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Mobster's Wrist Roller Work


mobsterone

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Monday
Today's workout sponsored by the number 12 and the word ouch. Well that was 'interesting'. *I had it all to myself and managed to fall over and take a small chunk of skin of the left hand outside palm on Hip belt squats. I was lucky I'd not broken anything although I'm gonna have a couple of bruises. I 'got back on the horse' asap and did what needed to be done.

Hip Belt Squats*
65kg x 12, 125kg x 12 (both sets up on blocks), 185kg... fall over. Treat wound. Adjust belt / strap. Lift from floor x 12 reps. For safeties sake the new bar can't come quick enough. 

Leg Press
145kg x 12 reps, 265kg x 12 reps, adjusted the seat - pushed from the safeties (see not fkin hurting yourself while training alone behind steel doors) 385kg x 12 reps

Leg Extensions
5, 10, 15 plates and then the stack x 12 reps

Standing Leg Curls
Leaning a little to the side (not forward as that's cheating) as it keeps the pad on the calf
2p, 3p and 4p x 12 reps

I added my Pullums bar to the leg press to see if I could load tons of weight on it in the future. I can. Sweet.

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Tuesday
Had a chat with a buddy online and we've challenged each other. So mine is to do speed bench work and see if I can hit 165kg and close a Ironmind CoC 3.5 gripper right handed before go back to work (say 10 weeks right now). With that in mind

Close Grip Bench Press
to 87-kilos x 3 and then 3 x 6 fast reps.

Two Hand Pinch
to 107.7-kilos x 8 x 1 reps

Gripper work later

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Tuesday pm
The workout ended up being between 6pm and 7pm
Vulcan Gripper work
to
L/H: 5/5 x VN, N, 1, 1, 1 = level 15 or a CoC 3
R/H: 5/5 x 1, 5/6 x 1, 6/6 x 1, 1, VVN, VVN, VVN = level 18 or about a CoC 3.5. 

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Thursday
Shoulder Press
(need to adjust starting height)
to 102.5-kilos x 4 reps

Hammer DB Curls
to 70-kilos x 10 reps (used pinch set collars)

Skull Crushers
from the floor (no spot)
to 65-kilos x 8 reps

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Friday
Kinda forgot it's an actual holiday today lol. I working on a max bench during lockdown so

Close Grip Bench Press
to 147kg (bar weighs 27) x 5 x 1 reps

Low Cable Rows on fit machine (90kg??)
to stack x 15 reps

Dumbbell Rows
straight on 80-kilos x 8 reps 

RT Work
to 320+lbs x 3 reps (more reps there)

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Monday
Ass in bits due to something I ate. That's always fun on leg day.
Safety Bar / Hatfield Squats
A bit of a feeling my way session as it's been 3 weeks and I've never done them in my power rack.
to 260-kilos x 4 reps

Leg Press
to 415-kilos x 12 reps (just used the 15's too)

Leg Extensions
to stack 15 reps

Standing Leg Curls
to 4.5p x 15 r/p reps

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Tuesday
I keep looking at the PowerTec Lat Tower... stop it! At least until some more money swells the funds lol

Close Grip Speed Bench Press
I felt, 2 or so sets in, that I can and will go heavier than this soon
to 89.5-kilos x 4 x 6 reps

Two Hand Pinch
to 108.2-kilos x 4 x 1 reps - faffed about with hand positioning. I did a half rep 3rd attempt - changed the hand a tad and did a solid rep

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Tuesday pm
The workout ended up being between 3pm and 4pm
Vulcan Gripper work
to
L/H: 5/5 x 8 x 1 reps = level 15 or a CoC 3
R/H: 5/5 x 1, 5/6 x 1, 6/6 x 7 x 1 reps = level 18 or about a CoC 3.5.

I gave my CoC 3.5 a quick squeeze. I need to get to around level 20 I think to crush it.

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Thursday
Seated BB Press in the rack
to 105kg (approx)x 4 reps

Hammer DB Curls
to 80kg x 6 reps

Skull Crushers
to 65kg x 10 reps

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Friday
Close Grip Bench Press - max 
to 149.5-kilos x 6 x 1 reps

Lat Pulls on the multi (new toy not here yet)
to stack x 12 slow reps

Fence Post Work
to set up +248lbs x 3 (of 4) x 1 reps

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Monday
SSB/Hatfield Squat
to 262.5kg x 4 reps

Leg Press
415kg x 15 reps

Lying Leg Curl
one of the 'new' toys so I'm feeling my way on them
to 4p x 15 reps

Leg Extensions
to the stack + 1/2 stacker plate (it's always on there) x 15 reps

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Tuesday
Close Grip Bench Press - speed
to 92.5-kilos x 4-5 x 6 reps

Two Hand Pinch
to 107.7-kilos x 2 x 1 reps, then 108.7-kilos x 3 (of 4) x 1 reps

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Thursday
Seated Press
57kg x 8 reps, 87kg x 6 reps, 97kg (mis-load) x 4 reps, 107kg x 4 reps
Bar is 27kg hence loads.

Hammer DB Curls
20kg x 12 reps, 40kg x 12 reps, 60kg x 12 reps, 80kg x 10 reps (heavy as hell)
Issues: the handle is standard size (so about 1 and 1/16th of an inch) vs the gym handles being thicker. I'm not using a strap which I usually would (more so on the 90's). The bar and collars weight is not included. 

TPD on my LPD (feeling it out)
6 x small plates (@30kg x 12 reps, +2 big plates (@50kg) x 10 reps, +4 big plates (70kg) x 8 reps
Issues: don't like how it runs and I still wanna use spilt pins on the guide bars. I also prefer a ez style cambered bar for pressdowns. The kit came with a bunch but not a cambered bar. 

Started training at 8.30am as the GF was supposed to be over at 9am. That didn't happen so... grrr 

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Friday
Close Grip Bench Press
to about 152.5-kilos x 6 x 1 reps

Low Cable Row
to 13p (about 130kg) x 8 reps (still not smooth etc)

Adjustable Thick Bar
to 130-kilos plus set up (about 133.2kg) x 2 x 1 reps @ hand

More work in the gym - builders putting up a kit board (to hang stuff from) and 2 mirrors as I type

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Monday
SSB/Hatfield Squats
to 265-kilos x 4 reps ('fun' to rerack)

Leg Press
to 415/420kg x 20 reps

Lying Leg Curls
to 4p + 2.5kg x 20 reps (had to rebuild stack and use 1 and 1/inch pin to hold guide rails)

Leg Extension
to stack 20 reps

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Tuesday am
Speed Bench
to 95-kilos x 4-5 x 6 reps

Two Hand Pinch
to 107.7-kilos x 1 reps, 108.7-kilos x 3 x 2 reps and 1 x 1 rep

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Thursday
Up at 5.40am and yet the would be training partner fails to arrive at 9am (no message etc) and the GF, due at 1030 wakes at 1010. Told her to stay home. I'm not dealing with their lazy ass BS. You're on f'kin lockdown and all you gotta do is get your butts up but no... too hard. F**k that. 

Seated Press
to 109.5-kilos approx x 4 reps - not been here for a while

Hammer Dumbbell Curls
to 80-kilos x 11 reps (H.A.F.)

Tricep Pressdown
to 10p x 10 reps

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Friday
Trained with Shay
Close Grip Bench Press - max day
to 155-kilos x 5 x 1 reps (6 if I wanted but time was a ticking)

Lat Pulldowns - wide bar
to approx 110-kilos (130kg possible and I'll start adding weight to the stack) x 8 reps

R/Thunder
set up + 160lbs x 8 reps @, 265lbs x 3 reps @, 331lb x 3 reps @

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Monday
Trained solo
Hatfield Squat
to a PB 267.5kg x 4 reps

Leg Press
25 rep sets to 435kg x 20 reps
 
The other Leg Extension
Light weights but a better stretch and contraction
20 reps sets to 6p x 15 reps

Lying Leg Curls
to 5p x 15 reps

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Tuesday
Trained with Paul
Speed close grip bench press
to 97.5kg x 5 x 6 reps

Two hand Pinch
to 107.7kg x 1 reps then upped a little to 108.95kg x 3 of 5 x 1 reps

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Wednesday
I forgot to do gripper work yesterday so between posting two bits of kit (the hi-low and a small multi/home gym machine) for sale (or to swap for gym kit I want) and painting the gym I got it done. I'm still waiting on the dumbbell racks and tree (mid-may?), Olympic plates (June) and some grippers (this week). I put together the hi-low twin stack machine (now for sale) and ordered some split/cotter pins for all the kit this morning.

Vulcan Gripper work
usual warm ups - usual twinge (although a little better) in my right forearm on the heavy squeezes
to
LH: 5/6 x N, VVN, 1, 1, VVN reps
RH: 5/6 x 1, 6/6 x 1, then N, N, N reps

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Thursday
Sold a bit of kit yesterday. As an indication of what it's like I had 7 buyers lined up with 2 offering deposits. Posted it about 11am and it was gone by 4pm or so

Trained with both Shay and Paul today

Seated Press
to 112kg or so x 4 reps

Hammer DB Curls
to 80kg x 12 reps @

TPD
to 10p x 12 reps

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Friday
Good solid session with Shay and Paul - VE Day here
Close Grip Bench Press
to 157.5kg x 5 x 1 reps 

Low Cable Rows
sets of 12 to the stack x 10 (about 140kg+)

Adjustable thick bar
to 333lbs+ x F dropped back to 270lbs or so and did 2 x 3 reps

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Monday
It started with the idea of a 4 man crew. Ends with me training solo = must be leg day. One might be over later. Also trying to do a deal on 4 cast iron wheels - 20kg and about the same size as a lifting plate but 4 (80kg) for £60 is a bargain (offered them £80 to inc deliver). I'bve already taken advice on cleaning them etc. They'll go on the leg press.

Hatfield Squats
to 270kg x 4 reps

Leg Press
to 435kg x 22 reps

Lying Leg Curls
to 5p x 17 reps

'New' Leg Extension Machine
6p x 17 reps

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Tuesday
Shay on the team today - I did speed work he stuck to max (ended up with a solid 175kg). Contacted an eBayer for dimensions on Cambridge Wheels (used on farms and fields) in lieu of Olympic plates. They can be 18-24-inches cross (my leg press can take 20-inches I think) and weigh 20-24kg. There's an eBay ad with 20 at £10 a wheel (half the used price on an Olympic plate pre-covid). I've offered to buy all of them, inc delivery, at £250 if they're the right spec. That's potentially 400kg / 880lbs or so. I'm still waiting on delivery of 4. Clean, paint, use. 

Close Grip Bench - speed
to 100kg x 5 x 6 reps. Consistant progress here. Easier with each set too. 

Two Hand Pinch
Solid as a rock warming up then nothing at the target weight. So I dropped to 97kg x 3, 2 and 2. Also getting the same outer right forearm twinge as I do on gripper work - annoying.

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