Approved Log Mobster - back on the grind log

[Tiger Salman Khan]

good job mobster..........

 

[SteveMobsterG]

So I'm gonna do an 16 week prog (ending approx at the end of February)and try for the 200kg/440lbs again. Go back through this log I saw what I was doing on September 9th which was 140kg for 3 x 7 sets. That seems a bit much set wise so I'll stick to the following:

Wk1: 145kg 5 x 3
Wk2: 147.5kg 5 x 3
Wk3: 150kg 5 x 3
Wk4: 152.5kg 5 x 3
Wk5: 155kg 5 x 3
Wk6: 157.5kg x 5 x 3
Wk7: 160kg 5 x 3
Wk8: 162.5kg x 5 x 3

At this point, baring in mind I did 5 heavy sets today to 165kg x 3, I'll review the sets and reps. My last 1-2 sessions (Wk15 or so) will be 4 x 1 x 190kg

 

[25homes]

Thursday
Different approach to arms today. This helps when you come off cycle to not do the head in. I will, at some point, cycle back up to the heavier weights

Alternate Dumbbell Curls
*First 3 sets seated
*10kg@ x 12, *17.5kg@ x 12, *22.5kg@ x 8, 25kg x 8 and 27.5kg x 8

s/s

Tricep Pressdowns on Lat Pulldown Machine
1st set on MA mach while I waited for the pulldown. Then 10p x 12, 15p x 8 and then 17p (poss PB?) x 8

Standing BB Wrist Curls
bar x 12, 30kg x 12, 40kg x 12, 50kg x 12 and 60kg x 8

Bwt: 333lbs

nice work bro

 

[Topps_Baseball88]

Ok now let's see mobster hit 350lbs Bodyweight

 

[ballin2504]

Kinda like a Deload

 

[SteveMobsterG]

Monday
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4

Leg Press
232kg x 8, 432kg x 8 and 732kg x 4 (hard lol - quads lighting up)

Lying Leg Curls
hams felt it again
4p x 8, 6p x 8

Leg Extensions
1/2 stack x 8, stack +18.75kg x 4

Bwt: 332lbs

 

[SteveMobsterG]

Ok now let's see mobster hit 350lbs Bodyweight

No... I need to do more cardio just to get used to being 330+

 

[Topps_Baseball88]

No... I need to do more cardio just to get used to being 330+

Come on I need you at 350 so you can lift that small car for the community

 

[SteveMobsterG]

Tuesday
Seated Press
to 105kg x 4 reps (retrying Cerebus triple ply sleeves)

Saxon Bar Work
to 105kg/231lbs x 5 x 2 (all bar one set were hands off between reps)

Bwt: 332lbs

 

[MUSTANG_18]

Monday
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4

Leg Press
232kg x 8, 432kg x 8 and 732kg x 4 (hard lol - quads lighting up)

Lying Leg Curls
hams felt it again
4p x 8, 6p x 8

Leg Extensions
1/2 stack x 8, stack +18.75kg x 4

Bwt: 332lbs

@SteveMobsterG the real king of big weights right there FACT