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Veteran Log Mobsters Training Diary

Friday
Deadlifts were horrendous. Not even funny how bad they were. As in not recovered from the last session and Squat machine work. I ended up backing right off to 153.6kg. Bench solid

CGBP
to 140-kilos x 4 x 5 reps

DOHTBDL
to whatever (noted in my book) then 153.6-kilos x 3 x 5 reps (last set flew)

Arm Wrestling Cable Work
to 23.25-kilos x 2 x 8 reps BH

Bwt (extra layer on) 317lbs
 
Last edited:
Mobster said:
Friday
Deadlifts were horrendous. Not even funny how bad they were. As in not recovered from the last session and Squat machine work. I ended up backing right off to 153.6kg. Bench solid

CGBP
to 140-kilos x 4 x 5 reps

DOHTBDL
to whatever (noted in my book) then 153.6-kilos x 3 x 5 reps (last set flew)

Arm Wrestling Cable Work
to 23.25-kilos x 2 x 8 reps BH

Bwt (extra layer on) 317lbs
Click to expand...

153.6 kg thats a big lift
 
Monday
Hanging out my butt. Iffy belly the last few days and sluggish n a slow start to the day. Finally got myself in gear
Hatfield Squat
to 270kg/594lbs x 5 reps

Leg Press
to (dropped as per last log entry) 600kg/1320lbs

Lying Leg Curls
to 11p+5kg x 7 N reps

Leg Extensions
to stack+25kg x 7 HAF reps

Bwt (with fleece on): 318lbs
 
Mobster said:
Monday
Hanging out my butt. Iffy belly the last few days and sluggish n a slow start to the day. Finally got myself in gear
Hatfield Squat
to 270kg/594lbs x 5 reps

Leg Press
to (dropped as per last log entry) 600kg/1320lbs

Lying Leg Curls
to 11p+5kg x 7 N reps

Leg Extensions
to stack+25kg x 7 HAF reps

Bwt (with fleece on): 318lbs
Click to expand...


I just threw up in my mouth a little!!! " 600kg/1320lbs"
Nice work man!! Crushing as always.
What's the goals for 2023?
 
Friday
@ Powerhouse with Lewis Graddon
Close Grip Bench Press
to 140kg x 5 x 5 (1st time ever... deffo in a long time). Baby touch from Lewis on the very last rep

DOHTBDL
to 158.6kg x 5 x 5 reps. Smashed it. Did touch n go reps were as Lewis had to pause a moment. Gonna up it 5kg next time

Saxon Bar
Made for Lewis. Slightly over 3" square. I worked to 107kg. Apparently in my weight class (125kg+) I'd be in the top 10 ever lol

Bwt: 317lbs
 
Mobster said:
Friday
@ Powerhouse with Lewis Graddon
Close Grip Bench Press
to 140kg x 5 x 5 (1st time ever... deffo in a long time). Baby touch from Lewis on the very last rep

DOHTBDL
to 158.6kg x 5 x 5 reps. Smashed it. Did touch n go reps were as Lewis had to pause a moment. Gonna up it 5kg next time

Saxon Bar
Made for Lewis. Slightly over 3" square. I worked to 107kg. Apparently in my weight class (125kg+) I'd be in the top 10 ever lol

Bwt: 317lbs
Click to expand...

317lbs you're really growing MObster
 
Eddie Haskell said:
317lbs you're really growing MObster
Click to expand...

All time best was 330lbs. Today it's 320. It varies

Monday
With Kurk Dul at my gym. Nearly had a disaster on Lever Squats (for Kirk). He's shorter so racking top weights are hard. At some point we nearly tipped the machine over loaded with 265kg

Lever Squat
to 310kg x 4 reps

Iso Leg Press
to 165kg x 6 reps

Lying Leg Curls
to 12p x 4 negatives

Leg Extensions
to stack+26.25kg x 4 reps

Bwt: 320.3lbs
 
Mobster said:
Thursday
Late start... just cos. General Levy on when training.

Hammer DB Curls
to 80+kilo/176lbs+ dumbbell x 8 reps

Skull Crushers + OHTE
to 69kg/154lbs+ x 6 reps + 7p x 10 reps

Bwt: 319lbs
Click to expand...

Nice work man!! Would love to se a video of this. Very impressive!!
 
s.gentz said:
Not on insta but i'll take your word. You are a fn animal!!!
Click to expand...

You don't need to be on it to view a page (better via a PC).

I have my moments lol

90kg hammer curl.webp
 
Last edited:
Npcclassicphysique champ said:
Mobster 69kg? you can do more skull crushers easy
Click to expand...

I was doing 10-kilos / 22lbs more on cycle. I made the mistake of trying to stay at that level when I came off. But I AM building back to that kind of weight off cycle. The medium term plan is 2 plates a side (89kg/196lbs).

Friday
@ Powerhouse Gym
Close Grip Bench Press
to 142.5-kilos x 3 x 3 reps (slowly gonna work to 5 x 5 again)

DOHTBDL
to 163.6-kilos/360lbs *5kg up from last week) x 5 x 5 reps. All touch n go. Felt heavy as I was about to start every set and then boom - no setting it down between sets (except for the very last rep on set 5)

Arm Wrestling (cable pulling across the body)
to a new weight of 26.25-kilos x 4 reps (2 sets next time and then up the reps to 8 slowly)
Bwt: up. I was wearing 2 hoodies (cold, wet and windy out) and the scale said 23st 1lbs or 323lbs...Off came the hoodies and I was still 319lbs
 
Tuesday
Stomach in bits the last 18 hours (a b it off before but especially so the last 18). By the end of today's session I was 'hanging' (dizzy on 'Saxon' work). Still cold in my gym (propane heater on to warm hands)

Side Laterals
to 36lbs x 12 reps @

'Raptor' work
to +105kg x 5 x 5 reps

Saxon work
to 81.4kg (hit the wall here) x 5 x 3 (last set was the best) reps
 
Mobster said:
Friday
Close Grip Bench Press
to 145-kilos x 4 x 1 reps (easy)

DOHTBDL
to 176.1-kilos x 5 x 5 reps (only needed to reset my hands 2x throughout all the sets and reps)

AW Cable Machine Movement
to 26.25-kilos x 2 x 6 reps

Bwt: @321lbs
Click to expand...

Mobster when is your next competition?
you're lifting big
 
Npcclassicphysique champ said:
Mobster when is your next competition?
you're lifting big
Click to expand...

The deadlift stuff is cos I'm coaching someone for the Arnold and I said I'd do the same program. Bench Press is for me (180kg maybe late 2023 age 59). I've 3 events I can do. One is an invite to a competition in August in Finland. I'll pick something after March

Monday
No Kirk today. My gym. No spot
Lever Squat
to 312.5-kilos/687.5lbs x 4 reps

Iso Leg Press
to 165-kilos x 7 reps

Lying Leg Curls
to 12p x 5 negative reps

Leg Extensions
to stack+26.25-kilos x 5 hard reps

Bwt: 320+lbs
 
Last edited:
Mobster said:
The deadlift stuff is cos I'm coaching someone for the Arnold and I said I'd do the same program. Bench Press is for me (180kg maybe late 2023 age 59). I've 3 events I can do. One is an invite to a competition in August in Finland. I'll pick something after March

Monday
No Kirk today. My gym. No spot
Lever Squat
to 312.5-kilos/687.5lbs x 4 reps

Iso Leg Press
to 165-kilos x 7 reps

Lying Leg Curls
to 12p x 5 negative reps

Leg Extensions
to stack+26.25-kilos x 5 hard reps

Bwt: 320+lbs
Click to expand...

320lbs Mobster you're huge now!
 
mobster is my hero I listen to you on podcast
 
A gym a few miles away is redoing their flooring so was selling off the old stuff. A day or two later it became 'turn up and take what you want' so we did. I got two 8' x 4' sections which are already in my gym and down. Just cos us fuel. We did some walking nearby and shopping too
 
That is awesome on the flooring. You see similar things with people selling off home gym equipment or treadmills that they never used. Just trying to get space back so they end up selling at low prices.
 
Masonic Bodybuilder said:
That is awesome on the flooring. You see similar things with people selling off home gym equipment or treadmills that they never used. Just trying to get space back so they end up selling at low prices.
Click to expand...

One thing I made sure to do was thank them online. Loads were tagged, inc me, but few said thanks fore what they got. They also had a great squatting machine for an awesome price but I was struggling to justify the cash when I need to fix my power shower first lol
 
Mobster said:
One thing I made sure to do was thank them online. Loads were tagged, inc me, but few said thanks fore what they got. They also had a great squatting machine for an awesome price but I was struggling to justify the cash when I need to fix my power shower first lol
Click to expand...

I saw your homegym before it's stacked you growing it?
 
Friday
@ Powerhouse Gym. Way too long. *The Deadlifts were HARD! I had to reset my hands a bunch of times and re-chalk often. It was mostly rest pauses style
CG Bench Press
to 145-kilos x 4 x 2 reps

DOHTBTODL
to 178.6-kilos x 5 x 56 rest pause style*

AW Move
to 26.25-kilos x 2 x 7 reps

Bwt: 320lbs
 
Mobster said:
Day 3 of Anavar (50mg a day). Back pump while out cutting brambles on a footpath locally - ouch lol. Also waiting on MK677
Click to expand...

If I have a lot of work ground based work on the vineyard, have to stay off the Anavar/Anadrol. Can get unbearable
 
Monday
@ my gym with Kirk D. Plenty of stretching cos the back was tight.

Hatfield Squats
to 275kg/605lbs x 4 reps (video)

Leg Press
We put on too much. I ought to have used 610kg or so.
to 640kg x 1 (yep 1 lol)

Lying Leg Curls
to 8p+1.25kg x 6 reps

Leg Extensions
to stack+26.25kg x 5 reps
 
Mobster said:
Monday
@ my gym with Kirk D. Plenty of stretching cos the back was tight.

Hatfield Squats
to 275kg/605lbs x 4 reps (video)

Leg Press
We put on too much. I ought to have used 610kg or so.
to 640kg x 1 (yep 1 lol)

Lying Leg Curls
to 8p+1.25kg x 6 reps

Leg Extensions
to stack+26.25kg x 5 reps
Click to expand...

you have a video of this 605lbs squat?
 
Tuesday
Trained at my gym with Lewis Graddon (coaching him for the Arnold this year)
Raptor Work
to 105kg+set up (his handle - spins way more than mine) 16 x 1 reps with either hand

Saxon Bar
My last chance to use it before the even so I maxed out - 1 x 112.5kg. Which would have won in a recent comp (although the absolute best is 20kg/44lbs more!!)
 
Friday
Close Grip Bench Press
to 145-kg x 4 x 3 reps (last set was the best)

DOHTBTODL
Got ahead and broke my 'stay on the program' rule. Did not go to plan lol
to 203.6kg no problem but 213.6kg (5 plates aside the thick bar) x fail

AW Move
to 26.25kg x 2 x 8 reps

Coached 2 fellas through grip and forearm work
 
Mobster said:
Monday
Power Squat Machine
470kg x 7 reps

Leg Press
to 605kg x 6 reps

Lying Leg Curls
to 12p x 6 negative reps

Leg Extensions
to stack + 26.25kg x 6 reps HAF

Bwt: 322.5lbs
Click to expand...

you're 322 with a 605kg leg press very impressive Mobster
 
Eddie Haskell said:
thick hammer curls mobster
Click to expand...

Enough for the brachial and the tricep to cramp a little last night

- - - Updated - - -

Friday
Awful nights sleep (or lack thereof). Took ages to drop off and I ate way too much. Training was horrendous
Close Grip Bench Press
to 147.5-kilos x 4 x 1 reps#

s/s

DOHTBDL
to 183.6-kilos x 3 x 3 reps (all VERY rest pause)

No AW Move

Bwt: 323lbs
 
Mobster said:
Enough for the brachial and the tricep to cramp a little last night

- - - Updated - - -

Friday
Awful nights sleep (or lack thereof). Took ages to drop off and I ate way too much. Training was horrendous
Close Grip Bench Press
to 147.5-kilos x 4 x 1 reps#

s/s

DOHTBDL
to 183.6-kilos x 3 x 3 reps (all VERY rest pause)

No AW Move

Bwt: 323lbs
Click to expand...

if you pump in some taurine 1000mgs it will go away

n2guard and taurine did the job for me no joke
 
Eddie Haskell said:
if you pump in some taurine 1000mgs it will go away

n2guard and taurine did the job for me no joke
Click to expand...

It was only that night for 5 minutes

- - - Updated - - -

Pigsy said:
Mobster we have to take care and listen to our bodies. We lifting still for years to come
Click to expand...

100% we do
 
Thursday
Triceps ready for the workout - already feeling a contraction before I started. Nice pump after. Right upper arm taped at between 20.25 and 20.5-inches (which would be the biggest ever for me)

Alt Dumbbell Curls
to 38.2lbs x 10 reps

Skull Crushers + OHTE
to 74kg (added 2.5kg) x 4 reps + 8p x 14 reps

Bwt: 327+lbs
 
Mobster said:
Thursday
Triceps ready for the workout - already feeling a contraction before I started. Nice pump after. Right upper arm taped at between 20.25 and 20.5-inches (which would be the biggest ever for me)

Alt Dumbbell Curls
to 38.2lbs x 10 reps

Skull Crushers + OHTE
to 74kg (added 2.5kg) x 4 reps + 8p x 14 reps

Bwt: 327+lbs
Click to expand...

Nice work!! Keep crushing it!!!
 
Monday
Lewis looks on point for his 100kg class. Luke, via Insta, looks to do well in the SHW class - both Armlifting in the Arnold next Saturday

Trained with Kirk @ Powerhouse
Hatfield Squat
to 280kg x 4 reps (more there)

Leg Press
to 680kg x 8 reps (no pad)

Lying Leg Curl
to 16p x 6 reps

Leg Extensions
to 16p x 8 reps x 1 leg

Bwt: 326lbs
 
Mobster said:
Tuesday
Late start (cos why not)
Seated Press
to 70-kilos x 6 reps

Two Hand Pinch
In lieu of Saxon Bar work - set at maximum thickness
to 82.4-kilos x 4 x 1 reps
Click to expand...

strong two hand pinch mobster
 
Friday
Slightly delayed start - but killed it then home to do a podcast (look out for the Pharmacom one!)
Close Grip Bench Press
To 150-kilos x 1 then 2 then 4. I'd planned on 4 x 1 so I'd killed that. I dropped to 60-kilos x 28 reps

Mid-Iso-Lever-Row
Thick bar deads next time
to 100-kilos x 6 reps. Not done any other back work in weeks and still have the power. I could have gone up in reps or weight

Dumbbell Wrist Curls
AW move next Friday
to 35-kilos x 8 reps

Bwt: 326lbs
 
Mobster said:
I could always be leaner or have as smaller waist but I love moving the big weights too
Click to expand...

you cant move the weights you move and stay lean

but you can easily lean out IMo seems you do well in terms of genetics
 
Npcclassicphysique champ said:
you cant move the weights you move and stay lean

but you can easily lean out IMo seems you do well in terms of genetics
Click to expand...

Kinda true. It's as much a large volume of food issue - fixed by having 2 small evening meals if I so wished
 
Mobster said:
Kinda true. It's as much a large volume of food issue - fixed by having 2 small evening meals if I so wished
Click to expand...

This is what you love to do Mobster and you doing what required to improve. As I love what I am doing. We diet differently but we use the same tools to build our bodies and strengths
 
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