Let's bench 4 plates

[Mobster]

Friday
No training partners so lots of singles on bench
One Arm Dumbbell Row
50kg/110lbs x 14 reps, 70kg/154lbs x 14 reps, 90kg/198lbs x 14 reps

Close Grip Bench Press
to 175kg x 8 x 1 reps

DOHTBDL
to 189.6kg x 5 x 1 reps

[Mobster]

Monday
Might have trained a little too quick. Legs usually takes longer and I was done at around 1h 20mins. That MIGHT have had an effect on the leg curls and leg extensions
Lever Squat
Not sure if this is a PB.
120kg x 8 reps, 220kg x 8 reps, 350kg x 4 reps. No spotter

Iso Lever Leg Press
no warm up just this one set
200kg/440lbs (one leg at a time) x 6 reps

Lying Leg Curls
4p x 8 reps (easy) 9p x F dropped to 6p x 8 reps

s/s

Leg Extensions
1/2 stack x 8 reps, stack+12.5kg x F, dropped to stack x 8 reps

[Mobster]

Tuesday
Urgh. A very up and down workout. @ Powerhouse
Seated BB Press
to 112.5kg x 4 reps

Saxon Bar Work
This was all over the place.

[Mobster]

Thursday
Up and down workout. Might need to reset stuff
Dumbbell Curls
w/up (10kg), 15kg/33lbs x 12 reps, 25kg/55lbs x 12 reps, 35kg x 9 reps

Tricep Pressdown
w/up (just top plate) x 20 reps, 7p x 12 reps, 11p x 12 reps, 15p x 15 reps (by mistake - 12+3 - no wonder it felt hard lol) - sleeves on

Standing BB Wrist Curls (Flexor)
bar x 20 reps, 60kg x 12 reps, 90kg x 12 reps, 120kg x nothing. Just sat there. Dropped to 100kg/220lbs x 8 reps, dropped again to 60kg/132lbs x 20 reps

[Mobster]

Friday
Close Grip Bench Press
to 177.5kg/391lbs or so x 4 x 1 reps (slow but sure)

Iso Mid-Row
to 120kg/264lbs x 6 reps

MiraFit 60mm Rolling Handle
to set up +
LH: 85kg x 2 x 3 (meant to be 2-3 x 2) dropped back to 80kg x 3 (just)
RH: 92.5kg x 3 x 3 reps (tough)

[Mobster]

Monday
@ Powerhouse. Gonna regret this tomorrow lol

Hatfield Squat
w/up 100kg x 8 reps - no belt, 200kg x 6 reps - support belt only, 290kg/639lbs x 6 reps (PB at this weight)

Leg Press
Not as deep as at my gym so did more reps
200kg x 12 reps, 410kg x 12 reps, 650kg/1433lbs x 10 reps

Lying Leg Curls
7p x 8 reps, 15p x 8 (6+1+1) reps

Leg Extensions
3/4 stack x 12 reps both legs, 3/4 stack x 8 reps each leg (eqv to 1.5 stack x 2 legs)

[Mobster]

Tuesday
Seated Press
All over the damn place on the working set

Saxon bar Work
to 95kg/209lbs x 4 x 3 (2+1 on last set)

[Mobster]

Thursday
Meh. Up and down kinda gym session. Bwt: 307lbs - lowest in a long time. Hammer Curls weight and reps ok but brutal (to be expected) but hit a wall on Skull Crushers (and my heads with the bar on a warm up set lol). Forearm work hard but done

Hammer Dumbbell Curl
10kg x 20 reps then 30kg x 17 reps, 50kg x 17 reps, 70kg/154lbs x 17 reps
s/s

Skull Crushers - EZ Bar
9kg bar x 20 reps, 29kg x 12 reps, 49kg x 12 reps (hit head with load on last reps), 81.5kg/179.6lbs x 7 reps (aimed for 9)

Reverse Standing BB Wrist Curls - Extensors)
20kg bar x 20 reps, 40kg x 12 reps, 60kg/132lbs x 10 reps then dropped to 30kg/66lbs x 20 reps

[Mobster]

Friday
Kinda ok session. @ Powerhouse (all sessions this week at that gym)
Close Grip Bench Press
to 180kg/396lbs x 2 x 1 reps (slow grinders - no spot) then 175kg x 2 x 1 reps (spotted)

s/s

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

DOHTBDL - T/O
Belt kind of got in the way on the max rep sets
to 170kg x 2 x 3 reps

[Mobster]

Monday
Started late. Very much of a 'will I train or will I take a week off' cos I'm thinking I might need that soon. Anyway...
Power Squat Machine
to 565kg/1243lbs x 7 reps. Chalked my hands to pull hard into the machine so as to not bend the pads

Leg Press
to 632kg/1390lbs x 4 reps (depth needs to be better but happy to get this moving this time

Lying Leg Curls
to 7p x 8 reps (will work back to 9p etc)

Leg Extensions
to stack x 8 reps (as above)