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Approved Log Mobster - back on the grind log

Tuesday
Seated BB Press
to 122.5kg/269.5lbs x 6

Rear Delt Machine Work
to stack +11.25kg/136.25kg/299.75lbs (hard)

Standard Wrist Roller (Extensors only)
10kg x 3 x 3 (better reps than last week - hard to do)
 
SteveMobsterG said:
Do my forearms look big in this ha ha (shirt matches my eyes):

1000047672.webp
Click to expand...
big lift there bro you BIG
 
Thursday
'Light' arm day
Concentration Curls
to 15kg/33lbs x 12 then a d/set of 7.5kg x 20. Nice pump

Tricep Pressdowns
Tried 19.5p but I peaked last time. Dropped to 14p x 8 and a d/set of 7p x 20

3-Inch Wrist Roller
Blip style. 20kg x 20, 40kg x 20 and set up + 70kg/154lbs x 15. Drop set to +40kg x 20 and b/s x 40
Joints aching again
 
Friday
Kind of a m'eh day. Might be time for a change of pace
Close Grip Bench Press
to 185kg/407lbs x 1

Low Cable Row
1/2 stack x 20 and stack (125kg/275lbs) x 20

Thick Handled Dumbbell
Set up +80kg/176lbs x 3 x 1
 
Monday

Taking more of a higher rep approach for a bit.

Hatfield Squat

130kg x 10, 230kg x 10 and 330kg/726lbs x 8



Leg Press

200, 400 and 600kg/1320lbs x 15 (felt last set).



Lying Leg Curls

8p x 12 and 16p x 10 r/p



S/s



Leg Extensions

2 x 20 x stack (might work to 3 x 20)
 
Tuesday
I may be stressing over piss poor IT provider and carrier service but training de-stresses us all

Seated Press
Bar x 15, 50kg x 15 and 70kg/154lbs x 15

Rear Delt Machine Work
2p, 4p, 6p and 8p (79kg/174lbs) x 15

Standard Wrist Roller - Extensors
11.25kg x 3 x 3. Nice Extensor pump
 
Friday
Close Grip Bench Press
Bar x 20, 40kg x 20, 60kg x 20, 80kg x 15 and 100kg/220lbs x 15

Lat Pulldowns
1/2 stack x 20 and stack x 15

Thick Handled Dumbbell Work
75kg etc x 1, 3 and 1
 
Monday
Trained with Gareth F. All he did was squat. Also still (fkin saga now) having IT issues. F sake
Hatfield Squat
130kg x 10, 240kg x 10 and 330kg/726lbs x 9

Leg Press
200kg x 17, 400kg x 17 and 600kg/1320lbs x 17

Lying Leg Curls
8p x 12 and 19 x 11 r/p reps

S/s

Leg Extension
Stack x 20, 15 and
 
Tuesday
IT problems all week. Don't get me started. The new service is even slower so I'll keep the engineer appt (when the bloody provider deigns to tell me when it is) coming.
On the higher volume
Seated Press
bar x 20, 40kg x 18, 55kg x 18 and 70kg/154lbs x 18

Rear Delt Machine Work
b*allsed this up by starting too low. Worked to 79kg/152lbs x 18

Standard Sized Wrist Roller
15kg/33lbs x 3 x 1 reps (3 x 2 next time)
 
Thursday
Busy day recording podcasts (3 - most we've done in a day). Back popped a bit as I was doing the curls. So stretched etc.
Concentration Curls
super light warm up x 20, 5kg x 20, 10kg x 20 and 15kg (nice ache and pump) x 20 (squeezed the last few out on both arms)

s/s

Tricep Pressdowns
LPD 4p x 20, 8p x 20, MA mach (LPD was in use) stack x 20

One Arm Tricep Kickbacks
MA mach 3p x 20, 4p x 20 and 5p x R16/15L

Standing BB Wrist Curls
(I'll be alternating these with the 3-inch Wrist Roller
Foreatrm pumped to 16.75-inch (biggest previously was 17)
 
Friday
No gym buddy. Fine last night and no sign today. Tw*t. Had to slow down cos reps was cardio lol
Close Grip Bench Press
bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 (hard work) and 100kg x 17 (6 then pause, 6 then pause and 5)

Mid Iso Row
40kg x 20, 60kg x 20 and 75kg x 20

Thick Handled Dumbbell
RH: set up 80kg x 1, 2 and 1+1
 
The ''joy'': Just had the police call and drop off a cease and desist notice. The UKBF (BF = border force = meaning customs) ceased a package in March (last one I had) and have literally (as worded) 'place a flag on your postcode' (meaning my street). The police part is to state that they have reviewed it and decided it's not worth prosecuting me 'it is not in the public interest'.

It's the 2nd time in 10+ years I've has this. At least this time it was a quick door step chat with a female officer who didn't seem to be overly fussed at bollocking me. Nevertheless I'd rather not have to deal with it in the first place.
 
SteveMobsterG said:
Friday
No gym buddy. Fine last night and no sign today. Tw*t. Had to slow down cos reps was cardio lol
Close Grip Bench Press
bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 (hard work) and 100kg x 17 (6 then pause, 6 then pause and 5)

Mid Iso Row
40kg x 20, 60kg x 20 and 75kg x 20

Thick Handled Dumbbell
RH: set up 80kg x 1, 2 and 1+1
Click to expand...
gym partner good for nothing unless they're competing way to unreliable bro.
 
SteveMobsterG said:
Friday
No gym buddy. Fine last night and no sign today. Tw*t. Had to slow down cos reps was cardio lol
Close Grip Bench Press
bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 (hard work) and 100kg x 17 (6 then pause, 6 then pause and 5)

Mid Iso Row
40kg x 20, 60kg x 20 and 75kg x 20

Thick Handled Dumbbell
RH: set up 80kg x 1, 2 and 1+1
Click to expand...
Great numbers here.
 
abolone said:
gym partner good for nothing unless they're competing way to unreliable bro.
Click to expand...
100%

Monday
Training partner all ok last night, not so much today. I just go get it done
Hatfield Squat
Upped weight, dropped reps but will work to 10 again over the next 3 weeks#
140kg x 8, 240kg x 8 and 340kg/748lbs x 6

Leg Press
200kg x 20, 400kg x 20 and 600kg/1320lbs x 18

Lying Leg Curls
8p x 12, 16p x 12 r/p reps

s/s

Leg Extensions
stack/125kg/275lbs x 3 x 16
 
Tuesday
In, job done, left. Lightest I've been for years at 304lbs

Seated Press
to 70kg x 20

Rear Delt Machine Work
4p, 6p, 8p and 10p (79kg/174lbs) x 20

Standard Wrist Roller - Extensors
13.75kg x 3 x 3
 
Thursday
'Heavy' arm day - still volume
Hammer Dumbbell Curls
w/up, 10kg x 25, 20kg x 25, 30kg x 25 and 40kg/88lbs x 15

s/s

Skull Crushers
bar x 20, 29kg x 20, 49kg x 20 and 69kg x 17

3-Inch Wrist Roller
Set up + 20kg x 20, 40kg x 20 and 75kg (hard) x 15
 
Friday
Once again no training partner. I don't ask what the excuse is
Close Grip Bench Press
bar x 20,m 40kg x 20, 60jkg x 20, 80kg x 20 and 100kg/220lbs x 18 - d/s bar x 20

Low Cable Row
1/2 stack x 20 and then stack/125lg/275lbs x 2 x 15

Thick Handled Dumbbell Work
75kg/165lbs x 4 x 1
 
Monday
Gareth F arrived. Boom and jobs a good 'un
Hatfield Squat
W/up then 140kg x 10, 240kg x 8 and 340kg/748lbs x 8

Leg Press
Moved the seat to hole 3 and upped the weights x 20kg. All this made a difference
So 220kg x 15, 420kg x 15 and 620kg/1364lbs x 9... pfft lol

Lying Leg Curls
8p x 12 and 17p x 8 r/p reps

s/s

Leg Extensions
stack/125kg/275lbs x 3 x 16 (should have been 17)
 
Tuesday
Seated Press
w/ups, bar x 20, 55kg x 20, 75kg/165lbs x 16

Rear Delt Machine Work
6p x 20, 8p x 20 and 11p/89kg/196lbs x 15

Standing BB Wrist Curls - Ext
bar x 20, 40kg x 15, 60kg/132lbs x 15
 
Thursday
'Light' arm day. Good session forcing on the contractions. Few more weeks and it'll be heavy again
One Arm Supinating (all the way over) Curl
warm up x 20, 7.5kg x 20, 12.5kg x 20 and 17.5kg/38.5lbs x 20

s/s

Tricep Pressdowns
4p x 20, 8p x 20, 12p/72kg/158lbs x 20

Tricep Kickbacks (as a finisher)
5kg/11lbs x 20

Standing BB Wrist Curls - Flexor
bar x 20, 40kg x 20, 60kg x 20 and 80kg/176lbs x 20 - DS broomstick x 40 hard squeezing reps

Friday
Trained with Gareth F. Still on a volume track
Close Grip Bench Press
w/up x 40, bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 and 100kg/220lbs x 20 r/p reps

One Arm Dumbbell Rows
40kg x 20 @, 50kg x 20 @ and 60kg x 20 @

Nice upper body pump. Did not train thick handled dumbbell. Busy day later so using the time
 
Thursday
'Heavy' arm day
Hammer Dumbbell Curls
w/up x 20, 10kg g x 20, 20kg x 20, 30kg x 20, 40kg/88lbs x 16

s/s

Skull Crushers
9kg x 20, 29kg x 20, 40kg x 20 and 69kg/152lbs x 18

3-Inch Wrist Roller
+20kg x 20, 40kg x 20, 75kg//165lbs x 16 hard reps
 
Friday
Trained early with off and on again TP lol. Lots to do
Close Grip Bench Press
No more volume for this so I did the same as my buddy - just more so ha ha
to 125kg/275lbs x 4 x 3 and 1 x 8 (cos I could he he). The last two sets of 3 I paused every rep

Lat Pulldowns
1/2 stack x 20 reps and full stack/126kg/277lbs x 20 reps small v-mag grip handle

Done
 
Monday
No TP. Just saw him as I came home. Face swollen to f**k. Volume drop on legs too
Hatfield Squats
Upped warm up weights
150kg x 8, 250kg (550lbs) x 8 and 350kg/770lbs x 4 (might have done more with a spot)

Leg Press
250kg x 8, 450kg x 8 and 650kg/1430lbs x 8

Lying Leg Curls
8p x 8 and 17p x 4 r/p

Leg Extensions
stack x 8 and 11p (of 20 - so just past half) x 8 per leg

Bwt: 307lbs
 
Tuesday
Back on the heavy grind
Seated Press
bar x 20, 60kg x 8, 80kg x 8, 100kg x 8 (easy) and then I got greedy 120kg/264lbs x 2 (needed to be 110 or 115kg)

Rear Delt Machine Work
1/3rd stack x 8, 2/3rd stack x 8 and stack/125kg/275lbs x 4

Standard Wrist Roller
16.25kg/35.75lbs x 3, 3 and 2 - felt his one
 
Thursday
'Light' arm day but lower volume
Supinating Dumbbell Curls
w/up, 10kg x 8, 17.5kg x 8 and 25kg/55lbs x 8 (hard last 3 reps) - d/s 5kg x 20

s/s

Tricep Pressdowns
w/up, 7p x 7, 12p x 8 and 16p x 8 (no problems)

Standing BB Wrist Curls
bar x 20, 60kg x 8, 80kg x 8 and 100kg/220lbs x 8 (all work sets I held the weight in the contracted position for a second on the last rep)- I was gonna do my usual 20 rep drop set with as broomstick but managed to break it re-racking after the last heavy sets lol.
 
Friday
No TP (ill?).
Close Grip Bench Press
to 130kg/286lbs x 4 x 3 and 1 x 6 reps (last 4 all paused)

s/s

Iso-Mid Lever Row
40kg x 8, 80kg x 8 and 100kg/220lbs x 8

Thick Handled Dumbbell Work
LH - 75kg x 4 x 1
 
Monday
Chest infection MIGHT be easing off. Felt ok once I got going and I have some standby penicillin from the pneumonia from before. No TP but hey ho
Hatfield Squat
150kg x 8, 250kg x 8 (support belt only) and 350kg/770lbs x 6 (belt n knee wraps)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8 (easy)

Lying Leg Curls
8p x 8 and 17p x 5 r/p

Leg Extensions
stack x 8 and then 55kg x 8 1 leg at a time
 
SteveMobsterG said:
Monday
Chest infection MIGHT be easing off. Felt ok once I got going and I have some standby penicillin from the pneumonia from before. No TP but hey ho
Hatfield Squat
150kg x 8, 250kg x 8 (support belt only) and 350kg/770lbs x 6 (belt n knee wraps)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8 (easy)

Lying Leg Curls
8p x 8 and 17p x 5 r/p

Leg Extensions
stack x 8 and then 55kg x 8 1 leg at a time
Click to expand...
sorry about chest bro
 
Tuesday
No hanging about today
Seated Press
w/up, bar x 20, 60kg x 8, 85kg x 8 and 110kg/242lbs x 6

Rear Delt Machine Work
to stack/125kg/275lbs x 6

Standard Wrist Roller - Extensor
16.25kg x 3 x 3 = veins!
 
Thursday
Brr. Tis freezing
'Heavy' Arm day
Hammer Dumbbell Curls
w/up, 30kg x 8, 50kg x 8 and 70kg/154lbs x 8

s/s

EZ Skull Crushers
w/up, 29kg x 8, 59kg x 8 and 79kg/174lbs x 8

Standing BB Wrist Curls
bar x 20,m 60kg x 8, 90kg x 8 and 100kg/220lbs x 8 and d/s x 40 withj the b/s as per
(forgot 3-inch Wrist Roller)
 
SteveMobsterG said:
Thursday
Brr. Tis freezing
'Heavy' Arm day
Hammer Dumbbell Curls
w/up, 30kg x 8, 50kg x 8 and 70kg/154lbs x 8

s/s

EZ Skull Crushers
w/up, 29kg x 8, 59kg x 8 and 79kg/174lbs x 8

Standing BB Wrist Curls
bar x 20,m 60kg x 8, 90kg x 8 and 100kg/220lbs x 8 and d/s x 40 withj the b/s as per
(forgot 3-inch Wrist Roller)
Click to expand...
Big arm day brother
 
Friday
Awful nights rest with the chest issue. Snotty as f**k. Anyway...Wrapped up with multi layers until I warmed up
Close Grip Bench Press
Usual warm ups. Worked to 135kg/297lbs x 4 x 3 (paused reps on the last set) and 140kg/308lbs x 3 reps all paused

s/s

Iso-Lever Low Row
40kg a side (1 at a time) x 8, 80kg x 8 and 120kg/264lbs x 8

Thick Handled Dumbbell
RH: set up + 80kg x 3 x 1. No energy for more so called it a day
 
Monday
I managed to break my glasses (spare set also knackered) last night. Urgh. So I might miss tomorrows session in lieu of an opticians appt (squints at the screen while typing lol). On the upside I think I'm through the worst of the chest infection. Busy day today
Hatfield Squat
150kg x 8, 250kg x 8 and 350kg x 7 (wanted 8 but here is the only placer where the chest issue held me back I feel)

Leg Press
260kg x 8, 460kg x 8 and 660kg x 8

Lying Leg Curls
8p x 8, 17p x 6 r/p

s/s

Leg Extensions
stack/200lbs x 3, 130lbs x 8 per leg
 
Tuesday
At the gym early (8.45am) so I could make an early appt at the opticians. One of the owners dropped me off. Busy and lots done so tomorrow is free
Seated Press
Usual warm ups. 60kg x 8, 85kg x 8 (felt heavy) and 110kg/242lbs x 7 (also heavy)

Rear Delt Machine
1/3 x 8, 2/3 x 8 and staqck/125kg/275lbs x 7 (hvy)

Standard Wrist Roller - Extensor
17.5kg/38.5lbs x 3 x 1
 
Thursday
'Light' arm day
Supinating Dumbbell Curls
w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8

s/s

Tricep Pressdowns
4p x 20, 7p x 8, 11p x 8 and 17p x 6

Standing BB W/Curls
bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6
 
Friday
Busy as... but cracking on

Close Grip Bench Press
Usualwarm ups to 140kg x 3, 4 and 5. Then upped to 145kg x 3 and150kg/330lbs x 3

One Arm Low Cable Row
45kgx 8, 80kg x 8 and 95kg/209lbs x 6
 
Monday
Flood warnings etc in effect. Literally had to wade a little across a partly flooded foot bridge to go to the gym lol
Hatfield Squats
w/up,160kg x 8, 260kg x 8 and 360kg/792lbs x 4

Leg Press
Meant to be a little heavier
260kgx 8, 460kg x 8 and 670kg x 8

Leg Extensions
stack x 8, 140lbs (1 leg) x 6 @

s/s

Lying Leg Curls
8px 8, 17p x 7 r/
 
Tuesday
Seated Press
to 112.5kg/247.5lbs x 4

Rear Delt Machine Work
to stack + 2.5kg/127.5kg/280.5lbs x 4

Standard Wrist Roller – Extensor work
17.5kg/38.5lbs x 3, 2 and 2
 
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
thick thick bro
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
@mobster Makes me want to go to the gym and do some wrist curls myself. They really do feel good especially when you are typing a lot.
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
bros you a beast. you looking leaner too. i can see flat stomach @mobster
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
you are showing us all how it is done champ! @mobster keep up the good work and keep the grind going
 
Friday
Not feeling it today. Such is life. Appt after so didn't faff about

Close Grip Bench Press
Usual warm ups, 145kg x 3 x 3, 150kg x 3 and 160kg/352lbs x 3

Lat Pulldowns
½ stack x 10,stack x 8 and stack +40kg/144kg/317lbs in hands x 8
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
@mobster your training is very unique. but in a good way. amazing you are still going strong at your age. no clue how you do it!
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
@mobster making all of us look like light weights. Killin that big boy weight most of us can’t even bench lol
 
Monday
Hip Belt Squat
160kg x 8, 280kg x 8 and 440kg/968lbs x 6 (not sure if this is a rep x weight PB)

Leg Press
260kg x 8, 480kg x 8 and 680kg/1496lbs x 8

Lying Leg Curls
8p x 8 and 17p x 7 r/p

s/s

Leg Extensions
stack x 8 and 150lbs x 6+2 r/p per leg
 
SteveMobsterG said:
Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s

Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8

Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any crossover.
10kgx 20, 17.5kg x 8, 25kg x 8, 32.5kg x 8 and 40kg/88lbs x 8

1000051367.webp
Click to expand...
176lbs is insanity 😳
 
Tuesday
Storm warnings. Had to divert walking to the gym due to flooding. 2 hours later I was wading across water 2 feet deep on the way back after (vid on FB)

Seated Press
to 112.5kg x 5 reps

Rear Delt Machine Work
to stack +2.5kg x 5 reps

Wrist Roller – Extensor work
17.5kg x 3, 3 and 2 reps
 
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