Let's bench 4 plates

[Mobster]

Thursday
Took my time and chewed the fat with a gym buddy.
Dumbbell Curls
w/up then 15kg/33lbs x 20 reps, 25kg/55lbs x 20 reps, 35kg/77lbs x 16 reps - nice pump

s/s

EZ Bar Skull Crushers
bar/9kg x 20 reps, 19kg/42lbs x 20 reps, 29kg/64lbs x 20 reps, 49kg/108lbs x 16 reps

Reverse Dumbbell Wrist Curls - Extensors
7.5kg/16lbs x 20 reps, 15kg/33lbs x 20 reps, 22.5kg/50lbs x 10+6 reps

[Mobster]

Friday
Iso Bench Press
w/up, 40kg x 8 reps, 60kg x 8 reps, 100kg/220lbs x 4 HAF reps

Iso Low Lever Row
w/up, 40kg x 20 reps, 60kg x 20 reps, 85kg/187lbs x 15 reps - pumped wide lol

One hand Saxon Bar (3-inch) Work
BH: 12.5kg x 3 reps @, 22.5kg x 3 reps @, 32.5kg/72.5lbs 3 reps @
LH: 45kg/99lbs x 3 x 1 with finger spot
RH: 55kg x 1 ugly rep, dropped to 53.75lbs x 3 x 1 reps with finger spot

Btw: 326lbs

[Mobster]

Screenshot of the one hand saxon bar work

[Mobster]

Monday
Faffed about a bit.
Hatfield Squat
w/up, 100kg x 15 reps, 170kg x 15 reps, 260kg/572lbs x 12 reps (m'eh)

Leg Press
220kg x 20 reps, 340kg x 20 reps, 460kg/1012lbs x 15 reps (easy)

Lying Leg Curls
8p x 12 reps, 16p x 10 r/p reps

Leg Extensions
15p x 20 reps, 16p x 10 r/p reps

Bwt: 324lbs

[Mobster]

Tuesday
Seated Iso Lateral Press
w/up then 10kg a side x 20 reps, 20kg x 20 reps, 30kg x 20 reps and 42.5kg/94+lbs

Side Laterals
12.5kg/27+lbs x 3 x 17 reps

Adjustable Thick Bar
First time in ages and did well
to set up + 130kg/286lbs x 1 rep @ hand
Felt good and heavier than when last tested ages ago. For the 120kg/264lbs dumbbell (arrives Thursday)

[Mobster]

Thursday
Heavy day (will be going back to low reps to up power as much as possible for the dumbbell work)
Hammer DB Curls
w/up 30kg x 20 reps, 50kg x 20 reps, 70kg/154lbs x 17 reps

Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 13p x 15 reps (eqv to 78kg/172lbs) - kinda easy

Dumbbell arrived

Dumbbell Wrist Curls
22.5kg x 20 reps, 35kg x 20 reps, 50kg x 6R/4L (have been as high as 50kg/110lbs some years back)

[Mobster]

Friday
Up and down workout. See comments
Iso Inc Bench Machine
40kg x 8 reps, 75kg (might have been an idea to stay at 60kg - see next set) x 8 reps, 100kg/220lbs @ side x 2 (2 less than last time - might have shot my bolt here)

s/s

Iso Mid Row Machine
40kg x 8 reps, 75kg x 8 reps and 90kg/198lbs a side x 8 reps (easy)

Saxon Bar Work
All over the place. I butted my right hand a few days ago which caused very mild hyper-contracted position. Wear and tear means that makes it ache for a day or two. Plus yesterdays big weight fun on the dumbbell might have affected it too.
Warm ups were fine
LH: 45kg/99lbs x 3-4 x 1 reps
RH: tried 56.25kg x fail, 53.75kg x fail. Dropped to 52.5kg x 3-4 x 1 reps

Had a gym member (Samantha) take a photo of me, the bell and the owner Gareth for fun.

[Mobster]

Monday
Heavy again to build power for Dumbbell lift
Hatfield Squats
w/up, 100kg x 8 reps, 200kg x 8 reps, 300kg/660lbs x 4 reps

Leg Press
200kg x 8 reps, 400kg x 8 reps, 600kg/1300+lbs x 8 reps

Lying Leg Curls
8p x 8 reps, 17p x 8 r/p reps

Leg Extensions
3/4 stack (15p) x 8 reps, then one leg with 17p x 4 reps

[Mobster]

Tuesday
Seated BB Press
High rep warm up, bar x 8 reps, 80kg x 6 reps, 100kg x 5 reps, 105kg x 5 reps, 110kg/242lbs x 4 reps (not too sniffy after not BB pressing with a bar for 8+ weeks)

Rolling Thunder (super stiff handle) Work
For 120kg dumbbell
BH: 60kg x 3 reps @, 90kg x 3 reps @
LH: +120kg x 1, 3 and 3 reps (surprisingly good)
RH: +127.5kg x 3 x 1 reps (harder)

Rear Delt Cable Work (for bench accessory work)
3p x 12, 5p x 8, 7p x 8 and 8p x 8 reps

[Mobster]

Thursday
Nice to see I've lost little to no strength on the volume work
Hammer DB Curls
10kg x 12 reps, 30kg x 8 reps, 50kg x 8 reps, 80kg x 8 reps, 90kg/198lbs x 6 reps

EZ Skull Crushers
bar x 20 reps, 29kg x 8 reps, 49kg x 8 reps, 69kg x 8 reps, 89kg/196lbs x 6 reps

Plate Pinch
2 x 10kg/22/44lbs x 2 x 3 reps and then walked about a little. Topped at 2 x 15kg/33/66lbs plates x 3 x 1 reps (used my free hand index finger and thumb as an assist)

Reverse DB Wrist Curls
7.5kg x 8 reps, 15kg x 8 reps, 22.5kg x 8 reps. Added a strap and did 8 hard (range of motion could have been better) 30kg/66lbs x 8 reps