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Veteran Log Mobsters Training Diary

Tuesday
I might swap around a forearm specific move with the Saxon bar work cos it can be so annoyingly inconsistent. Press was great so the usual idea of hard leg Monday meaning struggle Tuesday can't apply

Seated Press
to 105kg/231lbs (changed on the fly from an intended 102.5kg x 7) x 4 reps

Saxon Bar Work
to 105 x 1 and done. Dropped it down and was still done. Off home then
 
Mobster said:
Friday
@ Powerhouse. Took my time
Close Grip Bench Press
All early sets paused and or feet up
to 182.5kg/401.5lbs x 3 x 1 reps
Also tried a Mark Bell black slingshot of another gym user to see how that felt (worked to 140/308lbs

Mid-Iso Row
to 125kg/275lbs x 4 reps

DOHTBDLs
to 172.1kg x 2 x 3 reps easy
Click to expand...
I've seen people get crazy good bench results with that sling shot, I remember when he first came out with that product. I am sure u will master it in no time, I agree that probably would feel weird utilizing that piece of equipment.
 
Noah Wixx said:
I've seen people get crazy good bench results with that sling shot, I remember when he first came out with that product. I am sure u will master it in no time, I agree that probably would feel weird utilizing that piece of equipment.
Click to expand...
My new buddy showed me a pic on his Insta of him doing 5 plates aside. I think mine will arrive soon
 
Another day another PSL/EP touchdown. Got myself the new label Dbol product from EP/PSL

1000009245.webp
 
Mobster said:
My new buddy showed me a pic on his Insta of him doing 5 plates aside. I think mine will arrive soon
Click to expand...
That is awesome 5 plates is no easy task at all.
 
Thursday
Nice n humid in the gym. @ Powerhouse
Dumbbell Curls
to 35-kilos/77lbs x 12 reps @ arm

Tricep Pressdowns
to 17p x 5 reps
I use a dipping belt to hold me from being pulled off the floor

Standing BB Wrist Curls and Josh Baker Wrist Curls
to 105kg/231lbs x 8 reps. No drop set but straight on JB WC and 3 x 20 reps with a broomstick and bonus x 20 reps behind my back

PEDs: daily MK677 and TRT 200mg per week Then cycle of + 30mg dbol and 25mg proviron.
 
Friday
Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot
Close Grip Bench Press
The current feet up and paused etc warm ups then I started using sleeves and the slingshot from:
140kg/308lbs x 1 (paused - flew up)
160kg/352lbs x 1 (paused - flew up)
180kg/396lbs x 1 (slingshot came off left elbow still done)
185, 190, 200kg/440lbs all x 1.
Then 5 plates a side x fail (first time ever even feeling this). See photo.
I changed my grip to slightly wider, dropped to 210kg/462lbs and made that

Close Grip V Mag Grip Handle Pulldowns
1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think)
1000009337.webp
 
Mobster said:
Friday
Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot
Close Grip Bench Press
The current feet up and paused etc warm ups then I started using sleeves and the slingshot from:
140kg/308lbs x 1 (paused - flew up)
160kg/352lbs x 1 (paused - flew up)
180kg/396lbs x 1 (slingshot came off left elbow still done)
185, 190, 200kg/440lbs all x 1.
Then 5 plates a side x fail (first time ever even feeling this). See photo.
I changed my grip to slightly wider, dropped to 210kg/462lbs and made that

Close Grip V Mag Grip Handle Pulldowns
1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think) View attachment 46397
Click to expand...
Helluva day @Mobster
 
Awesome touchdown and great pressing!!!
 
Mobster said:
Friday
Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot
Close Grip Bench Press
The current feet up and paused etc warm ups then I started using sleeves and the slingshot from:
140kg/308lbs x 1 (paused - flew up)
160kg/352lbs x 1 (paused - flew up)
180kg/396lbs x 1 (slingshot came off left elbow still done)
185, 190, 200kg/440lbs all x 1.
Then 5 plates a side x fail (first time ever even feeling this). See photo.
I changed my grip to slightly wider, dropped to 210kg/462lbs and made that

Close Grip V Mag Grip Handle Pulldowns
1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think) View attachment 46397
Click to expand...
@Mobster impressive , you're not even struggling bro , easy day for you
 
you are the strongest dude I've ever seen
 
tremendous job on this you almost got it
 
Mobster said:
Friday
Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot
Close Grip Bench Press
The current feet up and paused etc warm ups then I started using sleeves and the slingshot from:
140kg/308lbs x 1 (paused - flew up)
160kg/352lbs x 1 (paused - flew up)
180kg/396lbs x 1 (slingshot came off left elbow still done)
185, 190, 200kg/440lbs all x 1.
Then 5 plates a side x fail (first time ever even feeling this). See photo.
I changed my grip to slightly wider, dropped to 210kg/462lbs and made that

Close Grip V Mag Grip Handle Pulldowns
1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think) View attachment 46397
Click to expand...
@Mobster Solid work mobster.....amazing......
 
At PuritySourceLabs, we are thrilled to hear that our product and services have made a positive impact on your day! Our dedicated team strives to provide personalized experiences and nurture meaningful relationships with every client and member of our community. Your kind words motivate us to continue exceeding expectations and empowering our clients with our services. Please feel free to reach out to our team for any further assistance.

Best regards PSL,
Team supervisor - Vision
 
~Vision~ said:
At PuritySourceLabs, we are thrilled to hear that our product and services have made a positive impact on your day! Our dedicated team strives to provide personalized experiences and nurture meaningful relationships with every client and member of our community. Your kind words motivate us to continue exceeding expectations and empowering our clients with our services. Please feel free to reach out to our team for any further assistance.

Best regards PSL,
Team supervisor - Vision
Click to expand...
@~Vision~ very well said, super professional :)
 
~Vision~ said:
At PuritySourceLabs, we are thrilled to hear that our product and services have made a positive impact on your day! Our dedicated team strives to provide personalized experiences and nurture meaningful relationships with every client and member of our community. Your kind words motivate us to continue exceeding expectations and empowering our clients with our services. Please feel free to reach out to our team for any further assistance.

Best regards PSL,
Team supervisor - Vision
Click to expand...
My absolute pleasure
 
Great td
 
Mobster said:
Friday
Arrived early @ Powerhouse and took my time. Ran out of time to train the handle testing and trying out the Mark Bell 'MadDog' Slingshot
Close Grip Bench Press
The current feet up and paused etc warm ups then I started using sleeves and the slingshot from:
140kg/308lbs x 1 (paused - flew up)
160kg/352lbs x 1 (paused - flew up)
180kg/396lbs x 1 (slingshot came off left elbow still done)
185, 190, 200kg/440lbs all x 1.
Then 5 plates a side x fail (first time ever even feeling this). See photo.
I changed my grip to slightly wider, dropped to 210kg/462lbs and made that

Close Grip V Mag Grip Handle Pulldowns
1/2 stack 20 reps, #3/4 stack x 20 reps, 21p stack x 18 reps (I think) View attachment 46397
Click to expand...
Strong af
 
Monday
@ Powerhouse Gym. Took my time.
SSB Hatfield Squat
to 320kg/704lbs x 4 (more there but no spot. Might be a rep PB) All properly to bench and had a nice comment after

Leg Press
to 690kg/1518lbs x 10 reps. Same shorter range at PH as per vs longer at home gym

Lying Leg Curls
9p x 8 reps, 16p x 6 r/p reps (hams were shot)

Leg Extensions
to 3/4 stack x 1 leg x 11 reps @

Change of program for the rest of the cycle. SSB HS every Monday. Added 20mg Var to stack
 
Photo of the 3-inch wrist roller set up in the rack. I'd not used it in ages so there was rust and carpet fluff on it as well as the nicely seasoned layer of chalk. Sufficient that I didn't need to chalk my hands. It was, as it always, is brutal.
1000009496.webp
 
I made a wooden one (using a 2-inch wooden rolling pin, rope and carabina (examples of how to are on YouTube)) for the gym which gets used. These cost about $5 to make for what is a every effective training tool. Crazy grip and huge forearm muscle worker. Simple to use and which 100% are all time under tension when done properly - roll up AND down - do not let it slide thru you hands as I see some do.

The only tip I'd add is to roll it up and down for sets of 3 BOTH ways (one set of 3 times 3 sets per direction is all you need) - thus working both the meat underneath (aka the FLEXORS) as well as the top (aka the EXTENSORS).

One common sign of a 'former pro' bodybuilder is them losing their forearm thickness (see Ronnie, Jay et al) cos they rarely did direct work but also don't lift heavy anymore.
 
900lb sqaut looking very promising I can feel it and know it will happen for you, just seeing how strong you are and th lifts you put up, I can't wait to see u hit it hard 💪
 
Mobster said:
Photo of the 3-inch wrist roller set up in the rack. I'd not used it in ages so there was rust and carpet fluff on it as well as the nicely seasoned layer of chalk. Sufficient that I didn't need to chalk my hands. It was, as it always, is brutal.
View attachment 46842
Click to expand...
@Mobster thats the most hardcore look, love it :)
 
you sure you're not doing Rich Piana and using fake weights
?
 
stevesmi said:
Okay that is some incredible looking equipment you definitely have it made
Click to expand...
That roller was part of as prize package (donated by a supporter) from my first ever (1 of 3) US competitions all the way back in 2004. Had to explain what it was at customs lol
 
Thursday
60th birthday today - but it's also a heavy arm day... so...
Hammer Curls
to 90kg/198lbs x 8 reps

Skull Crushers
Left elbow tweaky and not helped by me mis-loading 5kg light on the right side
to 84kg x 8 reps

Standing BB Wrist Curls - Extensors
to 65kg x 8 reps - d/s to 30kg x 20 reps
 
Mobster said:
Thursday
60th birthday today - but it's also a heavy arm day... so...
Hammer Curls
to 90kg/198lbs x 8 reps

Skull Crushers
Left elbow tweaky and not helped by me mis-loading 5kg light on the right side
to 84kg x 8 reps

Standing BB Wrist Curls - Extensors
to 65kg x 8 reps - d/s to 30kg x 20 reps
Click to expand...
Happy Birthday Mob!!!
 
Mobster said:
Thursday
60th birthday today - but it's also a heavy arm day... so...
Hammer Curls
to 90kg/198lbs x 8 reps

Skull Crushers
Left elbow tweaky and not helped by me mis-loading 5kg light on the right side
to 84kg x 8 reps

Standing BB Wrist Curls - Extensors
to 65kg x 8 reps - d/s to 30kg x 20 reps
Click to expand...
@Mobster happy birthday from EVO family :)
strongest man on EVO loved by ALL :)
 
Friday
With Chris J and pal. Ran out of time for deadlifts
Close Grip Bench Press
used the slingshot as an actual part of the training to
160kg x 3 reps, 185kg x 3 reps (vid) then 190kg/418lbs x 2 x 3 reps

s/s

Low Cable Rows
to stack (eqv to 264lbs) x 2 reps
 
You have strength @Mobster but your workouts would bore me to tears. That's what makes the community interesting. Just do what works for you and you love
 
Pigsy said:
You have strength @Mobster but your workouts would bore me to tears. That's what makes the community interesting. Just do what works for you and you love
Click to expand...
Yeah I don't need the mental stimuli of variety. I get stimulus from the poundage. Plus whatever and however we train results are key. If that's true then the gym doesn't need to be exciting. It's also more the idea of what I do. Had we a chance to train it might not feel that way
 
Mobster said:
Yeah I don't need the mental stimuli of variety. I get stimulus from the poundage. Plus whatever and however we train results are key. If that's true then the gym doesn't need to be exciting. It's also more the idea of what I do. Had we a chance to train it might not feel that way
Click to expand...
We would have to do a mix. A bit of your style of training and some of mine.
 
Pigsy said:
We would have to do a mix. A bit of your style of training and some of mine.
Click to expand...
Oh for sure. Guys will try stuff I do like my saxon bar or the wrist roller just cos it's not something they see being used. Equally I'll have them do different kinds of squats. Heck, it was a bodybuilder letting me try his slingshot that made me wanna buy and use one.
 
Mobster said:
Oh for sure. Guys will try stuff I do like my saxon bar or the wrist roller just cos it's not something they see being used. Equally I'll have them do different kinds of squats. Heck, it was a bodybuilder letting me try his slingshot that made me wanna buy and use one.
Click to expand...
Yeah, but I like you to try some of my volume, see how good your cardio endurance is. I think it would help you get a few more of your heavy reps out, before gassing out.
 
Pigsy said:
Yeah, but I like you to try some of my volume, see how good your cardio endurance is. I think it would help you get a few more of your heavy reps out, before gassing out.
Click to expand...
My cardio is average at best. But I don't gas out on bench. It's kinda hard to hit anything vaguely impact-ful on my cardio doing triples lol Heck, if I wasn't doing podcasts with Stevesmi most Fridays I'd do more singles.

I'd also suggest that when it comes to building muscle the rep ranges most use are not cardio limited. Your total volume MIGHT be an issue in that way. I'll add that more than a few members, half our size or strength and in terms of the results they have had for hat they do do too much volume. I've said as much on their logs. One example which I recall was a member who was doing 22 sets for biceps. They had a trained look at best. The late Monstro stated he did 25 sets per bodypart. At least he, much like yourself, had the genetics to allow development to occur. But our heart and lungs are not limiting our workouts. Esp so if they train properly.

Same for me. I do 4 sets for biceps. At their biggest and with a pump they've been over 21-inches. And while I have the odd bodybuilding moment (that's how I trained to begin with - split biceps and all) I train differently cos that's not my aim. You'll rarely see a great deal of volume in strength training. I DO know that SOME Olympic lifters have been known to use very high percentages of their 1RM for ONE exercise, then repeat that idea with another movement again later the same day and an even rarer few train 3x a day. But again this is Olympic standard athletes.

The real issue is you and I do very well training as we do. Most would not and would benefit from learning to more with less. Not copying the genetically lucky.

RoidRage, others and yourself have wondered at what I do and how I'd cope. What if the answer was really well lol
 
Mobster said:
My cardio is average at best. But I don't gas out on bench. It's kinda hard to hit anything vaguely impact-ful on my cardio doing triples lol Heck, if I wasn't doing podcasts with Stevesmi most Fridays I'd do more singles.

I'd also suggest that when it comes to building muscle the rep ranges most use are not cardio limited. Your total volume MIGHT be an issue in that way. I'll add that more than a few members, half our size or strength and in terms of the results they have had for hat they do do too much volume. I've said as much on their logs. One example which I recall was a member who was doing 22 sets for biceps. They had a trained look at best. The late Monstro stated he did 25 sets per bodypart. At least he, much like yourself, had the genetics to allow development to occur. But our heart and lungs are not limiting our workouts. Esp so if they train properly.

Same for me. I do 4 sets for biceps. At their biggest and with a pump they've been over 21-inches. And while I have the odd bodybuilding moment (that's how I trained to begin with - split biceps and all) I train differently cos that's not my aim. You'll rarely see a great deal of volume in strength training. I DO know that SOME Olympic lifters have been known to use very high percentages of their 1RM for ONE exercise, then repeat that idea with another movement again later the same day and an even rarer few train 3x a day. But again this is Olympic standard athletes.

The real issue is you and I do very well training as we do. Most would not and would benefit from learning to more with less. Not copying the genetically lucky.

RoidRage, others and yourself have wondered at what I do and how I'd cope. What if the answer was really well lol
Click to expand...
@Mobster with your hardcore lifting style, IMO no need cardio need Spring cardio which you clearly have :)
 
Monday
Heat made sleeping the last day or so annoyingly bad. So it was a double ristretto kinda day
Hatfield Squat
w/up x bar x 12 reps, 100kg x 8 reps, 200kg x 6 reps, 330kg/726lbs x 5 reps (pic from vid to follow)

Leg Press
200kg x 11 reps, 400kg x 11 reps, 690kg x 11 reps

Lying Leg Curls
11p (mis-load) x 8 reps, 17p x 4 reps

s/s

Leg Extensions
stack x 8 reps, 17p x 6 reps r/p one leg at a time
 
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