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Mobster's Wrist Roller Work


mobsterone

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Thursday
Shay on point
Seated Press
To 110kg x 4 reps

Hammer DB Curls
to 80kg @ x 12 reps

Tricep Pressdowns
to 12p x 8 reps

Good strong session

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Friday
Trained solo. Everything was heavy, slow and a grind. It still got done 

Close Grip Bench Press - max
to 160-kilos x 5 x 1 reps

Lat Pulldowns - 2 x d-handles
to 15p x 12 reps - smooth as glass

Fence Post Lift
to +100kg x 3 reps @

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Monday
Shay benched 180kg. Paul and I worked legs

SSB Hatfield Squats
to 275kg x 4 reps

Leg Press
to 435kg x 23 reps

Leg Extensions 'New' Machine
to 5 1/2 x 23 reps
 
Lying Leg Curls
to 5 x 18 reps

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Tuesday
Shay pressing and Paul and I bench and pinch
Close Grip Bench Press - speed
Still baby twinges in the left elbow but work got done
to 102.5-kilos x 5 x 6 reps

Two Hand Pinch
to 112.7kg x fail

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Thursday
Shay on point. Pressed 145kg / 319lbs 
Seated Press
to 112.5-kilos

Hammer DB Curls
to 80-kilos x 12 reps (new handle sorted, need to grind plates to load to 82.5kg)

TPD
to 11p x 8 reps

Massage gun arrived - awesome bit of kit

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Friday
Another solo session
Close Grip Bench Press
to 162.5-kilos x 5 x 1 reps

s/s

Straight Arm Pulldowns
to 8p x 10 reps 

DOH TB Deadlifts
Not done these in weeks so took it easy. Used my smaller thick bar
to 147-kilos x 8 reps

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Monday
Two lads here training earlier (7.30am and 9am). However, the three that was meant to do legs with me... funny how that happens on leg day the most lol

SSB Hatfield Squats
to 280kg x 4 reps (PB. I may have seen god after cos I was that f**ked)

Leg Press
to 435-kilos x 24 reps

Leg Extensions
to 5.5 x 19 (should have been 24)

s/s

Lying Leg Curls
to 5.5 x 19 reps

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Tuesday
Close Grip Bench Press - speed
I couldn't be arsed to make it up exactly (planned 105) so went to 107kg for 5 x 6 reps

Two Hand Pinch
Kinda went to shit so Shay and I ended up faffing about for sh*ts and giggles on the penny pinch. I worked to 22kg and Shay a bit more

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Thursday
Another fine day in paradise. Even the GF had a little workout. Shay and his GF too

Seated Press
to 115kg x 4 reps (my all time PB is 120 so this was nice). Shay did a 150kg/330lbs x 1 rep 

Hammer DB Curls
to 80kg x 12 reps @ again

TPD
to 11p x 9 reps

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Friday
Solid ass monster session today. Usual aches warming up then boom.

Close Grip Bench Press - max
to 165-kilos / 363lbs x 4 x 1 reps

Low Cable Row
to the stack + 10kg x 12 reps double handles set up

Rolling Thunder
to 170kg plus the set up x 1 reps @

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Monday
The hell / fun that's leg day. With Paul Davis
SSB Hatfield Squat
to 285kg x 4 reps

Leg Press
to 435kg x 24 reps

Leg Extensions
to 6p x 15 reps

Lying Leg Curls
to 6p x 15 reps

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Tuesday
Close Grip Bench Press - Speed
to 110-kilos x 5 x 6 reps

Two Hand Pinch
Faffed about with 97.7-kilos x 3 rp, 2, 3 ns and 1 reps

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Thursday
So today was a good day. For a start new scales (they go to 300kg / 660lbs) arrived. I'm now an all time high of 307lbs!! Then the press went well. I'd planned on 117.5kg x 4 but Shay said 'go for it' and I put on my old all time PB of 120kg/264lbs and got the same 4 reps from way back in the day.

Seated Press
to 120kg / 264lbs x 4 reps

Hammer DB Curls
to 80kg x 12 reps @

Tricep Pressdowns
to 11p x 10 reps

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Friday
I weighed in at 308lbs today - well hot damn. The big bench went up too - more to come
Close Grip Bench Press
bar x 20 reps, 67kg x 8 reps, 107kg x 2 reps, 147kg x 1 rep - long rest - 170kg / 374lbs x 1 rep

Dumbbell Rows
60kg x 8 reps, 80kg 2 x 8 reps

Adjustable Thick Bar
set up plus
75kg x 6 reps @, 120kg x 3 reps, 140kg x F,  135kg x 3 x 1 reps

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Tuesday
Another great day in paradise - nice session as was and I finished up by doing a loose hammer curl with an Inch type dumbbell (might be a first ever)

Speed Bench
to 115kg x 5 x 6 reps (small mis load)

Two Hand Pinch
to 110+kg x 12 rep or so

Inch type dumbbell Hammer Curl
1 x rep with a strap, 1 x rep without

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Thursday
The dumbbells came yesterday. From 10lbs or so to around 90lbs. Old but gold. All told we had (not inc me) 6 through the gym this morning - quite a buzz.

Seated Press
to a new PB 122.5-kilos x 3 reps (kept hitting the uprights on the rack)

Hammer Curls
to 80-kilos x 12 reps
 
Tricep Pressdown
to 11p x 11 reps

Bwt: 307lbs

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Friday
Good sesh with Shay and Mark Williams
 
Close Grip Bench Press
maxed out at a failed 172.5kg. Go back to working sets next time

My 40+mm bar Deadlifts
to 187kgs x 4 reps

Low Cable Rows
to stack + 15kg x 9 reps (1 more than Ala for shits n giggles)

Fence Post Lifts
to set up + 96.25kg x 2 x 3 reps

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Monday
The mystery of the disappearing (on leg day) participents... anyway Mark Williams did turn up.

SSB Hatfield Squats
to 295kg / 649lbs x 4 reps - felt them all lol

Leg Press
460kg or so x 16 reps

Lying Leg Curls
to 9p x 10 reps

s/s

Leg Extension (new machine)
to 9p x 10 reps

Bwt: 307lbs

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Tuesday
Shay and Mark today
Close Grip Bench Press Speed / Volume day
to 120kg x 5 x 6 reps

Two Hand Pinch
to 108kg x 1, 1, and 2 reps

Penny Pinch
we played around with max with the set up + 20kg hovering the dropped it to 15kg loaded for time (13 seconds me and sub 8 Shay)

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Thursday
Seated Press
to 122.5kg fail (drop back a week or two)

Hammer DB Curls
to 80kg x 12 reps @

TPD
to 11p x 12 reps

Friday
Shay and Mark here

Close Grip Bench Press
to 165-kilos x 1 (HAF), dropped to 160 x 3 x 1 reps

DOH Deadlifts on my thicker bar
to 197-kilos x 5 x 1 reps

R/Thunder - super stiff hand as per
to 160-kilos + x 3 reps @ hand and then 180kg x 1 rep. I almost had 190+kg x 1 rep too

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Monday
SSB Hatfield Squats
to 300kg/660lbs x 1 rep then 320kg/700lbs x 1 rep (all time PB)

Leg Press
to 460kg+ x 17 reps

Lying Leg Curls
to 9p x 11 reps

Leg Extension (old machine)
to 9p x 11 reps

Bwt: 307lbs

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Tuesday
Shay and Nicola

Close Grip Bench Press
to 122.5-kilos x 5 x 6 reps - hard on my joints today

Two Hand Pinch
to 108kg x 4 x 1 reps (felt heavy)

Boyo (builder) says 'you lost weight'... nope 307lbs

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Thursday
Probably hottest day of the year (some places showing 40c). Nicola, Shay and GF Carolyn

Seated Press
to 122.5-kilos x 3 reps

Hammer Curls (on threaded bar dumbbells from Facebook)
to 90kg x 6 reps

TPD
upped to 12p x 8 reps

Then out in the sun

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Friday
Nice heavy session with Mark. Others dropped out cos they hadn't slept in the heat last night (I did)

Close Grip Bench Press
to 160kg x 3 x 1 reps

Dumbbell Row
to 100kg/223lbs x 6 reps @

DOH 40mm bar deadlifts
to 200kg x 4 x 1 reps

Adj T/Bar
to 135kg x F - done in so stopped here

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Monday
Mis-loads and stupidity = pain

SSB Hatfield Squats
So Dom, training with us today, is a miscounting dick. I worked to what was supposed to be 300kg x 4 reps. Only it was 10kg out on one side and with the SSB it moves around and was compressing the left trap. I racked it after 1 rep, yelled a bit, and took 300kg off for 3 but hot damn, hit the j-hooks twice and I was in agony. It feels like I've been pounded on the neck with a hammer. Like bad whiplash

Leg Press
to 461 x 20 reps (actually ok sitting on the pad)

Leg Extension and Lying leg Curls
just to 6p x 20 reps and blew the last set off due to the pain

Bwt: a bit under 309lbs

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