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

Cheers Sam. I should have noted the use of a tea towel throughout all attempts in the pm session.

Thursday
I have a replacement for Halloween gig at a local church function on Saturday (I do not attend said place but was invited to take part in the talent show and then as a guest 'star'). With that in mind and, as per, my back doing it's very best to annoy the hell out of me the following was deliberately ended early. I was in a 'lets not push our luck eh' frame of mind.

Also, having posted some bench press program tips and info elsewhere today and then speed reading it, I was reminded of my habit back when I did 180kg and then 190kg of doing one max day and one speed day. So that's back on as well. I may even drop legs and the deadlift to an absolute minimum until my backs better.

Leg press
to 454kg x 8 reps (all sets inc this one no belt and no wraps). Stopped at this point.

Leg Ext
to 125kg x 8 easy reps

Front squat

I found this Steve, once i began speed work poundages started to rise, same happened with also doing higher reps, again working on speed.

Friday
Now using my ouch, ouch, ouch walking style I popped into Asda (owned by Walmart for my Yank readers) and scooped up some more 2 for £3.00 Ben & Jerries (bargain) as part of my weekend binge and post event treat tomorrow (along with pizza and beer). That said I had to get customer services to refund me £3.00 as the self service till I used charged me £3.00. The usual full no deals price if a little under £4.00 a tub. I stopped and chatted with a bud, Abdul Patel, and discussed how much of a walk wreck we're both becoming in our old age (he's had an op on his bladder and my fellow father in law Jeff on his prostate... we're falling to bits LOL).

But as per... in spite of a late start... I got itchy feet and so it was off to the gym for the following:

Speed bench work
bar x 12 rep, 60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 6 x 1 rep with reps 4 and 5 paused on my chest.

LPD
Strong on this today. 70-kilos x 8 reps, 100-kilos x 8 repsd, 145-kilos x 3 x 8 reps (was gonna do 2 but as above felt good so did 3)

Low rows
2 handed: 60-kilos x 8 reps, 100-kilos x 8 reps, single handed: 65-kilos x 2 x 6 reps @

The speed work seems like a good idea. I'll try the same thing (1 session speed singles and 1 session heavy singles per week).

Saturday
PM... as in 9.32pm or so. Just back from the 'Kingfishers Got Talent show' were I was a guest 'artiste' (on just before last years winner). Well what a shocker! It was amazingly professional. All 200 seats sold out, people standing down the sides, a full PA and professional lighting system... you get the picture. Combined with 3 local faces acting as Ozzy, Simon Cowell and Amanda Holden, 2 very good MC's and a little stage crew I was worried my 'put it together as you go along' plan was going to look absolutely rank. I need not have worried.

The 'talent' was very, very enjoyable. A great little rock band, a dance group, a Kate Bush impersonator, more dancers, more singers... all much better than whatever I'd imagined. I was due to go on before the youngster winner from last year (there was a youngsters winner and an adult winner) while the crowd voted for their favourite.

A quick word with the MC's about rolling the bell out and milking it as though it weighs a ton (was in fact a Baby Inch, a thick handled 53-kilo / 118lbs dumbbell), some background rock music and there help working the crowd... BOOM!! I rocked!!

I made sure to the get the crowd behind me with a 'wow, how good has it been thus far and you've all been great... don't let down cos I'll need your strength to get me through the act... he he' Baring in mind my back was aching even with painkillers right up to the walk on stage and then... nothing cos I was in the zone! I had the kids come to the front with a 'who wants a souvenir??!!' and bent a few nails to get them and the crowd going (usual ahhs for the kids he he), then broke (so much easier when the buzz and adrenalin is pumping) and tore 3 Argos Catalogs in twain. I then milked a one hand lift, either hand, of the dumbbell, then a clean pull to my chest and finally 'but only if you cheer loud enough' (much waving at crowd and me shouting like a stabbed bull 'C'MON!!!!!!!!!) I then pick it up, drop it and catch it in the same hand before it hits the ground, then switch hands (by throwing it across) and do the same with the left (also lets one side and the other of the audience see what you're doing). Huge cheer and me buzzing all night ha ha.

After wards I signed an autograph (on a portion of the catalog), bent loads more nails (inc one which made my palm bleed but that only made it seem harder - it also meant if I clapped the winners my hand got all bloody ha ha) and even posed for a photo or two with a special needs girl.

Gavin, one of the lads I coach, did me a huge favour of dropping off and picking up and taking back of the dumbbell etc. Cheers Gavin. All in all a good night and I think they liked it. As IFBB pro Lee Powell won it last year they must like zee muscle ha ha. Icing on the cake was a little gift back which include a bottle of Newcastle Brown which you know will not be touching the sides (as indeed the first Bitter already done did not ha ha). Pizza and Ben & Jerries will end the night nicely.

Sunday
2HP max day
Towel over: equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep (slight slippage so no towel this point forward), +80-kilos x 1 rep, +85-kilos x 6 x 1 reps. The small puncture wound in my hand from the show last night was sorry and a tiny bit weepy and I had a small skin tear at the base of the right thumb from rep 4 onwards.

I tried RT work but will save that for a volume day

Monday
Shoulders and arms at Gymnation. The walk of pain to the gym and back after is the hardest part. There was some discomfort training but the walk was the bit that had bite.

Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 6 reps, +80-kilos x 6 reps, +120-kilos x 6 reps, +130-kilos x 6 reps. Rather than go heavier with less reps I decided to do decent weight n reps. So next time will be 135-kilos x 6 or so.

Curls
C/Curl 10-kilos x 12 reps @, alt hammer curls 25-kilos x 7 reps @, 27.5-kilos x 7 reps @ and 30-kilos x 7 reps @ The small puncture wound from Sat night was weeping a tad.

TPD
used an old lat machine and did 100lbs x 8 reps, 130lbs x 8 reps, stack (150lbs) x 8 reps and +5-kilos x 8 reps. Machine is old n stiff (like me LOL) so is harder to use than some etc etc.

Alt grip one arm tricep pressdown (first half hand up, second half hand down). 30-kilos x 8/8 reps @ I'd forgotten how bitchin' this is. Ouch! But in a good way.


Bwt: 20st 12lbs (so 288 and not 292 as the scales are 4lbs out)

Tuesday
A late start due to errands and buying a TENs machine. I was leant one by my usual DHL courier and managed to lose the battery cover... after 3 hours!! Grrr

V/Gripper
B/H: L1 x 6 reps, L7 x 3 rep
L/H: L10 x 1 rep, L13 x N (slipped) then 6 x 1 reps
R/H: L13 x 1 rep, L15 x 1 rep, L16 x 1,1,1, VVN, 1, L13 (accident) and L16 x 2 x 1 reps.

In spite of distractions (pain and the small puncture wound on my left hand still putting me off), a good session. I used the TENs machine though out (lower back).

Wednesday
Chest n back day
CG Bench (Max)
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 165-kilos x 5 x 1 reps

LPD
70-kilos x 8 reps, 100-kilos x 8 reps, 147.5-kilos x 2 x 8 reps

Low row
2/a 60-kilos x 8 reps, 100-kilos x 8 reps 1/a 65-kilos x 6, x 8 reps

Packing orders, coaching an Asian lads who wants to be a Marine Commando and Greg and Mike turned up well early for them as well. So took a little longer than it might have done.

You've gotta go and do it mate - until i read this i was happy with today's benching session ha ha.. Great work i can definitely see 200kg happening for you this year.

I'll be doing 170 in no time and then anything over that is all good towards the 200kg

You did 162.5kgx4x1 (if memory serves me correct) the day we certifed on the MM2 (mid november i think). It's looking good!

I am slightly ahead so that's good.

Thursday
Back bad first thing and not helped by old man walking impression to the post office with some work related stuff early. But once rested I was ok so...

2HP volume session
Different towel or poor grip to begin with meant I dropped it on the max weight work. But, as with before, once fully warmed up it got better... loads better.

equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +72.5-kilos (94.2 total) x 1, 1, 1, 2, 3, 3, 5!