Let's bench 4 plates

[Mobster]

Tuesday
Seated Press
usual high rep warm up to keep range of movement on point
60kg x 8 reps, 107.5kg/236.5lbs x 6 reps

3-Inch Wrist Roller
to 81.25kg/181.5lbs x 3 x 1 reps

Josh Baker Wrist Curls
3 x 20 reps x broomstick and then 1 x 20 reps with either hand using a 2kg/4.4lbs dumbbell (felt a bit of a faff).

Forearms were PUMPED!

[Mobster]

Thursday
Good solid session
Dumbbell Curls
to 37.5kg/82.5lbs x 8 reps easy

s/s

Tricep pressdowns
(tried a Westside Barbell shirt trick with the sleeves)
to 17 x 6 reps (more there)

Standing BB Wrist Curls - Flexor
to 110kg/242lbs x 8 reps easy then d/s to 70kg x 20 reps and 1 x 10 JB wrist curls with stick

[Mobster]

Friday
Arrived early and took my time. @' Powerhouse
Close Grip Bench Press
All following were with sleeves and sling-shot
to 180kg x 3, 190kg x 3, 195kg x 3 and then ALMOST 200kg/440lbs x 3 (just failed last rep and got a spot). Previous sleeves only PB is 200kg. I was making noise on the last 2 sets lol

s/s

Low Iso Lever Row
to 135kg/297lbs x 4 reps HAF

Face pulls with resistance bands
1st time doing this so I felt my way along
to heavy red x medium spacing grip x 12 reps

[Mobster]

Sunday
Head on as per 24-hours out with the visualization of hitting 350kg/770lbs x 4+ reps. The idea being that IF I can hit those kinds of numbers then I'll hit the bigger number I'm aiming for.

[Mobster]

Monday
Hatfield Squat
Upped the warm ups. All to bench as per
bar x 12 reps, 140kg/308lbs x 8 reps, 220kg/484lbs x 6 reps support belt only, 340kg/748lbs x 4 reps. No spot. Belt n wraps on. Last set made my ears pop lol

Leg Press
200kg x 12 reps, 400kg x 12 reps, 690kg x 12 reps

Lying Leg Curls
to 17p x 4 r/p reps

Leg Extensions
to 18p (almost the whole stack) x 4 reps per leg

[Mobster]

Another great Euro Pharmacies/Purity Source Labs touchdown! Little bit of everything this time

[Mobster]

Tuesday
Humped my Cerberus SSB to the gym. Laden with my wrist roller etc it totaled 40+kg walked 2/3rds of a mile. Oof. Load tested it to 405kg/892lbs.
Seated Press
to 110kg/242lbs x 6 reps

Wrist Roller
No warm up cos loading and unloading the SSB was enough
83.75kg/184.25lbs x 3 x 1 reps. Absolutely brutal. Did 20 reps x JB wrist curls and 20 reps behind the back wrist curls x broomstick. Pump was painful

[Mobster]

Thursday
Felt off (still having issues with my gut since Monday's hard squat workout). No rush at Powerhouse. Once I got training the only issue was the humidity and sh*t got done. Off to new Aldi's after
Hammer Dumbbell Curls
to 90kg/198lbs x 8 reps (easy)

EZ Skullcrushers (accidentally warmed up with TPD)
to 79kg x 8 reps (easy). Needed to be heavier

Standing BB Wrist Curls - Extensors
to 70kg/154lbs x 6 reps then DS to 30kg/66lbs x 15 reps

[Mobster]

Friday
@ Powerhouse Gym
Close Grip Bench Press
Warm ups inc 180kg/396lbs x 1 where I started using the slingshot and it popped off one elbow but I still did the rep
to 205kg/451lbs x 3 x 1 reps. 1st was slow, 2nd fast and 3rd ok but right shoulder had a dull ache

One Arm Dumbbell Row
to 90kg/198lbs x 8 reps (easy)

Facepulls
Light red band x 12 reps, med red band x 12 and grey band x 12 reps

Bwt (from yesterday): 324lbs

[Mobster]

Monday
Felt fine walking down etc. Did NOT go to plan.
Hatfield Squat
to 300kg x 1 rep (no probs). Went to 365kg x and bombed. Dropped back to 350kg... walked it out... walked it back and called it a day lol

Leg Press
to 690kg x 14 reps

Lying Leg Curls
to 17p x 5 reps

Leg Extensions
to 18p x 5 reps per leg