Training Logs for 2021

Topics that focus on building strength and muscle using old school and modern training techniques. Post questions, share training tips and programs.

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Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Jun 21, 2021 4:20 am

Monday
The rule of 8. Trained in my home gym

SSB Squat Bar
to 240-kilos x 8 reps

45-degree Leg Press
to 480-kilos x 8 reps (all hole 3)

Leg Extensions
to 11p x 8 reps

Lying Leg Curls
to 10p x 8 reps

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Jun 22, 2021 3:37 am

Tuesday
Another day in my gym - solo. Rule of 8 applies

Close Grip Bench Press
to 122.5-kilos x 3 x 6 reps (working to 8)

s/s

Lat Pulldowns - wide bar
to stack x 8 reps

Wrist Roller
Full range reps
25-kilos x 3 x 3 reps

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Jun 22, 2021 3:38 am

Tuesday
Another day in my gym - solo. Rule of 8 applies

Close Grip Bench Press
to 122.5-kilos x 3 x 6 reps (working to 8)

s/s

Lat Pulldowns - wide bar
to stack x 8 reps

Wrist Roller
Full range reps
25-kilos x 3 x 3 reps

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Thu Jun 24, 2021 4:05 am

Thursday
Seated Press
to 92.5kg x 6 reps

s/s

Hammer DB Curls
to 67.5kg x 5 reps @

Skull Crushers
to 53.75kg x 8 reps (SO)

s/s

Reverse Wrist Curls
38.75lbs x 3 x 15 reps

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Jun 25, 2021 3:01 am

Friday
@ Powerhouse Gym
Close Grip Bench Press
122.5-kilos x 3 x 7 reps

Low Cable Row
to stack x 8 reps

Gym Wrist Roller
It's a set up I made for them - all of 2 inches but effective. Not braced like my set up
10kg x 3 x 3 reps

Bwt: 22st 4lbs / 312lbs

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Jun 25, 2021 3:02 am

Friday
@ Powerhouse Gym
Close Grip Bench Press
122.5-kilos x 3 x 7 reps

Low Cable Row
to stack x 8 reps

Gym Wrist Roller
It's a set up I made for them - all of 2 inches but effective. Not braced like my set up
10kg x 3 x 3 reps

Bwt: 22st 4lbs / 312lbs

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Jun 28, 2021 4:00 am

Monday
@ my gym. The rule of 8 still applies. Wrote up an 8 week training program for a client before the gym
Lever Squat
super deep 60kg x 8 reps, super deep (ass to the grass) 140kg x 8 reps. Normal depth 220kg x 6 reps

Iso Leg Press
to 120kg x 8 reps

Leg Extensions
to 11p+2.5kg (and stack pin) x 8 reps

Lying Leg Curls
Could not do the top set. Knackered from the deep squats??

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Jun 29, 2021 3:49 am

Tuesday
Close Grip Bench Press
to 122.5-kilos x 3 x 8 reps

DOHTBDLTL
to 127-kilos x 8 reps

Reverse Wrist Curls
38.75lbs x 3 x 16 reps

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Thu Jul 01, 2021 4:59 am

Thursday
@ my home gym
Seated BB Press
to 923.5-kilos x 7 reps

Hammer DB Curls
to 67.5-kilos x 6 reps @

Skull Crushers
to 55-kilos x 8 reps

s/s

TPD
7p x 20 reps

Wrist Roller
25-kilos x 3 x 3 reps (each rep was alternated between clockwise and anti-clockwise)

Mobster
Posts: 1680
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Jul 02, 2021 3:22 am

Friday
Close Grip Bench Press
to 125-kilos/275lbs x 3 x 6 reps (more there but I'll save it for next time)

Mid Iso Row
to 100-kilos/220lbs

Reverse Dumbbell Wrist Curls
17.5-kilos x 3 x 20 reps

Bwt: 22st 8lbs/316lbs

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