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Mobster's Wrist Roller Work


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#4081 OFFLINE   mobsterone

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Posted 06 April 2015 - 09:15 AM

Friday
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)

Monday
Power Squat machine
to 370-kilos x 5 reps

Standing leg curl (other kit in use)
to 6p a leg x 8 reps

Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)

V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN



#4082 OFFLINE   mobsterone

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Posted 08 April 2015 - 10:23 AM

Tuesday
W/Roller
to 82.5-kilos x 2 x 1 reps - brutal and pumped.

Wednesday
Doing a Powerbody challenge so all high reps
CGBP
bar x 16 reps, 60-kilos x 8, 16 and 24 reps then 18. PUMPED

s/s

LPD
113p x 8 reps, 18p x 8 reps, stack x 8, 10 and 12 reps - PUMPED lol

Low cable rows
12p x 12 reps, 18p x 12 reps  and stack x 12 reps



#4083 OFFLINE   mobsterone

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Posted 13 April 2015 - 08:48 AM

Friday
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.

Monday
Held back a little and no rack access + a better second half to the workout than the first

Iso Press
to 60-kilos x 4 reps

s/s

Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps

s/s

TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps
 
V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps



#4084 ONLINE   jvance

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Posted 13 April 2015 - 09:01 AM

I know you specify when you use a 3" roller, what is the size of the regular one you use? How high off the ground do you roll it up?



#4085 OFFLINE   mobsterone

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Posted 14 April 2015 - 02:22 AM

Monday - pm
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food  =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps

I know you specify when you use a 3" roller, what is the size of the regular one you use? How high off the ground do you roll it up?

 

I only use a 3-inch. I just mention the dimensions when I think to include the info. It's set in my rack about shoulder height or just under (I'm 6'3 or 1.9m tall)



#4086 OFFLINE   mobsterone

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Posted 17 April 2015 - 12:15 PM

Tuesday
W/Roller
to 82.5-kilos x 3 x 1 reps

Wednesday
Power squat machine
to 375-kilos x 3 reps

L/Press
whole thing (700kg) x 4 reps

Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps
 
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)



#4087 OFFLINE   mobsterone

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Posted 20 April 2015 - 08:02 AM

Monday
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then

Lat Pulldowns
to stack x 8 reps (for the upper back pump)

CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:


V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps



#4088 OFFLINE   mobsterone

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Posted 21 April 2015 - 09:15 AM

Tuesday
Wrist Roller - 3 inch as per
to + 83.75-kilos x 2 x 1 reps = pumped



#4089 OFFLINE   mobsterone

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Posted 22 April 2015 - 05:20 AM

Wednesday
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next

Seated press
to 100-kilos x 3 x 4 reps

s/s

Hammer curls
to 50-kilos x 6 reps

T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)

Bwt 19st 7lbs. Heaviest in a while



#4090 OFFLINE   mobsterone

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Posted Today, 12:29 PM

Friday
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)