Steve 'Mobster' Gardener keeps it nice n gritty training log

Thanks for having us both up there today mate, it was a great day!!

As always.

Wednesday
Shoulders n' arms
Watching twinges like a hawk to ensure no injuries etc

Seated BB Press
bar x 8 reps, 60-kilos x 8 reps, 75-kilos x 6 reps, 92.5-kilos x 3 x 3 reps (all gave slight twinge to the rear of the right shoulder).

EZ Curls
bar+20-kilos x 8 reps, +35-kilos x 6 reps, +50-kilos x 2 x 6 reps (both sets tough but not too loose). Both max sets of curls and TPD gave a very small twinge to inside of both elbows.

TPD
40-kilos x 8 reps, 65-kilos (60+5kg [pinned to stack) x 8 reps, 90-kilos x 2 x 6 reps (was a little more left)
As I started on the max weight sets of each exercise I started super setting the warm up sets of the next exercise.

Thursday
V/Gripper
Usual warm ups. Faffed about a little with what level to do with either hand as the last session was a good one.
L/H: L14 (5/6) x N, L15 (6/5) x fail (piss poor set), L14 x N. I'll either stay with this or do L13+3b.
R/H: L16 x 1, L16+1b x VVN, VVN. I'll stay at this cos I wasn't that far off.

double overhand thick bar deadlifts
Tester session and done between work on the VG as it doesn't seem to affect it that much. Bar is solid and weighs 35-kilos.
bar+40-kilos x 3 reps, +60-kilos x 3 reps, +80-kilos x 1 rep, +100-kilos x 1 rep, +110-kilos x 1 rep, +120-kilos x 1 rep, +130-kilos (165kg total) x 1 rep. Only issues were, as per, ass down/form and slight light headedness (I tend to sit in the hole). Happy enough as my best pre the US event was 167.5 x 4 x 1 reps and I got 200-kilos/441lbs then. The aim is to work to 210-kilos+ at at our whey power challenge event.

PS: a t-shirt from the Diesel Crew arrived Tuesday which was a nice surprise. I thanked Jedd via PM and he asked for my paypal address as (I quote) 'I have something else for you'. Dunno why. In previous years I've competed at the GGC (1x) and sent my fee for the 2nd and then didn't go. I said 'keep the cash towards some beers and they sent me a shirt as thanks. I've not done this this year so... Also GN - have to start paying again. Boo hoo. It was nice while it lasted.

Just had payment. Apparently a prize from the Chad event. Nice.

Friday
I'd intended working 2HP for volume but once started it was obviously not going to happen. So back home and chilled.

Saturday
Chest n' back
V/bench
0-kilos x 8 reps, 20-kilos a side x 8 reps, 60-kilos a side x 6 reps, 80 and 100-kilos a side x 4 reps @, 122.5-kilos x 4 x 1 tough reps

Pullover machine
12p x 8 reps, 18p x 8 reps, stack+15-kilos x 8 reps, +30-kilos x 6 reps

LPD
Worked to using a paralell grip handle and 2 x 6 reps with 142.5-kilos

Bwt slightly up. Also slight tickle in throat.

Sunday
Started late and was in half a mind to not bother. I didn't get to my gym until almost 12 which is a lot later than usual for me. My right thumb skin is still sore from the tear of a few days back.

2HP - max (didn't bother with volume today)
usual warm ups then +80-kilos x 2 x 1 reps, +82-kilos (103.7) x 4 x 1 reps. Best was No 2.


Also saw this today. Hard hitting - esp the baby bit. Pass it on: http://www.youtube.com/watch?v=9krX9fHAfHM

Steve Gardener wrote:Also saw this today. Hard hitting - esp the baby bit. Pass it on: http://www.youtube.com/watch?v=9krX9fHAfHM

Good advert

Cheers

Monday
Rolling Thunder
B/H: 60-kilos x 4 reps @, 80-kilos x 3 reps @
L/H: 92.5-kilos x 6 x 1 reps. Most nice n solid.
R/H: 107.5 x fail, 102.5-kilos x 2 x 1 easy reps, 105-kilos x fail, 103.75-kilos x 3 x 1 reps.

Double over hand deadlift (bar is solid, short, 30kg)
Feeling good after RT work so:
Thumbless grip - 70-kilos x 3 reps, 110-kilos x 3 reps, thumb over grip - 130-kilos x 1 rep, 150-kilos x 1 rep, 170-kilos x 1 rep, 180-kilos x 1 rep. Last was nigh on stiff legged and made me dizzy but I felt like there was a few kilos to go.

Tuesday
Legs
Tri-set of LP, LE and LC with zero weight for 8 reps @ warm up.

Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps, 334-kilos x (using 87kg discs) x 8 reps, 414-kilos (as above) x 6 reps, 494-kilos (again as above) x 6 reps. Last two sets with wraps.

Leg Ext
60-kilos x 8 reps, 125-kilos x 8 reps, stack(145)+25-kilos x 8 reps, +50-kilos x 6 reps. Hvy sets done slowly so as to not have the effing cable come off again.

Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 42.5 x bomb so 40-kilos x 6 rep, x 7 reps

Squat
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 2 x 7 reps

Stretched

Nice squats mate. How's the back feeling now?

The same. But given what I'm doing that's ok.

Wednesday
Packed orders then:
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps,
L/H: L10 x 1 rep, L14 x VVN, VVN, VVN+ (nigh on closed) , 1 (perfect set), N, VN
R/H: L13 x 1 rep, L16 x 1, 1, 1, 1, VVN, 1 rep

Thursday
I thought I was benching tomorrow but it's shoulders and arms. Then 2 days grip THEN bench. So next Monday. Anyway...

2HP
hands felt locked in tight up to the +82.5-kilos which was hard work.
Equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +80-kilos x 1 rep, +82.5-kilos x 1, 1, 1, 1, F*, 1, 1 reps
*Failed as little fingers came off chalk and then took a long rest as I was chatting with a neighbour.

Friday
Zilch. Nicht training zee

Saturday
RT
Struggled with the left loads and yet PB'd with the right
B/H: 40-kilos x 6 reps @, 60-kilos x 3 reps @, 80-kilos x 1 rep @

L/H: 93.75-kilos x 1 rep, missed next. Dropped to 92.5-kilos and failed again, dropped to 90-kilos x 1 rep which was easy. Back to 92.5-kilos x 1 tough rep and missed the next attempt. V confusing.

R/H: 103.75-kilos x 2 x 1 reps, upped to 105-kilos x 1 rep, 107.5-kilos x 1 rep and 110-kilos x 1 rep. All solid.

D/O/H/T/B/D/L
At GN so bar weighs 35-kilos
75-kilos x 3 reps, 105-kilos x 3 reps, 135-kilos x 1 rep, 165-kilos x 1 rep, 185-kilos x 3 x 1 ragged reps but still a PB I think.

Strong thick bar work as usual big fella.