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APPROVED LOG
nice job mobster
bro want to see you and mobster lift together nude .. PM pics
Loads to go there. I'll work back up to 220lbs a hand this year
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With my power belly hanging out... nah. I don't think I've even lifted nude on my own
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Thanks. Do one on your Instagram
Great news on the recovery being ahead of the curve.
Strong set, all best, good health
Mobster is a real beast........
Friday
First time in months benching. It still hurt but I was happy I was able to do it. Also did shoulder mobility work at the end
Close Grip Bench Press
bar x 30 reps, 40kg x 8 reps, 60kg x 8 reps, 90kg x 6 reps, 100kg x 4 reps, 120kg x 1 rep and 140kg x 1 rep
s/s
Lat Pulldowns
tried pullovers but not enough mobility yet)
1/2 x 12 reps, 3/4 x 12 reps, stack (21p) x 8 reps
Reverse Wrist Curls
to 12.5kg x 16 reps
First time in months benching. It still hurt but I was happy I was able to do it. Also did shoulder mobility work at the end
Close Grip Bench Press
bar x 30 reps, 40kg x 8 reps, 60kg x 8 reps, 90kg x 6 reps, 100kg x 4 reps, 120kg x 1 rep and 140kg x 1 rep
s/s
Lat Pulldowns
tried pullovers but not enough mobility yet)
1/2 x 12 reps, 3/4 x 12 reps, stack (21p) x 8 reps
Reverse Wrist Curls
to 12.5kg x 16 reps
Mobster is a real man 140kg close grip!
nice work mobster, killing it hard
you are looking good mobster, when are you fighting BM ?
bro mobster better bring an army of red coats cause will be ready. entire ranch booby trapped
Mobster is True GOAT
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The cycle was 30mg of dbol for 5 weeks. I took 20mg the day of the event.
Cheers Pigsy. Feelings mutual.
Monday
I managed to scratch my right ankle towards the end of the workout. Bled like a stuck pig lol
Power Squat Machine
to 420-kilos x 4 reps
Leg Press
to 640-kilos x 8 reps (heavy lol)
Lying Leg Curl
11p x 7 negative reps
Leg Extensions
to stack + 20kg x 7 reps
Bwt: 318.3lbs
Tuesday
Usual press medley rehab
Side Laterals
10lbs x 12 reps, 18.5lbs x 12 reps, 23.5lbs x 9 reps @
Hammer DB Curls
18.5lbs x 12 reps, 47lbs x 12 reps, 104lbs x 12 reps
Tricep Kickbacks + TPD
18.5lbs x 12 reps, 29lbs x 12 reps, 47lbs x 12 reps + 8p x 16 reps
Bwt: 318lbs
Usual press medley rehab
Side Laterals
10lbs x 12 reps, 18.5lbs x 12 reps, 23.5lbs x 9 reps @
Hammer DB Curls
18.5lbs x 12 reps, 47lbs x 12 reps, 104lbs x 12 reps
Tricep Kickbacks + TPD
18.5lbs x 12 reps, 29lbs x 12 reps, 47lbs x 12 reps + 8p x 16 reps
Bwt: 318lbs
another day killed by mobster
104lbs hammer DB curls how many can pull that off? monster push Mobster
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MOBSTER TOP PODCAST
MOBSTER TOP PODCAST
mobster is god
I have the room now I never had before and even then I had a shed load
bro only thing yo got on me is BWT. i got you smashed across board
when you coming to ranch for competition?
You will have at the mo. My shoulder IS getting better and when it's 100% I'll be back to pressing 220+lbs. Hammer Curls I'm aiming to hit 90kg/198lbs+ again by the end of the year. I'd also like to hit around 200lbs on skull crushers.
Post up pics of you training.
Impressive routine, as usual, stay healthy
Pigsy
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I believe you get back to that Monster. We all go through these little niggles time to time. This where your to need train smart comes to play. Keep going big man
Your workout numbers are great mobster........
While I'm sure I can do more to rehab it I'm still ahead of the curve. Zero pain pills yesterday or today and the range of motion is getting better all the time.
As I've stated elsewhere my mind set was it was, as you suggest, a blip or hiccup. Not a full time thing. Or, as per many, a 12 to 18 month roasd to recovery as seems to be standard.
Great advice and where I see a lot of the younger guys fail. Sometimes takes some experience and maturity to put this into practice.
Friday
@ Powerhouse Gym. No pain pills for 3 days but I took one today just in case. Minor lower back spasm on cable rows
Close Grip Bench Press
to 140kg x 2 x 1 reps
One Arm Low Cable Rows
to 16p x 8 reps. I then jumped to the whole stack (one arm) and got 3 ugly RH reps
Adjustable Thick Bar
Set up + 40kg x 3 reps @, 80kg x 3 reps @ , 120kg x 1 rep @ and 130kg x 1 @ (missed a RH with 140+)
Bwt: 313lbs (no hoody on)
@ Powerhouse Gym. No pain pills for 3 days but I took one today just in case. Minor lower back spasm on cable rows
Close Grip Bench Press
to 140kg x 2 x 1 reps
One Arm Low Cable Rows
to 16p x 8 reps. I then jumped to the whole stack (one arm) and got 3 ugly RH reps
Adjustable Thick Bar
Set up + 40kg x 3 reps @, 80kg x 3 reps @ , 120kg x 1 rep @ and 130kg x 1 @ (missed a RH with 140+)
Bwt: 313lbs (no hoody on)
I don't know if I could hammer curl 104lbs if I used both arms, lol. Mobster is an absolute beast!
I've got ugly ass 4 reps with 220lbs.
Lower back a little stiff. Need to walk that off and stretch
Monday
I made sure to stretch and warm up well due to that stiffish back.
Hatfield Squat with SSB
to 240kg x 5 reps
Leg Press
to 650kg x 4 reps
Lying Leg Curls
to 11p x 8 negs
Leg Extensions
to stack + 20kg x 8 reps (6+1+1)
Bwt: 313.45lbs
I made sure to stretch and warm up well due to that stiffish back.
Hatfield Squat with SSB
to 240kg x 5 reps
Leg Press
to 650kg x 4 reps
Lying Leg Curls
to 11p x 8 negs
Leg Extensions
to stack + 20kg x 8 reps (6+1+1)
Bwt: 313.45lbs
Tuesday
Usual current reps for mobility
Seated Press
bar x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 4 reps
s/s
Hammer Dumbbell Curls
18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 4 reps
Skull Crushers + TPD
19-kilos x 12 reps, 29-kilos x 12 reps, 49-kilos x 12 reps (wasn't too hard = nice) +8p x 16 reps
Bwt: 314+lbs
Usual current reps for mobility
Seated Press
bar x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 4 reps
s/s
Hammer Dumbbell Curls
18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 4 reps
Skull Crushers + TPD
19-kilos x 12 reps, 29-kilos x 12 reps, 49-kilos x 12 reps (wasn't too hard = nice) +8p x 16 reps
Bwt: 314+lbs
108lbs hammer curls and probably perfect form
Mobster is the big man
Mobster is the big man
i want to see mobster crack 325
bro if he crack 350 that would mean he could kick my azz, not good for me
APPROVED LOG
Impressive set, keep going
Always impressed by the hammer curls.
Gonna get crazy on those soon. Like 120 and up
Friday
@ Powerhouse Gym
Close Grip Bench Press
to 140kg/308lbs x 3 x 1 reps
Iso Low Lever Row
45kg x 8 reps, 90kg x 8 reps and 120kg/264lbs x 6 reps @
Hammer Curls
(done for the 'gram) I ended up one arm hammer curling the 90kg/198lbs dumbbell for reps. Check out this screen grab:
https://www.instagram.com/p/CfL1SITNrzo/
What's kinda f**ked up is, as per my log, I've been no where near this weight (quite deliberately) for a year. This past Tuesday I did 108lbs for 8 reps. But fetch out a camera and...
Both hands: per dumbbell x 10kg/22lbs x 12 reps, 20kg/44lbs x 10 reps, 30kg/66lbs x 8 reps, 40kg/88lbs x 6 reps, 50kg/110lbs (already more than recently) x 6 reps, 60kg/132lbs x 6 reps. Then, right hand only 70kg/154lbs x 4 reps (did this a couple of sets trying to get photos). Switched to video and screengrabs 80kg/176lbs x 4 reps and finally 90kg/198lbs x 4 reps (more there if I wanted it lol)
Bwt: 318lbs
@ Powerhouse Gym
Close Grip Bench Press
to 140kg/308lbs x 3 x 1 reps
Iso Low Lever Row
45kg x 8 reps, 90kg x 8 reps and 120kg/264lbs x 6 reps @
Hammer Curls
(done for the 'gram) I ended up one arm hammer curling the 90kg/198lbs dumbbell for reps. Check out this screen grab:
https://www.instagram.com/p/CfL1SITNrzo/
What's kinda f**ked up is, as per my log, I've been no where near this weight (quite deliberately) for a year. This past Tuesday I did 108lbs for 8 reps. But fetch out a camera and...
Both hands: per dumbbell x 10kg/22lbs x 12 reps, 20kg/44lbs x 10 reps, 30kg/66lbs x 8 reps, 40kg/88lbs x 6 reps, 50kg/110lbs (already more than recently) x 6 reps, 60kg/132lbs x 6 reps. Then, right hand only 70kg/154lbs x 4 reps (did this a couple of sets trying to get photos). Switched to video and screengrabs 80kg/176lbs x 4 reps and finally 90kg/198lbs x 4 reps (more there if I wanted it lol)
Bwt: 318lbs
check out mobsters instagram. good stuff on there
had no idea mobster was a bird watcher. i saw a woodpecker outside my house this morning here in Chicago. first time i seen it
bro mobster we gonna meet up and fight one day
Mobster big lifts 100%
APPROVED LOG
Less a 'twitcher' as bird watchers are called here but of all the local wildlife. I'm even the 'photographic expert' on the local wetlands Facebook page
Mobster is a true beast.......
Monday
What a grind of a day... done but hot damn it was hard
Lever Squat
Always fun reracking the weight after. Went ATG on the early sets and just 'to depth' on the heavier
to 260kg x 6 reps
Iso Leg Press
to 155kg x 6 reps
Lying Leg Curls
to 11p+1.25kg x 4 negative reps
s/s with
Leg Extensions
to stack+21.25kg x 4 reps
Bwt: 314lbs+
What a grind of a day... done but hot damn it was hard
Lever Squat
Always fun reracking the weight after. Went ATG on the early sets and just 'to depth' on the heavier
to 260kg x 6 reps
Iso Leg Press
to 155kg x 6 reps
Lying Leg Curls
to 11p+1.25kg x 4 negative reps
s/s with
Leg Extensions
to stack+21.25kg x 4 reps
Bwt: 314lbs+
Monday pm
One Hand Pinch 100mm/4-inch Wide set up
LH: 43.75kg x 2 x 3 reps
RH: 63.20kg x 5 reps
Tuesday
The usual shoulder mobility work (20/20/20)
Side Laterals
forgot to note top weight and reps
Hammer Dumbbell Curls (one arm at a time once heavy)
to 108lbs x 8 reps then 71.25kg/156.75lbs (plus handle etc) x 4 reps
Tricep Kickbacks + pump set of Tricep Pressdowns
to 49.2lbs x 8 reps + 8p x 16 reps
One Hand Pinch 100mm/4-inch Wide set up
LH: 43.75kg x 2 x 3 reps
RH: 63.20kg x 5 reps
Tuesday
The usual shoulder mobility work (20/20/20)
Side Laterals
forgot to note top weight and reps
Hammer Dumbbell Curls (one arm at a time once heavy)
to 108lbs x 8 reps then 71.25kg/156.75lbs (plus handle etc) x 4 reps
Tricep Kickbacks + pump set of Tricep Pressdowns
to 49.2lbs x 8 reps + 8p x 16 reps
damn man, mobster can lift most of us with one arm and curl us lol
What's kinda crazy is I'd consider it but you'd all be sods to balance lol
I wouldn't stand a chance, lol
Friday
Trained at Powerhouse with a buddy. The last time he went heavy with me was 2019 and boom - he has that old man strength and hits the same numbers ha ha. I forgot to take a pain killer and ouch... my right shoulder hurt like a bitch
Close Grip Bench Press
to 140kg/308lbs x 4 x 1 reps (spot on the last rep from my buddy)
One Arm Dumbbell Row
to 90kg/198lbs x 8 reps a side
Dumbbell Wrist Curls
to 40kg/88lbs x 12 reps LH (should issue meant I only went to 30kg/66lbs RH)
Bwt: 316.5lbs
Trained at Powerhouse with a buddy. The last time he went heavy with me was 2019 and boom - he has that old man strength and hits the same numbers ha ha. I forgot to take a pain killer and ouch... my right shoulder hurt like a bitch
Close Grip Bench Press
to 140kg/308lbs x 4 x 1 reps (spot on the last rep from my buddy)
One Arm Dumbbell Row
to 90kg/198lbs x 8 reps a side
Dumbbell Wrist Curls
to 40kg/88lbs x 12 reps LH (should issue meant I only went to 30kg/66lbs RH)
Bwt: 316.5lbs
nice man, looking good. you look leaner too
90kg thats a big row, Mobster you're a champion in my book, bigger and stronger then any guys I faced in NPC
you are addicted to the iron
bro mobster a big man, didn't know he that big
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