Let's bench 4 plates

[Mobster]

Trying to smash the 120kg/264lbs

[Mobster]

Thursday
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day

Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps

s/s

Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself

Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10

[Mobster]

Friday
Early @ Powerhouse cos I was doing podcasts after. Trained with Chris J
Iso Lateral Bench Press
40kg x 8 reps, 60kg x 8 reps and 80kg/176lbs x 8 reps plus a couple with 100kg/220lbs just cos. We also dropped to 20kg/44lbs for 40+ reps for the challenge

Iso Lateral Mid Row
Much higher rep range. Pumped one lat then the next which felt odd lol
40kg x 20, 60kg x 20 and 80kg/176lbs x 15 reps.

Rear Delt Cable Pulls
4p x 12 reps, 5p x 12 reps and 6p x 9 reps

[Mobster]

Monday
Still on the rep scheme. @ Powerhouse. No sign of the wanna be training buddy Paul D (super keen Friday... not so much Monday)
Hatfield Squat
HUGE faff sorting out the pads on the Safety Squat Bar (took 15 minutes). As was the bar sitting on my neck was properly uncomfortable.
Bar x 20 reps, 100kg/220lbs x 14 reps, 170kg/352lbs x 14 reps, 240kg/528lbs x 14 reps

Leg Press
Feet lower down on the footplate than I previously use
120kg x 20 reps, 240kg x 20 reps, 360kg/792lbs x 20 reps

Lying Leg Curls
8p x 12 reps, 15p x 12 reps

Leg Extensions
1/2 stack x 20 reps, stack x 16+4 reps

[Mobster]

Tuesday
@ Powerhouse. Still on the 20 rep vibe
Forward - into the machine facing Iso-Press
Per Iso arm - 1 side at a time 12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 27.5kg/60lbs x 15 reps

Dumbbells Side Laterals
7.5kg/16lbs x 3 x 20 reps
Nice delt pump. I lean forward slightly to keep the tension on the side delt. I also 'tip' the dumbbell forward at the top a little

3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 115kg/253lbs x 1 (up only - skin tear from yesterday opened up so there was a little blood). Up AND down next time

[Mobster]

Thursday
Arm day. Left elbow aches
Hammer DB Curls
10kg x 20, 30kg x 20, 40kg x 20 and 50kg/110lbs x 15 reps. Nice burn here

s/s

Tricep Pressdowns - cambered bar as per
3p x 20, 6p x 20, 9p x 20 and 12p (sleeves on) x 15 reps

Standing BB Wrist Curls - Flexors
bar x 20, 40kg x 20, 60kg x 20 and 80kg x 15 reps

Bwt: 325lbs

[Mobster]

Friday
Left elbow still tweaky. Took 1 x 200mg ibuprofen pre workout
Iso Lateral Incline Bench
No assist and all started from dead stop maximal stretch position.
40kg x 8, 60kg x 8 and 82.5kg/181.5lbs a side x 8 reps (sleeves on)

Lat Pulldowns
Small V Mag Grip Type Handle
6p x 20, 12p x 20 and 15p x 20 then stack x 12 reps

Rear Delt Cable Pulls
to 6p x 12 reps

[Mobster]

Monday
@ Powerhouse. Took 200mg Ibuprofen for the elbow and left hip
Hatfield Squat Platz Challenge
w/up inc hip rotations
100kg x 16 reps, 170kg x 16 reps and 240kg/528lbs x 16 reps (hard lol)

Leg Press
200kg x 20 reps, 300kg x 20 reps and 400kg x 20 reps (might have f**ked that up lol)

Leg Extensions
stack x 20 reps, 11p (bit over a half stack - 1 leg at a time) x 20 reps

Lying Leg Curls
8p x 12 reps, 15p x 9 reps

[Mobster]

Tuesday
Iso Press - Facing In
1 arm at a time. Weight per side
12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 28.75kg/64lbs x 15 reps

Side Laterals
Keep the form good on these
10kg x 3 x 15 reps

3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 112.5kg/247.5lbs x 1 (tiny bit of slippage on the down stroke)

[Mobster]

Thursday
Left elbow tweaking. Big issue training tricep. One suggestion was the crazy weights on w/roller. Another might be the 20 reps etc
Bi/Tri Machine
Bicep
to 5p x 20 reps

Tricep
to 8p x 20 then switched to one arm at a time (elbow issue) with 5p x 20 reps RH
+
1 Arm Cable Tricep
to 6p x 20 reps (RH - L:H was less due to pain)

Over The Knee Reverse Dumbbell Wrist Curls
5, 10, 15 and 20kg//44lbs to 11 reps then 22.5kg/49.5lbs x 8 reps