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: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Feb 19, 2021 8:44 am

Friday PM
Grip Machine work
to 102.5-kilos x 2 x 10 reps
HAF in that where the 3/4-inch handles press into the palms it's bordering on painful.

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Feb 22, 2021 3:58 am

Monday
Solid session with Paul (Dom on school run duties)
SSB Hatfield Squats
to 290kg x 4 reps

45-degree Leg Press
to 654kg x 8 reps

Leg Extensions
to 10p x 10 reps

Lying Leg Curls
to 9p x 10 reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Feb 23, 2021 2:30 am

Tuesday
Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol)
Dumbbell Seated Press
to 70lbs x 16 reps

Hammer Dumbbell Curls
to 70lbs x 17 reps

Skull Crushers
to 53-kilos x 18 reps

Wrist Roller Work
102.5-kilos x 3 x 15 reps

Reverse Dumbbell Wrist Curl
24lbs x 3 x 16 reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Thu Feb 25, 2021 2:51 am

Started taking on #lockdown clients as of today.

Thursday
Chest Supported Rows (M)
bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that)

One Arm DB Rows (N)
86lbs x 12 reps, 2 x 90kg

Lat Pulldowns (W)
Did a bit of volume
1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps

DOH Deadlifts
60kg x 12 reps, 110kg x 9 reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Feb 26, 2021 2:08 am

Friday
Lower back a little stiff today. Paul and Ken on the team.

Close Grip Bench Press
to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps

Wrist Roller
102.5kg x 16 reps, then 2 x 20 reps (hands locked in)

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Mar 01, 2021 2:54 am

Monday
No one else but me (inc the new client... lazy fuck. Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me)

Lever Squats
to 280kg x 6 reps

Iso Lever Leg Press
to 135kg x 6 reps (HAF) a leg. One at a time

Leg Extensions
to 10p+2.kg x 10 reps

Lying Leg Curls
to 10p x 7+3 reps (HAF as per)

Doing a deal (hopefully) on buying a Pec Dec for the gym

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Mar 02, 2021 4:17 am

Tuesday
Coached another client Ala through a back workout @ 7.30am

Seated Dumbbell Press
to 70lbs x 17 reps

Hammer DB Curls
to 70lbs x 17 reps

Skull Crushers
to 53-kilos x 18 reps

Wrist Roller
102.5-kilos x 3 x 20 reps

Reverse Wrist Curls
24lbs x 3 x 18 reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Mar 05, 2021 2:06 am

Friday
Full team (5 total)
Close Grip Bench Press
to 142.5-kilos x 5 x 1 reps (slow off the chest today)

Pec Dec
Half the stack x 25 reps (left arm tendinitis)

Close Grip Bench Press
to 60-kilos x 25 reps

Wrist Roller
to 105-kilos x 3 x 15 reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Mar 08, 2021 4:09 am

Monday
SSB Hatfield Squat
to 300kg x 4 reps (needed the belt a little tighter)

Leg Press
to 664kg x 8 reps (still nearly popping out of the seat)

Leg Extensions
to 11p x 12 reps

Lying Leg Curls
to whatever (not noted) x 9+3 r/p reps

Mobster
Posts: 1672
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Mar 09, 2021 3:47 am

Tuesday
I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am

Seated Dumbbell Press
to 70lbs x 12 reps

Hammer Curls
to 70lbs x 18 reps

Tricep Pressdown
(gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow)

Wrist Roller
to 105-kilos x 16 then 2 x 20 reps

Reverse Wrist Curls
later on

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