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Mobster's Wrist Roller Work


mobsterone

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 147.5kg x 1. Then upped to 150kg x 4 x 1 reps

[U]Wrist Roller[/U]
95kg x 3 x 16 reps

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[B]Monday[/B]
Used the new leg press properly for the first time.

[U]Lever squat[/U]
to 260kg x 8 reps

[U]Iso Lever Leg Press[/U]
to 6 plates / 120kg x 8 reps per leg (one at a time)

[U]Leg Extensions[/U]
to 9p x 8 reps

s/s

[U]Lying Leg Curls[/U]
to 9p x 8 reps

Bwt: 317lbs dressed. Right upper thigh (post workout) 30-inches 

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[B]Tuesday[/B]
Nice session
[U]Seated DB Press[/U]
to 59lbs x 20 reps

[U]Hammer Curls[/U]
to 61lbs x 20 reps

[U]Skull Crushers[/U]
to 52kg x 18 reps

[U]Wrist Roller Work[/U]
91.25kg x 3 x 20 reps

[U]Reverse Wrist Curls DB[/U]
18.5lbs x 3 x 20 reps

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[B]Thursday[/B]
As per various widths on back movements

[U]Chest Supported Rows (M)[/U]
to 110kg x 3 x 6 reps

[U]One Arm Dumbbell Rows (N)[/U]
to 80kg x 8 reps

[U]Low Cable Rows (W)[/U]
to the stack x 12 reps (pulled into the top of the waist)

[U]DOH Deadlifts[/U]
65kg x 12 reps (easy as f**k but done for back rehab)

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[B]Friday[/B]
Bench could have been better
[U]Close Grip Bench Press[/U]
to 152.5kg (might drop back to 150kg for a few weeks) x 3 x 1 and a fail

[U]Wrist Roller[/U]
92.5kg x 3 x 17 reps

[U]Reverse Wrist Curls (DB)[/U]
21lbs x 3 x 15 reps

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[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 280kg x 4 reps

[U]Leg Press[/U]
to 579kg x 8 reps

[U]Leg Extensions[/U]
9p x  12 reps

s/s

[U]Lying Leg Curls[/U]
to 9p x 8 HAF reps

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[B]Tuesday[/B]
Upped my game today

[U]Seated DB Press[/U]
to 70lbs x 14 reps

[U]Hammer DB Curls[/U]
to 70lbs x 15 reps

[U]Skull Crushers[/U]
to 51kg x 16 reps

[U]Wrist Roller[/U]
100kg x 3 x 20 blip reps

[U]Reverse Wrist Curls (DB)[/U]
21lbs x 20 reps x 3 sets

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[B]Thursday[/B]
Full crew. D had a great session playing catch up with me

[U]Chest Supported Rows (M)[/U]
to 110-kilos x 3 x 8 reps (PB)

[U]Lat Pulldowns (N - 2 x D handles)[/U]
to stack -3p (down from usual but probs cos I PB'd on rows) x 10 reps

[U]Low Cable Rows (W) [/U]
Into lower stomach - last week was to the rib cage
stack x 12 reps

[U]DOH TL Deadlifts[/U]
Still rehabbing
bar x 12 reps, 60kg x 12 reps, 100kg x 12 reps (D did 14)

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Friday
Tore everyone a new one this morning for mis-loads etc. As in how I took 4 weeks to recover from a previous cock-up. Not happy.

Close Grip Bench Press
to 152.5-kilos x F (mis-load too). Dropped back to 140-kilos x 3, then 2 x 3 reps

Wrist Roller
100-kilos x 3 x 20 reps

Reverse Wrist Curls
24lbs x 3 x 15 reps

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[B]Monday[/B]
Dom and Paul. Thighs @ 30-inches

[U]Lever Squat[/U]
270-kilos x 6 reps

[U]Iso Lateral Leg Press[/U]
to 130-kilos @ leg x 8 reps

[U]Leg Extensions[/U]
to 9p+2.5-kilos x 9 reps

s/s

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

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[B]Tuesday[/B]
[U]Dumbbell Press[/U]
to 70lbs x 3 x 15 reps

[U]Hammer DB Curls[/U]
to 70lbs x 3 x 16 reps

[U]Skull Crushers[/U]
to 53kg x 15 reps

[U]Wrist Roller[/U]
to 101.25kg x 3 x 15 reps

[U]Reverse Wrist Curls (DB)[/U]
24lbs x 3 x 17 reps

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[B]Tuesday PM[/B]
[U]Grip Machine work[/U]
I might up the reps to toughen the hands cos 100kg plus pushes hard into the palms
40kg x 8 reps, 70kg x 8 reps, then 102.5kg x 2 x 8 reps

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[B]Thursday[/B]
Good solid workout today
[U]Chest Supported Rows (M)[/U]
to 112.5-kilos x 2 x 8 reps. Felt good so upped it to 120-kilos x 6 solid ass reps

[U]Iso Lever Leg Press Rows (N)[/U]
to 72.5-kilos x 3 x 8 reps

[U]Lat Pulldowns (W)[/U]
to stack x 8 reps

[U]DOH Deadlifts[/U]
to 110-kilos x 8 reps

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[B]Friday[/B]
Good group and vibe today
[U]Close Grip Bench Press[/U]
to 120kg x 1, 140kg x 2, 3 and 4 reps

[U]Wrist Roller[/U]
to 102.5kg x 3 x 20 reps

[U]Reverse Dumbbell Wrist Curls[/U]
24lbs x 3 x 20 reps

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[B]Friday PM[/B]
[U]Grip Machine work[/U]
to 102.5-kilos x 2 x 10 reps
HAF in that where the 3/4-inch handles press into the palms it's bordering on painful. 

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[B]Monday[/B]
Solid session with Paul (Dom on school run duties)
[U]SSB Hatfield Squats[/U]
to 290kg x 4 reps

[U]45-degree Leg Press[/U]
to 654kg x 8 reps

[U]Leg Extensions[/U]
to 10p x 10 reps

[U]Lying Leg Curls[/U]
to 9p x 10 reps

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[B]Tuesday[/B]
Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol)
[U]Dumbbell Seated Press[/U]
to 70lbs x 16 reps

[U]Hammer Dumbbell Curls[/U]
to 70lbs x 17 reps

[U]Skull Crushers[/U]
to 53-kilos x 18 reps

[U]Wrist Roller Work[/U]
102.5-kilos x 3 x 15 reps

[U]Reverse Dumbbell Wrist Curl[/U]
24lbs x 3 x 16 reps

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Started taking on #lockdown clients as of today. 

[B]Thursday[/B]
[U]Chest Supported Rows (M)[/U]
bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that)

[U]One Arm DB Rows (N)[/U]
86lbs x 12 reps, 2 x 90kg

[U]Lat Pulldowns (W)[/U]
Did a bit of volume
1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps

[U]DOH Deadlifts[/U]
60kg x 12 reps, 110kg x 9 reps

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[B]Friday[/B]
Lower back a little stiff today. Paul and Ken on the team.

[U]Close Grip Bench Press[/U]
to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps

[U]Wrist Roller[/U]
102.5kg x 16 reps, then 2 x 20 reps (hands locked in)

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[B]Monday[/B]
No one else but me (inc the new client... lazy (bad word filter). Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me)

[U]Lever Squats[/U]
to 280kg x 6 reps

[U]Iso Lever Leg Press[/U]
to 135kg x 6 reps (HAF) a leg. One at a time

[U]Leg Extensions[/U]
to 10p+2.kg x 10 reps

[U]Lying Leg Curls[/U]
to 10p x 7+3 reps (HAF as per)

Doing a deal (hopefully) on buying a Pec Dec for the gym

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[B]Thursday[/B]
Bit of a faff (as per) on the CSR (had to get it all in the right position). So we dropped back a notch.

[U]Chest Supported Rows (M)[/U]
to 130kg x 2 x 6 reps

[U]Low Cable Rows (N)[/U]
to stack +10kg x 12 HAF reps

[U]Lat Pulldowns(W)[/U]
to stack x 12 reps 

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You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers.

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4 hours ago, Ricochet said:

You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers.

As in no slippage, need to adjust or a feel that you haven't quite got the grip just so. Locked in means all those are negated.

[B]Friday[/B]
Full team (5 total)
[U]Close Grip Bench Press[/U]
to 142.5-kilos x 5 x 1 reps (slow off the chest today)

[U]Pec Dec[/U]
Half the stack x 25 reps (left arm tendinitis) 

[U]Close Grip Bench Press[/U]
to 60-kilos x 25 reps

[U]Wrist Roller[/U]
to 105-kilos x 3 x 15 reps

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[B]Monday[/B]
[U]SSB Hatfield Squat[/U]
to 300kg x 4 reps (needed the belt a little tighter)

[U]Leg Press[/U]
to 664kg x 8 reps (still nearly popping out of the seat)
 
[U]Leg Extensions[/U]
to 11p x 12 reps

[U]Lying Leg Curls[/U]
to whatever (not noted) x 9+3 r/p reps

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[B]Tuesday[/B]
I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am
 
[U]Seated Dumbbell Press[/U]
to 70lbs x 12 reps

[U]Hammer Curls[/U]
to 70lbs x 18 reps

[U]Tricep Pressdown[/U]
(gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow)

[U]Wrist Roller[/U]
to 105-kilos x 16 then 2 x 20 reps

[U]Reverse Wrist Curls [/U]
later on

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