Approved Log Mobster - back on the grind log

[SteveMobsterG]

Monday
Different approach with the foot a little less off the gas. @ Local gym
Power Squat Machine
First time in ages
200kg x 8 reps, 320kg x 6 reps, 530kg/1166lbs x 2 reps (PB on that machine). On a better day I'd have hit 4 reps

Leg Press
Feet a lot lower down the foot plate
200kg x 8 reps, 300kg x 8 reps and 400kg/880lbs x 8 reps

Lying Leg Curl
8p x 8 reps, 15p x 6 reps (faster pace than peviously)

s/s

Leg Extension
stac x 2 x 16 reps

 

[SteveMobsterG]

Tuesday
Seated Press
Usual warm up. Bar x 20 reps, 52.5kg x 15 reps, 82.5kg x 15 reps

Saxon Bar
Bar x 12 reps, 52.5kg x 3 reps, 82.5kg x 3 reps, 92.5kg x F, dropped back to 82.5kg/181.5lbs x 3 x 3 reps

Dumbbell Bench Press
Testing it. First time in a LONG time. Could easily be 20 years.
10kg @ x 20 reps, 15kg @ x 20 reps, 25kg @ x 20 reps then 30kg/66lbs x 15 reps. Nice pump

 

[SteveMobsterG]

Thursday
Light arm day
Veins and pump on point
Dumbbell Curl
10kg x 20 reps, 20kg x 12 reps, 30kg/66lbs x 8 reps

s/s

Tricep Pressdown (followed by one arm cable) - on ez handle
7p x 12 reps, 10p x 12 reps, 13p/78kg/174lbs x 8 reps

Standing BB Wrist Curl
bar x 20 reps, 50kg x 15 reps, 80kg x 15 reps, 90kg x 12 reps. Broomstick x 20 reps

Overall feeling the effects of being back to RT but equally looking vascular, nice pump and done quite quickly (45 mins?)

 

[SteveMobsterG]

Friday
Already starting to feel a litle more energy
Dumbbell Bench
Right front delt a little sort before
10kg x 8 rep[s, 20kg x 8 reps, 30kg x 8 reps and then (with a little help into position) 40kg/88lbs per hand x 8 reps

Low Cable Row
One handed
6p x 8 reps, 12p x 8 reps and 18p/eqv to 108kg/237llbs x 8 reps

Thick Handled Dumbbell Work
66.25kg/145.75lbs x 1, 2 and 3 n/s reps

 

[SteveMobsterG]

Monday
Power Squat Machine
Gym might be getting a new (and possibly better) one
warm up, 150kg x 8 reps, 300kg x 8 reps, 410kg/900+lbs (could have loaded it better for 450kg) x 8 reps. Teeny twinge as I racked it

Leg Press
150kg x 15 reps, 300kg x 15 reps, 450kg/990lbs x 15 reps

Seated Leg Curls
1/2 stack x 20 reps, stack x 20 reps

Leg Extensions
stack x 2 x 17 reps

 

[SteveMobsterG]

Tuesday
Good solid workout
Seated BB Press
W/ups, bar x 15 rep[s, 52.5kg x 15 reps, 90kg/198lbs x 15 reps

Reverse Pec Dec / Rear Delt Work
Started at the least amount of weight and worked my way down 1 set/1 plate at a time (to get the feel of it) to 62kg/134lbs x 12 reps

Saxon Bar Work
Bar x 8 reps, 52.5kg x 3 reps, 72.5kg x 3 reps, 82.5kg/181.5lbs x 3 x 3 reps

 

[SteveMobsterG]

Thursday
My 'heavy' arm day. Nice pump
Hammer Dumbbell Curl
10kg x 20 reps, 30kg x 15 reps, 50kg x 15 reps, 70kg/154lbs x 15 reps

Skull Crushers + Cable Extensions (on Multi-angle machine)
bar (9kg) x 20 reps, 29kg x 15 reps, 49kg x 15 reps, 69kg/152lbs x 15 reps + 3p x 15 reps, 5p x 15 reps, 7p x 12 reps L and 15 reps R

Standing BB Reverse Wrist Curls
bar x 20 reps, 40kg x 15 reps, 60kg x 12 reps