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Mobster's Wrist Roller Work


mobsterone

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[B]Friday[/B]
[U]Close Grip Bench Press - max[/U]
to 152.5-kilos x 4 x 1 reps (last 2 were faster than the 1st 2)

s/s

[U]1 Arm Low Row on Leg Press[/U]
to 86-kilos x 7 reps

[U]Wrist Roller[/U]
106.25-kilos x 3 x 20 reps

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[B]Monday[/B]
Hanging out my ass before and even more after. A plus was the first (since covid) daughter and grand kids visit in ages.
[U]Lever Squat[/U]
to 320kg x 4 reps (PB)

[U]Iso Lever Leg Press[/U]
to 155kg x 6 reps

[U]Leg Extension[/U]
11p + 2.5kg x 12 reps

[U]Lying Leg Curl[/U]
to 9p x 12 reps

Bwt: 326.9lbs (all time high)

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[B]Tuesday[/B]
[U]Close Grip Bench Press - Volume[/U]
to 132.5-kilos x 3 x 3 and 1 x 6 reps (could have done 8). D/S 60-kilos x 22 reps

[U]Lat Pulldowns - Medium Stirrup Bar[/U]
to stack +10-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 17 reps

Bwt: 329lbs (all time high)

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[B]Thursday[/B]
Tired. Bad nights sleep and a toothache. Trained solo
[U]Seated BB Press[/U]
Faffed about to get what I wanted then worked to 107.5-kilos x 3 reps

[U]Hammer Dumbbell Curls[/U]
to 62.5-kilos x 7 reps

[U]Tricep Pressdown[/U]
to 12p _3 and 3/4-kilos x 6 reps (pain!)

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[B]Friday[/B]
Little tired. Mild toothache again. But... the bench flew up!!

[U]Close Grip Bench Press[/U]
I'd aimed to hit 160kg or 352lbs this time around but every single rep was in the groove so we kept going. I stopped at 170kg or 374lbs

I'll do the wrist roller later then I'm having a week off

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  • 2 weeks later...

[B]Saturday[/B]
In lieu of Friday. 7 days off. Ass dragging / lacking pep (post cycle)

[U]Close Grip Bench Press[/U]
to 135-kiols x 3 x 3 and 1 x 8 reps

[U]DOH TL TB (30mm) Deadlift[/U]
to 147-kilos x 8 reps (no belt)

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[B]Monday[/B]
Upping the volume cycle. Plan: drop bodyweight, improve condition, quad hypertrophy.
[U]SSB Hatfield Squats[/U]
To bench only (no 10kg plate under the end so about 2-inches lower). To 200kg x 15 reps

[U]Leg Press[/U]
to 310kg x 15 reps

[U]Leg Extensions[/U]
to 9p x 15 reps

[U]Lying Leg Curls[/U]
to 8p x 12 reps

Bwt: 322lbs

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[B]Tuesday[/B]
Another day solo (same as last week and yesterday). 

[U]Close Grip Bench Press[/U]
to 137.5kg x 3 x 3 reps and 1 x 7 reps

[U]Low Cable Row[/U]
1/2 stack x 15 reps, 3/4 stack x 15 reps, stack + 15kg x 12 reps

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

Bwt: 322lbs

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[B]Thursday[/B]
Trained solo. Powerhouse tomorrow for bench with Ken

[U]Seated BB Press[/U]
to 102.5kg x 4 reps

[U]Hammer DB Curls[/U]
to 62.5kg x 8 reps

[U]Tricep Pressdowns[/U]
to 12p + 2.75kg x 8 reps

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

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[B]Friday[/B] 
@ Powerhouse with Ken.
[U]Close Grip Bench Press[/U]
to 117.5kg x 1 for Ken
to 140kg x 3 x 3 and 1 x 7+1 spot (PB)

s/s

[U]LPD[/U]
to stack x 10 reps

[U]DB Wrist Curls[/U]
20kg db (new Gordian DB's) x 3 x 15 reps

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[B]Monday[/B]
Another leg volume day. Solo. Straight out after to get some steps in
[U]Lever Squat[/U]
warm up x 15 reps, 40kg x 15 reps, 120kg x 15 reps, 180kg x 15 reps

[U]Iso Lever Leg Press[/U]
1 leg at a time (weight load a side) - 40kg x 15 reps , 80kg x 15 reps, 97kg x 15 reps (I added a Cambridge Roll Wheel @ 17kg)

[U]Leg Extension[/U]
to 10p x 12 reps

[U]Lying Leg Curls[/U]
to 8p x 12 reps

Bwt: 319lbs

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[B]Tuesday[/B]
[U]Close Grip Bench Press - Volume day[/U]
to 120kg x 6, 7 and 8 reps

[U]Dumbbell Row[/U]
to 62.5kg x 12 reps

[U]Reverse Wrist Curl[/U]
36lbs 3 x 16 reps

 

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[B]Thursday[/B]
Solo. Spoke to a buddy about him powerlifting here
[U]Seated Press[/U]
to 102.5kg x 5 reps

[U]Hammer DB Curls[/U]
to 86lbs x 12 reps (forgot to do max weight lol)
 
[U]Tricep Pressdown[/U]
to 12p +3.75kg x 8 reps

[U]Wrist Rotations[/U]
Loading pin x 2 x 15 reps, +2.5kg and a screwdown collar x 12 reps

Bwt: 319lbs

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[B]Friday[/B]
@ Powerhouse Gym with Ken
[U]Iso Low Lever Row[/U]
40, 80 and 120kg x 8 reps

[U]Close Grip Bench Press[/U]
to 140kg x 4 x 4 reps

[U]Dumbbell Wrist Curl[/U]
32.5kg (by accident, was meant to be 22.5) x 3 x 12 reps

Bwt: (on gym scales) 316.8lbs

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[B]Monday[/B]
9.30am @ Powerhouse Gym. One of 3 leg sessions I'll be doing (so I'll be here for legs 1 week in 3)
[U]Power Squat[/U]
x 12 reps, 100kg x 12 reps, 190kg x 12 reps, 270kg x 12 reps, 360kg x 12 reps

[U]45-degree Leg Press - same machine as I have[/U]
160kg x 15 reps, 320kg x 15 reps, 360kg x 15 reps

[U]Leg Extensions[/U]
7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps

s/s

[U]Seated Leg Curls[/U]
7p x 15 reps, 14p x 15 reps, stack (20p) x 15 reps

Bwt: 316lbs

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[B]Tuesday[/B]
Usual post heavy leg session issue lol
[U]Close Grip Bench Press[/U]
to 120kg x 7, 8 and 9 reps

s/s

[U]DOH TL Deadlifts (40mm bar)[/U]
Was crap. Needs work

[U]Reverse DB Wrist Curl[/U]
36lbs x 3 x 17 reps (forearms taped out at 17")

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[B]Thursday[/B]
Sloppy session
[U]Seated BB Press[/U]
Too much pain on top set (bicep tendon) - so fail

[U]Hammer DB Curl[/U]
to 62.5-kiklos x 9 reps @

[U]Tricep Pressdown[/U]
to 12p +3.75-kilos x 8 reps *(less than I wanted

[U]DB Wrist Curl[/U]
70lbs x 3 x 12 reps - all ugly (db's ripping skin here and there)

Bwt: 317.95lbs on my gym scales

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[B]Friday[/B]
Fun times @ Powerhouse. They gave me a trap bar (they're getting a new one) as a thank you (probably for helping sell some dumbbells for them recently). Jo, PT and on the desk, introduced me to a new member called Chris 'cos Steve knows about strength training' and he asked if I did PT'ing... so I may well have him train here (my gym) 2x a week. Thank you Jo. Bench went well too.

[U]Close Grip Bench Press[/U]
to 140-kilos x 3 x 5 reps (4 x 5 next time). Last set flew up.

s/s

[U]Iso Mid-Row[/U]
to 90kg x 8 reps

[U]Reverse Wrist Curls[/U]
17.5-kilos (38.5lbs) x 3 x 12 reps @ 

Bwt: 315.7lbs on gym scales

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[B]Monday[/B]
[U]SSB Hatfield Squat[/U]
to 200-kilos x 12 reps

[U]Leg Press[/U]
to 380-kilos x 15 reps (needs to be deeper)

[U]Leg Extensions[/U]
to 11p x 15 reps

[U]Lying Leg Curls[/U]
to 8p x 12 reps

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 122.5-kilos x 3 x 8 reps (usual bicep tendon issue - mostly first set)

[U]DOH TB (40mm) TL Deadlifts[/U]
Light - just for form and lower back work (to be increased over the coming weeks)
bar x 20 reps, 67-kilos x 3 x 15 reps

[U]DB Wrist Curls[/U]
70lbs x 3 x 13 reps

Bwt: 317lbs

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[B]Thursday[/B]
[U]Seated Press[/U]
Adjusted the height on the top set due to that bicep tendon issue (old man stuff). Upping it took away the pain
to 90kg x 6 reps (nose height instead of chin)

[U]Hammer DB Curls[/U]
Did pre sets reps of 15 (23.5lbs, 47lbs and 86lbs x 15 reps - nice little pump) then the heavy shit as per 
to 62.5kg x 10 reps (working slowly to the BIG dumbbells)

[U]Lying Skull Crushers[/U]
to 44kg (sleeves on) x 12 reps

[U]Reverse DB Wrist Curls[/U]
36lbs x 3 x 18 reps

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[B]Friday[/B]
Trained solo @ Powerhouse Gym (Ken on new routine). One of the bigger fella (330lbs) said I was looking hard (as in solid looking). I only had an hour so got on with it
[U]Close Grip Bench Press[/U]
to 145-kilos x 1, 3 and 5 reps

[U]One Arm Dumbbell Rows[/U]
to 90-kilos x 8 reps (easy)

[U]One Arm Dumbbell Wrist Curl[/U]
32.5-kilos x 3 x 15 RH and 2 x 14 LH 

Bwt: 22st 9lbs / 317lbs

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[B]Monday[/B]
It took a while to get my ass in gear due to having 5 beers (Guinness) Sunday night. The last time was pre this lockdown - so 9 months.  ago. Needed but.. oof
[U]Lever Squat[/U]
to 200kg x 12 reps (other sets were 15's)

[U]Iso Leg Press[/U]
100kg x 15 reps

[U]Leg Ext[/U]
to 11p+1.25kg x 12 reps

Lying Leg Curls
to 8p x 13 reps

[B]Tuesday[/B]
Struggling (lower left back small spasm) to pick stuff up. I tried the newly acquired trap bar but switched back to a 40mm bar as I could use a wider stance

[U]Close Grip Bench Press[/U]
dropped back to 120kg as I was lowering the volume on a higher volume day. So..
to 120kg x 3 x 9 reps

[U]DOHTBDL[/U]
to 87kg x 10 and then 12 reps (slightly more warmed up) 

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 19 reps

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[B]Friday[/B]
Arms and left shoulder a little sore from yesterdays efforts
[U]Close Grip Bench Press[/U]
to 147.5-kg x 3 x 3 reps (no spot or training partner)

[U]Iso Pulldowns[/U]
to 80kgs x 8 ugly reps (a bit too heavy)

[U]Dumbbell Wrist Curls[/U]
to LH: 30kg x 2 x 12 reps (ran out of time), RH: 35kg x 3 x 12 reps

Bwt: 22st 12lbs / 145kg / 319lbs

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[B]Monday[/B]
@ Powerhouse. Sluggish to begin with

[U]Power Squat Machine[/U]
100kg x 12 reps, 210kg x 12 reps, 380kg x 8+4 reps (my back twinged, so stopped and resetted)

[U]Leg Press[/U]
200kg x 15 reps, 300kg x 15 reps, 400kg x 15 reps (off of pins as per - I feel like I could up the seat a notch for more range of movement)

[U]Seated leg Curls[/U]
8p, 14p and the stack x 16 reps
 
[U]Leg Extensions[/U]
Ditto as LLC

Bwt: 22st 9lbs (stomach bloat from Friday gone)

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