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Mobster's Wrist Roller Work


mobsterone

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Monday
SSB Squats
to 120-kilos x 10 reps (did the squats first by accident)

Leg Press
to 420-kilos x 16 reps(calves cramping up)

Seated Leg Curls
to stack+5p x 16 reps

Leg Extension
to stack x 20 reps

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

Low Cable Rows
to stack x 20 reps

DOTBDL-TO
to 170-kilos x 10 reps (at last!!)

Bwt: not the best digestion the past few days and I was wearing a damp hoody but 288lbs...ok!

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Friday
Iso Press
to 50-kilos x 13 reps

Hammer Dumbbell Curls
to 32.5-kilos x 15 reps

TPD
to 12p x 15 reps

Wrist Curls
to 30-kilos x 15 reps

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Monday
Leg Press
to 440-kilos x 15 reps

Power Squat Machine
to 330-kilos x 8 reps

Seated Leg Curls
to stack+5.5p x 19 reps

Leg Extensions
to stack x 20 reps

Bwt 286lbs

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Tuesday
Changed things up a little. All sets were 20 reps
Two Hand Pinch
equ (22.7kg) x 20 reps, 52.7-kilos x 20 reps, 62.7-kilos x 20 reps, 72.7-kilos x 20 reps.

The only issue was getting my breathing right

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Thursday
Close Grip Bench Press
to 140-kilos x 1, then 2 x 2 reps

Iso Pulldowns
to 70-kilos a side x 8 reps

DOTBDL-TO
to 172.5-kilos x 2 x 6 reps

bwt 289lbs

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Friday
Today's motivation provided by the asinine stupidity of British Gas
Iso Press
to 50-kilos a side x 15 reps

Hammer DB Curls
40-kilos x 15 reps

TPD
to 13p x 12 reps

Dumbbell Wrist Curls
to 32.5-kilos x 13 reps

Bwt 289lbs

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Monday
Leg Press
to 450-kilos x 15 reps (other sets 20's)

SSB Squats
to 140-kilos x 3 reps (just for the crack of doing 3 plates a side for the 1st time in years)

Seated Leg Curls
to stack +5p x 20 reps

Leg Extensions
to stack x 20 reps

Bwt: 287lbs

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Tuesday
Two Hand Pinch
equ (22.7kg) x 20 reps, 52.7-kilos x 20 reps, 62.7-kilos x 20 reps, 75.7-kilos x 20 reps.

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Thursday
Close Grip Bench Press
*so... I bombed on my 3rd set. And for the 1st time in a VERY long time I rolled that 140kg down my body. I knew I'd be fine but I'm still gonna have some marks tomorrow lol

to 140-kilos x 2, 2, 1*, 2 reps (I needed to get the 2 no matter what - got Mark, a Powerlifter, to spot me)

Mid-Iso Row
to 80-kilos a side x 8 reps

DOTBDL-TO
to 172.5-kilos x 2 x 7 reps (ball busters)

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Friday
Back to heavy
Iso Press
to 70-kilos x 4 reps

Hammer DB Curls
to 60-kilos x 8 reps

TPD
to 14p x 8 reps

DB Wrist Curl
to 32.5-kilos x 8 reps

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Monday
On a mission - kicking ass and taking names
Leg Press
to 460-kilos x 15 reps (will stay here for a couple of weeks)

Power Machine Squats
to 340-kilos x 8 reps (could have done more so I will next time)

Seated Leg Curls (this and LE affected by the machine squats work)
to stack +5.5p x 16 reps

Leg Extension
to stack x 20 reps r/pause

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Tuesday
Two Hand Pinch
equ (25.7kg) x 20 reps, 57.7-kilos x 20 reps, 62.7-kilos x 20 reps, 77.7-kilos x 20 r/p reps (well under 60 seconds).

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Thursday
Not my best session. Time limited too

Close Grip Bench Press
to 140-kilos x 5 x 1 fast reps (did bench with Shay Gosling)

LPD with both a v-bar and a long lat bar
to stack x 12 reps

DOTBDL-TO
to 172.5-kilos x 4 reps v poor

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Friday
Iso Press
to 71.25-kilos x 5L and 6R reps

Hammer DB Curls
to 65-kilos x 12 reps per arm

Tricep Pressdowns
to 14p x 12 reps on the hard machine

DB Wrist Curls
to 35-kilos a hand x 8 reps
The weather is crazy. 7-inches of rain 24 hours! I need to wade across flooded areas to get home after the gym.

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Sunday
In lieu of Monday. I'll go out and get some crazy waterfall photos due to the epic rain we've had. The flood levels are down

Leg Press
to 460-kilos x 15 r/p reps. Hard as f**k. I might pull back to 440-kilos x 15+

SSB Squats
to 140-kilos x 5 reps

Seated Leg Curls
to stack+5.5plates x 17 reps

Leg Extensions
to stack x 20 r/p reps

Bwt: 287lbs

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Tuesday
Two Hand Pinch
equ (25.7kg) x 20 reps, 57.7-kilos x 20 reps, 62.7-kilos x 20 reps, 78.95-kilos (up 1.25-kilos) x 20 r/p reps (I'm gonna say a little over 60-seconds. Re chalking and knocking out the last four took me over I think. Which still means 16 in under 60).

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Thursday
Today's workout powered by the potential for someone to not pay what's owed
Close Grip Bench Press
to 140-kilos x 1, 142.5-kilos x 1 and 145-kilos x 2 x  reps

Dumbbell Rows
to 80-kilos x 8 reps

DOTBDL-TO
to 175-kilos x 3 x 1 reps

Bwt: 289lbs

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Friday
Seated BB Press
First time in two in years. High incline bench - chest arch. LOTS of warming up. For some time getting the left arm to go up at the right angle (so directly overhead then) has been nigh on impossible. It was just about possible today. Plus the Iso Press was in use.
to 100-kilos x fail. 90-kilos (sleeves on) x 1 was ok

Hammer DB Curls
to 70-kilos x 9 reps

TPD (hard machine)
14p + stack plate x 8 reps

Dumbbells Wrist Curls
to 35-kilos x 9 reps a hand

Bwt: 287lbs

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Monday
Leg Press
to 460-kilos x 16 resp

Power Squat Machine
to 340-kilos x 10 reps

Seated Leg Curls
to stack +5.5p x 17 reps

Leg Extensions
to stack x 20 reps

Bwt: 287lbs

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Tuesday
Two Hand Pinch
equ (25.7kg) x 20 reps, 57.7-kilos x 20 reps, 62.7-kilos x 20 reps, 70.45-kilos (up 1.25-kilos) x 20 r/p reps. Hard as hell today

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Friday
No Thursday workout as I was at a work conference in Bristol
Seated BB Press
60-kilos x 8 reps, 80-kilos x 6 reps, 90-kilos x 4 reps

Hammer DB Curls
70-kilos x 12 reps (need to go up to 80-kilos)

TPD
to 14p x 12 reps

Wrist Curls
to 35-kilos x 10 reps (needs to go to 37.5-kilos)

Bwt 290-291lbs

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Monday
Leg Press
to 460-kilos x 17 r/p reps

Power Squat Machine (SSB bar broken)
350-kilos x 8 reps

Seated Leg Curl
to stack +5.5p x 18 r/p reps

Leg Extensions
to stack x 20 r/p reps

Bwt: 290lbs

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Tuesday
Two Hand Pinch
equ (25.7kg) x 20 reps, 57.7-kilos x 20 reps, 62.7-kilos x 20 reps, 70.95-kilos last set was up a .5kg and was 16+4. Very nice.

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