Great updates big guy. Love seeing these.
Big man workouts right here 
Thursday
Slightly behind on the start of the day but just about caught up. 'Heavy' arms day (still volumized)
Hammer DB Curls
w/up, 30kg x 20 reps, 40kg x 20 reps, 50kg x 17 reps
Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 12p x 16 reps (easy)
Dumbbell Wrist Curls
Might drop the volume here to aid wrist strength more for the 120kg/264lb dumbbell target)
22.5kg x 12 reps (mistake), 32.5kg x 15 reps, 42.5kg x 10 reps
Slightly behind on the start of the day but just about caught up. 'Heavy' arms day (still volumized)
Hammer DB Curls
w/up, 30kg x 20 reps, 40kg x 20 reps, 50kg x 17 reps
Tricep Pressdowns
6p x 20 reps, 9p x 20 reps, 12p x 16 reps (easy)
Dumbbell Wrist Curls
Might drop the volume here to aid wrist strength more for the 120kg/264lb dumbbell target)
22.5kg x 12 reps (mistake), 32.5kg x 15 reps, 42.5kg x 10 reps
@Mobster is such a beast!
Friday
Feeling a little more energetic today
Spotted Landon J and a few members (inc female member Sam et al) had a go at my Saxon bar between sets. Gym owners birthday so energy in gym was up
Iso Bench Press
I start from dead stop position (great pec stretch) - no spot too. 40 rep warm up, 40kg a side x 8 reps, 60kg x 8 reps, 87.5kg/192.5lbs a side x 6 reps (90kg x 4-6 next week and visualizing 5 plates a side soon)
Lat Pulldowns
1/3rd stack x 20 reps, 2/3rd stack x 20 reps, 20p (all bar 1 p) x 20 reps
One Handed Saxon Bar work (towards 120kg/264lbs dumbbell strength)
Bar/12.5kg x 3 reps throwing and catching between hands, 32.5kg x 3 reps, 42.5kg/95lbs x too much. Dropped to 37.5kg/82.5lbs x 4-5 x 1 reps each
I used my free hand index finger pressed against an outside plate on the opposite side to the working hand to stabilize the set up. I suspect I need to work to 60kg or more one handed (52.5kg is best to date)
Feeling a little more energetic today
Spotted Landon J and a few members (inc female member Sam et al) had a go at my Saxon bar between sets. Gym owners birthday so energy in gym was up
Iso Bench Press
I start from dead stop position (great pec stretch) - no spot too. 40 rep warm up, 40kg a side x 8 reps, 60kg x 8 reps, 87.5kg/192.5lbs a side x 6 reps (90kg x 4-6 next week and visualizing 5 plates a side soon)
Lat Pulldowns
1/3rd stack x 20 reps, 2/3rd stack x 20 reps, 20p (all bar 1 p) x 20 reps
One Handed Saxon Bar work (towards 120kg/264lbs dumbbell strength)
Bar/12.5kg x 3 reps throwing and catching between hands, 32.5kg x 3 reps, 42.5kg/95lbs x too much. Dropped to 37.5kg/82.5lbs x 4-5 x 1 reps each
I used my free hand index finger pressed against an outside plate on the opposite side to the working hand to stabilize the set up. I suspect I need to work to 60kg or more one handed (52.5kg is best to date)
Monday
Hard but got done. Need to work harder on the Hatfield but it is what it is.
Hatfield Squat rep challenge
bar x 20 reps, 100kg x 18 reps, 170kg x 15 reps, 240kg x 14 reps
Leg Press
200kg x 20 reps, 320kg x 20 reps, 450kg/990lbs x 15 reps
Lying Leg Curls
8p x 12 reps, 16p x 8 r/p reps
s/s
Leg Extension
15p x 20 reps both legs, 16p x 8 reps per single leg
Hard but got done. Need to work harder on the Hatfield but it is what it is.
Hatfield Squat rep challenge
bar x 20 reps, 100kg x 18 reps, 170kg x 15 reps, 240kg x 14 reps
Leg Press
200kg x 20 reps, 320kg x 20 reps, 450kg/990lbs x 15 reps
Lying Leg Curls
8p x 12 reps, 16p x 8 r/p reps
s/s
Leg Extension
15p x 20 reps both legs, 16p x 8 reps per single leg
Tuesday
Seated Iso Press (Facing Inwards)
10kg x 20 reps (1 arm at a time), 20kg x 20 reps, 30kg x 20 reps, 41.25kg x 15 reps
Dumbbell Side Laterals
12.5kg x 3 x 15 reps 1 arm at a time
Stiff RT Handle Work - For 120kg Dumbbell
First time in ages so testing strength
BH: set up + 60kg x 3 reps @, 90kg x 3 reps @, 120kg x 1 rep @,
RH: 130kg x 1 rep and 132.5kg x 1 rep
Seated Iso Press (Facing Inwards)
10kg x 20 reps (1 arm at a time), 20kg x 20 reps, 30kg x 20 reps, 41.25kg x 15 reps
Dumbbell Side Laterals
12.5kg x 3 x 15 reps 1 arm at a time
Stiff RT Handle Work - For 120kg Dumbbell
First time in ages so testing strength
BH: set up + 60kg x 3 reps @, 90kg x 3 reps @, 120kg x 1 rep @,
RH: 130kg x 1 rep and 132.5kg x 1 rep
Thursday
Heavy arm day (might have meant to do a light one lol). I didn't refer to my book and even then might have got sessions mixed up. Anyway...
Hammer DB Curls
10kg/22lbs x 20 reps w/up, 30kg x 20 reps, 50kg x 20 reps and 60kg x 15 reps
Tricep Pressdowns
3p x 20 w/up, 7p x 20 reps, 12p x 20 reps and 14p x 15 reps
One Arm Thick Handled Lift
Added a Bulk rubber grip to a handle on the low cable row machine. Pulled like a stiff legged deadlift. Again working on picking up my 120kg/264lbs dumbbell (here soon)
7p x 3 reps @ hand (3 reps one side then 3 the other), 12p x 3 reps @, 16p x 3 reps @ and 18p x 3 reps @ (eqv to 108kg).
Might buy a thicker handle and or use a handle (plus grip) which turns
Bwt: 326lbs
Heavy arm day (might have meant to do a light one lol). I didn't refer to my book and even then might have got sessions mixed up. Anyway...
Hammer DB Curls
10kg/22lbs x 20 reps w/up, 30kg x 20 reps, 50kg x 20 reps and 60kg x 15 reps
Tricep Pressdowns
3p x 20 w/up, 7p x 20 reps, 12p x 20 reps and 14p x 15 reps
One Arm Thick Handled Lift
Added a Bulk rubber grip to a handle on the low cable row machine. Pulled like a stiff legged deadlift. Again working on picking up my 120kg/264lbs dumbbell (here soon)
7p x 3 reps @ hand (3 reps one side then 3 the other), 12p x 3 reps @, 16p x 3 reps @ and 18p x 3 reps @ (eqv to 108kg).
Might buy a thicker handle and or use a handle (plus grip) which turns
Bwt: 326lbs
Friday
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
Sleep could have been better yet I was feeling my oats today
Seated Iso Bench Press
w/up x 40 reps lever arm only 1 at a time, 20kg x 8, 40kg x 8, 60kg x 4 (deliberately) then jumped to 90kg/198lbs a side... but changed my mind so took it up to 100kg/220lbs per side x 3 reps. No assist, blocks (wooden I've seen some use) or spot of any kind.
Seated Iso Mid-Row
40kg x 20 reps, 60kg x 20 reps, and 80kg/176lbs a side x 17 reps
One handed Saxon Bar - 3-inch work
12.5kg bar x 3 reps each (threw it from one hand to the other at the end), 32.5kg x 3 reps @, 42.5kg x 3 reps* @, went to 52.5kg and got 2 x 1 reps* RH and F x LH
*Used my index finger of the free hand pressed against the smooth part of an outer plate to stabilize the bar (might get a photo of this done)
Monday
Lots of local flooding near me
Hatfield Squat
100kg x 15 reps, 170kg x 15 reps, 240kg/528lbs x 15 reps
Leg Press
220kg x 20 reps, 320kg x 20 reps, 440kg (by accident - should have been 450kg/990lbs)
Lying Leg Curls
8p x 12 reps, 16p x 9 reps
Leg Extensions
15p x 20 reps both legs, 16p x 9 reps per leg (much easier on right so moved around to get similar leverage for the left)
Lots of local flooding near me
Hatfield Squat
100kg x 15 reps, 170kg x 15 reps, 240kg/528lbs x 15 reps
Leg Press
220kg x 20 reps, 320kg x 20 reps, 440kg (by accident - should have been 450kg/990lbs)
Lying Leg Curls
8p x 12 reps, 16p x 9 reps
Leg Extensions
15p x 20 reps both legs, 16p x 9 reps per leg (much easier on right so moved around to get similar leverage for the left)
big leg press for the max @Mobster
the flooding is a tough situation
damn that is a nasty looking flood
I hope you didn't have any damage
I hope you didn't have any damage
bro that remind me of texas floods
we had 25 feet of rain a few years ago
we had 25 feet of rain a few years ago
Similar threads
- Article
