Approved Log Mobster - back on the grind log

[Mobster]

Wednesday
Ploughed on through this in an hour only to have the reason for doing so cancel. Urgh. Humid day
Dumbbell Bench Press
10kg@ x 20, 22.5kg@ x 12, 32.5kg @ x 12, 42.5kg/95lbs x 12 (sleeves on)

Chest Supported Rows
bar x 20, 60kg x 12, 100kg x 12, 140kg x 8, 190kg x 5 r/p (plus 1 cra**y rep), d/s back to 140kg x 12 r/p

Pec Dec
Stack x 2 x 25

Bwt: 316lbs

 

[Mobster]

Saturday
Program to Hatfield Squat 500kg/1100lbs day 1. Squat focused day. Day 1 of weeks 1-4 (of a 3 part/12 week program)
Hatfield Squats
Bar x 12, 110kg x 8, 230kg x 8 then the programmed (target over 4 weeks is 4 x 4 x 345kg). 345kg/759lbs x 4, 4 and 8. So better than or the same as 345kg x 4 x 4 lol. 3 more weeks of max work at this percentage of my max so I'll just add reps. The squat portion took 1hr 15mins. The next session is speed work

Lying Leg Curls
8p x 8 then 19p/114kg x 2 x 5 r/p

s/s

Leg Extensions
1/2 stack/90kg/198lbs x 8, stack x 8 and stack x 1 leg at a time x 4

 

[Mobster]

Sunday
Slightly co**ed up due to not looking at notes
Seated Press
To 120kg/264lbs x 6

Rear Delt
Should have dropped these for 12 weeks
To stack x 8

Reverse Dumbbell Wrist Curls
to 30kg/66lbs x 10 + x 40 BS work

Tricep Pressdowns
to 18p x 8