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Mobster's Wrist Roller Work


mobsterone

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Thursday
Missed this session last week
Close Grip Bench Press
to 140-kilos x 1, then 2, 2 and finally (although I bombed on the last one and attempt at 3 reps)

V-Handle Pulldowns
to stack +5.5p x 12 hard as f**k reps

DOTBDL-TO
to 172.5-kilos x 1, 3 and then 6 reps - belt loose

Bwt: 288lbs

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Friday
Yodel are sh*t - its official (UK based arm of a German delivery courier). They 'can't find' the HUGE building I live in. And I know (cos I stood on the door step) they didn't as much as drive into my street. Gits

Seated Press
to 92.5-kilos x 4 reps (lots of w/ups for the left shoulder issue

Hammer DB Curls
to 80-kilos x 8 reps @ (RH was ugly, left better)

TPD
to 14 + 1 stacker plate

Wrist Curls
to 40-kilos x 8 reps RH. No issue with the lighter sets with my left but 40 was no go (the slight tendonitis I've had recently said 'forget it')

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Monday
Turns out the steam coming out of my ears today is less Yodel and more the supps companies I ordered some bits froms fault. The dicks completely missed off the building name from my address. Name fine, street fine, town etc all fine. But that one little bit... no. And when you've wasted a total of six plus hours... oof. And the rest of the steam STILL relates to being paid what's due... weeks ago (grrr!!). Still it makes for a blasting workout

Leg Press
to 460-kilos x 18 reps

Power Squat Machine (SSB still broke)
to 360-kilos x 9 reps

Seated Leg Curl Machine
to stack +5.5p x 20 reps

Leg Extensions
to stack x 19 reps (all I had left)

Bwt: 290lbs

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Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 80.45-kilos x 15+5 reps in under 60-seconds

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Thursday
To town (wasted journey) then gym after. Sluggish today (even reps felt slow compared to recent sessions)
Close Grip Bench Press
to 142.5-kilos x 6 x 2 reps

Mis-Iso Row
to 82.5-kilos a side (1 at a time) x 6 reps

DOTBDL-TO
to 172.5-kilos x 1, 3 and 7 reps

Bwt: 289lbs

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Friday
In the gym at 7.30 so we could do a road trip to a great butchers and to pick up the latest Lee child book. Still a little slower /  less pop than I'd like in the gym

Seated BB Press
to 92.5-kilos x 5 reps

Hammer DB Curls
to 80-kilos x 9 reps

TPD
to 14.5p x 9 reps

DB Wrist Curls
to 27.5-kilos LH x 9 reps (elbow tendonitis hurting) and 40-kilos x 9 reps

Bwt: 290lbs

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Monday
What a moron I was yesterday. What should have been a 90-minute walk up a mountain turned into a 3 and a half hour trek from hell. Utterly exhausted and covered in bramble and gorse scratches. Long story short I ate for my country when I got in. See bwt today. I also decided to change the rep scheme

Leg Press
to 500-kilos x 8 reps

Squat Machine (SSB still broke)
to 400-kilos x 8 reps

Seated Leg Curl
to stack+5.5p x 12 reps

Leg Extensions
to stack x 1 reps

Bwt: 294lbs

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Tuesday
Sluggish today. Glutes sore from yesterday and maybe a little of the Sunday trek from hell biting my butt too

Two hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 80.95-kilos x 10+6+4 reps in about 60-seconds. I need to stay with this and better it

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Thursday
Close Grip Bench Press
I'm still not getting the speed off the chest I'd like so I changed it a little. I was also pushed for time
to 142.5-kilos x 2 x 2 reps then 145-kilos x 3 x 1 reps

s/s

Iso Low Row
to 120-kilos a side x 6 reps @

DOTBDL-TO
to 172.5-kilos x 8 r/p reps

Bwt: 294lbs

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Friday
Seated BB Press
to 90-kilos x 5 reps (should have been six)

Hammer DB Curls
80-kilos x 10 reps @

TPD
to 14 + a stacker plate x 10 reps

Wrist Curls
to LH: stayed at last weeks weight due to tendonitis RH: 42.5-kilos x 8 reps

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Monday
Late start and an awful nights sleep. My lower back (hips to coccyx - maybe my piriformis) was aching half the night. Yet I was full steam ahead when I got to the gym

Leg Press
to 530-kilos x 8 reps

Power Squat Machine
to 410-kilos x 8 reps

Seated Leg Curls
to stack x 20 r/p reps (machine squats seem to affect this)

Leg Extensions
to stack x 20 reps

Bwt: 291lbs

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Tuesday
Two hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.20-kilos x 10+6+4 reps in about 60-seconds.

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Thursday
Close Grip Bench Press
to 145-kilos x 5 x 1 reps - speed was ok

Iso Pulldowns
to 70-kilos a side x 6 reps (more there)

DOTBDL-TO
to 172.5-kilos x 8 n/s reps. Good set

Bwt: 292lbs

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Friday
Good strength levels today

Seated BB Press
to 95-kilos x 4 reps

Hammer DB Curls
to 90-kilos x 4 reps (held back)

TPD
to 15p x 8 reps

DB Wrist Curls
to LH: 30-kilos x 8 reps (pressing my right index finger into the spot where the pain was seemed to help). RH: 45-kilos x 8 reps

Bwt: 292lbs

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Monday
Leg Press
to 540-kilos x 6 reps

Power Squat Machine
to 420-kilos x 6 reps

Seated Leg Curls
to stack +5.5p x 16 r/p reps

Leg Extensions
stack x 20 r/p reps

Bwt: 292lbs

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Tuesday
Two hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.45-kilos x 8+6+6 reps in about 60-seconds.

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Thursday
Close Grip Bench Press
to a very easy (nicely so) x 147.5-kilos.

V-handle Pulldowns
to stack +5.5p x 8 reps

DOTBDL-TO
to 175-kilos x 2 x 4 rep

Bwt: up again!! 295lbs. Walking back home from the railway station I could feel the extra weight.

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Friday
Seated Press
Usual long warm ups for my left shoulder then
60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 reps (needs to be a better range)

Hammer DB Curls
to 90-kilos x 5 reps per arm

TPD
to 15+1 stacker plate x 6 reps

Wrist Curls
to LH:32.5-kilos x 6 reps and RH: 47.5-kilos (too heavy for today) x 5 reps

Bwt: 295lbs

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Monday
Late as 1) stayed in bed lol and 2) online xmas shopping

Leg Press
to 550-kilos x 8 reps (hard)

Machine Squats
to 435-kilos x 6 reps (also hard)
 
Seated Leg Curl
to stack +5.5 stacker plates x 17 reps (no r/p)

Leg Extensions
to stack x 20 reps

Bwt: 295lbs

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Tuesday
Sheesh... I'm SOOOO sluggish today. Ok it's winter and we all slow down. Yeah I'm up in weight and that does it too. And, yeah, yesterday I 'smashed' (or 'killed it' as they say) legs but still... soooo slow. Heck it's nigh on 1pm and I just did pinch. I'm waking at 4am after a decent sleep but it's cold so... I think I need to start getting up when I wake.  Anyway

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.95-kilos x eek (4 x 5 with short rests but no way 60-seconds)

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Thursday
Close Grip Bench Press
to 147.5-kilos x 2 x 1 reps (3 x 1 next time)

Low Cable Row
to stack+5.5p x 15 reps

DOTBDL-TO
to 175-kikos x 6 reps (8 tgt next time)

Bwt: 292lbs

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Friday
Seated BB Press
to 100-kilos x 4 reps (wanted 5)

Hammer DB Curls
to 90-kilos x 8 reps each (wanted 10 then saw I did 6 last time LOL)

TPD
to 15+1 stacker plate x 8 reps

DB Wrist Curls
to LH 32.5-kilos x 8 reps RH 47.5-kilos x 6 reps

Bwt: 293lbs

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Monday
If it's Monday it's a leg day

Leg Press
Played with seat position to push from the pegs on the heavy set
to 560-kilos x 8 reps

Power Squat Machine
to 440-kilos x 6 reps

Seated Leg Curls
to stack + 5.5 stacker plates x 18 reps

Leg Extension
to stack to 18+2 x r/p reps

Bwt: 292lbs

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Tuesday
Enjoyed a LITTLE lay in but not like last week. It's probably cos it's the day after legs and having to get up at 4am tomorrow for work. I trained closer to lunch than breakfast but it was all good.
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.95-kilos x 2 x 8 and 1 x 4 in about 75-seconds.

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Thursday
Close Grip Bench Press
to 145-kilos x 1, 147.5-kilos x 2 x 1 and 150-kilos x 1 rep

Pullover Machine
to stack x 12 reps

DOTBDL-TO
to 175-kilos x 8 reps

Bwt: 294lbs

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