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Mobster's Wrist Roller Work


mobsterone

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Wednesday
I had a LOT on yesterday so the only way to stay on schedule was to start early. So I was up at 4am, did my PC stuff and then was at the gym, at 6.30am. That's the earliest I've managed that (it opens at 6am 3 days a week). The first half I was running on yesterdays food before the second half kicked in from my 5am or so breakfast.

One problem was NOT LOOKING IN MY TRAINING DIARY!! Hence a few muck ups :)

Close Grip Bench Press - volume
bar x 20 reps, 65-kilos (should have been 55) x 20 reps then 85-kilos x 15+3+2 reps (killers too ha ha)

One Arm Dumbbell Rows
32.5-kilos x 20 reps, 42.5-kilos x 20 reps then 52.5-kiklos x 20 reps

Double Overhand Thick Bar Deadlifts
bar x 20 reps, 50-kilos x 20 reps, 95-kilos x 20 reps. Then I loaded 130 before the penny dropped and loaded 115-kilos x 10 reps, paused, did another 10 reps.

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Thursday
Two hand pinch - volume
23.95-kilos x 20 reps, 43.95-kilos x 20 reps, 68.95-kilos x 20 reps.

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Friday
Iso Press
to 41.25-kilos x 20 reps a aide

Hammer DB Curls
to 30-kilos a side x 20 reps

TPD
to 11.5-kilos x 13 reps (little too high on the first sets ha ha)
 
Wrist Curls
to 25-kilos x 16 reps each

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Monday
Leg Press
100-kikos x 20, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps

Safety Squat Bar Squats
x 12 reps, 55-kilos x 12 reps, 75-kilos x 12 reps

Seated Leg Curls
7p x 20 reps, 12p x 20 reps, 17p x 20 reps

Leg Extensions
7p x 20 reps, 12p x 20 reps, 17p x 20 reps

Hot day, slow paced, not the leg killer of the previous two sessions.

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Tuesday
Spring cleaning my office (who knew the desk wood looked so nice polished ha ha)

Two Hand Pinch - 20 reps
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 70.20-kilos x 20 reps (12+8- set it down, clapped loose chalk off, carried on).

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Wednesday
Earliest to the gym yet. That early that the staff hadn't arrived to unlock and open. Hitting the weights at 6.17am. All volume

Close Grip Bench Press
to 90-kilos x 12+2+5 reps - brutal

Lever Row
to 60-kilos x 20 reps a side

Double Overhand Deadlift Thick Bar
to 117.5-kilos x 12+8 reps - huff and puff

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Friday
Completely forgot to do my Thursday pinch workout so I'll do that later. One of the cats is injured so we were looking after him and it slipped my mind.

All other sets are 20 reps.
Iso Press
to 42.5-kilos x 15 reps

Hammer DB Curls
to 32.5-kilos x 15 reps

TPD
to 12p x 15 reps

W/Curls
to 30-kilos x 20 rep

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Friday - pm
Two Hand Pinch - 20 reps
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 71.45-kilos x 20 reps (14+6). Still done in 40 or so seconds.

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Monday
Bank Holiday today. Legs x volume. Hot out
Leg Press
110kg x 20 reps, 150kg x 20 reps, 190kg x 20 reps, 230kg x 20 reps

SSB squats
x 12 reps, 60kg x 12 reps, 80kg x 12 reps

Seated Leg Curls
8p x 20 reps, 13p x 20 reps, 18p x 20 reps

Leg Extensions
8p x 20 reps, 13p x 20 reps, 18p x 20 reps

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Tuesday
Taking one of my cats to the vets later. He'd been hobbling about (although that's better) and also looks to have some sort of bite or infection which needs washing out and dosing.

Two hand pinch - volume
Adjusted the numbers to take into account an additional pair of 1.25kg discs I added 2 weeks back. So
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+5+5 in 40 or so seconds total)

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Wednesday
Early start
Close Grip Bench Press
bar x 20 reps, 65-kilos x 20 reps, 92.5-kilos x 15 RP reps (12+2+1)

Lat Pulldowns
8p x 20 reps, 12p x 20 reps, 18p x 15 reps

DOTBDLTO
bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kilos x 15 reps

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Friday
Job interview Tuesday - schwing. Nice weather today although hot in the gym. Volume as before

Iso Press
to 42.5-kilos a side x 20 reps

Hammer db curls
to 32.5-kilos @ x 20 reps

TPD
to 12p x 18 reps

DB Wrist Curls
to 32.5-kilos @ x 12+2LH and 15 RH

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Monday
It's gonna be a hot week. A couple of days will be 30c+. I've an appointment at 11am tomorrow so will either pinch later or early tomorrow here. Then another early day in the gym Wednesday. Still on a volume kick and it's leg day...

Leg Press
footplate x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps, 240-kilos x 20 reps

Safety Squat Bar Squats
I wanna get to 2 plates a side soon but I don't want to cut corners so...
bar x 12 reps, 60-kilos x 12 reps, 85-kilos x 12 reps

Seated Leg Curls
9p x 20 reps, 14p x 20 reps, 19p x 20 reps (16+1+1+1+1 r/p reps)

Leg Extension
9p x 20 reps, 14p x 20 reps, 19p x 15 reps

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Two hand pinch - volume
Busy day tomorrow so did these today
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+10).
I'll up this next time

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Wednesday
In the gym in about 6.45am. I hit it all in under an hour today and so struggled. A little too fast of a pace for me I think.
Close Grip Bench Press
bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 15 reps hard as f**K

Low Cable Row
9p x 20 reps, 14p x 20 reps, 18p x 20 reps

DOTBDL
bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kios x 16 reps

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Thursday
Two hand Pinch - volume
upped another 1.25-kilos at the top. Heavy as lol
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 73.95-kilos x 8+7 reps.

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Friday
Done in one hour. Humidity a little high

Iso Press
to 45-kilos x 15 reps

Hammer DB Curls
to 35-kilos @ x 20 reps

TPD
to 12p x 15+3 reps

W/Curls
to 32.5-kilos x 15/16 reps

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Monday
Early to the gym. Only because one of the other member has a free multi-gym which I'll need to help him shift into my home gym. Not as heavy as I'd like but good enough for pressdowns etc. I got a proper sweat on and it was after the leg workout below

Leg Press
0 x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps, 250-kilos x 20 reps

SSB Squat
bar x 12 reps, 60-kilos x 12 reps, 100-kilos x 12 reps

Seated Leg Curls
10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple)

Leg Extension
10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple)

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Tuesday
Two hand Pinch - volume
upped another 1.25-kilos at the top. Heavy as lol
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 73.95-kilos x 10+6 re

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Thursday
On a work trial yesterday so trained today

Close Grip Bench Press
bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 14 rp reps

DB Row
40-kilos db x 20 reps, 50-kilos x 20 reps, 60-kilos x 15 reps

DOTBDL
bar x 20 reps, 60-kilos x 20 reps, then (for a little change) singles with 90-kilos x 1 rep, 130-kilos x 1 rep, 170-kilos x 1 rep, 190-kilos x 1 rep (more there if I wanted it)

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Friday
Lowered the reps
Iso Press
bar x 20 reps, 20-kilos @ x 8 reps, 40-kilos @ x 6 reps, 60-kilos @ x 4 reps

Hammer DB Curls
to 60-kilos x 6 reps

TPD
to 14p x 8 reps

Wrist Curls
to 35-kilos x 8 reps

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Monday
Dentist after (extraction next time... eek)

Leg Press
0 x 20 reps, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps, 260-kilos x 20 reps

SSB Squat
bar x 12 reps, 60-kilos x 12 reps, 95-kilos x 8 reps (last weeks numbers are off)

Seated Leg Curls
10p x 20 reps, 15p x 20 reps, 20p x 16+ 4r/p reps

Leg Extension
10p x 20 reps, 15p x 20 reps, 20p x 18 reps

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Tuesday
Two hand Pinch - volume
Upped another 1.25-kilos at the top. Changed the set scheme
1st set 25.2-kilos x 20 reps (kept the reps high here to warm up the hamstrings), 2nd set 50.2-kilos x 10 reps and 3rd set 74.20-kilos x 3 x 10 reps

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Thursday
Long but busy first day on the new job yesterday (up at 4am and back around 8pm). Then gym before a nice walk up a mountain after . In the gym I wanted to see where I was strength wise on my bench and decided to hit and rep the 170-kilo deadlift version I wanna do some high reps on.

Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 2 reps, 100-kilos, 120-kilos, 130-kilos and 140-kilos (308lbs) x 1 rep. So I've not lost loads on the last 8-10 weeks volume program

Low Cable Row
to stack +5p x 8 reps

DOTBDL (Thumb Over)
bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 reps, 130-kilos x 3 reps, (no support r belt to this point and then even with the top weight I only wore a support belt) 170-kilos x 3 x 3 reps. Slight form issues.

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Friday
First of two workouts. Plus - what a lovely day weather wise
Iso Press
to 60-kilos x 6 reps (sleeves on)

Hammer DB Curls (done outside in the sun)
to 60-kilos @ x 8 reps

s/s

TPD
to 15p x 8 reps (sleeves on)

Wrist Curls
to 37.5-kilos @ x 8 reps (ground out)

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