Friday
Dumbbell Bench Press
Worked to a failed attempt with 55kg/121lbs a hand. It's had to get a good set up with the guys handing me the bells on my top weight. Still a bit off dropping back to 50kg/110lbs but muscled out 9 reps
Supported Chest Rows
to 90kg/198bs on super hard Primal machine x 4 reps
Thick Handled Dumbbell Work
RH only today. Mis-loaded 80kg and wondered why it wouldn't move lol. Dropped to working weight
70kg/154lbs + set up x 3 x 3 r/p reps
Dumbbell Bench Press
Worked to a failed attempt with 55kg/121lbs a hand. It's had to get a good set up with the guys handing me the bells on my top weight. Still a bit off dropping back to 50kg/110lbs but muscled out 9 reps
Supported Chest Rows
to 90kg/198bs on super hard Primal machine x 4 reps
Thick Handled Dumbbell Work
RH only today. Mis-loaded 80kg and wondered why it wouldn't move lol. Dropped to working weight
70kg/154lbs + set up x 3 x 3 r/p reps
Monday
Time to set some targets for the next 8 weeks
Hatfield Squats
110kg x 8 reps, 220kg x 8 reps and 335kg/737lbs x 4 reps
Leg Press
220kg x 8 reps, 430kg x 8 reps, 640kg/1408lbs x 10 reps (did 10 just cos)
Lying Leg Curls
8p x 8 reps, 16p + stacker plate x 5 r/p reps
s/s
Leg Extensions
stack x 2 x 12 reps
Time to set some targets for the next 8 weeks
Hatfield Squats
110kg x 8 reps, 220kg x 8 reps and 335kg/737lbs x 4 reps
Leg Press
220kg x 8 reps, 430kg x 8 reps, 640kg/1408lbs x 10 reps (did 10 just cos)
Lying Leg Curls
8p x 8 reps, 16p + stacker plate x 5 r/p reps
s/s
Leg Extensions
stack x 2 x 12 reps
Nice Bru
Thursday
'Light' Arm Day
Dumbbell Curls
5kg x 20 w/up, 12.5kg x 8, 25kg x 8 and 35kg/77lbs x 8 and a d/s of 5kg x 20
s/s
Tricep Pressdowns
3p x 20, 7p x 8 reps, 12p x 8 and 17p x 8. d/s on MA cable 8p x 15
Standing BB Wrist Curls - Flexor
bar x 20, 60kg x 8, 90kg/264lbs x 8 and then JB Broomstick work x 40 and more arm down x 20.
Forearms looked freaky
'Light' Arm Day
Dumbbell Curls
5kg x 20 w/up, 12.5kg x 8, 25kg x 8 and 35kg/77lbs x 8 and a d/s of 5kg x 20
s/s
Tricep Pressdowns
3p x 20, 7p x 8 reps, 12p x 8 and 17p x 8. d/s on MA cable 8p x 15
Standing BB Wrist Curls - Flexor
bar x 20, 60kg x 8, 90kg/264lbs x 8 and then JB Broomstick work x 40 and more arm down x 20.
Forearms looked freaky
Friday
Took my sweet time. Lots of time with the boys
Dumbbell Bench Press
w/up, 12.5kg x 15, 30kg x 15, 50kg/110lbs x 10
Lat Pulldowns and Chins
1/2 stack x 12, 18p x 12 then x 8, 5 and 6 reps @ 319lbs
Thick Handled Dumbbell Work
LH only. Set up + 62.5kg/137.5lbs x 3, 3 and 4
Took my sweet time. Lots of time with the boys
Dumbbell Bench Press
w/up, 12.5kg x 15, 30kg x 15, 50kg/110lbs x 10
Lat Pulldowns and Chins
1/2 stack x 12, 18p x 12 then x 8, 5 and 6 reps @ 319lbs
Thick Handled Dumbbell Work
LH only. Set up + 62.5kg/137.5lbs x 3, 3 and 4
Monday
If its... you know the rest. BIG leg day
Hip Belt Squat
150kg x 8 reps, 290kg x 8 reps, 430kg x 6 reps. Had 500kg/1100lbs in mind so loaded 490kg/1078lbs x 3 reps (PB). Vid/pic done
Leg Press
240kg x 8 reps, 430kg x 8 reps, 650kg/1430lbs x 6 reps
Lying Leg Curls
8p x 8 reps, 16p+1 stacker plate x 6 r/rp reps
s/s
Leg Extensions
stack (125kg/275lbs) x 2 x 13 reps
If its... you know the rest. BIG leg day
Hip Belt Squat
150kg x 8 reps, 290kg x 8 reps, 430kg x 6 reps. Had 500kg/1100lbs in mind so loaded 490kg/1078lbs x 3 reps (PB). Vid/pic done
Leg Press
240kg x 8 reps, 430kg x 8 reps, 650kg/1430lbs x 6 reps
Lying Leg Curls
8p x 8 reps, 16p+1 stacker plate x 6 r/rp reps
s/s
Leg Extensions
stack (125kg/275lbs) x 2 x 13 reps
1078 lbs right? WOW!!!
@Mobster way to go man. those are some big weights. my goodness 1430 total is some serious strength. you are a monster
Looks like you're having a lot of fun. You're pushing some big-time weight. You have the strength of an ox.
@Mobster
@Mobster Tremendous job on this. The leg training is definitely on point. We want to see you continue to get stronger. That would be amazing.
@Mobster bro mobster you need to put up vids to show us how it done. you gotta push it for us. you scaring me how strong you is. gonna be tough to face in prison. will have to wait till you drop soap to shank
@Mobster You are killing it man. Gotta give you a lot of credit on this. I like that. You're hitting the pressing and then the leg curls hitting both sides of the legs as crucial for development and strength.
bros you are showing how to strength train. much love your way on this. this is a legit and serious training session
@Mobster
@Mobster Shifting some serious weight right here! Awesome work bro!
That's insanely fucking awesome you absolutely crushed this huge leg day
Similar threads
- Article
