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Slowly. I've witch hazel and arnica cream to rub on it
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Nothing special.
Breakfast is bowl of cereal, cup of tea and all my supps.
Coffee pre gym (eqv to 2 cups)
Intra of water + 5g creatine
Post workout shake (50g protein)
Meal deal lunch most days (sandwich, smoothie and some fruit)
Coffee in the afternoon
I eat a LOT in the evening. Yesterday was
Huge lasagna. 4 bits of Reeces and then much later a large tub of ice cream
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As I said to Kirk during the session our desire is what drives us. Once I'm in the gym it's on like Donkey Kong
80kg curls? im thinking 100kg easy for you mobster
I've done a 100 before (just a few reps). But that's the aim on this cycle. Gonna be a few months yet
Wednesday
Two Hand Pinch
test session following hand injury
to 97.7kg x 1 rep, then 102.7kg x 1 rep, 107.7kg x 5, of 8 attempts (2 fails and also one ugly barely there rep)
I don't do any pinch work. What represents a rep? Time? Where were you at before the hand injury?
David Horne's website includes info on the rules for records (and so how a rep is done). But essentially it's half a deadlift.
This training cycle 1 rep less just before the injury so today was better (last week was sh*t)
I’ll check it out. Thanks for the info. Glad your had is improving. Injuries suck!!!
Yeah for sure.
Friday
@ Powerhouse Gym. Super busy with the guys - lots of chats about the mental side of training. That took an hour. So no time for reverse wrist curls cos I was doing a podcast after
Close Grip Bench Press
Trained with a member (one of the younger newer guys - quite bug with potential) and got him to a PB
To 140-kilos/308lbs (apparently their new plates are all off - as in every damn one is heavier lol So my 140 was either 143 or as much as 147!) x 2 reps (nearly did 3 (next time)
One Arm Dumbbell Rows
to 90-kilos/198lbs x 8 reps
@ Powerhouse Gym. Super busy with the guys - lots of chats about the mental side of training. That took an hour. So no time for reverse wrist curls cos I was doing a podcast after
Close Grip Bench Press
Trained with a member (one of the younger newer guys - quite bug with potential) and got him to a PB
To 140-kilos/308lbs (apparently their new plates are all off - as in every damn one is heavier lol So my 140 was either 143 or as much as 147!) x 2 reps (nearly did 3 (next time)
One Arm Dumbbell Rows
to 90-kilos/198lbs x 8 reps
Monday
90 minutes flat out
Power Squat Machine
to 460-kilos x 4 reps
Leg Press
to 665-kilos x 6 reps
Lying Leg Curl
to 11p +3.75-kilos x 6 negatives
Leg Extension
to stack +22.75-kilos x 6 reps
Bwt: 318lbs
90 minutes flat out
Power Squat Machine
to 460-kilos x 4 reps
Leg Press
to 665-kilos x 6 reps
Lying Leg Curl
to 11p +3.75-kilos x 6 negatives
Leg Extension
to stack +22.75-kilos x 6 reps
Bwt: 318lbs
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Thanks. It should be noted that it's on a machine and not a barbell
460kg !!! wow thats a squat
On a similar machine I've done 505kg x 8 reps. It's not the same as a barbell. On a safety squat bar and holding the frame (aka a Hatfield Squat) I've done 340kg (8 plates a side) x 1 and 320kg (7 and a half a side) for reps.
On Sunday I'm doing a strength show at a Yoga group - the GF put my name up. Zero prep lol
Tuesday
Side Laterals
to 36lbs (HAF - big jump) x 8 reps (RP) @
Dumbbell Curls
to 36lbs (big jump) x 8 reps @
Skull Crushers + Over Head Tricep Extensions*
decided to up the weight.
to 79kg / 174lbs x 4 HAF reps
*due to the right shoulder it was a case of 'can I'. Hence so light
Bwt: a little under 318lbs
Side Laterals
to 36lbs (HAF - big jump) x 8 reps (RP) @
Dumbbell Curls
to 36lbs (big jump) x 8 reps @
Skull Crushers + Over Head Tricep Extensions*
decided to up the weight.
to 79kg / 174lbs x 4 HAF reps
*due to the right shoulder it was a case of 'can I'. Hence so light
Bwt: a little under 318lbs
Wednesday
Two Hand Pinch
Could have been better. Usual warm ups and then tried 108.2-kilos x 2 fails. But I hadn't put the work in with the 107.7-kilos so dropped back down: 1, 1, F, 1, 1, F. I need this to be a solid 6 x 1 reps.
Two Hand Pinch
Could have been better. Usual warm ups and then tried 108.2-kilos x 2 fails. But I hadn't put the work in with the 107.7-kilos so dropped back down: 1, 1, F, 1, 1, F. I need this to be a solid 6 x 1 reps.
Friday
On the clock so kept the time to a sensible level today
Close Grip Bench Press
to 140kg x 2 x 2 reps (easy)
Iso Low Row
I couldn't get myself stabilized but...
to 135-kilos x L4/6R (wanted 7 for each)
Dumbbell Wrist Curls
to 40kg x L7/10R
On the clock so kept the time to a sensible level today
Close Grip Bench Press
to 140kg x 2 x 2 reps (easy)
Iso Low Row
I couldn't get myself stabilized but...
to 135-kilos x L4/6R (wanted 7 for each)
Dumbbell Wrist Curls
to 40kg x L7/10R
140kg close grip thats a power bench
My best is 190kg. It's not super close (a little less than shoulder width) as I'm tricep dominant.
Sunday
So today I did a strength display at a Yoga Retreat near Cardiff (for a charity - Yoga Mobility). Thus far I've no actual pics of the lifts and feats (the joy of letting the GF take the pics lol). But I'll post what I have. One feat I was happy with (much easier than thought) was bending a 6' spinlock bar (hollow). If I get a chance I'll try a solid one in the future (takes about 150kg of pressure)
Nail bent (220lbs to 275lbs of pressure), then an Argos book tear (1400 page), axe work (lowered to face), bar bend, Inch Dumbbell (172lbs and a thick handle) pick up plus Stub and Penny pinch work.
So today I did a strength display at a Yoga Retreat near Cardiff (for a charity - Yoga Mobility). Thus far I've no actual pics of the lifts and feats (the joy of letting the GF take the pics lol). But I'll post what I have. One feat I was happy with (much easier than thought) was bending a 6' spinlock bar (hollow). If I get a chance I'll try a solid one in the future (takes about 150kg of pressure)
Nail bent (220lbs to 275lbs of pressure), then an Argos book tear (1400 page), axe work (lowered to face), bar bend, Inch Dumbbell (172lbs and a thick handle) pick up plus Stub and Penny pinch work.
Looking good big guy!
mobster respect big man
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nice job. mobster doing charity for kids. what a great guy
Thanks Jason. I think Yoga Mobility is aimed at everyone. Specifically the injured and disabled doing Yoga to be able to move better. All ages.
Interacting with kids by demonstrating strength is a positive way to influence them
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Monday
If it's Monday... you know the rest
SSB Hatfield Squat
to 270kg/594lbs x 4 reps
And no accident lol
Leg Press
to 665kg/1463lbs x 7 reps (knee wraps on max weight)
Always fun loading and running the numbers ha ha
Lying Leg Curls
to 11p+3.75kg x 7 negatives reps
Leg Extensions
to stack+23.75kg x 7 hard reps
True beast mobster.......
That sounds like an amazing event! Great job supporting it mobster. I will check out your IG to see if you have more pics posted on there.
I'm waiting on a possible video of the bar bending
Friday
@ Powerhouse Gym. Spotted by Sam
Close Grip Bench Press
to 140kg/308lbs x 2 x 3 reps (4 there on 2nd set)
s/s
Iso Mid Row
to 100kg/220lbs a side x 6 reps (1 arm at a time)
Dumbbell Reverse Wrist Curls
to 15-kilos/33lbs x 8 reps (dead stop / touch n go style)
Bwt: 313.5lbs
@ Powerhouse Gym. Spotted by Sam
Close Grip Bench Press
to 140kg/308lbs x 2 x 3 reps (4 there on 2nd set)
s/s
Iso Mid Row
to 100kg/220lbs a side x 6 reps (1 arm at a time)
Dumbbell Reverse Wrist Curls
to 15-kilos/33lbs x 8 reps (dead stop / touch n go style)
Bwt: 313.5lbs
Monday
Nice monster heavy session with KirkDul at my gym (once every 3 weeks when I do Lever Squat). Usual lots of BS-ing and then lifting lol
Lever Squat
to 300kg/660lbs x 4 reps (made the last one nice n deep). My all time best so far is 320 x 4
Iso Leg Press
to 165kg/363lbs a leg (horrible lol) x 4 reps
Lying Leg Curls
to 11p+3.75kg x 8 neg reps
Leg Extensions
to stack+23.75kg x 8 r/p reps
Nice monster heavy session with KirkDul at my gym (once every 3 weeks when I do Lever Squat). Usual lots of BS-ing and then lifting lol
Lever Squat
to 300kg/660lbs x 4 reps (made the last one nice n deep). My all time best so far is 320 x 4
Iso Leg Press
to 165kg/363lbs a leg (horrible lol) x 4 reps
Lying Leg Curls
to 11p+3.75kg x 8 neg reps
Leg Extensions
to stack+23.75kg x 8 r/p reps
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Nice work!! Your a beast!!!
Kirk did close to some of my numbers and I out weigh him by... 60kg? He's 80kg / 176lbs or so. 220kg on the lever squat. We left the seat where it was on the iso leg press so he didn't push it as far. Did the same as me on the leg curl and I had to take the extra weight off of the leg extensions lol
I wish a gym in my area had a lever squat. I've only used one once in florida and it was great. Even a good hip press would be nice. Greta numbers from both you guys!!
I've not tried one but I'm told a pendulum squat machine is good too
Pendulum squat machine is good but my back tight after
141lbs skull crushers that's real power right there!
174lbs lol. 33 more pounds. It's HAF but I want to see if I can get to 89kg - about 196lbs or 2 plates a side of an EZ bar for reps
Friday
@ Powerhouse. Might be selling some of my home made ice cream. Usual chat with the lads and then got cracking
Close Grip Bench Press
to 140kg/308lbs x 2 x 3 and 1 x 4 reps (just cos)
Low Cable Rows
Sets of 20 to stack (200kg double ratio so 120kg/264lbs) x 20 reps
Dumbbell Wrist Curls
to 40kg/88lbs x 7+1L and 11R
Bwt: 315lbs
@ Powerhouse. Might be selling some of my home made ice cream. Usual chat with the lads and then got cracking
Close Grip Bench Press
to 140kg/308lbs x 2 x 3 and 1 x 4 reps (just cos)
Low Cable Rows
Sets of 20 to stack (200kg double ratio so 120kg/264lbs) x 20 reps
Dumbbell Wrist Curls
to 40kg/88lbs x 7+1L and 11R
Bwt: 315lbs
Monday
One of my lifting buddies, younger than me (and a bit heavier too) died of a heart attack yesterday. I'd competed with hum and he even lived with me for over half a year.
Power Squat Machine
to 460-kilos/1000+lbs x 8 reps
Leg Press
to 665-kilos/1463lbs x 8 reps
Lying Leg Curls
to 11p+5-kilos x 4 negative reps
Leg Extensions
to stack+25-kilos x 4 reps
One of my lifting buddies, younger than me (and a bit heavier too) died of a heart attack yesterday. I'd competed with hum and he even lived with me for over half a year.
Power Squat Machine
to 460-kilos/1000+lbs x 8 reps
Leg Press
to 665-kilos/1463lbs x 8 reps
Lying Leg Curls
to 11p+5-kilos x 4 negative reps
Leg Extensions
to stack+25-kilos x 4 reps
Sorry to hear about your friend.
Cheers. He was 36!!
Tuesday
Usual lots of shoulder warming up
Seated Press
to 67.5-kilos x 4 reps
Hammer DB Curls
to 80-kilos+ x 6 reps @
Skull Crushers + OHTE
Sloppy as form on the heavy set lol - still HAF as per
to 79-kilos x 7 reps +5p x 16 reps
Usual lots of shoulder warming up
Seated Press
to 67.5-kilos x 4 reps
Hammer DB Curls
to 80-kilos+ x 6 reps @
Skull Crushers + OHTE
Sloppy as form on the heavy set lol - still HAF as per
to 79-kilos x 7 reps +5p x 16 reps
That really sucks. Nobody should go that early in life. I actually got a text from a friend I grew up with overnight. His sister passed away the other day at 49yo. Guess we both have funerals to go to.
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My elbows are hurting just reading this post. Nice work!!
Too young for both.
My elbows bitch during but I wear support sleeves on the crazy weight. After they're ok
Wednesday
Skewed day due to waiting around for an engineer to sort out a change of meter. He was ok but the energy company ignored all my extra info. Tsk. Also cold in gym. I eventually changed the set up to something different. I might start 2x a week with 1 volume and 1 max. We will see
Two Hand Pinch
to 97.7-kilos x 12 x 1 reps. Tears in thumb skin and a nice (ish) pain in the thumbs lol
Skewed day due to waiting around for an engineer to sort out a change of meter. He was ok but the energy company ignored all my extra info. Tsk. Also cold in gym. I eventually changed the set up to something different. I might start 2x a week with 1 volume and 1 max. We will see
Two Hand Pinch
to 97.7-kilos x 12 x 1 reps. Tears in thumb skin and a nice (ish) pain in the thumbs lol
how cold is it there Mobster?
vapour coming out my mouth in my gym
Friday
Good solid session @ Powerhouse Gym. Took and sold some of my homemade icecream (and had a request for more
)
Close Grip Bench Press
to 140kg/308lbs x 3, 4 and then 5 reps
DOHTBDL
T/L to 173.6kg then switched to
T/O to 208.6kg/458.92lbs x 1 rep
Arm Wrestling style training
Not sure of the name yet but I was pulling the cable across the body
Bwt: 313lbs
Good solid session @ Powerhouse Gym. Took and sold some of my homemade icecream (and had a request for more
) Close Grip Bench Press
to 140kg/308lbs x 3, 4 and then 5 reps
DOHTBDL
T/L to 173.6kg then switched to
T/O to 208.6kg/458.92lbs x 1 rep
Arm Wrestling style training
Not sure of the name yet but I was pulling the cable across the body
Bwt: 313lbs
Friday
Good solid session @ Powerhouse Gym. Took and sold some of my homemade icecream (and had a request for more
Close Grip Bench Press
to 140kg/308lbs x 3, 4 and then 5 reps
DOHTBDL
T/L to 173.6kg then switched to
T/O to 208.6kg/458.92lbs x 1 rep
Arm Wrestling style training
Not sure of the name yet but I was pulling the cable across the body
Bwt: 313lbs
Nice work man!!! Back day for me. You've inspired me to go heavy today!!!!
My work here is done lol
Monday
@ Powerhouse Gym just cos
SSB Hatfield Squat
to 305-kilos x 1 fast rep
Leg Press
to 640-kilos (couldn't be bothered to go looking for more plates to make up the weight) x 8 reps
Lying Leg Curls
to 12p x 8 reps (more on that machine poss)
Leg Extensions
to stack x 15 reps
Bwt: 313lbs
@ Powerhouse Gym just cos
SSB Hatfield Squat
to 305-kilos x 1 fast rep
Leg Press
to 640-kilos (couldn't be bothered to go looking for more plates to make up the weight) x 8 reps
Lying Leg Curls
to 12p x 8 reps (more on that machine poss)
Leg Extensions
to stack x 15 reps
Bwt: 313lbs
640kg leg press, thats brutal Mobster
Light and easy. Less range of motion (no pad like in my home gym) and less weight - 25kg less.
Tuesday
Too cold - I need to replace the gas bottle for the blower heater I use). I might have tweaked something in my right arm (although it's feeling better later one)
Side Laterals
to 29lbs x 10 reps
Alt DB Curls
to 29lbs x 10 reps
Skull Crushers + OHTE
to 79kg x no go + 6p x 8 reps
Too cold - I need to replace the gas bottle for the blower heater I use). I might have tweaked something in my right arm (although it's feeling better later one)
Side Laterals
to 29lbs x 10 reps
Alt DB Curls
to 29lbs x 10 reps
Skull Crushers + OHTE
to 79kg x no go + 6p x 8 reps
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The best squat I've seen in a while on EVO BEAST MODE!
nice job man. simple and effective lifts
the only champion we got on EVo is mobster
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True beast mobster......
Keep it up big fella
be careful with the shoulder Mobster, I had issues with mine
Trying... but
Friday
@ Powerhouse Gym
Close Grip Bench Press
to 140-kilos x 4, 5 and 6 (last rep on the 2 last sets was brutal). Tiny spot on rep 6 from G
s/s
Lat Pulldowns
to 19p x 15 reps
Arm Wrestling Move
to 23.75kg (LH only as RH stopped at 21.25kg). Double ratio twin stack cable machine
On a side note I'll be working with a under 90kg/198lbs Lewis Graddon as a part of his prep for the Arm Lifting event at the Arnold. Fun times. See what we can both do (I'll train the events for giggles) in 11 weeks
Monday
No reply from Kirk Dul. So I screwed my 'head on' real tight to still do crazy shit training solo. A HUGE issue is re-racking the weight on the Lever Squat. If I hadn't done it... I'd have been in a LOT of trouble ha ha. Weather outside has warmed up a LOT. It was even kinda humid lol (I was over dressed to say the least). But the gym... freezing ha ha
Lever Squat
to 305kg/671lbs x 4 reps
Iso Leg Press
to 165kg x 5 reps HAF
Lying Leg Curls
to 11p+5kg x 5 neg reps
Leg Extensions
to stack+25kg x 5 reps
No reply from Kirk Dul. So I screwed my 'head on' real tight to still do crazy shit training solo. A HUGE issue is re-racking the weight on the Lever Squat. If I hadn't done it... I'd have been in a LOT of trouble ha ha. Weather outside has warmed up a LOT. It was even kinda humid lol (I was over dressed to say the least). But the gym... freezing ha ha
Lever Squat
to 305kg/671lbs x 4 reps
Iso Leg Press
to 165kg x 5 reps HAF
Lying Leg Curls
to 11p+5kg x 5 neg reps
Leg Extensions
to stack+25kg x 5 reps
thats a real leg day Mobster good
Thanks
Tuesday
Trained with Lewis and Shay on the Arnold lifts. Today was a 'where are we at eh beginning of the prep' day.
Raptor Type Lift
We took apart at Ironmind Rolling Thunder handle and inserted a 1.75-inch thick handle (same size as the event 'Country Crush Raptor Handle'). Both of us worked to a 143-kilos/314lbs (approx) - which is about what I weigh. He got it with both I did RH only at the level.
Saxon Bar Lift
He's getting a bar made. This Saxon bar will be (sizes vary) 3 x 3-inches (box tube) with ends which can be loaded. So, while we wait for it, we set up my Euro Pinch as wide as I can make it - so a fraction under the 3-inch / 75mm (ish) at about 70mm / 2 and 3/4's of an Inch. I destroyed him lol He stopped at 84-kilos and I think I worked to 10-kilos/22lbs more at 91.4kg/201lbs
Tuesday
Trained with Lewis and Shay on the Arnold lifts. Today was a 'where are we at eh beginning of the prep' day.
Raptor Type Lift
We took apart at Ironmind Rolling Thunder handle and inserted a 1.75-inch thick handle (same size as the event 'Country Crush Raptor Handle'). Both of us worked to a 143-kilos/314lbs (approx) - which is about what I weigh. He got it with both I did RH only at the level.
Saxon Bar Lift
He's getting a bar made. This Saxon bar will be (sizes vary) 3 x 3-inches (box tube) with ends which can be loaded. So, while we wait for it, we set up my Euro Pinch as wide as I can make it - so a fraction under the 3-inch / 75mm (ish) at about 70mm / 2 and 3/4's of an Inch. I destroyed him lol He stopped at 84-kilos and I think I worked to 10-kilos/22lbs more at 91.4kg/201lbs
That sounds awesome training with those guys.
You get a competitive vibe which pushes everyone there.
Thursday
Doing shoulders the day before bench... probably not a great idea but needs must due to the grip with the boys session. Skull Crushers - heavy set was a no go. Ok at that level on cycle I expect but not off. I'll be training with Paul Davis aka Garfield for the xmas period.
Seated Press
to 67.5-kilos/148.5lbs x 5 reps
Hammer DB Curls
to 80-kilos/176lbs x 7 reps @
Skull Crushers + OHTE
to 79-kilos/174lbs x F Switched to proper close grip x 7 (will lighten the next time) + 5p x 16 reps
Friday
No sign of Paul (last minute xmas shopping - I saw the queues as I walked to the gym). Training was BRUTAL
Close Grip Bench Press
to 140-kilos/308lbs x 3 x 5 reps
s/s
DOHTBDLTO
Doing the same program I've got Lewis Graddon on for ALUSA at the Arnold in March. Who's idea was it to stick to 5 x 5... oh yeah. Mine (the fool ha ha). The rest between sets was longer between the top sets lol. Set 3 was the hardest - bar pulled away and I had to do 3+1+1 . Sets 4 and 5 I took my hands of between each rep for a second
w/ups 53.6-kilos x 5, 93.6-kilos x 5, 133.6-kilos x 5 and 173.6-kilos x 5 x 5 reps
Pronator work with bands
res x 8 reps, black x fail (my bands) then grey (Powerhouse's) 3 x 8 reps
Bwt: 315lbs
No sign of Paul (last minute xmas shopping - I saw the queues as I walked to the gym). Training was BRUTAL
Close Grip Bench Press
to 140-kilos/308lbs x 3 x 5 reps
s/s
DOHTBDLTO
Doing the same program I've got Lewis Graddon on for ALUSA at the Arnold in March. Who's idea was it to stick to 5 x 5... oh yeah. Mine (the fool ha ha). The rest between sets was longer between the top sets lol. Set 3 was the hardest - bar pulled away and I had to do 3+1+1 . Sets 4 and 5 I took my hands of between each rep for a second
w/ups 53.6-kilos x 5, 93.6-kilos x 5, 133.6-kilos x 5 and 173.6-kilos x 5 x 5 reps
Pronator work with bands
res x 8 reps, black x fail (my bands) then grey (Powerhouse's) 3 x 8 reps
Bwt: 315lbs
Monday
It might be Boxing day but it's also leg day! Back stiff from Friday Deadlifts so loosened up more
Power Squat Machine
to 470-kilos x 6 reps
Leg Press
to 670-kilos x 3 poor reps. Might drop the weight for a bit
Lying Leg Curls
to 11p+5-kilos x 6 N reps
Leg Extensions
to stack+25-kilos x 6 reps
It might be Boxing day but it's also leg day! Back stiff from Friday Deadlifts so loosened up more
Power Squat Machine
to 470-kilos x 6 reps
Leg Press
to 670-kilos x 3 poor reps. Might drop the weight for a bit
Lying Leg Curls
to 11p+5-kilos x 6 N reps
Leg Extensions
to stack+25-kilos x 6 reps
Tuesday
Learning how the 5x5 feels and playing with set ups for the grip side
'Raptor' Training
Used my one hand lift handle. I alternated hands during the sets.
to set up+ 95-kg x 5 x 5 reps
'Saxon' Training
Using my EuroPinch set to max width (approx 3-inches)
to 73.9kg total x 5 x 5 reps (hands off between reps)
Skull Crusher
to 69kg (10 less than before) x 4 reps
Learning how the 5x5 feels and playing with set ups for the grip side
'Raptor' Training
Used my one hand lift handle. I alternated hands during the sets.
to set up+ 95-kg x 5 x 5 reps
'Saxon' Training
Using my EuroPinch set to max width (approx 3-inches)
to 73.9kg total x 5 x 5 reps (hands off between reps)
Skull Crusher
to 69kg (10 less than before) x 4 reps
Strong lifts! Grow them wheels
More coming
Thursday
Diet back on point.
Side Laterals
10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps (took longer on the right)
Alt Dumbbell Curls
10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps
Mobility work for shoulders done AFTER. Felt stronger on the lifts
what you doing on diet Mobster?
Nothing. I'd been away all day the day before and snacked at best. Plus, of course, it's been xmas food otherwise. So yesterday was back to a more normal pattern of eating
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