Mobsters diary continues...

[Steve Gardener]

Sunday
Shite session. All I can think of is the handful of beers and junk food I have on Saturday night does me no favours at all Sunday morning. I really struggled through this session today.

THP
re set equipment with two small 1-kilo discs inside the collars to stop the looseness of the set up occuring. Dunno if this affected my lifting.
25-kilos x 6 n/s reps, 65-kilos x 1 rep, 70-kilos x 1 rep, 75-kilos x 1 rep, 80-kilos x 1 rep, 85-kilos x a few attempts

R/Thunder (n/h)
B/H: 60-kilos x 3 reps alternating
L/H: 70-kilos x 3 x 1 reps (quite a quick pace), 78.75-kilos x 4 x 1 reps (hard)
R/H: 86.25-kilos x 6 x 1 reps inc the middle three pratically back-to-back.

Grippers later

[Steve Gardener]

Looking back through just this log shows that Sundays and more so the pinch is definitely a hit and miss affair. One week I'll be close to PB's and the next down 5-kilos or worse. The progress on the 70mm thick session Wednesday's at Gymnation is slow but steady and I seem to hit that target 9 times of ten. That is as bizarre as I do v-bar first. On the odd occasion I recall I'm pretty sure it weren't that great when I preceded 2HP at the unit with RT work. Yet todays RT work was as it should be - neither great nor bad but just as per my targets.

Either I need to go up to 60mm as per Mikeals suggestion or do RT work before 2HP every time and get used to it or look to make very small steps - perhaps move up in weight every 2-3 weeks as means of making progress. Interestingly enough Martin S seems to do singles only on 2HP as does Mikeal on V-bar.

[Steve Gardener]

Sunday pm
Grippers
Not too bad. Not as good as before but could have been worse
Usual warm up then
L/H: to CoC 3 x 5 x 1 assisted closes
R/H: to BBSE x 5 x 1 assisted closes

[Steve Gardener]

Monday
warm up and stretch
Hack Squat
0-kilos x 10 reps, 40-kilos x 10 reps, 70-kilos x 10 reps, 95-kilos x 10 reps

C G bench press
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 62.5-kilos a side x 3 reps

One arm cable row
105lbs stack x 10 reps @, plus 10-kilos x 10 reps @, plus 22.5-kilos x 10 reps @

3" Wrist roller
A/C/W: 40-kilos a x 3 x 1 reps, 60-kilos x 3 x 1 reps, 82.5-kilos x 3 x 1 reps
C/W: 60-kilos x 1 rep (too damn heavy for more and f/arms were fucked and pumped to 16.25-16.5-inches

[Steve Gardener]

Wednesday
I'm getting really pissed off with how long it is taking my right hand to warm up. Literally within a rep or two it can ache and it then takes an age to get to the working weight. By the same token my left hand just gets right on with it. Perfect set on the bar and so on. Anyway

V-Bar
B/H: 60-kilos x 1 rep, 80-kilos x 1 rep, 100-kilos x 1 rep, 120-kilos x 1 rep (barely with the right hand). Small 5lb 1" plate on the bottom plus bar weight to be added to all numbers
L/H: worked to 137.5-kilos with hand down bar and an addition 10lbs plate added. Total about 148-kilos. For 3 x 1 reps
R/H: 110-130-kilos in 5-kilos at a jumps - all singles then finally 132.5-kilos x 3 x 1. Total weight about 138.4-kilos

2HP @ 70mm
No real problems just straight forward step-ups in weight and all target weights and reps hit dead on.
43.6-kilos x 1 rep (changed from the usual x 6), 63.6-kilos x 1 rep, 68.6-kilos x 1 rep, 73.6-kilos x 1 rep, 78.6-kilos x 1 rep, 83.6-kilos x 1 rep then added 2.5-kilos for 86.10-kilos x 5 x 1 reps (just missed a 6th attempt).

Bwt down 2lbs - will keep an eye on that.

[Steve Gardener]

PM
Fun workout once we got into it. I was doing grippers and hads hit about 12 x 1 with either hand when TT, not long after log pressing 142.5-kilos for 2 says 'let's do some pinch!'.

So we do working up to well over 80 odd. He dropped out when the skin at the base of his thumbs went and I did a few kilos more (probably 85 ish - didn't check). Not bad considering I'd done a pinch workout this morning.

We then both had goes at the Millennium and I did a single tilted only. Followed by right hand only with 80-kilos plus on my thick handle. I may start doing that again.

[Steve Gardener]

Friday
R/Thunder (n/h)
B/H: 60-kilos x 3 x 1 reps @ hand
L/H: 76.25-kilos++ x 6 x 1 reps
R/H: 86.25-kilos++ x 5 x 1 reps

Seated Press
20-kilos a side x 8 reps, 27.5-kilos a side x 6 reps, 37.5-kilos a side x 2 x 1 attempts, dropped to 35-kilos x 1 x 1 rep and 36.25-kilos x 1 x 1 rep and had one more go at 37.5-kilos but zilch

DB Curls
12.5-kilos @ x 10 reps, 17.5-kilos @ x 10 reps, 25-kilos @ x 10 reps

Dips
bwt x 9 reps, plus 5-kilos x 9 reps, plus 15-kilos x 9 reps

Rope handle tricep pressdown
105lbs stack x 2 x 15 reps

Bwt still down even though I've upped intake

[Steve Gardener]

Sunday am
Nice session. Nick McKinless came over yesterday to see our unit gym and today we looked at Severnside (once we bloody found it) and Gymnation. Severnside was an eye opener for Nick as it is inside a church and the church is in this nature reserve - very idyllic.

Anyway once we had done the guided tour we came back to Hopewell Street and as I expected I lifted my game up a notch.

2HP @ 54mm
25-kilos x 6 reps, 65-kilos x 3 reps, 70, 75, 80 and 85-kilos all x 1 rep. Then 89-kilos (approx) x 6 x 1 nice solid reps.

R/Thunder (n/h)
60-kilos x 3 reps @ hand
L/H: 77.5-kilos x a total of 7 reps (some 1, some doubles)
R/H: 86.25-kilos x 6 reps (as above)

Nick had a go on our IFSA log and also on the 3" w/roller.

[Steve Gardener]

Monday
Hack Squat
0-kilos x 10 reps, 40-kilos x 10 reps, 70-kilos x 10 reps, 100-kilos x 10 reps

Low Row
stack x 10 reps @, plus 10-kilos x 10 reps @, plus 25-kilos x 8 L and 10 reps R

CG Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 62.5-kilos a side x 4 x 1 reps

W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 83.75-kilos x 3 x 1 reps
C/W: 60-kilos x 1 rep, 57.5-kilos x 2 x 1 rep.

[Steve Gardener]

Thursday (in lieu of Wednesday)
V bar
B/H: 60-kilos x 1 rep, 80-kilos x 1 rep, 100-kilos x 1 rep (right hand started playing up)
L/H: to 135-kilos x 1 rep, could not budge targetted weight
R/H: to 125-kilos - as above

2HP @ 70mm
worked to 83.6-kilos and then did 1 single at targetted weight.

Crap session

[Steve Gardener]

Friday
Trained with Louis (Gymnation member) and had a nice session. Felt easy.

R/Thunder
B/H: 60-kilos x 3 reps @
L/H: 77.5-kilos x 5 x 1 reps
R/H: 87.5-kilos x 4 x 1 reps

Seated press
20-kilos e/s x 8 reps, 27.5-kilos x 6 reps, 32.5, 35 and 37.5-kilo e/s x 1 rep

DB Curls
12.5-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos @ x 7 nice and 1 loose reps

Dips
Bwt x 8 reps, plus 5-kilos x 8 reps and plus 17.5-kilos x 8 reps

Tricep Pressdown with rope handle
Stack x 15 reps, plus 5-kilos x 15 reps.
NB: I asked Louis what he normally works up to on this and he said 40. So he started with that and did 20 reps, then 50 and finally 55 both x 15 reps.

[Steve Gardener]

Saturday
Trained today so early Sunday session can be fucked off

2HP
25-kilos x 6 reps, 65-kilos x 3 reps, then 70, 75, 80, 85-kilos x 1 rep. Tried 90 and couldn't do it (Nick had gone to shop). Did a hard 87.5-kilos and then, when Nick came back, did 90 x 3 x 1 rep (last one was iffy). I need to get a cardboard cut-out of Nick

R/T (n/h and then o/h)
60-kilos x 3 x 1 reps each hand
L/H: 77.5-kilos x 6 x 1 reps, then old hand to 115-kilos x 1 rep
R/H: 87.5-kilos x 6 x 1 reps, then old handle to 130-kilos x 2 x 1 reps (just)

Stones for fun
110-kilo onto platform (now higher than before) and tried the 140-kilo and lapped it but could get it to go from there to platform.

We had a big crew down including Mike, TT, H, Tat70, Oscar and Nick plus myself. I'll put up some photos later.

[cougarman]

The pain on your face when you had the 140 stone on your lap was unreal next time friend you will own that stone.

[Steve Gardener]

It was probably a look of confusion and disappointement ha ha

Cheers ;D

[Steve Gardener]

Sunday
I can feel the effects of Saturdays work for sure But did some gripper work this am just the same

Grippers
L/H: to RB240ip x 5 assisted closes
R/H: to BBSE as above

I deliberately didn't go all out on these