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Veteran Log Mobsters Training Diary

Pigsy said:
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
Click to expand...

So true. I kinda touched on it in our 'understand what motivates you' article. If you want to be in shape or strong you will do better if you LOVE IT.
 
Mobster said:
Tuesday
I'll be buying and using Lewis's Saxon bar from him = sweet
Side Laterals
to 38.2lbs x 11 (6/5) reps

EuroPinch / Saxon bar work
to 82.4-kilos x 5 x 1 and 2 reps

Bwt: 326.5lbs
Click to expand...

home gym bar for training?
 
Npcclassicphysique champ said:
home gym bar for training?
Click to expand...

A few commercial gyms have them too. It's either 3 x 3-inches or 3 x 4 inches box steel tube with sleeves for Olympic weights on the ends. I'd like to set to 120kg in the short term. The WR is 136.5kg
 
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Eddie Haskell said:
how much is the weight on the saxon bar? like high weight
Click to expand...

It varies. The one I'm buying off a buddy is only 12.5kg (about 27lbs) empty

In other news - I heard about 30 minutes ago another of my brothers died. Upset and angry in equal measure.
 
Friday
I still went to the gym - late mind - following the news of my brother David dying. The routine and the effort are a distraction
Close Grip Bench Press
to 155-kilos x 3 x 1 reps. More there but time limited

DOHTBDLTO
to 188.6-kilos x 1. More there but my GF arrived to comfort me. More singles next time

Bwt: 324lbs
 
Mobster said:
It varies. The one I'm buying off a buddy is only 12.5kg (about 27lbs) empty

In other news - I heard about 30 minutes ago another of my brothers died. Upset and angry in equal measure.
Click to expand...

buddy I am so sorry for this. may he rest in peace. let us know if you need anything
 
324 x 4 lever squat.webp

325kg/715lbs x 4 reps PB

hulk mode.webp

My new fave leg day hoody ha ha
 
Monday
Yesterday, without going into the god awful detail of it all, was (I hope nothing is worse) a fkin mess. Like the most fuckry day of days. And following those days one way to expunge it is to just KILL IT in the gym. I'm OFF cycle and we scared demons today (trained with Kirk D).

Lever Squat
to a 325kg/715lbs x 4 reps PB with nice depth

Iso Leg Press
to 170kg/374lbs x 5 reps - also a PB

Lying Leg Curls
to the whole stack + 2.5kg by accident (Kirk misload) x 5 negs

Leg Extensions
to stack + 27.5kg x 5 reps... another PB

EVERY SET was a PB

Bwt: 321lbs
 
Friday
Shit pile - go to gym then food shopping. Talk to my remaining brother to find out that his father-in-law just passed away today. Big Mo Fo Mobster crying like a bitch in the supermarket car park.

Gym
On point
Close Grip Bench Press
to 155kg x 4 x 1 reps (solid)

Iso Lever Low Row
to 120kg x 8 reps (easy)

Reverse Wrist Curls
to 17.5kg x 12 reps

Bwt: 321lbs
 
Monday
@Powerhouse with fella nutter Kirk D
Hatfield Squat
Climbing back to the really big No's - 290kg x 4 reps

Leg Press
We played with reps just cos
200kg x 20, 260kg x 15 and 320kg x 18 reps

Lying Leg Curls
to 15p x 8+1+1

Leg Extensions
Sets of 15 to 12p x 1 leg at a time x 12 reps

Bwt: 318lbs
 
Mobster said:
Monday
@Powerhouse with fella nutter Kirk D
Hatfield Squat
Climbing back to the really big No's - 290kg x 4 reps

Leg Press
We played with reps just cos
200kg x 20, 260kg x 15 and 320kg x 18 reps

Lying Leg Curls
to 15p x 8+1+1

Leg Extensions
Sets of 15 to 12p x 1 leg at a time x 12 reps

Bwt: 318lbs
Click to expand...

thats a big weight, you feel good at 318? or you cutting soon Mobster?
 
Mobster said:
Thursday
So much to do - urgh.
Hammer DB Curls
to 90+-kilos x 8 reps @

Skull Crushers + OHTE
to 74-kilos x 6 reps + 9p x 10 reps
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Not many places have db 90+kg that awesome
 
Mobster said:
The +90's I can make up here in my gym. There's an image (I'll see if I can add it) of me throwing a 100kg bell around on Insta.

My local gym has 90kg

View attachment 14789
Click to expand...

The biggest here at the local gym are 80kg dumbbells only used the for one arm rows
 
Dozer55 said:
You’re an animal man keep cranking it out
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It's a positive when my head has been up my arse (and will be til the craps done)

Friday
A** kicking session at Powerhouse. Keeping me sane

Close Grip Bench Press
Flying up. Felt like bumping to 160kg and I want 180kg by the end of the year (old man stuff)
To 157.5-kilos x 3 x 1 and a double (2 reps)

s/s (messed up before I remembered)

Lat Pulldowns
with a medium mag grip to 3/4 stack x 15 reps

DOHTBDLTO
to (about) 188.6kg x 4 x 1 reps (had one pull away from me which I dumped as well)

Dumbbell Wrist Curls
to 40kg x 8 reps @

Bwt: 323lbs
 
Mobster said:
It's a positive when my head has been up my arse (and will be til the craps done)

Friday
A** kicking session at Powerhouse. Keeping me sane

Close Grip Bench Press
Flying up. Felt like bumping to 160kg and I want 180kg by the end of the year (old man stuff)
To 157.5-kilos x 3 x 1 and a double (2 reps)

s/s (messed up before I remembered)

Lat Pulldowns
with a medium mag grip to 3/4 stack x 15 reps

DOHTBDLTO
to (about) 188.6kg x 4 x 1 reps (had one pull away from me which I dumped as well)

Dumbbell Wrist Curls
to 40kg x 8 reps @

Bwt: 323lbs
Click to expand...

you still training at home?
 
Weightlifters problems: I need new trousers for the funeral (big legs, 320+lbs bwt and a bigger than before belly). I ended up ordering a pair (they include a side panel with give) + belt from M&S. Having just tried them on... 2-4 inches of give in the 46 waist 33 long trousers and the belt on at normal levels (not tight)... bloody trousers were skin tight on my 30-inch thighs. I'd have to loosen the belt to sit down. FFS. I've now had to order an elasticated belt.

In one breath I'm bitching then in the next I'm wondering if I can get them bigger lol
 
Mobster said:
Weightlifters problems: I need new trousers for the funeral (big legs, 320+lbs bwt and a bigger than before belly). I ended up ordering a pair (they include a side panel with give) + belt from M&S. Having just tried them on... 2-4 inches of give in the 46 waist 33 long trousers and the belt on at normal levels (not tight)... bloody trousers were skin tight on my 30-inch thighs. I'd have to loosen the belt to sit down. FFS. I've now had to order an elasticated belt.

In one breath I'm bitching then in the next I'm wondering if I can get them bigger lol
Click to expand...

at your weight you're huge mobster, BIG MAN
 
Eddie Haskell said:
at your weight you're huge mobster, BIG MAN
Click to expand...

Ha. No good me moaning about it right lol

Monday
@ my gym. Kirk D on hand. Put my diary down somewhere... but where? Urgh
Power Squat Machine
to 465kg x 4 (went to depth on this)

Leg Press
to 630kg x 6 reps (pad and wraps)

Lying Leg Curls
to whole stack x 4 negs

Leg Extensions
to stack+23.75kg x 6 reps
Wrong weight

Bwt: 320lbs
 
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Tuesday
Major pain the butt sorting out funeral and a dispute I have with a business that abuts my property (owned by a major UK business). So a VERY late start
Seated Press
to 75kg x 4 reps

2 Hand Pinch in in lieu of Saxon Bar work
to 83.9kg x 1, 3 and 4 reps (when the external stress gets me going... boom!)
On Thursday myself and Kirk D will try Nautilus style training on Powerhouses new Bicep/Tricep machine (bring on the pump!!)
 
Mobster said:
Tuesday
Major pain the butt sorting out funeral and a dispute I have with a business that abuts my property (owned by a major UK business). So a VERY late start
Seated Press
to 75kg x 4 reps

2 Hand Pinch in in lieu of Saxon Bar work
to 83.9kg x 1, 3 and 4 reps (when the external stress gets me going... boom!)
On Thursday myself and Kirk D will try Nautilus style training on Powerhouses new Bicep/Tricep machine (bring on the pump!!)
Click to expand...

hopefully you take care of it mobster so you 110% on lifting

still some heavy seated presses
 
Eddie Haskell said:
hopefully you take care of it mobster so you 110% on lifting

still some heavy seated presses
Click to expand...

In a perverse way they make me grind harder.

Thursday
Went to Powerhouse to try out a nautilus style training session on their new Bicep/Tricep machine with Kirk Dul. I started by taping our right upper flexed arm cold. Mine was 19.5-inches. We did a 1 plate set just feel out the angles of the handles and pad.

I'd seen a write up (trying to find the link) where Franco Columbu trained on an early Nautilus prototype Bicep Tricep machine. He managed to pump his arms an inch a 1/4. Even hours later, ringing from a nearby motel, he rang Arthur Jones to say they were still pumped and to bring a tape.

So...we super setted bi's and tri's

Bicep / Tricep Machine
W/up and feel out set with the top plate.
Set 1. 10 reps @. I used 1 arm at a time for biceps with 15kg/33lbs and both arms for triceps
Set 2. Same as set 1
Set 3. I think I'd found the groove and switched to using both arms at 30kg for both muscles. I made a point of squeezing at the point of contraction as well making sure to allow a stretch at the other end of the movements
Set 4. Now it got just plain horrible from the set mid point on wards. What was I thinking... and I've still got a set to go FML lol
Set 5. Same as set 4. But with 3 negatives aided by Kirk Dul. At this point we are both sweating onto the machine and feeling the strain.
Set 6. 20 reps with the top plate as a pumper.

Out came the metal tape measure again. Kirk had pumped his right upper arm a half inch. Kirk taped mine initially at 21-inches. But we adjusted the tape so it was more tight and it was a solid 20.75-inches - so, like Franco, I'd pumped that arm a full 1 and 3/4-inch. I'm sold. It took just 27 minutes for the 2 of us

Then we did a little bit more (Kirk 3 and me 2 sets) of multi-cable press-downs, tricep kick backs and hammer curls. Even this only had us done at 35 minutes.
 
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Mobster said:
In a perverse way they make me grind harder.

Thursday
Went to Powerhouse to try out a nautilus style training session on their new Bicep/Tricep machine with Kirk Dul. I started by taping our right upper flexed arm cold. Mine was 19.5-inches. We did a 1 plate set just feel out the angles of the handles and pad.

I'd seen a write up (trying to find the link) where Franco Columbu trained on an early Nautilus prototype Bicep Tricep machine. He managed to pump his arms an inch a 1/4. Even hours later, ringing from a nearby motel, he rang Arthur Jones to say they were still pumped and to bring a tape.

So...we super setted bi's and tri's

Bicep / Tricep Machine
W/up and feel out set with the top plate.
Set 1. 10 reps @. I used 1 arm at a time for biceps with 15kg/33lbs and both arms for triceps
Set 2. Same as set 1
Set 3. I think I'd found the groove and switched to using both arms at 30kg for both muscles. I made a point of squeezing at the point of contraction as well making sure to allow a stretch at the other end of the movements
Set 4. Now it got just plain horrible from the set mid point on wards. What was I thinking... and I've still got a set to go FML lol
Set 5. Same as set 4. But with 3 negatives aided by Kirk Dul. At this point we are both sweating onto the machine and feeling the strain.
Set 6. 20 reps with the top plate as a pumper.

Out came the metal tape measure again. Kirk had pumped his right upper arm a half inch. Kirk taped mine initially at 21-inches. But we adjusted the tape so it was more tight and it was a solid 20.75-inches - so, like Franco, I'd pumped that arm a full 1 and 3/4-inch. I'm sold. It took just 27 minutes for the 2 of us

Then we did a little bit more (Kirk 3 and me 2 sets) of multi-cable press-downs, tricep kick backs and hammer curls. Even this only had us done at 35 minutes.
Click to expand...

21 inches those are some huge arms Mobster
 
Friday
@ Powerhouse Gym. Still on nothing but 1 x 20mg MK677 a day
Close Grip Bench Press
to 160kg/352lbs x 3 x 1 and 1 x 2 reps. My strength on this exercise is solid. The 2023 aim is 180kg/396lbs

Lat Pulldowns
Used wide grip Mag bar
To stack x 15 reps

Dumbbell Reverse Wrist Curls
to 20kg x 8 reps @ (ugly form at this weight)

Bwt: 23st/322lbs
 
Monday
@ home gym. Trained solo
Lever Squat
to 330kg x 4 reps - could have been deeper. My previous best a few years back was 320kg x 4 and 340kg x 1

Iso Lever Squat
to 170kg x 6 reps - all these are PBs

Lying Leg Curls
to stack x 6 negative reps

s/s

Leg Extensions
to 27.5kg x 6 reps
 
Mobster said:
Thursday
Took a while to get my 'head on' but killed it once I did.
Hammer Dumbbell Curls
to 92.5kg x 4 reps (soooo heavy lol)

Skull Crushers + V handle Pushdowns
to 74kg x 8 reps (HAF) + 9p x 8 reps
Click to expand...

92.5kg hammers KILLER
 
Npcclassicphysique champ said:
92.5kg hammers KILLER
Click to expand...

Most I've ever done was 100kg/220lbs.

Friday
@ Powerhouse Gym. A bit busy as it's Easter Friday. Worked in with a member on the bench press. Showed another member how to 'ruin' his forearms using FatGrips
Close Grip Bench Press
to 162.5kg+ (used plates which are over weight today) x 3 x 1 reps

DOHTOTBDL
Back a little stiff due to Lever Squats on Monday but once I was warmed up I was GTG
to @ 190kg x 3 x 1 reps

DB Wrist Curls
to 40kg x 8 reps (will go up soon)

Bwt: 321.5lbs
 
Mobster said:
Most I've ever done was 100kg/220lbs.

Friday
@ Powerhouse Gym. A bit busy as it's Easter Friday. Worked in with a member on the bench press. Showed another member how to 'ruin' his forearms using FatGrips
Close Grip Bench Press
to 162.5kg+ (used plates which are over weight today) x 3 x 1 reps

DOHTOTBDL
Back a little stiff due to Lever Squats on Monday but once I was warmed up I was GTG
to @ 190kg x 3 x 1 reps

DB Wrist Curls
to 40kg x 8 reps (will go up soon)

Bwt: 321.5lbs
Click to expand...

220lbs hammers thats some big numbers Mobster
 
Monday
= Ouch. I felt like I pulled a rib attachment last Monday not helped by sitting for 7 hours total travelling in the car from here to London and back the day after leg day. I also had a slight twinge in the hip area from Friday's deadlifts. Obviously I ignored these lol. So now they hurt more. I'll see how the week goes and maybe have time off if need be.

Hatfield Squats
bar x 8, 60kg x 8, 140kg x 8, 220kg x 6 (support belt on only) and then 295kg x 1. Back tweaking so the planned 4 reps went out the window

Leg Press
Decided to be kinda sensible (lol) x not go crazy heavy vs deep as I can go. I had more of a problem straightening my legs out than I did going deep. 8 reps a set starting at a plate a side to 7 a side (280kg). I was about 6-inches from the stops at the bottom.

Lying Leg Curls
to 15p x 8 reps

Leg Extensions
to stack x 8. Again straightening my legs out was painful
 
Mobster said:
Monday
= Ouch. I felt like I pulled a rib attachment last Monday not helped by sitting for 7 hours total travelling in the car from here to London and back the day after leg day. I also had a slight twinge in the hip area from Friday's deadlifts. Obviously I ignored these lol. So now they hurt more. I'll see how the week goes and maybe have time off if need be.

Hatfield Squats
bar x 8, 60kg x 8, 140kg x 8, 220kg x 6 (support belt on only) and then 295kg x 1. Back tweaking so the planned 4 reps went out the window

Leg Press
Decided to be kinda sensible (lol) x not go crazy heavy vs deep as I can go. I had more of a problem straightening my legs out than I did going deep. 8 reps a set starting at a plate a side to 7 a side (280kg). I was about 6-inches from the stops at the bottom.

Lying Leg Curls
to 15p x 8 reps

Leg Extensions
to stack x 8. Again straightening my legs out was painful
Click to expand...

have you thought of doing a massage? deep tissue.
 
Friday
Woke silly early (3.30am ish) so I was at the gym early. Can't find one of my stronger SS elbow sleeves so used the ones which are a step down. Took a painkiller for my back etc
Close Grip Bench Press
to 162.5-kilos x 4 x 1 reps.

Low Cable Row
to stack (200kg / eqv in hands to 120kg) x 15 reps

Reverse Dumbbell Wrist Curl
to 20kg x 10 reps
 
Last edited:
Mobster said:
Friday
Woke silly early (3.30am ish) so I was at the gym early. Can't find one of my stronger SS elbow sleeves so used the ones which are a step down. Took a painkiller for my back etc
Close Grip Bench Press
to 162.5-kilos x 4 x 1 reps.

Low Cable Row
to stack (200kg / eqv in hands to 120kg) x 15 reps

Reverse Dumbbell Wrist Curl
to 20kg x 10 reps
Click to expand...

3:30 why so early?
 
Mobster said:
8pm often even if I read for a bit
Click to expand...

I am also 8pm to 8.30pm to bed. Waking 5am, for me it more productive as working outside in the daylight hours. In summer sunrise is 4.30am
 
Monday
Got Kirk D to come over to my gym (was working so only did the first half). Took a painkiller 30 minutes before.

Power Squat Machine
200kg x 8 reps, 350kg x 8 reps, 500kgx 6 reps (PB on my machine)

Leg Press
Pad on.
210kg x 8 reps, 410kg x 8 reps, 700kg (misload) x 1 rep (recounted and took weight off lol), 625kg x 6 reps

Lying Leg Curls
4p x 8 reps, 7p x 8 reps, 12p x 7 neg reps

s/s

Leg Extensions
1/2 stack x 8 reps, stack x 8 reps, stack+27.5kg x 5 reps (tgt was 7)
 
Mobster said:
Monday
Got Kirk D to come over to my gym (was working so only did the first half). Took a painkiller 30 minutes before.

Power Squat Machine
200kg x 8 reps, 350kg x 8 reps, 500kgx 6 reps (PB on my machine)

Leg Press
Pad on.
210kg x 8 reps, 410kg x 8 reps, 700kg (misload) x 1 rep (recounted and took weight off lol), 625kg x 6 reps

Lying Leg Curls
4p x 8 reps, 7p x 8 reps, 12p x 7 neg reps

s/s

Leg Extensions
1/2 stack x 8 reps, stack x 8 reps, stack+27.5kg x 5 reps (tgt was 7)
Click to expand...

Nice work. Keep pushing!!
 
Mobster said:
Monday
Got Kirk D to come over to my gym (was working so only did the first half). Took a painkiller 30 minutes before.

Power Squat Machine
200kg x 8 reps, 350kg x 8 reps, 500kgx 6 reps (PB on my machine)

Leg Press
Pad on.
210kg x 8 reps, 410kg x 8 reps, 700kg (misload) x 1 rep (recounted and took weight off lol), 625kg x 6 reps

Lying Leg Curls
4p x 8 reps, 7p x 8 reps, 12p x 7 neg reps

s/s

Leg Extensions
1/2 stack x 8 reps, stack x 8 reps, stack+27.5kg x 5 reps (tgt was 7)
Click to expand...

Great day with leg press.
 
Mobster said:
Tuesday
Seated BB Press
to 75kg x 5 reps

Two Hand Pinch / Saxon work
to 83.9kg x 3 x 1 and 2 reps

Nice to be able to train. Stretched in between
Click to expand...

Mobster how are your wrists? any pain?
 
Eddie Haskell said:
how far did you go? btw one of them looks bronze is that it or I'm blind?
Click to expand...

Nah that's just a little rust / oxidation. Only a 90 mile round trip. I'm 'that guy' so people now let me know if they have stuff for sale.
 
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Mobster said:
Nah that's just a little ruse / oxidation. Only a 90 mile round trip. I'm 'that guy' so people now let me know if they have stuff for sale.
Click to expand...

You're oldschool Mobster, you have my respect big time, very few oldschool vets around these days.
 
Mobster said:
Friday
@ Powerhouse Gym. Still only using MK677
Close Grip Bench Press
to 165kg x 3 x 1 reps

DOHTBDL
TL to 169.5kg then TO 194.5kg x 3 x 1 reps

Dumbbell Wrist Curls
to 42.5kg x 6L and 7R (DB is hard to balance, thicker handled too)

Bwt: 321lbs
Click to expand...

321lbs how are you feeling, still doing your 10,000 steps per day Mobster? I heard you mention that on the podcast.
 
Mobster said:
Friday
@ Powerhouse Gym. Still only using MK677
Close Grip Bench Press
to 165kg x 3 x 1 reps

DOHTBDL
TL to 169.5kg then TO 194.5kg x 3 x 1 reps

Dumbbell Wrist Curls
to 42.5kg x 6L and 7R (DB is hard to balance, thicker handled too)

Bwt: 321lbs
Click to expand...

321? wow, you are huge man. need to hire you as my security guard when i hit the lotto lol
 
love you on the podcast mobster
but please talk a bit slower hard for me to catch British
 
Mobster is #1 big lifts and big man
and I also would like to request if you can speak slower on podcast I listen to you a lot in the car
 
Fatboy26 said:
Yeah that would break my leg in half. I couldn’t even life that once.
Click to expand...

To be fair I've been training/lifting DECADES. As I've told the younger lads I'm at that point that you'd have to ask what the f&&k I've been doing if I'm not strong by now. And I'll often take months (like 3 - 9) to get to crazy levels on one lift. My Inch and Millennium dumbbell lifts took 12 months each.

Also it's a mental shift. Like I said above I look at kit and think 'what if it broke... f**k it who cares' or 'I can another plate on there' lol. I SHOULD be 'look at what I did' but I might get old n sh*t real soon so I NEED to keep pushing until I can't. So 59 in August and I wanna 140+kg (308lbs) bench when I hit 60
 
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