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Mobster's Wrist Roller Work


mobsterone

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Monday
Back stiff so I loosen up and slightly dizzy but a good session
L/Press
Reset the seat to a higher position (2) so I took the weight down to 660-kilos x 8 reps

Power Squat Machine
to 430-kilos x 4 reps (PB)

Seated Leg Curls
to stack + 5p x 12 reps (couldn't find the extra plates)

Leg Extension
to stack + 5p x 12 reps (couldn't find the extra plates)

Wrist Roller
to 75-kilos x 2 x 1 reps

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Wednesday
Close Grip Bench Press
to 135-kilos x 3 x 1 reps (2nd and 3rd better than the 1st). 137.5-kilos next time and 140-kilos after. Which would be awesome after the shoulder issues (it still hurts when I warm up) and it'd be roughly 7 weeks of benching after about 14-15 months of not being able to.

Low Cable Row
to stack +5/12 stacker plates x 12 easy reps (as in talking to the fella on the counter during lol)

DOTBDLTL
to 155-kilos x 5, 6 and then 7 reps. I think this is a PB

Adj/T/Bar
to
LH: 120-kilos x 3 reps
RH: 140-kilos x 3 x 1 reps

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Friday
Seated Iso Press
to 62.5-kilos x 6 reps

Hammer DB Curls
to 60-kilos x 8 reps

One arm tricep p/down - reverse grip
Multi-press machine
to 26.25-kilos RH and 21.25-kilos LH

Pressdowns
Multi-press machine
stack x 15 reps

Wrist Curls
R: 15-kilos x 12 reps
F: 32.5-kilos x 12 reps

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Saturday
2 hand pinch

Tuesday
Leg Press
to 670-kilos x 8 reps (heavy as f**k)

Power Squat Machine
to all it'll hold in 20kg plates so 440-kilos x 4 reps

Seated Leg Curl
to stack + 5 plates x 12 reps

Leg Extension
to stack + 5 plates x 12 reps

Wrist Roller
to 75-kilos x 3 x 1 reps

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Wednesday
A LOT on today. I'm doing a Podcast shortly and had my regular appt in town right after the gym

Close Grip Bench Press
to 137.5-kilos x 3 x 1 reps. No 2 and 3 were nice.

s/s

LPD with a close grip V handle
to stack + 6 stacker plates x 8 reps

DOTBDLTL
to 160-kilos x 3 x 5 reps

Adj/T/Bar
to
LH: 122.5-kilos x 3 r/p reps
RH: 142.5-kilos x 3 x 1 reps

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Friday
Iso Press
to 65-kilos x 6 reps

Hammer DB Curls
to 65-kilos x 8reps

TPD
to 14p x 8 reps

W/Curls
to
R: 22.5-kilos x 8 reps @
F: 35-kilos x 8 reps

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Monday
Leg Press
to 690-kilos x 8 reps @ H2 seat position

Power Squat Machine
to 450-kilos (a lot of faffing about with the 25's to get this and used Jack and Gareth as a spot) x 4 reps

Seated Leg Curls
to stack +6 add on plates x 12 reps

Leg Extension
to stack +6 add on plates x 8 reps

Wrist Roller
to 80-kilos x 2 x 1 reps

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Wednesday
Close Grip Bench Press
to 140-kilos x 2 x 1 reps. At last

Iso-Mid Row
to 80-kilos x 6 reps

DOTBDLTL
to 160-kilos x 3 x 5 reps

Adj/T/Bar
to 125-kilos x 2 LH and 7-8 reps RH (mis load as I wanted 145kg). 145kg x 2 x 1 reps (couldn't pull a 3rd) RH

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Friday
Iso Press
to 67.5-kilos x 6 reps

Hammer DB Curls
to 70-kilos x 6L and 8R reps

TPD
to 14p + 1 stacker plate

W/Curls
R to 22.5-kilos x 12 reps
F to 35-kilos x 12 reps

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Sunday
Some soft tissue issues with the base of my left thumb yesterday. I even strapped it up for a bit. It feels a load better right now so it was pinch o'clock
Two Hand Pinch
upped a half kilo from last time. 4 x 1 reps

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Tuesday
Today I maxed every machine I used lol

L/Press
to 700-kilos x 8 reps seat at pos 2

P/Squat Machine
to 460-kilos x 4 reps
I now know I can't get 500kg on it ha ha

Seated Leg Curls
stack +6 add-on plates x 12 reps

L/Extensions
stack +6 add-on plates x 12 reps

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Wednesday
Suited n booted appt in town later so I was at the gym for 8.15am. Either that or going hard yesterday.... today was hard.

Close Grip Bench Press
to 107.5-kilos x 6 x 1 fast reps

Wide handle Low Row
to stack x 12 reps - easy

DOTBDLTL
This was the hardest. Up 5-kilos from last weeks but it felt like 20
to 170-kilos x 3 x 3 reps

Adj/T/Bar
to 125-kilos x 3 reps @ - just hard

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Thursday
Iso Press
to 70-kilos x 6 reps

Hammer DB Curls
to 80-kilos. 3 reps LH (hand opened up) and 6 reps RH

TPD
to 15p x 8 reps (nice to be doing 15 stack plates again)

Wrist Curls
to
Reverse 22.5-kilos x 12 reps @
Forward 35-kilos x 12 reps @

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Monday
Medical check up at 10am. There's a certain irony to being advised on your health by someone with a little extra weight and worse drinking habits than you lol

Leg Press
to 700-kilos x 8 reps (H2). Felt heavy

Power Squat Machine
to 420-kilos x 8 reps. 300-kilos felt heavy so I decided to drop a little weight and increase the reps

Seated Leg Curls
to stack + 6 plates x 12 reps

Leg Extension
to stack + 6 plates x 12 reps

Wrist Roller
to 81.25-kilos x 2 x 1 reps

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Wednesday
Cracking session. Trained with one fella on bench press. The thick bar work with Toyah and Catherine. Then Toyah, Catherine, Tara and Emma monstered ab raises together. Nice.
Close Grip Bench Press
Max day. To 140-kilos x 3 x 1 reps

Low Row
Liked the wide grip last time so did that again
to stack +1 plate x 12 reps

DOTBDLTL
to 170-kilos x 3 x 4 reps
Loads better feeling than the last session

Adj/T/Bar
to
LH: 120-kilos x 3, 3 x 1 ugly as reps. Real struggle.
RH: 120-kilos x 3 lovely. Then 140-kilos x 1, then 2 reps.

I was done

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Thursday
Iso Press
to71.25-kilos x 6 reps @

Hammer DB Curls
to 80-kilos x 8 reps @ (used a strap on my LH)

Tricep Press Down
to 15p + 1 stacker plate x 8 reps

Wrist Curls
F: to 35-kilos x 8 reps @
R: to 22.5-kilos x 8 reps

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Tuesday
On somewhat of a mission on other fronts but took my sweet time in the gym. I spent 30 minutes at the end showing one guy some squat stuff.

Leg Press
to 700-kilos x 9 reps (hard)

Power Squat Machine
to 425-kilos x 6 reps

Seated Leg Curls
to stack +6p x 12 reps

Leg Extension
to stack +6p x 12 reps

Wrist Roller
to 81.25-kilos x 3 x 1 reps

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Wednesday
Close Grip Bench Press - speed day
to 110-kilos x 5 x 1 reps

s/s

Low Cable Row - wide grip
to stack +2p x 12 reps

DOTBDLTL
to... a cocked up 180-kilos x 3 hard reps (too big of a jump). Then 177.5 x another 3 hard reps before I realized what I'd done ha ha. So 2 x 3 reps at 172.5-kilos

Adj Thick Bar
to 120-kilos x 2 x 3 reps

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