Approved Log Mobster - back on the grind log

[Jag_muscle]

Trying to wrist curl a 60kg/132lb dumbbell for the first time

Crazy work brother!

 

[Mobster]

Friday
Domestic 'fun' outside gym to drive 'fun' in gym
Close Grip Bench Press
Usual warm ups to 140kg x 1, 160kg x 1, `185kgx 1, 190kg/418lbs x 1. Added slingshot and worked to an ugly 220kg/484lbs x 1

Lat Pulldowns
Close grip Mag grip
1/2 stack x 8, stack x 8, +45kg/99lbs (eqv to 147kg/323.4lbs) added x 8

 

[Mobster]

White shirt making me look big + quad sweep from the knee = win lol

 

[Tiger Salman Khan]

White shirt making me look big + quad sweep from the knee = win lol

@Mobster solid lifts man....

 

[Mobster]

Monday
Taking my foot off the gas and working back up
Hip Belt Squats
120kg x 12, 240kg x 12 and 360kg/792lbs x 8

Leg Press
250kg x 12, 400kg x 12 and 550kg/1210lbs x 12

Lying Leg Curls
8p x 12, 12p x 12

Leg Extensions
stack x 9, stack (single leg) x 4 (left it far too long chatting to owner)

 

[Jag_muscle]

Monday
Taking my foot off the gas and working back up
Hip Belt Squats
120kg x 12, 240kg x 12 and 360kg/792lbs x 8

Leg Press
250kg x 12, 400kg x 12 and 550kg/1210lbs x 12

Lying Leg Curls
8p x 12, 12p x 12

Leg Extensions
stack x 9, stack (single leg) x 4 (left it far too long chatting to owner)

Very nice brother

 

[Mobster]

Tuesday
Volume o'clock
Seated Press
w/ups then bar x 15, 50kg x 15, 65kg x 15, 80kg/176lbs x 15

Rear Delt Machine
1/3 stack x 15, 1/2 stack x 15 and 2/3 stack x 13+1+1*

Reverse Dumbbell Wrist Curls
5kg x 15, 10kg x 15 and 15kg/33lbs x 30L* and 21R* Plus usual b/s reps / flex x 40

*sets taken to failure for a change of pace

 

[Jag_muscle]

Tuesday
Volume o'clock
Seated Press
w/ups then bar x 15, 50kg x 15, 65kg x 15, 80kg/176lbs x 15

Rear Delt Machine
1/3 stack x 15, 1/2 stack x 15 and 2/3 stack x 13+1+1*

Reverse Dumbbell Wrist Curls
5kg x 15, 10kg x 15 and 15kg/33lbs x 30L* and 21R* Plus usual b/s reps / flex x 40

*sets taken to failure for a change of pace

Looks like a solid tuesday! Good work bro

 

[Mobster]

Thursday
Pump, squeeze and negatives day
Bi/Tri machine
Bi: set up x 20, 1p x 20-, 2p x 20 , 3p x 20 and then 4px 15 negs
s/s
Tri: 1p x 20, 2p x 20, 3p x 20, 4px 20 and 5p x 15 negs
Nice pump here

Dumbbell Wrist Curls
5kg x 20, 12.5kg x 20, 25kg x 20, 30kg x 20 and 40kg/8lbs x 15@
B/S x 40 for a finishing pump

1hr n done

 

[Mobster]

Friday
Chest and back kinda pumping day
Primal Iso Lever Flat Bench
w/up, set up x 20, 20kg per arm x 20, 40kg x 20, 60kg x 20, 80kg x 4, 100kg/220lbs x 4 and a d/s 20kg x 20

Pec Dec
34kg x 20, 52kg x 20, 70kg x 20, 89kg x 20 and 98kg/216lbs x 15

Mid Iso Row
set up x 20, per arm (one side at a time) 20kg x 20, 40kg x 20 and 60kg/132lb x 15

 

[Mobster]

Monday
Still on the rep vibe. Session took less time than I thought it would
Hip Belt Squat
W/up, 120kg x 12, 240kg x 12 and 360kg/792lbs x 9

Leg Press
200kg x 12, 400kg x 12 and 600/1320lbs kg x 12

Lying Leg Curls
8p x 12, 13p x 7+1+1+1+1

s/s

Leg Extensions
stack x 2 x 12
Spoke to owner about my sponsoring the Mens Class 1 at a bodybuilding competition in September

 

[Mobster]

Tuesday
Repping o'clock
Seated Press
to 82.5kg/181.5lbs x 15

Rear Delt Machine
to 3/4 stack x 15

Reverse Dumbbell Wrist Curls
to 20kg/44lbs x 14 or 15

 

[Mobster]

Thursday
Fine tuned/tweaked the previous workout again. Better than last time. Looking forward to the DOMs tomorrow
BiTri Machine work
Bi: All sets pre the neg sets were 2 arm. Neg sets were 1 arm (2 up, 1 down etc)
w/up (set up) x 20, 3p x 12, 4p x 12, 5p x 5 negatives followed immediately by 6 two arm curls. DS 3p x 20

s/s

Tri: All sets pre the neg sets were 2 arm. Neg sets were 1 arm (2 up, 1 down etc)
4p x 12, 5p x 12, 7p x 4-5 negatives. DS 3px 20

MA Cable Machine
Then a pump set 6p x 20 @. The left tricep REALLY got the burn/full contraction

Dumbbell Wrist Curls
12.5kg x 20, 25kg x 12, 35kg 12, 42.5kg/95lbs x 9L and 11R. DS 20kg/44lbs x 12L and 20R. Then BS x 40 (nice)

 

[Mobster]

Friday
Flat Iso Bench Press
to 80kg x 9, dropped to 20kg x 20

Pec Dec Work
to stack x 12, dropped to 1/2 stack x 20

Low Iso Row
to 120kg x 9R/12L dropped to 60kg x 20@

Nice pump. 1 hour n done

 

[Mobster]

Monday
Repping away
Hip Belt Squats
130kg x 12, 260kg x 12 and 420kg/924lbs x 9

Leg Press
220kg x12, 420kg x 12 and 620kg/1264lbs x 12

Lying Leg Curls
8p x 12, 13p x 9

s/s

Leg Extensions
stack x 3 x 12

 

[Mobster]

Tuesday
Seated Press
to 85kg/187lbs x 15 reps

Rear Delt Machine Work
to 98kg/218lbs x 12

Reverse Dumbbell Wrist Curls
to 25kg/55lbs x 12

 

[Mobster]

Thursday
Pumping time
Bi/Tri machine Work
Bi: w/up, 3p x 10, 4p x 10 and then 7p x 6 negs (2 up one down). 3p x 20
s/s
Tri: w/up, 4p x10, 5p x 10, 8p x 6 negs (as above but down then up)

Dumbbell Wrist Curls
12.5kg x 20, 25kg x 12, 35kg x 12 and 42.5kg x L9 and R11. B/S x 40

 

[Mobster]

Friday
Repping o'clock
Iso Lever Flat Bench
w/up, 20 (per side) kg x 12, 40kg x 12, 60kg x 8, 90kg x 5+2+1+1
s/s

LPD Close Mag Grip
1/2 stack x 12, stack x 12, +20kg x 12

Pullover Machine
1/2 stack x12, stack x 12

Pec Dec
1/2 stack x 12, stack x 12, stack+5kg x 12

 

[Mobster]

Monday
Hatfield Squats
(test session - will alternate with Hip Belt and do sets of 12 from the next session)
Cerberus Bar (30kg) x 12, 110kg x 12, 210kg x 12, 270kg (belt on) x 4, 310kg (+ wraps) x 4 and 350kg (all kit) x 4

Leg Press
240kg x 12, 440kg x 12, 640kg x 12

Lying Leg Curls
8p x 12, 13p x 10

Leg Extensions
3 x 12 x stack (meant to sets of 13)

 

[Mobster]

Tuesday
Seated Press
to 87.5kg/193lbs x 15

Rear Delt Machine Work
1/3 stack x 15, 2/3 stack x 15 and stack x 8

Reverse Dumbbell Wrist Curls
to 25kg/55lbs x 13 d/s - b/s x 40