 0, half up
plus 80-kilos x 1, ok
plus 80-kilos x 1, best
plus 80-kilos x 1, solid
plus 80-kilos x 1, good
plus 80-kilos x 0 - did not budge

I think 5 successful singles with what was scaled at 102.3-kilos is my best ever session.

Bwt, in sandals, 276-277lbs

Mobster
08-26-08, 6:49 am
Tuesday
CG Bench and MM1 cert attempts

CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 x 3 reps

MM1 Cert attempts
See Gripboard for result.

Mobster
08-27-08, 7:03 am
Wednesday
double over hand thick bar deadlifts
At GN using a 35-kilo solid bar
bar +
40-kilos (75) x 4 reps
60-kilos (95) x 3 reps
80-kilos (115) x 3 reps
100-kilos (135) x 2 reps
120-kilos (155) x 1 rep
140-kilos (175) x 1 rep
150-kilos (185) x just off lock out
145-kilos (180) x just off lock out.

I need to drop weight and work on form and do more multiples with about 160-170-kilos

Bwt: 280.5lbs

Mobster
08-27-08, 2:05 pm
Wednesday pm
Cos I can and ok considering the thick bar stuff in the am.

Vulcan Gripper work
B/H: L1 x 6 reps @, L7 x 3 reps@
L/H: L10 x 1 rep, L12 x VVN, 1, VVN, VN, VVN, 1, VN
R/H: L12 x 1 rep, L16 x 1, x1, VVN, VVN, 1, VVN, VVN*

* some of the VVN reps may have been closed but I had my hand away from me and was straining too damned hard to see. Because I wasn't 100% sure the handle had touched on most of these I've said VVN (very, very, near) instead of counting them as a rep.

Mobster
08-29-08, 2:27 pm
Friday pm
Man my sciatica was making my left leg shake as this got hard. Rest tomorrow and grippers Sunday.

2HP @ 70mm (GN)
43.6-kilos x 6 reps,
63.6-kilos x 3 reps
73.6-kilos x 1 rep
83.6-kilos x 1 rep
93.6-kilos x 1 rep
94.85-kilos* x 1, 1, 1, 1, 1, 1, 1/2 up shaking, fail - did not budge
* 1.25-kilo back loaded.

Mobster
08-31-08, 8:44 am
Sunday
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 4 sets of 4 reps (147.5 next time for 4 x 3)

Grippers
all sets super setted with bench
B/H: usual gripper steps warming up
L/H: BBGM x 1 rep, x 2 reps, x 2 reps, x VVN/1 rep, VVN/1 rep, x 2 reps, x 2 reps, VN/VN

R/H: HG350 x 1 rep, coC 3.5 x 1 rep (deep set), BBSE x 1 rep, VN, x 1 rep, x 1 rep, x 1 rep, x 0 fin.

Bwt: 281.5 in flip flops

Mobster
09-02-08, 7:52 am
Tuesday
legs and back
Leg ext
80-kilos x 8 reps, 145-kilos x 8 reps, stack (145) plus 30-kilos (175) x 6 reps

Leg Curls
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 8 reps

Leg press
0-kilos @ leg x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos (mis-load but I didn't care so left it on) x 6 reps - hard!

Lat pulldown v-bar (leaning back)
80-kilos x 8 reps, 140-kilos x 6 reps, 155-kilos x 6, 5, 5 reps

Mobster
09-03-08, 1:31 pm
Wednesday am
double overhand (thumbless as well) deadlifts
(sumo style as before)
All for form and not weight. So ass DOWN and hips thrust through once I was warmed up.
60-kilos x 3, x 6 reps, 80-kilos x 4 reps, 100-kilos x 3 x 4 reps

Wednesday pm
Vulcan gripper
I used Paul's for most of the workout which might be why I did rather well. It feels about on par with the one I certified on at David's (ie: David's personal VG).
B/H: L1 x 6 reps @, L7 x 3 reps @ as per

L/H: L10 x 1 rep, L12 x 1 rep, L13 x 1, x 1, x 1 with an Ironmind white band on. L14 x 1 rep, then L16 x 2 x BFN reps (damned hard)

R/H: L12 x 1 rep, L16 x 1 rep, L17 x 1, x 1 , tried a L17 with a CCS but no go. L18 x 1 rep, L17 on video for fun, L18 x 1 rep, and then L19 with a Ironmind white and x 1 BFN rep. So hard that another attempt completely went down the pan.

Mobster
09-04-08, 6:33 am
Thursday
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 3, 3, 3, 4 reps (nice surprise)

Bwt: (GN) 20st 1.5lbs

Mobster
09-04-08, 11:07 am
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80-kilos x 2 x 1 reps, plus 80.5-kilos (about 103-kilos) x 1, 1, 0 reps. Stopped there for today.

Mobster
09-06-08, 6:45 am
Saturday
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 5 reps

DB Curls
10-kilo@ x 8 (H) reps, 17.5-kilos @ x 8 (H) reps, 25-kilos x 3 x 7 (H) reps H = hammer style

TPD
stack x 8 reps, stack plus 25-kilos x 8 reps, plus 50-kilos x 2 x 8 reps

Bwt: 281.5lbs

Mobster
09-07-08, 8:46 am
Sunday
Went and did another, this time proper, Vulcan Gripper workout. I also mopped our platform, swept up and clean out the WC etc in between. In a kind of strange super set ha ha. Paul's gripper as before. I did, however, note that while my grippers uprights are perfectly in-line with each other, notch six on the back directly opposite notch six on the front, his are a fraction out. I wonder if others are similar.

Vulcan Griupper work
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep (E), L14 x 1, VN, 1, VVN, VVN, 1 rep
R/H: L12 x 1 rep, L17 x 1 (H), then 6 x 1 reps

H = hard and E = easy

Mobster
09-08-08, 7:32 am
Monday
Thick pinch day today. A piss poor weekend gave me a nasty mind set which can be just right for an ass kicking workout. So it was.

Thick pinch
Using 2 x 15-kilo plates (see equipment at the top of the photo) and the end of an Olympic bar weighing 4.10-kilos I did the following:

34.10-kilos x 6 reps
54.10-kilos x 3 reps
74.10-kilos x 1 rep
94.10-kilos x 0 reps

I changed to the 90-kilos disc (see weight plate at bottom of the photo, with a light loading pin at 1.6-kilos and 2 x 2.5-kilo plates) and did as follows:

96.6-kilos x 10 x 1 reps. Nice deep burn.

Here's what I used to work thick pinch today:

http://img207.imageshack.us/img207/6679/thickpinchtoolsta9.jpg

Mobster
09-08-08, 12:09 pm
Monday pm
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 147.5-kilos x 4 x 4 reps

Lat Pull downs
80-kilos x 8 reps, 120-kilos x 6 reps, 155-kilos x 3 x 6 reps

Tough.

Mobster
09-10-08, 6:42 am
Wednesday
Leg day and as per back/sciatica playing me up something chronic. But, again as per, I took extra care stretching and warming up.

Leg Ext
0-kilos x 8 reps@, 80-kilos x 8 reps, 145-kilos x 8 reps, 175-kilos x 8 reps.

Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 55-kilos x 6 reps

Leg Press
0-kilos x 8 reps @ (working mostly on depth and locking out), 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos* x 8 reps (hands on knees) + 8 reps (hands off), x 8 reps on pad (deeper).

* = The pain in the back meant I had no problems with 90% of the leg movement except locking out. On the heaviest set I decided to push off of the safeties - keeping them locked in position. This would allow me to crawl out without being crushed if my back went pop. However, the range was less than I'd normally do (by a few inches) so I added our 6-inch thick (still slightly damp so covered with a towel) high density foam pad to increase the range of movement. Thus on the heaviest weight I was able to push from the safeties from the depth I wanted. Depth on heavy, heavy sets is usually to at least a right angle (thigh to calf). I like to go to the bottom (or as far as I can and the machine allows) on the other sets.

Mobster
09-10-08, 1:01 pm
Wednesday pm
Grippers (torsion spring)
usual warm ups then

L/H: BBGM x VVN, VVN, VVN, VVN, 1, VVN, VVN (all felt not quite in the sweet spot) and then, holding the spring, did 4 baby reps, x 2 VVN/T's, 2 x 1 T and held for time.

R/H: HG350 x 1 rep, CoC 3.5 x 1 easy rep, BBSE x 1 rep. Switched to Jim Wylies 4.01 rated CoC 4 and got it, according to Paul Savage, 'to under 1mm maybe a half!!'. I then stayed with the 4.01 and holding the spring (indicated by T next to the rep meaning 'touched') did the following: 4.01 x 1(T), VVN (holding with 1 finger - silly really), x 1(T), x 1(T), x 1(T and held for time) and then a video attempt (camera cut out grrr) which was also 1(T/held for time)

Mobster
09-12-08, 6:56 am
Friday (am)
CG Bench
60-kilos (132lbs) x 8 reps, 100-kilos (220lbs) x 6 reps, 150-kilos (330lbs) x 4 x 3 reps

Played around.
Pec Dec
Stack (89kilos) x 8 reps

New lever row type machine
1/2 stack x 8 reps, 3/4 stack x 8 reps, almost the whole stack x 6 reps.
As per other GN users it doesn't feel that much cop.

Will do 2HP at 44mm later.

Mobster
09-12-08, 10:58 am
Friday pm
Having had my usual post workout shake and another cup of strong coffee it was back to my gym this time, with Paul, for some pinch work. He was trying out some new stuff and I used the Euro.

It was, as you'll see, a good session.

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80.5-kilos x 4 x 1 reps (double last times effort and getting better as each single came up so...)

Having felt strong I stopped at 4 x 1 with +80.5-kilos (about 102.5) and started adding weight to see where it would end...

plus 81-kilos x 1 rep, plus 81.5-kilos x 1 rep, plus 82-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 83-kilos x 0, x 1 rep, plus 83-kilos x 1 rep, plus 83.5-kilos x 1 rep, plus 84-kilos times not even budged.

I was done.

I then scaled the whole set up (at the last best weight of plus 83.5-kilos) weighing it three times (106.10, 106 and 105.90) and took the average as being 106-kilos. This is both a gym and all time PB - a good session, a very good session.

Mobster
09-14-08, 6:59 am
Sunday
Went to GN and did some pullover work and Vulcan Gripper work. Once again, like a plum, I forgot to take the settings list with me. As I have yet to memorise it I did a session where I wasn't sure if what I was doing was any kop. Once home I could check out the settings and so that's why the numbers are below. Anyway...

Machine Pullover
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 6 reps

Vulcan Gripper (using Paul's)
B/H: L1 x 6 reps @, L7 x 3 reps @.

L/H: L10 x 1 rep, L14 (5F/6R) x 1 rep, VVN, VVN, 1, VVN, VVN


R/H: L13 (5F/5R) x 1 rep, L16 (6F/6R) x 1 rep, L18 (7F/6R) x VVN, VVN, 1, VVN, 1, 1, VVN

Now here's the bizarre part. I didn't feel all that during the gripper work. Because I didn't know what levels I was doing I thought I was doing at least 1, maybe 2, less than what I actually was. So when I was super close on the VVN closes it was like 'ahh could have been better, maybe I'll have another go later...'. Now I see it wasn't that bad a session at all.

Mobster
09-14-08, 1:50 pm
Sunday pm
From about 5.45pm to 6.30. In lieu of doing double over hand thick bar deadlifts (my mind says yes, my sciatica says no) I did a RT tester session.

Rolling Thunder (thumb over grip)
First RT session since Euros.
B/H: 45-kilos x 8 reps @, 75-kilos x 1 rep @, 90-kilos x 1 rep @
L/H: 100-kilos x missed, 95-kilos x missed, 90-kilos x 2 x 1 reps
R/H: 100-kilos x 1 rep, 105-kilos x 1 rep, 110-kilos x 1 rep, 115-kilos x missed rep.

NB: weights are plates only and do not inc handle, carabina etc.

Mobster
09-15-08, 7:16 am
Monday
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 60-kilos x 6 reps, stack plus 75-kilos x 5+ 1 spotted rep

DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 25-kilos @ x 3 x 8 reps

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, 55-kilos x 8 reps

Bwt: 20st 2lbs / 282lbs. Both arms pumped and so out came the tape and the right upper flexed arm was dead on 20-inches.

Mobster
09-15-08, 5:54 pm
Monday pm
Vulcan Gripper work
B/H: L1 x 6 reps, L7 x 3 reps

L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1 rep, L13 x 6 x 1 reps (last one held for time)

R/H: L12 x 1 rep, L16 x 1 rep, L18 x 1 rep, L17 with a 20mm block - missed (dislike putting the damn thing in), L17 x 1 rep, x 1 rep, plus 1 white IM band x VN, back to L17 x VVN, x 1, x 1 rep

Baring in mind I only did these Sunday morning... probably good have been a tad better better it's all experimenting at the mo.

Mobster
09-17-08, 7:13 am
Back as stiff as ever but 3 x 200mg Ibuprofen and a good deal of warming up helped.

Wednesday
Thick pinch
70mm using 2 x 15-kilo plates and 67mm using the big 90-kilo disc
Using 4.10-kilo pin
30-kilos (34.10) @ 70mm x 6 reps
50-kilos (54.10) @ 70mm x 3 reps
70-kilos (74.10) @ 70mm x 1 rep
90-kilos (90.00) @ 67mm x 1 rep
90-kilos (94.10) @ 67mm x 1 rep
93.75-kilos (97.85) @ 67mm x 8 x 1 reps

CG Bench
20-kilos x 8 fast reps
60-kilos x 8 reps
100-kilos x 6 reps
150-kilos x 2 x 4 reps
152.5-kilos x 2 x 3 reps

Mobster
09-18-08, 6:42 am
Thursday
My back was playing me up too much today. I couldn't push from the hole on the heavy set of leg presses, was barely able to straighten my left leg out on leg extensions or any of the leg press sets and so on. To see if it helped I did a little inversion boot work (2 x 1 mins) at the end of the workout.

Leg Ext
0-kilos x 12 reps, 80-kilos x 8 reps, 120-kilos x 8 reps, 180 x 6 plus 1 r/p rep

Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x zilch (moved but other plates stuck to it and I was actually leg curling 75-kilos for 1/2 a rep before they dropped. After that I could not budge 60 or 55-kilos at all.

Leg press (using pad as before)
120-kilos x 8 painful reps, 240-kilos x 8 reps, 600-kilos x zilch.

L/P/D
80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 3 x 7 reps*

Inversion boot hangs
2 x 1 min hangs

* shows that my leg problems are all back related as I felt good n strong on these.

Mobster
09-19-08, 1:59 pm
Friday
Torsion Grippers
B/H: usual warm ups

L/H: GM x 1, CoC 3 x VVN, 1, 1, VVN, VN, VN, VN, 1, VVN

R/H: HG350 x 1, CoC 3.5 x 1, BBSE x 1, CoC 4 x 1b, 1b, 1b, 1b, 1b, 1b, BBGE x 1/4" (no brace), VG @ L20 x VN

'b' equals with a brace (free hand holding the spring hard).

Mobster
09-20-08, 10:35 am
Last entry should say Thursday not Friday.

Saturday
Is my back still gippy? Of course it bloody well is! Never-the-less...

CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos (335lbs) x 4 x 3 reps
supersetted with

2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 81-kilos (about 103-kilos total) x 10 x 1 reps (last two singles cos it was being taped).

Mobster
09-21-08, 7:04 am
Sunday
The lord might have rested on the seventh day (might have been a Wednesday but what the hell) but this sinner was in the gym as per kicking his own butt.

Vulcan Gripper
Forgot the sheet again but fortunately I'd made notes last time so (subject to double checking ha ha)
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L14 (5F/6R) x 5 x 1 and 1 VN rep
R/H: L12 x 1 rep, L18 (7F/6R) x 6 x 1 reps

Pullover machine
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 7 reps

Straight arm pulldowns on cable machine
60lbs x 12 reps, 80lbs x 12 reps, stack (105) x 2 x 10 reps

Mobster
09-21-08, 1:16 pm
Sunday pm
And lo, sayeth the lord, it be'eth time to train again. Verily, sayeth Steve and he did pour forth great effort...

Rolling Thunder (thumb over)
Using the light pin (not inc in weights mentioned)
B/H: 45-kilos x 8 reps @, 75-kilos x 3 reps @
L/H: 90-kilos x 8 x 1 reps
R/H: 105-kilos x 3 x 1 reps, missed two more, dropped to 100-kilos and got 3 more singles (3 x 1)

Mobster
09-22-08, 6:56 am
Monday
Shoulders and arms*
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 6 reps

DB Curls (s/s with TPD) Hammer style
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos (60.5)@ x 3 x 6 reps.

TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 55-kilos (105+121 = 226lbs) x 2 x 6 reps. One of the young black lads tried to move the load but was so light (it weighed more than he did) that he was able to hang of the handle without budging it.

*taped right upper arm cold at a little over 19.25" flexed. After the session I taped it at 20" as per last time.

Bwt: 282.5lbs

Mobster
09-23-08, 11:54 am
Tuesday
Thick pinch (70mm and 67mm)
2 x 15-kilos plates (70mm) and heavy pin (34.10) x 6 reps
plus 40-kilos (74.10) x 3 reps

90-kilo plate (67mm) x 1 rep
plus heavy pin (94.10) x 1 rep
plus 5-kilos and spring collar (about 99.10+ kilos) x 1, 0, then 7 x 1 reps for 8 x 1 in total.

CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos x 4, 4, 3, 3 reps

Mobster
09-25-08, 10:22 am
Tuesday pm
Vulcan gripper work
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1, VN, VVN, 1, 1, 1, 1
R/H: L12 X 1 REP, L16 X 1 REP, L18 X 1, 1, 1, 1, 1, 1, VVN

Thursday
Started at GN. Weird workout to say the least. The lower back thing is what it is and I was having to lean over to the right to lock out my left leg. I used the 'pushing off the safeties' thing throughout in case of problems. I doubt very much if I actually locked out my left left once but had a good session just the same. Note that the lever row work was, relatively speaking, easy because I can max the maxhine. This is why I did a follow up session at my gym and the same applies to the leg extension.

Leg Extension
120-kilos x 8 reps, 90-kilos a leg x 8 reps

Leg Curl
25-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 4 reps, 65-kilos x 3 reps

Leg Press
took my sweet time and all sets bar zero weight are 'off safeties'.
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps, 400-kilos x 8 reps, 480-kilos x 8 reps, 560-kilos x 8 reps, 680-kilos x 10 reps, tried 730-kilos but it would not budge.

Lever machine rows
1/2 stack x 8 reps, stack (20 plates) x 2 x 10 reps

My gym

Lat Pulldowns v-bar
80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 2 x 8 reps and 1 x 7 reps

Leg extension
145-kilos / stack x 8 reps, 180-kilos x 8 reps