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SteveGardener

Mobster's UK Muscle Log

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Tuesday
Rule of 8 reps again today
 
Seated Press
to 90-kilos x 8 reps

Hammer DB Curls
to about 119lbs x 8 reps

TPD
to 12 stack plates x 8 reps

Bwt: 313lbs

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Tuesday pm
Training grip with Shay
Vulcan Gripper
to 6/6 (level 18 if I remember properly) x 3 x 1 reps BH

ATB
to +135-kilos x 5 x 1 reps BH

Strength Shop Inch
2 x 1 reps BH (super level RH)

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Thursday
Back day
DOH thicker bar (40mm) deadlifts(1st 3 sets thumbless)
to 187-kilos x 4 reps 9all other sets 8)

Stirrup handle Low Cable Row
to stack +20-kilos x 8 reps

LPD - wide bar
to stack + 10-kilos x 8 reps

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Monday
Trained solo
SSB Hatfield Squats
to 305kg x 3 reps (same as 3 weeks ago. If I'd had a spot I'd have wanted 4)
 
Leg Press
to 395-kg x 8 reps

Leg Extensions
to 9 stack plates + 2.5kg x 8 reps

Lying Leg Curls
to 9 stack plates + 2.5kg x 8 reps

Bwt: 313lbs

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Thursday
Trained solo
DOH Deadlifts (all bar max set were thumbless - standard bar)
60kg x 8 reps, 100kg x 8 reps, 140kg x 8 reps, 190kg x 4 reps

Dumbbell Rows
70lbs x 8 reps, 86 x 8 reps, 100kg/220lbs x 5 reps

Lat Pulldowns (stirrup bar)
1/2 stack x 8 reps, stack x 8 reps, +15kg/33lbs x 8 reps

Bwt: 313lbs

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Friday
With Shay and Nicola

Close Grip Bench Press
to 140kg x 3, 3 and 4 reps (finally warmed up)

Fence Post Lift
40kg x 3 reps, 75kg x 3 reps, 90kg x 1 reps, 95kg x 1 reps, 115kg x 1 rep (ugly at 115). 

Wrist Roller
set up plus 45kg x 20 reps, 55kg x 20 reps, 60kg x 20 reps, 65kg x 20 reps, 70kg x 20 reps

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Monday
Solo again. Local gyms reopened
Lever Squat
to 250kg x 8 reps

Leg Press
to 400kg x 8 reps

Leg Extensions
to 10p x 8 reps

Lying Leg Curls
to 10p x 6 reps

Bwt: 315lbs

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Tuesday
Solo again (started late otherwise Shay would have been on board)

Seated Press
Right shoulder still sore (wear and tear).
to 95kg x 8 reps

Hammer DB Curls
to 65kg+ x 8 reps

TPD
to 13p x 6 reps

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Thursday
Shay and Dom back on board. Twinge on DL's needs stretching etc out
DOH DL (40mm bar)
to 192kg x 1 rep (meant to be 4)

Low Cable Row
to stack + 22.5kg and stacker pin x 8 reps

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Friday
@ Powerhouse Gym. Dom and Ken

Close Grip Bench Press
still sore right shoulder
to 160kg x 1 rep. Nice. Then we did a rep out with 60kg. Dom x 20, Ken x 26 and I'd said I'd do 5 more so... 31 reps

Bwt (gym scales): 312lbs

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Saturday
Playing with some grip tools Shay bought for the gym. I also did a deal on 2 x 50kg plates at sensible prices

Vulcan Gripper
Held back to save strength for the other stuff
to
LH: 5/5 x 4 x 1 reps
RH: 6/6 x 4 x 1 reps

MoonTop
to 15kg or so for me

HubTop
to 18kg or so for me

LeverTop
We did NOT do this in accordance to the rules (next time) and worked to 40+kg with different grips

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Monday
Trained with Dom. The pair of 50kg/110lb plates should be here today

SSB Hatfield Squats
305kg x 4 reps (got D to spot me back in)

Leg Press
to 405kg x 8 reps (easy)

Leg Extensions
to 10p +2.5kg x 8 reps

Lying Leg Curls
to 10p x 7 reps

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Thursday
Dom only. I didn't hear Shay banging on the door to come in lol. Back day

Underhand grip LPD
to stack x 8 reps

DB Rows
to 100kg x 8 reps

Low Cable Row - wide lat bar grip
to stack +15kg x 8 reps

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Friday am
Lots to do today if everyone plays there part. am workout, lunchtime podcast, pm workout and some work later

@Powerhouse Gym

Close Grip Bench Press
with Dom and ken
to 160kg x 2 x 1 reps (2nd rep was ugly lol)

Bwt: 314lbs

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Friday pm
Grip O'Clock. Shay and Nicola. 

Vulcan Gripper
LH: to 5/6 x N, VVN, VVN
RH: to 6/7 x VN, N, VVN (I think it''s around L20 or so on this spring)

2-Inch V-Bar
I used the Cambridge Roll Wheels and worked to 121kg with each hand

Rolling Thunder (stiff handle)
to 188kg total 1 rep with each hand

In between a tiny bit of hub and moontop work

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Tuesday
Seated Press
It feels like my bicep tendon where it goes over the shoulder that's sore. Anyway
to 97.5kg x 5 reps

Hammer DB Curls
Faffing about with the set up then 
to 70kg x 8 reps

s/s

TPD
to 13p x 8 reps (slightly better form when head is to the left of the cable not right)

W/Roller
60kg x 3 x 20 reps (last set hard - blip style)

Bwt: 315lbs

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Saturday
With Shay and Nicola
Vulcan Gripper
LH: 5/6 x 3 x N reps
RH: 6/7 x N, then 2 x 1 reps

Penny Pinch
to +16.25k x 4 attempts

Lever Top
Closer to the correct form
to +27.5kg BH and then to +30kg x 1 RH

Horn Top
to +72.5kg x 1 rep RH

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