Approved Log Mobster - back on the grind log

[QuadSweep]

very nice updates mobster
you are a machine!

 

[Monstro]

mobster and I are gonna be Mr. Olympia champions one day
I guarantee it

 

[Vadim Fedorov]

love you mobster on the podcast!

 

[2Thick]

nice arm day I'm going to use a couple of those myself today

 

[e2]

yes a lot of people are copying his workouts they are excellent

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

What is your max goal weight I hope you're not going to end up 400 pounds

 

[chesty]

I can see mobster pushing 350 no problems

 

[ROIDDERS]

mobster can you post up your diet for the weekend

 

[ceo]

bros we love mobster. he a bad man !

 

[Mobster]

Friday
Trained with Chris (to 70kg) and Ken (5 sets of 3 x 112.5kg). I was seeing where I am now (post the 195kg effort last week) with a view to seeing where I'd start from on the next training cycle. I also road tested elbow wraps. I ended up on a much bigger number (post cycle) than expected. My right shoulder does feel sore (during and after)

Close Grip Bench Press
to 120kg x 1, 145kg x 3, 150kg x 3, 155kg (mis-load by the guys), 160kg x3 and 165kg x 3. Felt good(ish) so 170kg x 1, 175kg x 1, 180kg x 1 and stopped at 185kg x 1 (not supposed to be able to do this at this point)

s/s

LPD/Low Cable Row
(LPD only cos I was waiting for the other machine)
LPD 1/2 stack x 12 reps LCR 1/2 stack x 12, stack x 12 reps

Bwt: nearly 334lbs

 

[Tiger Khan]

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

 

[Mobster]

I like the arm workout update

Literally a change is as good as a rest

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

 

[Topps_Baseball88]

I like seeing how u got lite sometimes although your version of lite is probably heavy for me

 

[ballin2504]

Nice arm training session

 

[Mobster]

I like seeing how u got lite sometimes although your version of lite is probably heavy for me

It's all relative. Pressdowns was heavy but also different

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

 

[Mobster]

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

 

[BookerTNY]

It's all relative. Pressdowns was heavy but also different

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

@Mobster quads are to level 110 with 732kg!

 

[SteveSmith]

great job mobster you are killing it