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Mobster's Wrist Roller Work


mobsterone

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[B]Friday[/B]
@ Powerhouse with Dom and Ken
[U]Close Grip Bench Press[/U]
to 120kg x 2 reps, 140kg x 2 reps and 150kg x 2 x 2 r/p reps

Pump set of 90kg x 15 reps 

Bwt: 313lbs on gym scales

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[B]Monday[/B]
Lower left back still tight so we changed it up a little (and I mean a little)

[U]SSB Hatfield Squats[/U]
bar x 20, 60kg x 20, 100kg x 20, 140kg x 15, 160kg x 12 reps

[U]Leg Press[/U]
145kg x 8, 265kg x 8 reps, 450kg x 8 reps

[U]Leg Extensions[/U]
to stack +5kg x 8 reps

s/s

[U]Lying Leg Curls[/U]
to 11p x 6 reps HAF as per

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[B]Tuesday[/B]
Another volume day
[U]Seated BB Press[/U]
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)

[U]Hammer DB Curls (s/s after the 1st two press sets)[/U]
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps

[U]Skull Crushers[/U]
16kg x 20, 28kg x 20 and 36kg x 20 reps

[U]Wrist Roller[/U]
75kg x 3 x 20 blip reps

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[B]Monday[/B]
Lots of stretching and rehabbing that lower left back for days. More later. Also my lockdown crew dropped off gifts today. Trained light for me

[U]Lever Squats[/U]
to 200kg x 8 reps

[U]L/Press[/U]
to 240kg x 8 reps

[U]Leg Ext[/U]
to 8p x 8 reps

[U]L/L/Curls[/U]
to 8p x 8 reps

Bwt: 314.55lbs

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[B]Tuesday[/B]
Still playing with volume
[U]Seated Dumbbell Press[/U]
to 36kg x 2 x 20 reps (sleeves on)

[U]Hammer DB Curls[/U]
to 59lbs x 15 reps

[U]Skull Crushers[/U]
to 44kg (EZ bar) x 20 reps (sleeves on)

[U]Wrist Roller[/U]
to 77.5kg x 3 x 15 reps

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[B]Thursday[/B]
My #Lockdowncrew have been great. 3 beers dropped Monday and a case of beer yesterday (+ a box of chocs). 8, inc me yesterday and 6 today. A day off tomorrow

Another kinda volume day

[U]Close Grip Bench Press[/U]
to 150kg x 1 rep, dropped to 60kg x 30 reps

[U]Lat Pulldowns[/U]
6p x 20, 8p x 20, 10p x 20 and 12p x 15 reps (nice burn and pump)
 
[U]Straight Arm Pulldowns[/U]
3p x 20, 5p x 20 and 7p x 15 reps (ouch... a good ouch)

[U]Vulcan Gripper work[/U]
to 
LH: 5/6 x 3 x 1 and 1 N rep
RH: 6/6 x 1, 6/7 x 1, VVN, 1 and VVN

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[B]Monday[/B]
Bunch of fellas in today but just me and Dom trained together from 8.45am

[U]SSB Hatfields (ought to have been lever squat lol)[/U]
bar x 20, 60kg x 20, 100kg x 20, 140kg x 18 and 170kg x 12 reps

[U]Leg Press[/U]
to 460kg x 10 reps

[U]Leg Extensions[/U]
to stack x 6 reps
 
[U]Lying Leg Curls[/U]
11p x 8 r/p reps

Bwt: 320lbs (blame xmas pudding)

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[B]Tuesday[/B]
Still volume / pump. Trained solo (guys there but not training with me)
[U]Seated DB Press[/U]
21lbs x 20, 36lbs x 20 and 47lbs x 20 (sl on) reps

[U]Hammer DB Curls[/U]
36lbs x 20, 47lbs x 20 and 50lbs x 16 reps

[U]Skull Crushers[/U]
28kg x 20, 36kg x 20 and 46kg x 20 (sl on) reps

[U]Wrist Roller[/U]
*Nearly had an accident on this as the clip came off the weight pin and hit me in the hand (not that bad - better than my face)
80kg x 2 x 20, 1 x 10*, 1 x 20 reps

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[B]Thursday[/B]
[U]Chest Supported Rows in the rack - BB and bench[/U]
bar x 12 reps, 60kg x 8 reps, 90kg x 8 reps, 100kg x 8 reps

[U]Lat Pulldowns - stirrup bar[/U]
1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 12 reps

[U]Straight Arm Pulldowns[/U]
3.5p x 20 reps, 5.5p x 20 reps, 7p x 16 reps

Bwt: 319lbs

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[B]Friday[/B]
New Year - ass a-kicking time.

[U]Close Grip Bench Press[/U]
to 140kg x 5 x 1 reps (better with each rep)

[U]Wrist Roller[/U]
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps

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[B]Monday[/B]
Almost full crew in today

[U]Lever Squat [/U]
sets of 12 to 200kg x 8 reps

[U]Leg Press[/U]
12's to 470kg x 12 reps

[U]Leg Extension[/U]
to stack x 7 reps

[U]Lying Leg Curls[/U]
(hardest for me to do)
11p x 7 r/p reps 

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On 1/1/2021 at 9:24 PM, mobsterone said:

[U]Wrist Roller[/U]
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps

A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard  enough). What are your current upper forearm measurements?

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19 hours ago, Ricochet said:

A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard  enough). What are your current upper forearm measurements?

Cold about 16-inches. Between 16.25 and 16.5 with a pump.

 

[B]Tuesday[/B]
Pump city.
[U]Dumbbell Press[/U]
to 58lbs x 15 reps

[U]Hammer DB Curl[/U]
to 56lbs x 17 reps

[U]Skull Crushers[/U]
to 51kg x 17 reps

[U]Wrist Roller[/U]
to 85kg x 3 x 20 reps

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[B]Thursday[/B]
[U]Supported Chest Rows - medium grip[/U]
to 102.5kg x 3 x 8 reps (felt good - better than the last session)

[U]Lat Pulldowns - wide grip / long bar[/U]
to the stack x 12 reps

[U]Low Cable Row - close grip / DD handles[/U]
to the stack x 12 reps

The variation in the grips hopefully hitting all the angles

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 142.5-kilos x 5 x 1 reps (as always they got better the more I did)

[U]Rolling Thunder[/U]
85-kilos x 3 x 20 reps

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[B]Saturday[/B]
Missed out on gripper work yesterday so that got done. I need to be more consistant.
[U]Vulcan Gripper[/U]
BH: usual warm ups
LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps
RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN

2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH

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[B]Tuesday[/B]
New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing)

[U]Seated DB Press[/U]
to 59lbx 15 reps

[U]Hammer DB Curls[/U]
to 59lbs x 17 reps

[U]Skull Crushers[/U]
to 51kg x 20 reps

[U]Wrist Roller[/U]
to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on)

[U]Reverse Wrist Curls[/U]
10lbs x 3 x 20 reps.

Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm)

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[B]Thursday[/B]
So it must be back day then
[U]Chest Supported Rows - medium grip[/U]
to 110kg x 3 x 8 reps (better on the last 2)

[U]Lat Pulldowns - short bar grip (about 12-inches)[/U]
to stack x 12 reps

[U]Low Cable Row - wide grip on long LPD bar[/U]
to stack x 12 reps

Took a photo of my pumped back

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 145-kilos x 5 x 1 reps (new bench)

[U]Wrist Roller[/U]
90-kilos x 3 x 15 reps

[U]Reverse Dumbbell Wrist Curls[/U]
18.5lbs x 3 x 15 reps

*VG later

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[B]Friday pm[/B]
[U]Vulcan Gripper work (I think it's a ''red/black'' spring)[/U]
Good session on the VG probably cos I had a group with me
BH: 1/1 x 8 reps, 3/3 x 4 reps, 5/5 x 1L/2R reps 
LH: 5/6 (L16) x 3 x 1, 1 x VVN and 3 x 1 reps
RH: 5/6 x 1 rep, 6/6 x 5 x 1 reps, 6/7 (L19) x 1 and VVN reps

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[B]Monday[/B]
Damn pinging of my left lower back injury on Lever Squat work. I suspect I was moving too quick and I didn't put a belt on soon enough. Crazy stiff too. I made sure to get my steps in after.

[U]Lever Squat[/U]
to 200kg x pain (aka 8 reps). Too dynamic with the lighter weights. Zero issues recently

[U]Leg Press[/U]
Crazy stiff but... to 480 x 8 reps

[U]Leg Extensions[/U]
to stack x 12 reps

[U]Lying Leg Curls[/U]
to (stopped the top set) 8p x 12 r/p reps

Got my training partner to rub lotion on the area and then went right out walking asap so as to stop me stiffening up

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[B]Thursday[/B]
Left hand lower back injury still holding me back a little.
[U]Chest Supported Rows[/U]
to 107.5kg x 3 x 6 reps

[U]Dumbbell Rows[/U]
to 130lbs x 12 reps

[U]Low Cable Rows[/U]
to stack x 12 reps

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 147.5kg x 4 x 1 reps (5-6 x 1 next time)

[U]Wrist Rollers[/U]
to 95kg x 3 x 15 reps. Had to redo the knot again!!

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[B]Monday[/B]
Dom and Paul
[U]SSB Hatfield Squats[/U]
to 260kg x 6 reps

[U]Leg Press[/U]
to 535kg (was meant to be 490kg but I couldn't be bothered adding up) x 8 reps

[U]Leg Extensions[/U]
to 9p x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 8 reps

Bwt: 318lbs

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[B]Tuesday[/B]
Dom and Paul. Rearranged kit after to make room for the iso lever / iso lateral leg press

[U]Dumbbell Press[/U]
to 59lbs x 17 reps (same as last time and still pumped)

[U]Hammer DB Curl[/U]
to 63lbs x 15 reps

[U]Skull Crushers[/U]
46kg x 20 reps

[U]Wrist Roller[/U]
91.25kg x 3 x 15 reps

[U]Reverse DB Wrist Curl[/U]
18.5kg x 3 x 17 reps

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[B]Tuesday PM[/B]
[U]Rolling Thunder[/U]
to 180kg on my old handle. Failed on my left and got 2 singles with my right hand

[U]Vulcan Gripper Work[/U]

[B]Wednesday[/B]
The new (used) iso-lever / iso-lateral leg press arrived so it was a job of work to get that in and reassembled. Two of the guys ended up helping

[B]Thursday[/B]
[U]Chest Supported Rows (medium grip)[/U]
to 107.5kg x 3 x 7 reps (last set I could have done more)

[U]Low Lever Rows (narrow grip)[/U]
Used the new leg machine to pull / row on the weight horn - great move (pics on FB)
to 70-kilos (used a strap due to the thickness of the horn) x 3 x 8 reps

[U]Lat Pulldowns (wide grip)[/U]
to all bar 3 stack plates x 10 reps 

Also sorted out a gas bottle for the heater (will be used elsewhere too) for the gym.

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