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Mobster's Wrist Roller Work


mobsterone

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[B]Thursday[/B]
Back. Big group in but just Paul and I training together

[U]Chest Supported Rows[/U]
to 130kg x 2 x 4-6 reps (messy)

[U]One Arm Dumbbell Rows[/U]
to 95kg+ x 8 reps an arm

[U]Fat Grips (from Bulk) DOH Deadlifts[/U]
to 180kg x 1 rep

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[B]Friday[/B]
[U]Close Grip Bench press[/U]
to 145kg x 4 x 1 reps

[U]Wrist Roller[/U]
to 106.25kg x 3 x 15 reps

[U]Reverse Wrist Curl[/U]
29lbs x 3 x 15 reps

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[B]Monday[/B]
[U]Lever Squat[/U]
to 290kg x 6 reps (could have been deeper)

[U]Iso Lever Leg Press[/U]
to 140kg x 8 reps

[U]Leg Extensions[/U]
Legs pumped at the start.
to 11p x 8 reps

[U]Lying Leg Curls[/U]
Hit the wall here. 11p x 4 reps and done. Wanted 6.

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[B]Tuesday[/B]
[U]Seated BB Press[/U]
Back to this.
60-kilos x 4 x 8 reps (will be increasing this v quickly)

[U]Hammer DB Curls[/U]
to 86lbs x 8 reps (4 sets)

[U]TPD[/U]
to 12p x 8 reps (used a slightly cambered bar)

[U]Wrist Roller[/U]
105kg x 3 x 20 reps

[U]Reverse Wrist Curls[/U]
30lbs x 3 x 20 reps

Bwt: 322+lbs

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[B]Thursday[/B]
[U]Chest Supported Rows (M)[/U]
to 130kg x 6+2, 7+1 and 8 reps

[U]Low Cable Row - stirrup bar (M)[/U]
to stack +20kg x 8 reps (HAF)

[U]Lat Pulldowns - double D handles (N)[/U]
to the stack +10kg x 8 reps

[U]DOH Deadlifts with Bulk Fat Grips[/U]
to 140kg x 6 reps (need to really work in this)

I also need to include a Iso Leg Press low row next time. 

Bwt: 322lbs

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[B]Friday[/B]
Workout, for me, was all over the place. I've just had a look what I was doing in 2020 (pre lockdowns) and I'm gonna echo that for 12 weeks starting next week. Todays:
AM
[U]Close Grip Bench Press[/U]
to 147.5-kilos x 1 HAF rep, Failed. Dropped back to 120-kilos x 3 x 1 and 1 x 3 reps

[U]Wrist Roller[/U]
to 106.25-kilos x 3 x 15 reps

[U]Reverse Dumbbell Wrist Curls[/U]
30lbs x 3 x 20 reps

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[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 310kg x 4 reps (hard on the neck)

[U]Leg Press[/U]
to 724kg (seat back down for this set)

[U]Leg Extensions[/U]
to 11p x 8 reps (other sets 12 reps)

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

Bwt: 320lbs

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[B]Tuesday[/B]
On the old bench program for 8 weeks. I also will be easing up to a 1x a week Wrist Roller cos of the tendonitis
[U]Close Grip Bench Press[/U]
to 120kg x 4 x 3 reps (paused all of the last sets reps).

[U]Iso Lever Low Row[/U]
to 65-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 12 reps

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Thursday
Seated BB Press
to 100kg x 4 reps


Hammer DB Curls
to 108lbs x 8 reps


Tricep Pressdowns
To 12p x 8 reps


Grip Machine
to 107.5kg x 3 x 8 reps (last set form could have been better)

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[B]Friday[/B]
Covid jab yesterday (1 of 2). Slightly sweaty first thing and achy (esp the tendinitis) when training but fine by the finish. I took a Ibuprofen tab first then hit it.
[U]Close Grip Bench Press[/U]
to 145-kilos x 4 x 1 reps, 1 F and 1 better rep (5 total)

[U]DOH Deadlift on the 30mm bar[/U]
to 147-kilos x 6 reps

[U]Wrist Roller work[/U]
106.25-kilos x 3 x 16 reps

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[B]Monday[/B]
Trained solo (spot on top sets of Lever Squat* and Leg Press** only). Usual 'getting set' to do legs
[U]Lever Squat[/U]
to 300kg x 4 reps (* spot is only to assist with the safety)

[U]Iso Lever Leg Press[/U]
to 145kg x 8 reps (**just a nudge to get the first rep started)

[U]Leg Extensions[/U]
11p +5kg x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 6 reps

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[B]Tuesday[/B]
Solo again (Paul and J on a different prog, Shay doing his thing and Dom training early)

[U]Close Grip Bench Press - volume day[/U]
to 122.5-kilos x 4 x 3 reps

[U]Lat Pulldowns - medium length stirrup bar[/U]
to stack + 10-kilos x 8 reps (other sets 12 reps)

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs x 3 x 13 reps

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[B]Thursday[/B]
[U]Seated BB Press[/U]
to 102.5-kilos x 8 reps

[U]Hammer DB Curls[/U]
to 60-kilos+ x 8 reps

[U]TPD[/U]
to 12p + 2.5-kilos x 6 reps

[U]Grip Machine[/U]
to 110-kilos x 3 x 6 reps

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[B]Friday[/B]
With Dom and Ken
[U]Close Grip Bench Press[/U]
to 147.5-kilos x 4 x 1 reps.

[U]Incline Dumbbell Bench Press[/U]
Pump set only 36lbs @ 20 reps

[U]Low Cable Rows[/U]
to the stack + 20-kilos x 8 reps. Caught the handle on my skin and made my leg bleed a little lol

[U]Wrist Roller[/U]
106.25-kilos x 3 x 17 reps

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[B]Monday[/B]
Hanging out my arse. Energy was... not there and I had a bunch of cramp. My hamstrings, both legs, were cramping and I also had a upper ab cramp to go with it. Stretching helped a little. But the work got done - if slowly.

[U]SSB Hatfield Squat[/U]
bar x 20 reps, 60kg x 8 reps, 140kg x 6 reps, 220kg x 4 reps (support belt on), 315kg x 4 reps (HAF / proper belt on)

[U]Leg Press[/U]
145kg x 8 reps, 265kg x 8 reps, 718kg x 8 reps

[U]Leg Extensions[/U]
3p x 12 reps, 6p x 10 reps, 11p x 9 reps

[U]Lying Leg Curl[/U]
3p x 12 reps, 6p x 10 reps, 9p x 9 reps

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
Volume day
to 125-kilos x 3 x 3 reps and 1 x 6 reps (all sets easy)

[U]One Arm Dumbbell Rows[/U]
to 95-kilos (209lbs) x 6 reps

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs x 3 x 14 reps

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[B]Thursday[/B]
Stiff. Need to stretch loads today
[U]Seated Press[/U]
to 105kg (will stay here until the reps go up) x 4 reps

[U]Hammer DB Curls[/U]
to 60kg+ x 9 reps (other sets 10 reps)

[U]TPD[/U]
to 12+p +2.5kg x 7 reps  then a ds of 20 reps

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[B]Friday[/B]
[U]Close Grip Bench Press - max day[/U]
to 147.5-kilos x 5 x 1 reps. 
120-kilos warm up flew up crazy fast

[U]Low Rows on the Iso Leg Press[/U]
to 85-kilos x 6 reps

[U]Wrist Roller[/U]
106.25-kilos x 3 x 18 reps

Bwt: 325.5lbs

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[B]Monday[/B]
[U]Lever Squat[/U]
to 305-kilos x 4 reps

[U]Iso Leg Press[/U]
to 150-kilos x 8 reps

[U]Leg Extensions[/U]
to 11p +2.5-kilos x 10 reps

[U]Lying Leg Curls[/U]
to 9p x 10 reps

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[B]Tuesday[/B]
[U]Close Grip Bench Press - vol day[/U]
to 127.5-kilos x 3 x 3 and 1 x 6 reps

[U]Lat Pulldowns (wide bar)[/U]
to stack x 12 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 15 reps

Bwt: 325.5lbs

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[B]Thursday[/B]
[U]Seated BB Press[/U]
to 105-kilos x 5 reps

[U]Hammer DB Curls[/U]
to 60-kilos x 10 reps

[U]TPD[/U]
to 12p +2.5-kilos x 8 reps

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 150-kilos x 4 x 1 reps (last rep best with feet anchored)

[U]Low Cable Row[/U]
to stack +20-kilos x 8 reps (loads more reps there)

[U]Wrist Roller[/U]
106.25-kilos x 3 x 19 reps

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[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
I kept waking up through the night with the idea of hitting this particular personal target. And so it was. I kept the warm up sets and reps brief and used knee wraps for the first time in a couple of years.
Bar x 20 reps, 60-kilos x 8 reps, 140-kilos x 3 reps, 220-kilos x 1 rep (support belt only) and then 340-kilos x 1 rep (could have done two. Support belt, lifting belt and knee wraps on). 340kg is 748lbs and marks an all time 1 rep max PB

[U]Leg Press[/U]
to 766-kilos x 8 reps

[U]Leg Extensions[/U]
to 11p + 2.5-kilos x 11 reps

[U]Lying Leg Curls[/U]
to 9p x 11 reps

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[B]Tuesday[/B]
[U]Close Grip Bench Press - Vol[/U]
to 130-kilos x 3 x 3 and 1 x 6 reps

[U]DOH DL Thicker Bar[/U]
to 147-kilos x 6 reps (I'll be working on getting back to good numbers on these)

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs (I add a fat grip type handle) 3 x 16 reps

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[B]Thursday[/B]
Elbows and shoulders ache. On wards regardless.
[U]Seated BB Press[/U]
to 105-kilos x 6 reps

[U]Hammer DB Curls[/U]
to 62.5-kilos x 6 reps

[U]Tricep Pressdown[/U]
to 12p +2.5 x 9 reps

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