Let's bench 4 plates

[Mobster]

Friday
@ Powerhouse Gym. With Chris and Ken
Close Grip Bench Press
to 160kg/352lbs x 3 x 3 reps then 180kg/396lbs x 2 (PB)

s/s

Mid Iso Row
to 90kg/198lbs x 8 reps

Saxon Bar Reverse Curls
to 30kg x 9 (loose) reps

[Mobster]

Monday
Trained solo (Kirk came early and I was out getting some steps in, data not on phone, so...)
Power Squat Machine
to 635kg/1397lbs x 4 (a little high)

Leg Press
to 732kg x fail (I was done after 1 rep)

Lying Leg Curls
to 9p x 5 reps

s/s

Leg Extensions
to stack + 20kg x 5 reps

Bwt: 326+lbs

[Mobster]

Tuesday
My hips and quads hated me last night. The super heavy Power Machine Squat kills them.
Seated Press
to 110kg/242lbs x 5 reps

Saxon Bar work
Bit tired so decided to just test my 1RM. Topped at at a new PB of 117.5kg/258.5lbs

Bwt: 327lbs

[Mobster]

Thursday
Back stiff (from Monday's Power Squat Machine work??). Super windy out (almost storm level). Might either take a few days off or spend Sat and Sun stretching.
@PowerHouse Gym. About 60-minutes
Hammer DB Curls
Gonna alternate these with the other curls
to 60kg x 8 reps (poss more there but held back)

s/s


EZ Skull Crushers
Alet these with Pressdowns
to 69kg x 10 reps (deffo more there

BB Standing Wrist Curls
to 90kg x 9 reps

Bwt: 327lbs

[Mobster]

Friday
Trained with Shay, Ken and Chris.
Low Cable Row
1/2 stack x 20, 3/4 stack x 20, stack x 18.

Close Grip Bench Press
Usual warm ups - broomstick x 40, bar x 8, 60kg/132lbs x 8, 80kg/176lbs x 6, 120kg/264lbs x 1, 140kg/308lbs x 1, 162.5kg/357.5lbs x 2 (inc a pause on rep 1), 172.5kg x 2, 172.5kg/379.5lbs x 2 and then 182.5kg/4021.5lbs x 2 x 2 (best reps n sets)

Bwt: 326lbs

[Mobster]

[Mobster]

402lbs not 4000 odd lol

[Mobster]

Tuesday
@my gym. Bit of stretching and loosening up of my back.
Seated Press
just to 30kg x 20 reps. Just to get some blood in

Vulcan Gripper+grippers
Info from David Horne's site
to
RH: LEVEL 16 (both springs attached to #6 notches)
LH: LEVEL 15 (front spring attached to #6 notch, and the rear spring attached to #5 notch)
Close an Beefbuilder Elite RH after

Bwt: 325lbs (losing weight at a time of year when you eat loads lol)

[Mobster]

Thursday
Dumbbell Curl
to 30kg x 11 reps

s/s

Tricep Pressdown
to 18p x 6 reps

Standing BB Wrist Curls
to 90kg x 9 reps

Bwt: 326lbs

[Mobster]

Friday
Later than usual as Ken was working. No sign of one who was keen earlier this week (Paul D). Chris and ken did the work. Started with Iso Rows while we waited for Ken

Iso Lever Low Row
to 120kg/264lbs x 8 reps (easy)

Close Grip Bench Press
to 185kg/407lbs 1+1f (almost but not quite) and then 2 x 1 reps

Bwt: 323lbs (ate loads yesterday evening but stomach also off)