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Veteran Log Mobsters Training Diary

Friday
Real grinder of a session. Esp on the last top weight on bench. Over 1 hour just on that (the rest was done real quick)
Close Grip Bench Press
to 220kg/484lbs x 2 x 1 reps then 1 x 230kg/506lbs. Drop set (in reality a few minutes later) to 180kg/396lbs x 5 (might have got 6 or 7 but the slingshot popped off my left elbow). ALL top sets with slingshot

Low Cable Row
Double D - medium width handle to stack (eqv to 120kg/264lbs in the hands) x 20 reps

FacePulls
to light red/medium blue (2 bands) x 12 reps - still need to use cable machine
 
230kg bench.webp
The grinder
 
RoidRage69 said:
When are u gonna try a single ply in comp?
Click to expand...
Not sure. I've been giving very vague thoughts to, as per a reply elsewhere, of maybe becoming a bench press specialist as my next challenge. IF I did that then single or whatever ply could easily be in my future. I'd try to maintain a certain level of strength on some moves but everything else would be to assist my bench.

Even as it is (a buddy looked this up) apparently for my age etc I'd be up there based on my sleeves only best (200kg/440lbs at 59) would the the same as a single ply M2 or M3 (M meaning Masters usually 50+) top 10 in the UK
 
Abolone said:
Slingshot is sensational I used it a fair bit for my prep.. u should get a single ply suit and experiment with that man
Click to expand...
Huge faff to get on and off and even just get the right size. I suspect I might be tempted to go all out with the open back full bore all bells and whistles versions. I'll go look now at what's available and see if I fancy treating myself soon
 
bro you strong but i still think i could take you. when we stuck in jail together i bet you still will be the one cleaning the toilet every morning ha
 
at your age it's amazing how much you are pushing
 
amazing work we are so blessed to have you on here
 
Mobster said:
Huge faff to get on and off and even just get the right size. I suspect I might be tempted to go all out with the open back full bore all bells and whistles versions. I'll go look now at what's available and see if I fancy treating myself soon
Click to expand...
Looked at some kit online and posted about it on Facebook. A buddy has a world class lifter for a GF and these were her numbers on an F8:

Julia Mills has benched 160 raw w/sleeves
F8 normal slingshot insert 180kg
F8 single loop widowmaker 227.5kg
F8 double loop widowmaker 240kg

That'd be like me benching 280kg / 616lbs

An F8 is like uber slingshot. They do a kind of shirt too. On Pullum Sports (did a seminar for them years ago) they have a Forell F8 Customs - Widow Maker Bench Band - Triple Ply (lots of money for what it is though). It says it adds 42lbs PER PLY. So 126lbs to your no slingshot lift. That'd be at least 566lbs
 
I'm also on a bench press group on FB. There's a LOT of back and forth about equipped vs raw. There is a handful there who can bench 4 plates a side or more with nothing. No sleeves, wrist wraps, nothing. The rest use something. Usually sleeves and wrist wraps (like me).

I'll start by saying I still want (on this current cycle) the 205kg/451lbs sleeves bench. That should mean 235kg/517lbs with my slingshot. I suspect a single ply is about the same. It's a LOT easier to put on and use double ply or even triple ply slingshots vs putting on a shirt.
 
Monday
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
Hatfield Squat
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)

Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps

Lying Leg Curls
10p x 8 reps, 17p x 7 r/p reps

Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)

Bwt: 150kg/330lbs
 
Killed it
 
Mobster said:
I'm also on a bench press group on FB. There's a LOT of back and forth about equipped vs raw. There is a handful there who can bench 4 plates a side or more with nothing. No sleeves, wrist wraps, nothing. The rest use something. Usually sleeves and wrist wraps (like me).

I'll start by saying I still want (on this current cycle) the 205kg/451lbs sleeves bench. That should mean 235kg/517lbs with my slingshot. I suspect a single ply is about the same. It's a LOT easier to put on and use double ply or even triple ply slingshots vs putting on a shirt.
Click to expand...
Putting onThose shirts or any compression suits for equipped lifting is a workout in itself. Getting the right suits and shirts is tough too. Never tried the slingshots. Some of the peeps on our powerlifting team that lift equipped, they like them as a tool. They take a bit to get used to. Not sure I would like them. We tend to use bands or chains on barbell movements too. I use in comp a belt and wrist wraps all that’s allowed in raw.
 
Mobster said:
Monday
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
Hatfield Squat
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)

Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps

Lying Leg Curls
10p x 8 reps, 17p x 7 r/p reps

Leg Extensions
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)

Bwt: 150kg/330lbs
Click to expand...
Nice job on squats. PR on reps for the win! Yes I agree That’s volume prob why presses were hard. 💪🌸
 
Thursday
Heavier arms day. Hard but great workout
Hammer Dumbbell Curls
10kg/22lbs x 20 warm up, 30kg x 10, 60kg x 10 and 90kg/198lbs x 10

s/s

Skull Crushers
bar x 20, 29kg x 12, 49kg x 10 and 104kg/228.8lbs (2 jumps up in weight and it might be a rep PB) x 6

Standing BB Wrist Curls - Extensors
bar x 20, 40kg x 8, 80kg/176lbs (jumped again) x 6 - d/s to 30kg x 20 reps (did a few reps with the broomstick too
 
Friday
Me bitching about how it could have gone better while at the same time doing stuff I've never done before = ironic. Trained with / spotted Kirk on Decline bench to 155kg (first time he'd benched in months)

Close Grip Bench Press
to 180kg x 1 with a pause using a slingshot. Then onto 225kg/495lbs (plan was 2 x 1) x 1 rep and 1 fail (s/s came off elbow and Kirk had to spot me big time). Decided no to go to an upper max single of 235kg. Dropped to 140kg/308lbs x 16 reps with the s/s on (vid)

Low Iso Lever Row
45kg x 8 reps, 90kg x 6 reps and 140kg/308lbs 1 arm at a time per side x 4 reps (more there)

Cable Face Pulls
Used long rope handles to 16.25kg x 12 reps
 
Sat/Sun
I thought I very nearly had 'that' call yesterday. My remaining brother rang to say my now elderly Mum had fallen at 4am Saturday and apparently wasn't found until a neighbor (who has been super helpful in the past) checked in on her some hours later (at least close to lunch time). My brother, his wife and a niece arrived and mum was taken to hospital with a broken hi[p. Never a good thing and more so at 79.

I managed to speak to a sup[er helpful nurse on her ward today and it's looking like a hip replacement. I bent mum's ear again about not using never mind carrying a mobile phone (one is sitting in a kitchen drawer gathering dust)
 
Mobster said:
Sat/Sun
I thought I very nearly had 'that' call yesterday. My remaining brother rang to say my now elderly Mum had fallen at 4am Saturday and apparently wasn't found until a neighbor (who has been super helpful in the past) checked in on her some hours later (at least close to lunch time). My brother, his wife and a niece arrived and mum was taken to hospital with a broken hi[p. Never a good thing and more so at 79.

I managed to speak to a sup[er helpful nurse on her ward today and it's looking like a hip replacement. I bent mum's ear again about not using never mind carrying a mobile phone (one is sitting in a kitchen drawer gathering dust)
Click to expand...
sorry to hear about your mom. That’s a scary moment. I’ll pray for her strength and recovery @Mobster if she’s anything like you then she’s a strong lady. U get that from somewhere! God Bless 💪🌸🙏🏻💕
 
Mobster said:
Sat/Sun
I thought I very nearly had 'that' call yesterday. My remaining brother rang to say my now elderly Mum had fallen at 4am Saturday and apparently wasn't found until a neighbor (who has been super helpful in the past) checked in on her some hours later (at least close to lunch time). My brother, his wife and a niece arrived and mum was taken to hospital with a broken hi[p. Never a good thing and more so at 79.

I managed to speak to a sup[er helpful nurse on her ward today and it's looking like a hip replacement. I bent mum's ear again about not using never mind carrying a mobile phone (one is sitting in a kitchen drawer gathering dust)
Click to expand...
@Mobster I hope she recovers and all goes well, God bless her. If you can, get her some bone broth when he's at home as soup :)
 
Monday
Sometimes, when your head is up your butt and stressing, the gym takes a different kind of distracting focus
Hatfield Squat
Warm up, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps, 350kg/770lbs x 4 (rep PB) reps

Leg Press
200kg/440lbs x 18 reps, 400kg/880lbs x 18 reps, 690kg/1518lbs x 13 reps

Lying Leg Curls
10p x 8 reps, 18p x 4 r/p reps (PB weight)

Leg Extension
stack x 12 reps 2 legs, 3/4 stack x 8 reps 1 leg
 
Mum update: had a chat earlier (post recording 3 podcasts today with Stevesmi) and they've put the op back a day., Nagged her (again) about having a mobile phone handy, post op after care (maybe getting a carer in for a bit) and moving (if need be) to a ground floor place). Stuff that you do and when, as happens when you age, in terms of the parent child dynamic (you turn into the parent).
 
Tuesday
My head was a good half mile up my butt to begin with. But, as per, going to the gym helps. Changed the set up today as I tweaked my left shoulder very mildly on Friday. So I ended up using an Iso Lateral Press machine facing into it. Took my time before getting to work weights

Iso Lateral Press
1 arm at a time. Lifting arm x 20 reps, 5kg x 20, 10kg x 20, 20kg x 8, 30kg x 8, 40kg/88lbs x 4 and thenb 60kg/132lb x 4

3-Inch Wrist Roller
85kg x 1, 95kg x 1 and 105kg/231lbs x 1
Brutal doesn't sum this up. My hands were shaking a little after
 
RoidRageWife said:
Great job in your PR squats! Wishing your mum well and good recovery too. Hang in there! 💪🌸🙏🏻
Click to expand...
Much appreciated

Thursday
'Light' arm day
Dumbbell Curls
w/up then 20kg x 10, 30kg x 10 and 40kg/88lbs x 10 reps

s/s

Tricep Pressdowns on LPD
3p x 20, 8p x 8, 11p x 8 and 19p x 6 reps (rep PB). D/S 10p x 15+ reps

Standing BB W/Curls - Flexors
bar x 20, 60kg x 8, 90kg x 8 and 120kg/264lbs x 8 ([poss rep PB?). D/S 70kg x 20 (should have been 85kg) and broomstick flex x 20
 
Friday
@ Powerhouse not long after 9am with Chris J. Cracked on with no slingshot as I'm doing a podcast right after
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, 180kg x 1 and 190kg x 1 and then a touch n go 1RM PB of 202.5kg/445.5lbs. NOT the best rep ever but still a PB

One Arm Dumbbell Rows
30kg x 8 reps, 60kg x 8 reps and 90kg x 8 reps (more reps on all possible just started to get time limited as I'd taken my time benching

Across the body cable rear delts - 1 arm at a time
to 6p on the multi-angle machine x 12 reps
 
Monday
@ Powerhouse. Walking to the gym I was getting an Adrenalin rush. Home now and dizzy lol
Hatfield Squat
Took close to an hour.But what an hour!
Faffed about hoisting 25kg/55lb plates across the gym so as to be able to max out the SS bar
120kg/264lbs x 8. 220kg/484lbs x 4 (held back from doing 6) then 310kg x 1. Loaded it to 390kg/858lbs x 1 PB (vid etc). Then 410kg/902lbs PB and lifetime target x rep (no vid... not unless you wanna see the high fives lol cos we messed it up). Horrendously heavy and a massive pressure on the neck even with pads and my left hip instantly feeling it

Leg Press
Nope

Lying Leg Curls
10p x 8 and 18p x 5

Leg Extensions
stack x 8 and 16p x 4 per leg
 
The cycle, which finished last week, was using Euro Pharmacies Sus 250 and Nandrolone Decanoate via Purity Source Labs dosed every 5 days alongside Proviron for a total of 1050mg a week (inclusive of 200mg Test Cyp as TRT). The last on cycle jab was late last week
 
Mobster said:
The cycle, which finished last week, was using Euro Pharmacies Sus 250 and Nandrolone Decanoate via Purity Source Labs dosed every 5 days alongside Proviron for a total of 1050mg a week (inclusive of 200mg Test Cyp as TRT). The last on cycle jab was late last week
Click to expand...
PSL got the quality gear, @~Vision~ can comment on TRT with Sustanon I find many guys doing PSl sustanon Euro pharma for TRT, just had 2 guys DM me last week
 
Always impressed with your lifts bro.absolute beast mode
 
Npcclassicphysique champ said:
PSL got the quality gear, @~Vision~ can comment on TRT with Sustanon I find many guys doing PSl sustanon Euro pharma for TRT, just had 2 guys DM me last week
Click to expand...
Sus is arguably as good for TRT as any PED

As well as the screenshotted 858lbs I ended up with 902lbs also being successful. Just no video or photo (we messed that up)
 
Wow, that is extremely impressive!!! And guys come on the forum saying you need to run grams of gear or "aggressive" cycles to make gains. Love the shirt too, lol.
 
Hell yes excellent job mobster love seeing you hit a pr!! 💪 that is incredible work and all the time and hard effort paid off 👏 🙌
 
Masonic Bodybuilder said:
Wow, that is extremely impressive!!! And guys come on the forum saying you need to run grams of gear or "aggressive" cycles to make gains. Love the shirt too, lol.
Click to expand...
Literally the last 2 cycles are the first when I was a little over a gram
 
Thursday
Back on the grind
Hammer DB Curls
w/up, 30kg/66lbs x 11 reps, 60kg/132lbs x 11 reps, 90kg/198lbs x 11 reps

s/s

Skull Crushers
bar x 12 reps, 29kg x 8 reps, 49kg x 8 reps, 96.5kg x F, dropped to 89kg/196lbs x 4 reps

Standing BB Wrist Curls - Extensor
w/up, 40kg/88lbs x 8, 80kg/176lbs x 8 reps - d/s 40kg/88lbs x 20

Bwt: 322lbs
 
Friday
Slightly different change of pace. @ Powerhouse
Iso Lever Incline Bench Machine
Not done this in 5 years. So...
20kg, 30kg, 40kg,50 and 60kg x 8 reps per set. Then 70kg/154lbs x 6, 80kg x 4 reps and then (with a spot) 90kg/198lbs per lever arm (so 180kg/396lbs total) x 4 reps (vid)

Wide Handle Low Cable Row
to stack (eqv to 120kg/264lbs) x 20 reps

Rear Delt Cable Work on multi-angle cable machine
to 6p x 8 reps
 
Great job
 
Monday
Back spasms yesterday afternoon and this morning were a bit of as red flag (who knew squatting 900+ might cause a problem lol - see also neck issue below). Still once I took (found 2 Naproxen 250mg and 2 Gabapentin 300mg) 1 x 250 Nap it felt a LOT better. So off to Powerhouse. Had I had ANY issues I'd have been right back.

I also, over the weekend, set myself a new personal challenge (as they are all personal now) of Hatfield Squatting 500lbs or so x 25 reps a la Tom Platz's feat. So...

Hatfield Squat to bench as usual
bar x 20 reps, 100kg x 20 reps, 160kg/352lbs x 15 reps and 230kg/506lbs x 12 reps. The plan will be to add 1-2 reps per session. Apart from not being used to the rep range the only issue was where the bar and pads sat as the left hand side of my neck must have been compressed since last Mondays's 390 and 410kg and it HURT.

Leg Press
Stayed light., Went deeper than usual and this included a lower foot position
80kg x 20 reps, 160kg x 20 reps and 240kg x 15 reps

Seated Leg Curl
Cos why not
8p x 20 reps, 15p x 20 reps and 20p (stack) x 15 reps

Leg Extensions
7p x 20 reps, 15p x 20 reps and stack (20p)x 20 reps
 
Mobster said:
Monday
Back spasms yesterday afternoon and this morning were a bit of as red flag (who knew squatting 900+ might cause a problem lol - see also neck issue below). Still once I took (found 2 Naproxen 250mg and 2 Gabapentin 300mg) 1 x 250 Nap it felt a LOT better. So off to Powerhouse. Had I had ANY issues I'd have been right back.

I also, over the weekend, set myself a new personal challenge (as they are all personal now) of Hatfield Squatting 500lbs or so x 25 reps a la Tom Platz's feat. So...

Hatfield Squat to bench as usual
bar x 20 reps, 100kg x 20 reps, 160kg/352lbs x 15 reps and 230kg/506lbs x 12 reps. The plan will be to add 1-2 reps per session. Apart from not being used to the rep range the only issue was where the bar and pads sat as the left hand side of my neck must have been compressed since last Mondays's 390 and 410kg and it HURT.

Leg Press
Stayed light., Went deeper than usual and this included a lower foot position
80kg x 20 reps, 160kg x 20 reps and 240kg x 15 reps

Seated Leg Curl
Cos why not
8p x 20 reps, 15p x 20 reps and 20p (stack) x 15 reps

Leg Extensions
7p x 20 reps, 15p x 20 reps and stack (20p)x 20 reps
Click to expand...
@Mobster you gotta be careful with the neck, need some massage man :)

Mobster said:
My October Purity Source Labs / Euro Pharmacies products touchdown! (missing from the photo was a little Sus 250 too). I gotta say I do like the new clean looking designs (right of image).

View attachment 56133
Click to expand...
@Mobster the Euro pharma looks super good , clean for sure :) I want to see you killing it with this stack
@~Vision~ will love this TD
 
I can see that you like that mk677 and sarms
 
what are the products on the right I see anavar i think?
 
looking really good man we love to see that you're getting some goodies
 
Tuesday
Iso-lateral Press - facing in
10kg/22lbs x 20 reps a side, 15kg, 20kg and 25kg/55lbs all x 20 reps a side (1 arm at a time)

Side Laterals
just 5kg x 3 x 20 reps a side. Side delts were fried!

3-Inch Wrist Roller
60kg x 1, 80kg x 1 and an attempt at 120kg/264lbs (115kg next time) x almost lol. Heaviest I've been on was around 120 or 125 on a 2-inch set up back in the day
 
Mobster said:
My October Purity Source Labs / Euro Pharmacies products touchdown! (missing from the photo was a little Sus 250 too). I gotta say I do like the new clean looking designs (right of image).

View attachment 56133
Click to expand...
My God that's absolutely gorgeous, look at all those goodies. There was your nothing but goodies goodies goodies goodies and more goodies..
 
Thursday
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day

Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps

s/s

Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself

Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10
 
Love it
 
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