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Mobster's Wrist Roller Work


mobsterone

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Monday
1h 20 mins w/out. No sign of 'I wanna train' Paul D

SSB Hatfield Squats
to 260kg x 4 reps - usual upper back discomfort

15's No of the day from this point forward

Leg Press
to 497.5kg x 15 reps

Leg extension
to 10p x 10 reps (pre sets 15's)

Lying Leg Curls
to 10p x 10 r/p reps (as LE)

Bwt: 306.9lbs

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Tuesday
Close Grip Bench Press - Vol
to 130-kilos x 5 x 3 reps (last rep paused)

ATB
to 125-kilos + set up x 3 x 3 reps - tough

Bwt: 309lbs+

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Thursday
Seated Press - black sleeves
to 102.5-kilos x 8 reps

Hammer DB Curls
to 100-kilos x 5 reps @

TPD - red sleeves (still a little humid)
to 14p x 6 reps (felt heavy)

Bwt: 310+lbs

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Friday
Off to Powerhouse Gym for the first training session there in 5 months with Dom
Close Grip Bench
to 160kg on my fave knackered bar

Iso Mid-Row
to 90kg x 8 reps

Bwt: 309.5lbs

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Monday
Trained solo. Loaded the leg press to it's max for sh*ts n giggles (27kg bar plus all the weights and as many wheels as I could = 823kg)
SSB Hatfield Squats
to 280kg x 4 reps

Leg Press
to 533kg x 8 reps

Leg Extensions
to 11p+top plate x 8 reps

Lying Leg Curls (so damned hard lol)
to 11p+top plate x 6 reps

Bwt: 311lbs (stomach in bits all day yesterday and last night so... probably bloat)

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Tuesday
Close Grip Bench Press - vol
to 130kg x 3, 135kg x 3 and 140kg x 3 x 3 reps

ATB
to set up +127.5kg x 3 x 3 r/p reps

Bwt: 308lbs

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Thursday
Seated Press
to 105-kilos x 6 reps

Hammer DB Curls
to 100-kilos x 6 reps @

TPD
to 14p x F (did the reps on the press wear me out). 12p x 8 reps

Taped my right upper arm at 20-inches and forearm at 16.5-inches (both with a slight pump)

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Friday
@ Powerhouse Gym with Ken Williams (not benched heavy since January!! And Dom)
Close Grip Bench Press
to 160kg x 3 x 1 reps (making my way back to 170kg and beyond)

Low Iso Lever
to 125kg per arm (used a wrist strap) x 6 reps @

Bwt: 309lbs

ATB later

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Monday
Bank Hol. Dom doing back. No sign of Paul (cue look of 'shock' lol)
SSB Hatfield Squat
to 290kg / 638lbs x 4 reps (HAF!)

Leg Press
to 533 x 10 reps (other sets 15's)

Leg Extensions
to all bar 1 plate x 10 reps (ditto)

Lying Leg Curl
to 10p x 10 reps (ditto)

Bwt: 312lbs (all time high) 

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Tuesday
Again no sign of Paul. Dom on the job. Shay early
Close Grip Bench - Vol
to 130kg x 4 reps, then 140kg x 4 and 140kg x 6 reps

ATB
to 128.75kg x 2 x 3 r/p reps

Bwt: 312.8lbs. Lord knows why I'm up again. I did enjoy a pretty big gammon steak last night but even so. 

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Thursday
Dom only
Seated Press
to 107.5-kilos x 6 reps

Hammer DB Curls
to 100-kilos x 7 reps

TPD
to 13p x 6 reps (heavy)

Bwt: 312.3lbs

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Friday (am workout)
Dom and Ken @ Powerhouse

Close Grip Bench Press
to 162.5 x 3 x 1 reps

One Arm Dumbbell Row
to 90kg/198lbs x 8 reps @

Bwt: 312lbs on the gym scales

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Friday pm
Adjustable Thick Bar
to 128.75kg x 2/3, 3/3, 3/3 reps -  far better workout than Tuesday. Still hard work.

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Monday
Nice heavy day. Dom only (Shay boxing etc)
SSB Hatfield Squat
to 295kg / 649lbs x 4 reps

Leg Press
553kg x 10 reps (felt this in the quads)

Leg Extension
 4p x 15, 8p x 15 and 12p x 11 reps

Lying Leg Curls
4p x 15, 8p x 15 and 9 p x 10 reps

Bwt: 315lbs. Again not trying to add weight but here we are.

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Tuesday
Dom only (Shay trained too but earlier)
Close Grip Bench Press
to 130kg x 3 reps, then 140kg x 3 x 4 reps

I might do ATB later as my back is giving me minor warning twinges after legs yesterday

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[B]Thursday[/B]
Dom only (Shay up north on a road trip today)
[U]Seated Press[/U]
to 110-kilos x 4 reps (stay with this for a bit)

[U]Hammer DB Curls[/U]
to 100kg x 8 reps @ (usual gut buster)

[U]TPD[/U]
to 13 x 7 reps (again hard after press)

Bwt: 315.5lbs (big boots on)

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[B]Friday[/B]
Team bench: me, Dom and Ken (no sign of Shay) @ Powerhouse
[U]LPD[/U]
sets of 15 to stack x 12 reps

[U]Close Grip Bench Press[/U]
to 140kg x 1 rep, 155kg x 1 rep and 165kg x 3 x 1 reps

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[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 300kg x 4 reps

[U]Leg Press[/U]
to 553kg x 11 reps

[U]Leg Extensions[/U]
to 12p x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 11 reps

[U]Crunches[/U]
3 x 16 reps (upper arms feeling it)

Bwt: 313lbs

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[B]Tuesday am[/B]
Dom, Shay and Paul (popped in)
[U]Close Grip Bench Press[/U]
to 140kg x 2 x 6 reps

[U]Low Cable Rows - double stirrup bar[/U]
to stack + 20kg x 8 reps

Bwt: 315lbs

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[b]Thursday[/b]
[u]Seated Press[/u]
to 110kg x 6 reps

[u]Hammer Curls[/u]
to 100kg x 9 reps (HAF)

[u]TPD[/u]
to 13p x 9 reps

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 167.5-kilos x 3 x 1 reps

[u]Iso Lever Low Row[/u]
to 130kg x 6 reps @

Bwt: 312lbs

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[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 302.5kg x 3 reps (rep PB)

[U]Leg Press[/U]
to 572kg (and not, as I thought 553kg)

[U]Leg Extensions[/U]
to stack x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 12 reps (welding needed on the machine)

Bwt: 314lbs sans hoody

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[b]Tuesday[/b]
[u]Close Grip Bench Press[/u]
to 142.5kg x 2 x 4 reps

[u]1 Arm Dumbbell Rows[/u]
to 100kg x 9 reps @

Bwt: 314lbs

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[B]Thursday[/B]
Too damn quick of a workout I think. Breakfast felt like it hadn't kicked in and we was done in 40 or so minutes. Shay and Dom. Decided not to throw the 100kg dumbbells around but do 15's on curls too.

[U]Seated Press[/U]
to 112.5kg x 4 reps (heavy)

[U]Hammer Curls[/U]
to 86lbs x 15 reps

[U]TPD[/U]
to 13p x 10 reps

Bwt: 313lbs

Forearm flexors feel a little stiff from Tuesday's w/out.

Bought / ordered a squat machine yesterday via eBay

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