Training Logs for 2021

Topics that focus on building strength and muscle using old school and modern training techniques. Post questions, share training tips and programs.

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Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Training Logs for 2021

Post by Mobster » Fri Jan 01, 2021 6:12 am

Friday
New Year - ass a-kicking time.

Close Grip Bench Press
to 140kg x 5 x 1 reps (better with each rep)

Wrist Roller
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Jan 04, 2021 3:18 am

Monday
Almost full crew in today

Lever Squat
sets of 12 to 200kg x 8 reps

Leg Press
12's to 470kg x 12 reps

Leg Extension
to stack x 7 reps

Lying Leg Curls
(hardest for me to do)
11p x 7 r/p reps

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Jan 05, 2021 2:47 am

Tuesday
Pump city.
Dumbbell Press
to 58lbs x 15 reps

Hammer DB Curl
to 56lbs x 17 reps

Skull Crushers
to 51kg x 17 reps

Wrist Roller
to 85kg x 3 x 20 reps

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Thu Jan 07, 2021 3:30 am

Thursday
Supported Chest Rows - medium grip
to 102.5kg x 3 x 8 reps (felt good - better than the last session)

Lat Pulldowns - wide grip / long bar
to the stack x 12 reps

Low Cable Row - close grip / DD handles
to the stack x 12 reps

The variation in the grips hopefully hitting all the angles

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Jan 08, 2021 7:47 am

Friday
Close Grip Bench Press
to 142.5-kilos x 5 x 1 reps (as always they got better the more I did)

Rolling Thunder
85-kilos x 3 x 20 reps

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Sat Jan 09, 2021 2:23 am

Saturday
Missed out on gripper work yesterday so that got done. I need to be more consistant.
Vulcan Gripper
BH: usual warm ups
LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps
RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN

2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Mon Jan 11, 2021 3:01 am

Monday
SSB Squat
to 220kg x 6 reps

Leg Press
to 475kg x 12 reps

Leg Extensions
to stack x 12 reps

Lying Leg Curls
to 11p x 6 r/p reps

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Tue Jan 12, 2021 2:28 am

Tuesday
New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing)

Seated DB Press
to 59lbx 15 reps

Hammer DB Curls
to 59lbs x 17 reps

Skull Crushers
to 51kg x 20 reps

Wrist Roller
to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on)

Reverse Wrist Curls
10lbs x 3 x 20 reps.

Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm)

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Thu Jan 14, 2021 6:46 am

Thursday
So it must be back day then
Chest Supported Rows - medium grip
to 110kg x 3 x 8 reps (better on the last 2)

Lat Pulldowns - short bar grip (about 12-inches)
to stack x 12 reps

Low Cable Row - wide grip on long LPD bar
to stack x 12 reps

Took a photo of my pumped back

Mobster
Posts: 1671
Joined: Mon Apr 27, 2015 12:53 am
Location: Aberdare, Wales

Re: Training Logs for 2021

Post by Mobster » Fri Jan 15, 2021 2:21 am

Friday
Close Grip Bench Press
to 145-kilos x 5 x 1 reps (new bench)

Wrist Roller
90-kilos x 3 x 15 reps

Reverse Dumbbell Wrist Curls
18.5lbs x 3 x 15 reps

*VG later

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