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Mobster's Wrist Roller Work


mobsterone

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Thursday
Close Grip Bench Press
to 140-kilos x 1, 2, 2* and 3 (* I wanted 3 reps)

Pullover Machine
to stack x 15 reps

DOTBDL-TO
I wanted to work to 5 plates a side (213.6kg) x 1 reps. Didn't happen. Dropped to 170-kilos x 3 reps (easy)

Bwt: 298lbs

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Friday
These back to back storms (being given names now) and the wind that comes with them is seriously disrupting my sleep. Grr

Seated Press
to 102.5-kilos x 1 rep. Got up, adjusted my position, did 5 reps

Hammer DB Curls
to 90-kilos @ x 9 reps

OHTE
to 12p +1 plate x 10 reps
             
Wrist Roller
The same weight as before. I was wearing a sports top and I could really feel the pump from this.
2-inch thick - 20-kilos x 3 x 1 reps

Bwt: 298lbs

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Monday
Leg Press
to 670-kilos x 12 (other sets at 15 as before)

Power Squat Machine
to 420-kilos x 5 reps

Seated Leg Curls
to stack +5.5 stacker plates x 20 reps (19+ a very quick pause then 20)

Leg Extensions
to stack x 20 reps

Stomach a little off last night.

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Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.95-kilos x 20 total reps. What I did today was limit myself to 5 reps and then a pause. The pause was to walk away from the set up rubbing a little more chalk into my hands. I'd stop at my leg extension machine, slowly walk back, then do 5 more. Once I hit the 90-kilos I'll check out the time more accurately.

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Thursday
Close Grip Bench Press
to 140-kilos x 1, 2 and then 2 x 3 reps

Dumbbell Row
to 90-kilos x 12 reps

DOTBDL-TO
to 175-kilos x 6 reps

Bwt: 296lbs

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Friday
Seated Press
to 105-kilos x 5 reps

Hammer DB Curls
to 90-kilos x 10 hard as f**k reps

OHTE
to 12.5P x 12 reps

Wrist Roller
to 20-kilos x 3 reps (pumped my forearms to over 16.5-inches)

Bwt: 296lbs (iffy belly again)

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Monday
Slight throat infection thing today upon waking. Hmm

SSB Squat (leg press in use)
to 170-kilos x 4 reps

Leg Press
to 680-kilos x 8 reps (other sets 15 reps)

Seated Leg Curls
to stack plus 5.5p  x 20 reps

Leg Ext
to stack x 20 reps

Bwt: 296lbs

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Tuesday
Awake in fits and starts half the night with the infection. Nothing major just bloody well annoying. Ginger tea with eucalyptus honey last night and beechams and paracetamol this morning. Die germs die
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.45-kilos x 20 total reps. Not for from 90-kilos now.

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Thursday
Still got that head cold. Lovely -.-
Close Grip Bench Press
to 140-kilos x 3 x 3 reps (I'd have liked 1 x 4 reps)

Mid-Iso Row
to 80-kilos a side x 4 reps @ (one arm at a time)

Adj Thick bar
60-kilos x 3 reps @, 90-kilos x 3 reps @, 130-kilos x 3 reps @

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Friday
Still sniffing. Die germs die
Iso Press
(rack in use)
to 70-kilos @ side x 6 reps

Hammer DB Curls
to 90-kilos x 11 reps

OHTE
to 12p x 12 reps (ballsed up - so up a plate next time)

Wrist Roller
21.25-kilos x 2 x 1 reps

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Monday
Cold almost gone = nice
Leg Press
to 700-kilos x 8 reps (other sets 15 reps)

Power Squat
to 460-kilos (max load) x 4 reps (need to go deeper and do more reps)

Seated Leg Curls
to stack +5.5p x 20 reps

Leg Extensions
to stack x 20 reps

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Tuesday
As per if I train double hard on legs the day before then it's that little bit harder to kick ass. Upped a half kilo and got it done anyway.
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.95-kilos x 20 (4 cluster sets of 5 reps - usual short rest between). Not far from 90-kilos now.

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Thursday
A good days training. I'm thinking of rotating grip exercises on Thursdays.
Close Grip Bench Press
to 140-kilos x 1 rep, then 2 x 4 reps*

Lat Pulldowns (hard machine)
wide bar to stack x 12 reps

Rolling Thunder Handle
Stiff as all hell. I've not touched it in a year
to 150-kilos* (plus the handle) x 3 x 1 reps left hand (failed one) and 4 right hand.

* = nice
Bwt: 296lbs

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Friday
Early start - 8.00am. Changed of plan after.
Seated Press
to 107.5-kilos x 3 reps (better depth and more reps next time)

Hammer DB Curls
to 90-kilos x 12 reps (a pb I think)

OHTE
to 13p x 8 reps (more there)

No wrist roller today as my hands were fried yesterday

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Monday
if it's Monday it's leg day... also on the clock as we had stuff to do after
Leg Press
to 700-kilos x 10 reps

SSB Squats
to 180-kilos x 2 x 1 reps (it's the first time in a VERY long time I've done 4 plates a side so I was 100% feeling this out).
As before doing SSB Squats f**ks me on the following.

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

Leg Extension
to stack x 20 reps (DD)

Bwt: 296lbs

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Tuesday
As per if I train double hard on legs the day before then it's that little bit harder to kick ass. And my first 4 plate a side squat in a long time made it hard. Upped a half kilo and got it done anyway.
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 88.45-kilos x 20 (4 cluster sets of 5 reps - usual short rest between).

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Thursday
Brutal day. Not so much the gym but the walk up a hill over Swansea Bay after. Path... pfft. Use the bike trail and tramp over the marsh when your legs are shot lol

Close Grip Bench Press
to 142.5-kilos x 1, then 2 x 2 reps (up to three next time)

Low Cable Row
to stack + 5.5 stacker plates x 12 reps (other sets 15 reps)

DOTBDL-TO
to 170-kilos x 8 reps

Bwt: 296lbs

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Friday
Zero Wrist Roller work cos my hands cramped up from the thick bar yesterday

Seated BB Press
to 102.5-kilos x 4 reps

Hammer DB Curls
stopped at 11 reps x 90-kilos

OHTE
Wearing my elbow sleeves (on my wrists) yet forgot to actually pull them up (d'uh) to 13p x 12 reps

Bwt: 297lbs

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Monday
Leg Press
to 700-kilos x 12 reps

Power Squat
to 460-kilos x 5 reps

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

Leg Extensions
to stack x 20 r/p reps

Bwt: 296lbs

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Tuesday
My usual 'oh my god I could stay in bed all day' Monday night / Tuesday morning. Snack at 3am followed by a late for me breakfast (did 30 mins paint undercoating of the bathroom walls beforehand) turned into a GOOD pinch session.
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 90.2kg-kilos x 20 (3 cluster sets of 7, 7 and 6) reps - usual short rest between.

Now I'll work on the time. I'll have this record in the next 2-3 weeks max.

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Thursday
I had a day off. No1 reason was we wanted to go see one of the replica Iron Thrones from Game of Thrones in Cardiff and do a little relaxed shopping. Hence today I did the Thursday workout (I preferred it over the usual Friday session).

Friday
Close Grip Bench Press
to 142.5-kilos x 4 x 2 reps (nigh on 3 reps on the first set)

Iso Low Rows
to 120-kilos x 8 reps (all she'll hold)

Adjustable Thick Handle work
to 131.25-kilos x 2 x 1 and then 1 x 2 reps RH and almost 1 x 2 LH (just missed lock out on the 2nd rep)

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Monday
Leg Press
to 700-kilos x 13 reps (10+3 - slight outer quad cramp so I had to briefly pause)

SSB Squat
to 170-kilos x 5 reps

Seated Leg Curls
to stack + 5.5p x 20 reps (17+3)

Leg Extensions
to stack x 20 reps (18+2)

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Tuesday
Legs feeling yesterdays workout. I ran a test session, camera etc inc, of today's workout. Nearly there.
Two Hand Pinch
To 90.2 x 14+6 reps (13 in the 60-second window)

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Thursday
Close Grip Bench Press
to 142.5-kilos x 3 x 1 reps BH

Iso Mid-Row
to 90-kilos x 5 reps a side

Rolling Thunder
to 141.25-kilos x 3 x 1 reps
 
Bwt: 297lbs

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Friday
Seated Press
to 105-kilos x 4 reps (deeper form next time)

Hammer DB Curls
to 90-kilos x 12 reps

OHTE
to 14p x 10 reps (sleeves on this time ha ha)

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