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Mobster's Wrist Roller Work


mobsterone

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Friday
Started ok but hit the wall towards the end
Iso Press
to 72.5-kilos x 4 reps

Hammer DB Curls
to 90-kilos x Fail.

TPD
to 16p x 6+2 reps

Wrist Curls
to 42.5-kilos x 8 reps RH. Hit the wall with my left.

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Monday
If it's Monday it's leg day
Leg Press
200-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps

Power Squat Machine
155-kilos x 8 reps, 235-kilos x 8 reps, 320-kilos x 8 reps

Seated Leg Curl
12p x 20 reps, 17p x 20 reps, stack + 5 plates x 13 reps

Leg Extension
12p x 20 reps, 17p x 20 reps, stack x 18 reps

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Thursday
Close Grip Bench Press
to 142.5-kilos x 2 x 1 reps, 145-kilos x 1 x 1 reps

Low Row
Medium width d-ring handle
to stack +5p x 12 reps (other sets were 15)

DOTBDLTO
to 170-kilos x 9 reps (7+2  had to stop to push the plates back on)

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Friday
Iso Press
to 72.5-kilos x 6 reps @

Hammer DB Curls
to 80-kilos x 8 reps @

TPD
to 16p x 7 reps

W/Curls
to 42.5-kilos x 7L and 8R reps

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Monday
Leg Press
to 350-kilos x 20 reps

SSB Squat
to 115-kilos x 12 slow hard reps

Seated Leg Curls
to stack + 5p x 12 reps

Leg Extensions
to stack x 19 hard reps

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Thursday
Close Grip Bench Press
to 140-kilos x 1 reps, 142.5-kilos x 1 rep, 145-kilos x 2 x 1 reps

Iso Lever Row
40-kilos x 8 reps, 80-kilos x 8 reps, 120-kilos x 6 reps

DOTBDL-TO
to 170-kilos x 7+3 reps (same pause as before cos I forgot to bring my collars). The set took about 75-90 seconds with the pause

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Friday
Iso Press
to 73.75-kilos x 4 reps LH and 6 reps RH (need to bring the left up obvs)

Hammer DB Curls
to 80-kilos x 8 reps (might add a set so as to move to 90's)

TPD
to 16+1p x 6 reps (hard as f**K)

W/Curls
to 45-kilos x 3 LH and 6 RH reps (again I need to bring up the LH)

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Monday
Keep on repping...
L/Press
to 360-kilos x 20 reps

Power Squat Machine
to 330-kilos x 10 reps

Seated Leg Curls
to stack +5.5 stacker plates x 15 reps

Leg Extension
to stack x 20 reps

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Thursday
Close Grip Bench Press
to 145-kilos x 3 x 1 reps

Lat Pulldowns - V handle
to stack + 5 stacker plates x 10 reps

DOTBDLTO
Bring the damn collars!!
Worked to an attempt at 210-kilos

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Friday
Late as f**k waiting on a bloody parcel
Iso Press
to 73.75-kilos x 6 reps

Hammer DB Curls
to 80-kilos x 10 reps @

TPD
to 16 x 8 reps (wanted 10)

W/Curls
to 45-kilos x 5 RH and F LH (so dropped to 40-kilos x 6 reps)

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Monday
Day of 'dat bitch' (Er Indoors kicking off). Music was powered by some jam sessions on BBCRadio1Extra.
Leg Press
to 380-kilos x 20 reps

Power Squat Machine (should have been SSB but the rack was in use)
to 340-kilos x 12 reps

Seated Leg Curls
to stack + 5p x 16 reps (PS having an effect??)

Leg Extension
to stack x 17 hard reps

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Tuesday
Two Hand Pinch
So I upped it to as close to 90-kilos as I could @ 90.2-kilos (200g over. About a half pound)
First set a feeler at 5 reps, second a work set at 8 reps and the last was a very nice 10 reps. I'll do 8-10-12 next time with a timer to keep me under 60-seconds

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Thursday
Close Grip Bench Press
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps

One Arm Dumbbell Rows
to 80-kilos x 8 reps @

DOTBDL-TO
to 170-kilos x 2 x 6 reps - working on the volume (same as pinch)

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Friday
Iso Press
to 75-kilos x 3 LH and 4 RH reps

Hammer DB Curls
to 80-kilos x 10 reps

TPD
to 16p x 8 reps (press took an edge off)

Wrist Curls
to 40-kilos x 8 reps RH. Bombed on the LH

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Monday
Leg Press
to 400-kilos x 20 reps

SSB Squats
to 120-kilos x 8 reps

Seated Leg Curls
to stack + 5.5 plates x 15 reps

Leg Extensions
to stack x 18 reps

All done in about 75 mins

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Tuesday
Two hand Pinch
It's gonna be at least another couple of weeks before I'll crack the record.
90.2-kilos x 8, 9 and 10 reps

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Thursday
A good day at the office. Bwt (with no effort, special diet, etc on my part): 286lbs

Close Grip Bench Press
to 147.5-kilos x 3 x 1 reps

Mid Iso Row
to 90-kilos an arm x 4 reps

DOTBDL-TO
to 170-kilos x 2 x 7  and 1 x 5 reps (could have done 7 reps)

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Friday
Today's lucky No is 11
Iso Press
to 75-kilos a side x 3 rep LH (just stops half way on No4) and 5 reps RH

Hammer DB Curls
to 80-kilos x 11 reps a side (just about pulls the whole body at this weight)

TPD
to 16p x 9 reps then dropped to 6 or so x 20 reps

DB Wrist Curls
to 40-kilos x 8LH and 11 RH

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Monday
Leg Press
200-kilos x 20 reps, 300-kilos x 20 reps and 420-kilos x 15 reps

Power Squat Machine
Slight mis-load so 2 sets only. It should have been a 100 or so, then 200 or so followed by the max set. Instead it was 200-kilos x 12 reps then 360-kilos x 9 reps

Seated Leg Curls
to stack+5.5p x 20 r/p reps

Leg Extensions
to stack x 16+4 reps

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Tuesday
Note to self - get up early. I like how the day goes vs having a lay in and feeling like I'm playing catch up

Two Hand Pinch
to 90.2-kilos x 8 and then 10 reps. Then I put a timer on (60-seconds). I did 4, then 4 and then 4 reps but we're looking at 75 seconds. It's either 1) got all out and then add in enough to go past the other chaps or 2) Break it down into 2-3 bites in 60 seconds

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Thursday
Close Grip Bench Press
to 150-kilos x 1 rep (a damned slow rep and no spot - I said 'I'd better do it if I don't ask for a spot lol)

s/s

Lat Pulldowns
Using a standard PD bar to stack +5p x 10 reps

DOTBDL-TO
to 1 set (time issue) of 170-kilos x 9 reps (double figures soooo close).

Not so bad except I was soooo f**ked (bordering on Nausea) after when we went walking around Ynysfeio. I had to have a Brownie to get some energy going.

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Friday
Time for some minor changes I think so... And ate for the UK last night so back to 286lbs this morning

Iso Press
w/up x 15 reps, 20-kilos a side x 15 reps, 30-kilos x 15 reps, 50-kilos x 12 reps

Hammer DB Curls
to 50-kilos x 12 reps

Overhead Tricep Extensions with a Rope Handle
to 9p x 15 reps

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