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SteveGardener

Mobster's UK Muscle Log

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Monday
Leg Press
to 700-kilos x 8 reps (held back to do better on squats)

Power Squat Machine
to 450-kilos x 6 reps

Seated Leg Curls
to stack + 5.5p x 1 5 reps

Leg Extensions
to stack x 15 reps
 
Bwt: 302lbs with hoody on

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Thursday
Trained solo

Seated BB Press
to 100-kilos x 6 reps

Hammer DB Curls
to 65-kilos x 2 x 8 reps

TKB
to 22.5kg x 7 hard reps (trying to be strict)

Tricep Pressdowns
Used the harder machine deliberately
to 13p x 8 reps

Bwt: 301lbs

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Friday
Annoying cramps in hamstrings and calves. Also slight spasms in my lower back.

Close Grip Bench
3 man crew today
to 130kg x 3 reps, 135kg x 3 reps, 140kg x 2 x 3 reps

Iso Pulldowns
to 70kg x 6 reps

Rolling Thunder
No probs at the lower weights
80kg x 8 reps @, 120kg x 3 reps @, 160kg (on blocks) x 3 reps @, 185kg x F, F reps

Bwt: 303lbs

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Monday
So... back spasms are 'fun'. One 500mg anti-inflammatory and a LOT of stretching later... Trained with Paul and said 'let's have a rep day' (which is like a deload). All sets were 'you-go-I-go'

Leg Press
40kg x 30 reps, 80kg x 30 reps, 120kg x 30 reps. 160kg and so on until 240kg x 30 eeek reps (rest pause style)

I wanted to do SSB squats but the rack looked like it was gonna be in use for ever.

Power Squat Machine
50-kilos then 100, 150 and 200 x 8 reps. Spasm lowering the set up for Paul (a lot shorter than me)

Seated Leg Curls (s/setted with...)
5p x 20 reps to stack x 20 reps

Leg Extensions
to stack x 15 ouch OMFG reps

Bwt: 303lbs

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Friday
No shoulders and arms yesterday. A short trail walk. Trained with the team on the bench press

Iso Lever Row
40kg x 8 reps, 80kg x 8 reps, 120kg x 8 reps

Close Grip Bench Press
to 142.5kg x 3 x 3 reps

Adj T/Bar
to 131.5kg x 3 x 3 reps (had to re chalk for a couple of reps)

Bwt: 304.5lbs... and I didn't go crazy food wise. 

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Monday
SSB Squat
(Hatfield style you use your hands to pull yourself up - only did this on the last set)
Bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 6 reps, 180-kilos x 6 reps

Leg Press
160-kilos x 30 reps, 200-kilos x 30 reps, 240-kilos x 30 reps, 280-kilos x 20 reps (I could feel my spinal erectors on this set)

Seated Leg Curls
10p x 25 reps, 15p x 25 reps, 20p x 25 r/p reps

Leg Extensions
10p x 25 reps, 15p x 25 reps, 20p x 20 r/p reps

All the sets were more or less you go I go .

Bwt: 305.5lbs - interesting if only cos we were on the road yesterday and didn't eat that much.

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Monday
Power Squat Machine
to 460kg x 4 reps (more there)

Leg Press
to 280kg x 25 reps (other sets 30)

Seated Leg Curls
to stack x 25 reps

Leg Extensions
to stack x 20 hard ass reps

Bwt: 303lbs

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Tuesday
I needed this session to be a LOT better than last weeks. That was 2 goes of which in one I got to the max and nothing happened and 4+ hours later I managed a mere 2 singles. The 110+kg is HARD on the skin.

Two Hand Pinch
to 110.2kg x 4 (of 5) x 1 reps

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Friday
Just me and Paul D today. Meat order then gym.
Close Grip Bench Press
to 150-kilos x 6  1 reps for me (good sesh for Paul too)

s/s

Lat Pulldowns
to stack x 12 reps

s/s

Fence Post
took a little work to find my groove on the heavy sets
to 105+ kilos x 3 x 3 reps @

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Monday
Hatfield Squats with a Safety Squat Bar
to an all time PB with 260kg x 1 rep. More there

Leg Press
sets of 30 to 280kg and then 20 x 300kg

Seated Leg Curls and Leg Extensions s/s
to stack x 25 reps @

Bwt: 299lbs in t-shirt and shorts

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Friday
No training partners again. No matter - s**t got done
Close Grip Bench Press
to 150-kilos x 1 then 152.5-kilos x 4 x 1 reps

Mid-Iso Row
to 85-kilos a side x 6 reps

Rolling Thunder work
Stiff handle as per
to 162.5-kilos x 2/3, 3 and 1/3 reps (LH/RH)

Bwt: 300lbs

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Monday
The hell that is leg day... made more hellish ha ha. We (Paul back in) decided to go again on the SSB/Hatfield squats.

SSB/Hatfield squats
to 5 plates a side / 240kg - 528lbs x 6 reps (including the last one where I sat down 100% on the bench - much harder to stand up from). I also had a go at a walk out with 7 plates / 300-kilos or 660lbs. This made me think I MIGHT doa  rep but I'd be in trouble raking it back after.

Leg Press
to 300-kilos x 21 reps... tiny bit brutal

Seated Leg Curls
to stack x 25 reps

s/s with

Leg Extensions
to stack x 20 reps

Bwt: 302lbs

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Friday
Paul and myself - good session
Close Grip Bench Press
to 155-kilos x 5 x 1 reps

s/s

Iso Lever Row
to 130-kilos x 4/6 reps

Adjustable Thick Bar
to set up plus 132.5-kilos x 2 x 3 reps (with a pinkie assist) BH then 1 x 3 with assist LH and a solid 3 reps RH

Bwt: 300lbs (moody belly last night)

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