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Mobster's Wrist Roller Work


mobsterone

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Tuesday
Two Hand Pinch
So I felt like a change today. Usual warm up. 57.7-kilos x 1 rep. 77.7-kilos x 1 rep, 97.7-kilos x 1 rep then 107.7-kilos x air but not full height.  Another attempt x fail.

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Thursday
Close Grip Bench Press
to 155-kilos x 3 x 1 reps

Low Cable Row (double stirrup medium width handle)
to stack +5.5p x 15 reps

DOTBDL-TO
to 177.5-kilos (actually a little over 180kg) x 5 reps (wanted 6)

BWT: 294lbs (light shoes not boots as last time)

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Friday
Seated Press
to 107.5-kilos x 5 reps (work on depth of the rep)

Hammer DB Curls
to 90-kilos (meant to be 80kg x 17 but I brought a 90 over by mistake) x 12 reps.
Brutal as always

Tricep KB
to 12.5-kilos x 10 reps

Tricep Pushdown
to 14p x 9 reps

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Tuesday
Another day of not chasing the reps over chasing the weight on Pinch and all the better for it. I had more in me. Apart from the warm ups all the other sets were 'hands off' every time between reps (so a few seconds rest-pause, reset, then go)
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 102.7kg x 3 reps (with a feeling of 2-3 more if I wanted it)

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Thursday
Good solid session
Close Grip Bench Press
including a 10-count pause at 120kg then 152.5-kilos x 4 x 1 reps

Mid-Iso Row
to 90-kilos x 6 heavy reps

Adjustable Thick bar
to 133.75-kilos x 3 x 1 reps BH

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Friday
Seated Press
to 110-kilos x 2 reps

Hammer DB Curls
to 80-kilos x 17 reps

Tricep Kickbacks
to 12.5-kilos x 11 reps

Tricep Pressdown (H machine)
to 13.5p x 10 reps

Bwt: 295lbs

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Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future?

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Monday
Eased up a little and did a LOT (for me) of warming up and stretching etc to get limber and work the kinks out of my lower back. Also super humid out today (70f and 76% humidity)
Leg Press
held back a little on the reps today
200kg x 20 reps, 400kg x 15 reps, 700kg x 10 reps

SSB Squat
to 160kilos x 6 reps (one at a time baby)

Seated Leg Curls
to stack+5p x 15 reps

Leg Extensions
to stack x 20 reps

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On 6/22/2019 at 9:00 AM, Viceversus said:

Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future?

I'm enjoying the volume work. I taped my right upper arm at 19.5-inches cold. The CG Bench is slowly coming up (it'll never be what it once was though ha ha). I MIGHT compete in 2020.

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Tuesday
Same 'hands off' between reps etc as before
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 103.95kg x 3 reps

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Thursday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps. That 160kg short range target is in sight.

Iso Pulldowns
to 75-kilos x 6 heavy ass reps

Rolling Thunder
Usual stiff handle. I dropped a bit on the LH to get solid reps in and upped it on the right from 3 weeks back
LH: set up +140-kilos x 3 x 1 reps
RH: set up +145-kilos x 3 x 1 reps

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Friday
Yeah it's hot. Yeah the curl reps were brutal. Yeah...
Seated Press
to 110-kilos x 3 reps

Hammer DB Curls
to 80-kilos x 18 reps @

TKB
to 12.5-kilos x 12 reps

TPD
Too damned pumped n sweaty to get the elbow supports on so...
to 13+stacker plate x 8 reps

Bwt: 293lbs - time to feed ha ha!

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Monday
WTF is it with me and the damned (previously loved) Power Squat Machine? I even went lighter ('only' 400kg)... one rep... tweak and yep a damned twinge again? Third time in what... 7 weeks (inc week off). Time for a change I think... hack squat show daddy some love.

I wore the same shoes last week (closed toe sports sandal) and they were fine but today... sweaty and my toes were sliding into the front. Boots next time for sure (zero effect on the workout just off putting).

Leg Press
to 700-kilos x 12 reps

Power Squat Machine
see above

Seated Leg Curls
to stack +5.5p x 15+3+2 reps

Leg Extension
to stack x 20 reps

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Tuesday
My usual faffing about = a not great nights sleep + moody belly + slightly twinged back (I need to get a little manipulation soon I think) + looking at a pension plan that I can cash in / budgeting. So a busy-ish late start. Anyway... training went well lol

Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 105.2kg x 3 r/p reps
NB: every so often I need to stay with a level, do more reps and or another set of 3 x 1 r/p reps and THEN move up

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Sunday
Two Hand Pinch
to 105.2-kilos x 4 (of 6) r/p reps

Trained today as I wanna be in for the steel stock delivery tomorrow and will train legs Tuesday

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Tuesday
Stomach off half the night and so the leg workout was a grind but job done. I also cut some steel into 4-feet lengths ready for my 2-day strength display at the Aberdare MC races (July 20th and 21st)
Leg Press
to 700-kilos x 13 reps

SSB Squat
to 160-kilos x 7 reps (every one horrid ha ha)

Seated Leg Curls
to stack+5.5p x 20 reps ns

Leg Extensions
to stack x 20 reps ns

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Wednesday
My ass was DRAGGING all day at work. Legs Tuesday and a 12 hour shift...

Thursday
I was still feeling the effects today. However, I managed to bend that piece of steel (48x1.5x.5-inches) in practice for the upcoming event

Close Grip Bench Press
to 155-kilos x 4 x 1 reps (on rep 3 I hit one of the stirrup points... but ground it out)

Low Cable Rows
warming up the muscles to bend the steel.
12p x 8 reps, 17p x 8 reps

DOTBDL-TO
It should have been the adjustable but I left it at home
to 182.5-kilos x 3 r/p reps (wanted 4 but I was too damned tired)

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Friday
Did a little catalog tearing as practice for the upcoming event.
I eased up on a couple of things as it'd been 2 weeks since I did shoulders and arms

Seated press
to 110-kilos x 3 reps

Hammer DB Curls
80-kilos x 18 reps @ (brutal as always)

TKB
15-kilos x 8 reps (hard)

TPD
to 13p + a half stacker plate x 8 eayish reps

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Monday
Leg Press
to 700-kilos x 14 reps

Power Squat Machine
to 380-kilos x 6 reps (no issues today)
 
Seated Leg Curls
to stack +5p x 15+4+1 reps

Leg Extensions
to stack x 19+1 reps

Bwt: 296lbs

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Tuesday
Two Hand Pinch
upped the weight a fraction and ground out 3 (of 5) ugly ass singles which tore my skin a little (not a good idea two days out from an event).

Thursday
Only bench. The rest would have sapped me for Saturday and Sundays efforts
Close Grip Bench Press
to 157.5-kilos x 2 x 1 reps and then  I did a 1 rep pause with 140-kilos and that was all she wrote. 

Moody belly last night meant I dropped 5lbs bwt

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  • 2 weeks later...

Monday
First session in a week (I needed a rest after both hard training and the show weekend). I took it easy

Leg Press
to 600-kilos x 12 reps

SSB Squats
to 140-kilos x 8 reps

Seated Leg Curl
(the seat position adjuster was broke)
to stack +5.5p x 20 reps

Leg Extensions
to stack x 15+3+2 reps

Stomach off (took pills after) so bwt 294lbs

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Tuesday
Another day with my foot off the gas a little.
Two Hand Pinch
to 102.7-kilos x 1 rep

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Friday
Still an easy day
Iso Press
Rack in use so
to 60-kilos a side x 6 reps

Hammer DB Curls
to 60-kilos x 8 reps

Tricep KickBack
to 10-kilos x 10 reps

Tricep pressdown
to 14p x 8 reps

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Monday
Still holding back a little
Leg Press
to 610-kilos x 8 reps (easy - the 400kg before was harder)

Power Squat Machine
to 400-kilos x 8 reps

Seated Leg Curl
Seat forward from the usual spot)
to stack +5.5p x 20 reps

Leg Extension
to stack x 20 reps

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Tuesday
Overloaded by 5kg and wondered...no lol. Back to the right weight and I could have done another set or two (I will next time)
Two Hand Pinch
to 102.7-kilos x 1, 1 and then 2 reps

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