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Mobster's Wrist Roller Work


mobsterone

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Friday
Good walk yesterday afternoon. Decided not to do any one hand lift work today for 2 reasons. One the skin would only tear again as it's not properly healed again and I was a little tired.

Seated Iso Press
Usual left shoulder problems - I couldn't get the arm back for a bit of dumbbell pressing after.
to 73.75-kilos x 4 left and 3 reps right.

Hammer Dumbbell Curls
to 45-kilos x 2 x 8 reps

TPD
to 15p x 8 reps

BWT: 281lbs

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Sunday
Adj/T/Bar
to 130-kilos x 1/3, F, 3 and 1/3 (left figure for left hand, right for the right)
So a cracking right hand session then

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Monday
L/Press
worked to 640-kilos again and was hoping to push from H3 but 2 reps aid no so dropped the seat back to H2 and did 8 reps

P/Squat Machine
to 315-kilos x 8 reps

S/L/Curls
to +4p x 9 reps

L/Ext
to +4p x 12 reps

Took my time hence good workout weights wise.

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Wednesday
Did not get the NHS Job I went for yesterday - half disappointed. Late to gym as appts where early today
DOTBDLTL - Sumo
to 180-kilos x 3 x 1 reps (at last!)

Iso Inc B/Press
to 37.5-kilos x 12 reps @

Iso L/Row
to 100-kilos a side at a time x 8 reps

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Thursday
Two hand pinch
Does a good thick bar day make a difference to pinch work? Possibly.I feel a little fatigued this morning although I ate well and thought I slept ok.
added another 1.2-kilos (so over 91.45kg now) x 3, x 3 (slight slip on r.thumb skin) x 2+ F. Rested and pulled 1. Couldn't pull a 2nd here.

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Friday
Decent session today. Dropped weight on two lifts and upped it on the other two
Iso Press
Usual form - down to 70-kilos a side x 4 solid reps. I'll stay at this weight for a week or two.

Hammer DB Curls
to 47.5-kilos x 2 x 6 reps - felt heavy

TPD
to 15.5p x 6 reps

One hand Dinnie style lift - for time
Changed this to singles for time and warmed up with 100 and then jumped to 3 x 1 x time with 160-kilos. Skin did not tear.

Bwt: 282lbs flt like I ought to be eating more so this was nice.

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Saturday
Trained today and I have a lunchtime appt Monday and Tuesday.
Adj/T/Bar
to
L/H: 120-kilos x 3 x 3 reps
R/H: 137.5-kilos x 3 x 3 very r/pause reps (10-20 secs between reps)

Then a walk out to see 'Sultan the Pit Pony' sculpture. Misty so didn't see much (it's a 200+ feet long earth sculpture).

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Tuesday
in lie lieu of Mondays missed session. Problem - thinking it was Monday (the gym opens at 6am) I arrived at 7.50... but it opens at 9am lol!! So... 1hr 10mins instead of the leisurely 2hrs I thought I had.

L/Press
did more sets than usual but more or less back to back
to 640-kilos x 8 reps @ H2 (the rest H3)

S/L/Curls
to+4p x 9 reps

P/Squat Machine
to 320-kilos x 8 reps

L/Ext
to+4p x 9 reps

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Wednesday
That much harder by virtue of yesterdays workout and, as per a couple of deadlift sessions being dizzy during them.

DOTBDLTL - Sumo
to 185-kilos x F, F, 182.5-kilos x F (all came off floor but that was it). Backed to 180-kilos x 4 x 1 reps (inc being dizzy)

Iso Mid Row
to70-kilos a side x 8 reps

Iso Inc B/Press
to 40-kilos x 8 reps a side

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Thursday
In town again and then
Two Hand Pinch
Knuckles (right hand middle two) ached during warm up sets. Enough to make me think I was gonna struggle. However, I thought you've done 40+ hour weeks, trained with torn skin and you've got it easy so... clear the mind, be in the moment and focus. So...
to 92.7-kilos x 2, 2,  and 4 reps (I'd started with the intention of 4 x 2 so was happy)

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Friday
Seated Iso Shoulder Press
usual format
to 70-kilos a side x 3L/4R, then 4/4 reps

Hammer DB Curls
to 47.5-kilos x 2 x 7 reps

TPD
to 16p x 6 reps

One Hand Lift
to 170-kilos x 3 x 1 timed efforts

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Sunday
Adjustable Thick Bar
As I get towards the heavier weights being warmed up makes all the difference. So sets 2 and 3 are better than set 1.

L/H: to 122.5-kilos x F, 121.25-kilos x 3 x 3 r/p reps (just long enough to reset or re-chalk)
R/H: to 140-kilos x 3 x 3 r/p reps

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Monday
Nowt as I was back in work - cold and wet ha ha

Tuesday
Slow but a good session
L/Press
to 650-kilos x 8 reps (H1??)

P/Squat
to 330-kilos x 8 reps

S/L/Curls
to +4p x 10 reps

L/Ext
to +4p x 10 reps

Bwt: 280lbs although I feel like I ought to be eating more.

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Wednesday
Awful session. Could have done with more rest and more food. Partly due to killing legs yesterday.

Usual deadlifts

Iso Inc B/Press
to 40-kilos a side x 9 reps

Iso P/Down
to 65-kilos a side x 8 reps

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Thursday
Two hand pinch
Up another 1.25-kilos. Not far to 100-kilos now.
x 3, 3 (good solid set), 2 (failed on 1st, paused, got two), 3 (last one v touch n go).

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Sunday
Hands cramping up (three days on the trot does that). Back sore from the one hand lifts.
Adjustable Thick Bar
to
L/H: 122.5-kilos x 2 r/p + F, 3 r/p, 3 r/p
R/H: 142.5-kilos x 2 r/p + F, 3 r/p, 3 r/p

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Monday
L/Press
to 660-kilos x 8 reps (as is)

P/Squat
to 340-kilos x 8 reps (heavy)

S/L/Curls
stack +4p x 11 reps

L/Ext
stack +4p x 11 reps

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Thursday
Lovely decent weather just the tiniest bit tired (probably got lazy when I wasn't working). Two coffees later...

Two Hand Pinch
added another 1.2-kilos x 1+2, 3, 3. I held off doing another set today but will next time.

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Friday
Woke at 2am and necked a tin of rice pudding. Yet still felt I lacked energy at the gym (scoffing now). Kept it all to a minimum.

Iso Press - usual form
to 71.25-kilos x 2+2/4 reps (left arm not locking out as it should have done)

Hammer DB Curls
to 50-kilos @ x 8 reps

TPD
Didn't put sleeves on and used another handle
to 13p x 8 reps

1 Hand Lift
to 185-kilos x 3 x time

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Sunday
A hard, hard session. My lower back feels like it's not quite recovered from the weeks efforts - oh so slightly tender.
Adjustable Thick Bar
I threw in an extra warm up set.
Set-up (approx 3.2kg) + 60-kilos x 8 reps @, 95-kilos x 3 reps @, 115-kilos x 3 reps @
L/H: 123.75-kilos x 3 r/p reps, 2+F r/p reps, 3 r/p reps
R/H: 143.75-kilos x 2+F r/p reps, F+2 r/p reps, 3 r/p reps

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Tuesday
Stiff still so a LOT of stretching. I also surprised to see it all only took 1hr10mins

L/Press
to 670-kilos x 8 reps (no hole)

P/Squat
I thought my back would hold me back here but...
350-kilos x 6 reps

S/L/Curls
to stack + 5p x 12 r/p reps

L/Ext
to stack + 5p x 12 reps

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Wednesday
DOTBDLTL
to 160-kilos x 5 x 3 reps

Iso Mid-Row
to 70-kilos a side x 6 reps

Iso B/Press
to 40-kilos x 8 reps - still a lot of pain in the left shoulder.

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Thursday
Super hard as my back is still recovering from the previous workouts - 3rd of 3 back to back workouts.
Iso Press
to 71.25-kilos x 4/5 reps

Hammer DB Curls
55-kilos x 8 reps

1 H/Lift
to 190-kilos x 3 x 1 reps

TPD
to 16p x 6 reps

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Saturday
So the last two days I've had the nose dripping snots. Thursday night I must have woke 20+ times. Last night was a bit better. In addition the base of my right thumb aches. I've had this before and it feels like a soft tissue damage thing which I've had before. However, I've an ability (fortunately) to compartmentalize. I also find that I'll be sore, stiff and in a little pain but then I'll train and boom - it goes great.

Two hand pinch
There was no way, ill as I felt, that I was gonna hit this Thursday. That and, as per today, my lower back was still sore. Adjustable tomorrow
Another 1.25-kilos added x 2, 1+1 (reset my grip), 2 and 3 reps

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Sunday
Adjustable Thick Bar
Off to the local gym instead of training this at home.
W/ups: set up (3.2kg) + 60-kilos x 8 reps @, 95-kilos x 3 reps @, 115-kilos x 3 reps @
L/H: 125-kilos x 1, 2 r/p, fail, then 5 x 1 reps
R/H: 145-kilos x 1, 2 r/p, F, 1 (hand came off at the top position like a spring), then 5 x 1 (with two solid as) reps

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