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Mobster's Wrist Roller Work


mobsterone

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Friday
Seated BB Press
to 102.5-kilos x 2 x 1 reps - I might see if my BP prog works

Hammer DB Curl
to 90-kilos an arm x 9 reps

TPD
to 17p x 6 reps

Wrist Curls
LH 32.5-kilos x 9 reps, RH 42.5-kilos x 7 reps
 
Bwt: 294lbs

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Monday
Leg Press
to 580-kilos x 8 reps (off of safeties)

Power Squat Machine
to 440-kilos x 7 reps

Seated Leg Curls
to stack + 5.5 stacker plates x 20 reps

Leg Extensions
to stack x 15+5 reps

Bwt: 293lbs

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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. Same as last week lol
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos (need top double check I added .5)x 2 x 8 and 1 x 6 in about 75-seconds. Felt strong.

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Thursday
Close Grip Bench Press
to 150-kilos x 2 x 1 reps

Lat Pulldowns
to stack+5.5 stacker plates on wide stirrup bar x 8 reps
 
DOTBDL-TO
to 175-kilos x 10 reps (had to pause at 5 and re-chalk)

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Friday
Putting a little more into the gym cos I'll only hit the weights 2x next week.

Seated BB Press
to 102.5-kilos x 3 reps

Hammer DB Curls
to 90-kilos a side x 10 reps @ (1 arm at a time)

TPD
to 16p x 7 reps

Wrist Roller
Using the one I made. Low, low weight = burn lol

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Monday
It's not xmas eve (it is really) it's LEG DAY!! Ten minutes for literally the last couple of bits in the shops (seeing queues outside Asda at midnight... crazy) and gym time. Busy too.
Leg Press
to 600-kilos x 8 reps (could always be deeper)

Power Squat Machine
to 440-kilos x 8 reps (fast too)

Seated Leg Curls
stack +5.5p x 19+1 r/p reps

Leg Extensions
stack x 20 reps (ouch!)

Bwt: 296lbs

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Friday
Yep no other training this week. Lots and lots of eating of course. So, cue look of shock, I'm up another pound. Xmas day, boxing day and yesterday we managed to get out and do some walking all three days. In fact xmas day it was close to 4 miles.  

Close Grip Bench Press
to 155-kilos x 1 rep (just touched by Ken spotting - he didn't need to I'd have got it)

s/s

Mid Iso-Row
to 85-kilos a side x 6 reps

DOTBDL-TO
to 180-kilos (actually 183.6) x 5 reps.

Bwt: 297lbs

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Monday
Leg Press
to 620-kilos x 8 reps from the safeties
 
SSB Squat
to 140-kilos x 6 reps

Seated Leg Curls
to the stack+5.5p x 19+1 reps

Leg Extension
to the stack x 17+3 reps

Bwt 298lbs. My very heaviest back in the day was 299.6lbs

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Tuesday
Aka the first day of 2019 and damn it was tough. Done before 9.30am

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos x 20 total (took four bites of the cherry in about 80 seconds). I'll be redoing thios again next week to get it back on plan.

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Thursday
Strong like bull.

Close Grip Bench Press
to 155-kilos x 1 rep (no buggered spot - was solid)

Iso Pulldowns
to 80-kilos an arm x 6 reps

DOTBDL-TO
to 180-kilos x 6 reps. I had more problems getting a collar off than I did lifting it. The only issue I've had recently is soft tissue soreness at the base of my right thumb

Bwt: 298lbs

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11 hours ago, mobsterone said:

Thursday
Strong like bull.

Close Grip Bench Press
to 155-kilos x 1 rep (no buggered spot - was solid)

Iso Pulldowns
to 80-kilos an arm x 6 reps

DOTBDL-TO
to 180-kilos x 6 reps. I had more problems getting a collar off than I did lifting it. The only issue I've had recently is soft tissue soreness at the base of my right thumb

Bwt: 298lbs

That’s some sick close grip power how big is your chest atm? 

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50-52-inches I think. My best 1RM was a 190-kilos./418lbs with light elbow sleeves on. 

 

Friday
Seated BB Press
to 105-kilos x 3 x 1 reps

Hammer DB Curls
to 90-kilos x 12 reps

TPD
to 16p x 8 reps

Wrist Roller - Freehand
5kg x 1 rep e/w, 6.25kg x 2 x 1 rep e/w

Bwt: 297lbs

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Monday
Leg Press
640-kilos x 8 reps (usual form)

Power Squat Machine
to 450-kilos x 4 reps (more there for next time)

Seated Leg Curls
to stack+5.5p x 19+1 reps

Leg Extensions
to stack x 20 reps

The gym is putting a photo of me up on their wall of fame

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Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos x 10+7+3 in about 65 seconds approx

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Friday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps

Lat Pulldowns - small v handle
to stack + 5.5 x 9 reps

DOHTBDL-TO
to 180-kilos x 8 reps

Bwt: 297lbs

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Friday
At the gym a little early (8am)cos I had a bunch of things that needed doing. And I still forgot one

Seated Press
Off. To 105-kilos x 3 x 1 hard reps

Hammer DB Curls
to 90-kilos x 10 reps (all other sets were 13 inc 60-kilos). Brutal whole body stuff


TPD
to 16 + a half stacker plate x 8 reps

W/Roller
7.5-kilos x 3 x 1 reps freehand

Bwt: 298lbs

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Monday
Leg Press
to 650-kilos x 8 reps

SSB Squats
to 145-kilos x 4 reps (hard)

Seated Leg Curls
to stack +5.5 stacker plates x 16+4 plates (as always squats kill my hams)

Leg Extensions
to stack x 20 reps (hard)

Bwt: 296lbs

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Tuesday
Two Hand Pinch
As per Tuesdays are a slow to get started day
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.95-kilos x 8+8+4* in about 75-seconds.
*The pause will be re-chalking and a few steps away.

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Thursday
Close Grip Bench Press
worked on rep form so
to 150-kilos x 4 x 1 reps

s/s

Iso Low Row
to 120-kilos x 8 reps an arm. That's all she holds using 20-kilo plates

DOHTBDL-TO
to 185-kilos x 4 reps - more there. I'd like to get to 200-kilos x 8-10 reps. Then do 1 x 500lbs :D

Out after trail walking. Another 1000kcals gone. Photos on FB

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Friday
Seated Press
to 100-kilos x 4 reps

Hammer Curls
to 90-kilos x 10 reps @ arm

TPD
to 16.5p x 8 reps

Wrist Roller
7.5-kilos x 3 x 1 reps H)

Bwt 297lbs

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Monday
Leg Press
to 660-kilos x 8 reps (heavy)

Power Squat Machine
to 450-kilos x 5 reps

Seated Leg Curls
to stack+5.5 x 20 reps (hard)

Leg Extension
to stack x 18+1+1 reps

Bwt: 298lbs

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Tuesday
Two Hand Pinch
As per Tuesdays are a slow to get started day - I blame my leg workouts
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.45-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away.

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Thursday
Close Grip Bench Press
to 147.5-kilos x 1, 150-kilos x 1 and 152.5-kilos x 2 x 1 reps

Low Cable Row
to stack+5.5p x 16 reps

DOHTBDL-TO
to 185-kilos x 6 reps

Bwt: 298lbs

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Friday
Seated Press
to 100-kilos x 5 ugly ass reps

Hammer DB Curls
to 90-kilos x 11 hard reps

Tricep Pressdowns / Pushdowns
8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

Wrist Roller
10-kilos x 3 x 1 reps freehand as before

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Monday
Leg Press
to 670-kilos x 8 reps

SSB Squats
I made a right meal of this. Too busy BS'ing with the boys before the last set. So I go back to the rack and bottomed out on the pins on rep 1. Embarrassed and annoyed (plus 2 girls were adjacent) I gritted my teeth and monstered it back up and then ground out another 7 reps (8 total when I'd wanted 6). So
145-kilos x 8 reps

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

Leg Extensions
to stack x 20 r/p reps

Bwt: 298lbs

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