Let's bench 4 plates

[Mobster]

Tuesday
Forgot to refer to the previous entry for last Tuesday. So played it by ear
Seated Iso Press
facing in
w/up x 40 reps, 10kg x 20 reps, 20kg x 20 reps, 30kg x 20 reps, 40kg x 16 reps

Dumbbell Side Laterals
10kg x 3 x 18 reps

Thick Handled Dumbbell Work
I'm going to buy (next 24 hours or so) a 120kg/264lbs 'Holle' Dumbbell and work to one hand lift it. So training started today. Using a standard pro style dumbbell plus a 'Bulk' (supps company) rubber grip to fatten the handle out to 2+ inches.
50kg x 1 rep, 70kg x 1 rep. Then 90kg/198lbs x 3 reps LH and 5 reps RH

Bwt: 326lbs

[Mobster]

Thursday
Slightly behind on the start of the day but just about caught up. 'Heavy' arms day (still volumized)

Hammer DB Curls
w/up, 30kg x 20 reps, 40kg x 20 reps, 50kg x 17 reps

Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 12p x 16 reps (easy)

Dumbbell Wrist Curls
Might drop the volume here to aid wrist strength more for the 120kg/264lb dumbbell target)
22.5kg x 12 reps (mistake), 32.5kg x 15 reps, 42.5kg x 10 reps

[Mobster]

Friday
Feeling a little more energetic today
Spotted Landon J and a few members (inc female member Sam et al) had a go at my Saxon bar between sets. Gym owners birthday so energy in gym was up

Iso Bench Press
I start from dead stop position (great pec stretch) - no spot too. 40 rep warm up, 40kg a side x 8 reps, 60kg x 8 reps, 87.5kg/192.5lbs a side x 6 reps (90kg x 4-6 next week and visualizing 5 plates a side soon)

Lat Pulldowns
1/3rd stack x 20 reps, 2/3rd stack x 20 reps, 20p (all bar 1 p) x 20 reps

One Handed Saxon Bar work (towards 120kg/264lbs dumbbell strength)
Bar/12.5kg x 3 reps throwing and catching between hands, 32.5kg x 3 reps, 42.5kg/95lbs x too much. Dropped to 37.5kg/82.5lbs x 4-5 x 1 reps each
I used my free hand index finger pressed against an outside plate on the opposite side to the working hand to stabilize the set up. I suspect I need to work to 60kg or more one handed (52.5kg is best to date)

[Mobster]

Monday
Hard but got done. Need to work harder on the Hatfield but it is what it is. Took 20mg GW pre workout
Hatfield Squat rep challenge
bar x 20 reps, 100kg x 18 reps, 170kg x 15 reps, 240kg x 14 reps

Leg Press
200kg x 20 reps, 320kg x 20 reps, 450kg/990lbs x 15 reps

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

s/s

Leg Extension
15p x 20 reps both legs, 16p x 8 reps per single leg

[Mobster]

Tuesday
Seated Iso Press (Facing Inwards)
10kg x 20 reps (1 arm at a time), 20kg x 20 reps, 30kg x 20 reps, 41.25kg x 15 reps

Dumbbell Side Laterals
12.5kg x 3 x 15 reps 1 arm at a time

Stiff RT Handle Work - For 120kg Dumbbell
First time in ages so testing strength
BH: set up + 60kg x 3 reps @, 90kg x 3 reps @, 120kg x 1 rep @,
RH: 130kg x 1 rep and 132.5kg x 1 rep

[Mobster]

Thursday
Heavy arm day (might have meant to do a light one lol). I didn't refer to my book and even then might have got sessions mixed up. Anyway...
Hammer DB Curls
10kg/22lbs x 20 reps w/up, 30kg x 20 reps, 50kg x 20 reps and 60kg x 15 reps

Tricep Pressdowns
3p x 20 w/up, 7p x 20 reps, 12p x 20 reps and 14p x 15 reps

One Arm Thick Handled Lift
Added a Bulk rubber grip to a handle on the low cable row machine. Pulled like a stiff legged deadlift. Again working on picking up my 120kg/264lbs dumbbell (here soon)
7p x 3 reps @ hand (3 reps one side then 3 the other), 12p x 3 reps @, 16p x 3 reps @ and 18p x 3 reps @ (eqv to 108kg).
Might buy a thicker handle and or use a handle (plus grip) which turns

Bwt: 326lbs

[Mobster]

Friday
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.

Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps

One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)

[Mobster]

Monday
Lots of local flooding near me
Hatfield Squat
100kg x 15 reps, 170kg x 15 reps, 240kg/528lbs x 15 reps

Leg Press
220kg x 20 reps, 320kg x 20 reps, 440kg (by accident - should have been 450kg/990lbs)

Lying Leg Curls
8p x 12 reps, 16p x 9 reps

Leg Extensions
15p x 20 reps both legs, 16p x 9 reps per leg (much easier on right so moved around to get similar leverage for the left)

[Mobster]

An example of the flooding yesterday

[Mobster]

Tuesday
Seated Iso Press
to 41.25kg/90.5lbs x 16 reps

Side Laterals
12.5kg/26lbs x x 16 reps

Thick Handled Dumbbell Work - adding a 'Bulk' fat grip
to 90kg/198lbs x 7 x 1 reps with a partial tilt (pure straight was a no go)