Let's bench 4 plates

[Mobster]

Monday
It might be NYD but for me it's leg day. Trained solo in my gym
Lever Squat
to 330kg/704lbs x 7 reps

Iso Lateral Leg Press
to 180kg/396lbs (a side) x 4 reps

Lying leg Curls
to 9p x 6 reps

Leg Extensions
to stack + 20kg x 6 reps

Bwt: 326+lbs
11 sets total inc warming up

[Mobster]

Tuesday
Barbell Seated Press
to 110kg/242lbs x 6 HAF reps

Saxon bar work
to 108.75kg/239.25lbs x 5 x 1 reps (5 x 2 next time)

Bwt: down a little to 325lbs

[Mobster]

Thursday
Alt w/out 2. @Powerhouse Gym
Hammer DB Curls
to 70kg x 8 reps an arm

s/s

Skull Crushers
to 71.5kg x 8 reps

Standing BB Wrist Curls
(warmed up my working both flexors and extensors)
to 90kg x 12 reps

Bwt: 325lbs

[Mobster]

Friday
Started before Chris (Ken had to work through). @Powerhouse
Mid Iso Row Hammer style machine
to 100kg/220lbs x 8 reps

Close Grip Bench Press
to 187.5kg/412.5lbs x 4 x 1 reps dropped to 100kg/220lbs x 16 reps

Bwt: 325lbs

[Mobster]

Monday
Fancied a change and also by going I put pressure on myself to get sh*t done so off to Powerhouse for legs. Trained solo (Kirk D et al trained on other stuff). Started Var Saturday (for Bench power)
Hatfield Squats
100kg x 8, 200kg x 6 and 320kg/704lbs
x 4
Leg Press
(no pad cos...)
to 680kg x 8 (easy)

Lying leg Curls
to 14p x 8

Leg Extensions
to stack x 8

Bwt: 328lbs

[Mobster]

Tuesday
Worse workout in ages. I know if I work hard on legs it has an effect... but hot da*n. Plus cold in my gym too.
*Shoulders clicking and I tried 2x and barely got it off the pins.

Seated Press
to 112.5kg x 2 fails*

Saxon Bar
to `108.75kg x 5 x 1 reps (same as last week)

Bwt: 327.3lbs

[Mobster]

Thursday
Still not 100% recvovered from Monday's squats but a lot better session today
Alt DB Curls
to 30kg x 12 reps

Tricep Pressdowns + MA pump
to 18p x 7 reps + 20 reps x stack on MA

Standing BB Wrist Curls
Gotta watch how my back feels in the slightly bent over position (never good for me without one arm bracing)
bar (20kg) x 20 reps, 60kg x 12 reps, 80kg x 12 reps, 100kg x 8 reps (PB) so upped it to 120kg x 4 reps (PB)

Bwt: 328lbs

[Mobster]

Friday
An awesome, if long, session. @Powerhouse
Close Grip Bench Press
to 190kg/418lbs x 4 x 1 reps (best high weight x multiple singles session to date ever)

Lat Pulldowns
to stack x 15 reps - med grip/double D handle

Rolling Thunder (my stiff handle)
to set up +
LH: 140kg x 1 reps
RH: 160kg x 1 reps

Bwt: 328lbs+

[Mobster]

From Friday

[Mobster]

Sunday thru Wednesday
Started with a tickly cough Sunday. Monday it was full blown. Everything bar the sweats and as temperature. Joints ached, felt washed out... you named it. I average 6000 steps. Tuesday, 90% of which was spent in bed I managed 200. No Mon or Tues workouts... if only lol. Finally Wednesday I took some of my stronger meds and started to feel human. Even today's workout, see below, had me puking up as I left the house. F**k. Hopefully I wont regret that later

Thursday
Hammer Dumbbell Curls
to 70kg x 8 reps

s/s

Skull Crushers
to 79kg x 8 reps


Standing BB Wrist Curls
to 120kg (greedy cos the form was not great) x 4 reps

Bwt: wasn't gonna see how much weight I'd lost lol