Mobster's Wrist Roller Work

[mobsterone]

[B]Monday[/B]
Iffy gut which is NEVER fun on leg day. Nearly puked after the leg press lol

[U]SSB Hatfield Squat[/U]
to 265-kilos x 6 reps

[U]Leg Press[/U]
to 570-kilos x 8 reps (HAF)
 
[U]Leg Extension[/U]
to stack + 10-kilos x 8 reps

[U]Lying Leg Curls[/U]
to 9P + 1.25-kilos x 8 reps (last one was crap

[mobsterone]

[B]Tuesday[/B]
Bloated belly needs to go down.
@ mine. I'll be running this 2x this week (volume) then switching the days around next week)

[U]Close Grip Bench Press[/U]
to 97.5kilos x 2 x 12 reps (14 next time)

[U]One Arm DB Row[/U]
47lbs x 16 reps, 86lbs x 16 reps, 75-kilos x 12 reps (14 next time)

[U]Wrist Roller[/U]
40-kilos x 3 x 2 reps (3 x 3 next week)

[mobsterone]

[B]Thursday[/B]
@ my gym. 
[U]Seated Press[/U]
to 100kg/220lbs x 4 reps

[U]Hammer DB Curls[/U]
to 77.5kg/170.5lbs x 4 reps

[U]Lying Skull Crushers[/U]
to 67.5-kilos/148lbs x 4 reps 
+ 16 reps x 9p Tricep Pushdowns

[U]Reverse DB Wrist Curls[/U]
49.75lbs x 3 x 16 reps

Light forearm pump (extensors only) 16.5-inches and upper arm 20.25-inches. Bwt: 320.5lbs on my scales

[mobsterone]

[B]Friday[/B]
@ Powerhouse
[U]Close Grip Bench Press[/U]
See prev comment
to 100kg 2 x 12 (2 x 14 next time)

[U]Iso Mid-Row[/U]
to 101.25-kilos x 6 reps

Bwt: 319.5lbs

[mobsterone]

[B]Monday[/B]
Leg day at my gym
[U]Lever Squat[/U]
to 230-kilos x 8 reps

[U]Iso Leg Press[/U]
to 135-kilos x 6 reps

[U]Leg Extensions[/U]
to stack +11.25-kilos x 4 reps

[U]Lying Leg Curl[/U]
to 9p +2.5-kilos x 4 reps

Bwt: 317.20lbs

[mobsterone]

[B]Tuesday[/B]
@ my gym. Programmed heavy day. Aiming to hit 170kg x 4 x 1 this time around. Heavy back too. Alt with a volume day (Friday @ PH)
[U]Close Grip Bench Press[/U]
to 150kg x 5 x 1 reps

[U]Lat Pulldowns (wide bar)[/U]
to stack x 8 reps

[U]Wrist Roller[/U]
40kg x 3 x 3 reps. FA pumped to almost 16.75-inch

[mobsterone]

[B]Thursday[/B]
[U]Seated Press[/U]
to 100-kilos x 5 reps

[U]Hammer DB Curls [/U]
to 77.5-kilos x 5 reps @

[U]Skull Crushers[/U]
to 67.5-kilos x 5 reps 
then a little pump set of 9p x 16 reps TPD 

[U]2-Hand Pinch[/U]
First time in ages
approx 57.7-kilos x 3 x 8 reps (felt this in my right hand fingers)

Right upper arm pumped to 20.5-inches which I think is as big as I've ever had it. 

[mobsterone]

Been running this log 16 years!!

[B]Friday[/B]
@ Powerhouse Gym. volume day for me
[U]Close Grip Bench Press[/U]
to 100-kilos x 14, 10+4 and 14 reps

s/s

[U]DOHTBTLDL[/U]
to 136.6-kilos x 3 x 8 reps

Needed a jolt of energy today... or a 2nd cup of coffee

[mobsterone]

[B]Monday[/B]
@ Powerhouse. Took a while cos I had to wait for the first 2 machines
[U]Power Squat Machine[/U]
to 450kg x 8 reps. Back stiff from hill walking so lots of loosening and warming up

[U]Leg Press[/U]
to 580-kilos x 8 reps

[U]Lying Leg Curl[/U]
to stack x 16 reps

[U]Leg Extension[/U]
to stack x 16 reps

Bwt: 319lbs

[mobsterone]

[B]Tuesday[/B]
Late start (kinda ass backwards all day lol)
[U]Close Grip Bench Press[/U]
to 150-kilos x 6 x 1 reps

[U]Low Cable Rows (close grip handle)[/U]
to stack + 26.25-kilos x 8 reps

Wrist Roller

41.25-kilos x 3 x 2 reps

Bwt: 317lbs

Edited September 28, 2021 by mobsterone

[mobsterone]

[B]Thursday[/B]
[U]Seated Press[/U]
to 100kg x 6 reps

[U]Hammer DB Curls[/U]
to 77.5kg x 6 reps @

[U]Skull Crushers[/U]
Using the 'new' Olympic EZ Curling bar (9kg) so 29kg x 8 reps, 49kg x 8 reps, 69kg x 4 reps (HAF)
 
[U]Reverse Wrist Curls[/U]
49.75lbs x 3 x 17 reps

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
x 20, 60-kilos x 16 reps, 80-kilos x 16 reps, 100-kilos x 15, 12 and a bombed (stuck on my chest and rolled off lol) 13 reps

s/s

[U]One Arm Dumbbell Rows[/U]
40-kilos x 16 reps, 60-kilos x 16 reps and 80-kilos x 12 reps

Bwt: 321lbs

[mobsterone]

[B]Monday[/B]
Hanging out of my ass today. It took aggggeeeesss to get legs done. Possibly caused  by weightliftings dirty little secret flaring up yesterday
[U]SSB Hatfield Squats[/U]
to 265-kilos x 7 reps (staggered out from under when done)

[U]Leg Press[/U]
to 599-kilos x 4 reps (took 2 goes and I needed to remove the pad I've been using then once I got going smashed it - back to the pad next time)

[U]Leg Extensions[/U]
to stack +11.25-kilos x 5 reps

[U]Lying Leg Curl[/U]
to 9p +2.5-kilos x x 5 reps

[mobsterone]

[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 150-kilos x 3 then failed*

[U]Lat Pulldowns[/U]
to stack x 12 reps (other sets 16 reps). Stack is at least 140-kilos

[U]Wrist Roller[/U]
41.25-kilos x 3 x 3 reps. Nasty/good pump 

* decided to take the rest of the week off. Tired as f**k all the time

[mobsterone]

[B]Monday[/B]
[U]Lever Squat[/U]
to 235-kilos x 4 reps (tried not to hold my breath on reps)

[U]Iso Leg Press[/U]
to 135-kilos x 7 reps

[U]Leg Extensions[/U]
to stack +11.25-kilos x 6 reps

[U]Lying Leg Curls[/U]
to 9p + 2.5-kilos x 6 reps

Bwt: 319lbs

[mobsterone]

[B]Tuesday[/B]
Switching days around again as I wanna do all grip Thursdays. @ my gym
[U]Seated Press[/U]
to 100-kilos x 7 reps

[U]Hammer DB Curls[/U]
Lower back still pinging but
to 77.5-kilos x 7 reps @

[U]Skull Crushers[/U]
to  69-kilos x 5 reps + TPD 9p x 16 reps (right upper 20.25-inches)

[U]Reverse Wrist Curls[/U]
47lbs + 1.25-kilos x 3 x 18 reps

[mobsterone]

[B]Thursday[/B]
New scheduled grip session

[U]2 Hand Pinch (David Horne Euro Pinch)[/U]
27.7-kilos x 8 reps, 57.7-kilos x 8 reps, 67.7-kilos x 8 reps (felt warmed up here)

[U]Vulcan Gripper (David Horne - original spring)[/U]
1/1 (* spring setting per side) x 8 reps @ hand, 3/3 x 8 reps, 5/5 x 2 reps LH and 3 reps RH, 6/6 x 3 r/p reps RH only

[U]Ironmind Rolling Thunder (super stiff handle - years old)[/U]
+50-kilo/110lbs disc x 4 reps @, +100-kilos/220lbs x 4 reps @, +125-kilos/275lbs 4 r/p reps  

[mobsterone]

[B]Friday[/B]
@ Powerhouse Aberdare. Ran out of time to hit their wrist roller. Spotted by (video - and screenshot from that- of my rows by too) Kirk Dul 26. Also adding a 30-kilo boxing bag to the home gym this weekend.
 
[U]Close Grip Bench Press[/U]
to 150-kilos x 4 x 1 reps (loads better than last time - pace etc was better)

[U]Iso Lever Low Row[/U]
to 140-kilos/308lbs x 6 reps

Bwt: 321lbs

[mobsterone]

[B]Monday[/B]
Slight throat infection / cough. Trained at Powerhouse
[U]Power Squat Machine[/U]
 x 12 reps, 150-kilos/330lbs x 8 reps, 300-kilos/660 x 8 reps, 460-kilos/1012lbs x 4 reps (could have done 6) PB Had to use a band to hold the weights on. Pic on FB

[U]45-degree Leg Press[/U]
to 600-kilos x 8 reps

[U]Leg Extensions[/U]
to stack x 16 reps

[U]Lying Leg Curls[/U]
to stack x 16 reps

[mobsterone]

[B]Tuesday[/B]
Chesty cough. @ my gym
[U]Seated Press[/U]
to 102.5-kilos x 4 reps

[U]Hammer DB Curls[/U]
to 77.5-kilos x 8 reps @

[U]Skull Crushers[/U]
to 69-kilos x 6 reps (might have been 8 lol)

[mobsterone]

[B]Wednesday[/B]
GF staying away due to my cough so I'm training on a rest day (might be out and about tomorrow)
Grip Day
[U]2-Hand Pinch[/U]
27.7-kilos x 8 reps, 47.7-kilos x 8 reps, 70.2-kilos/154.44lbs x 8 reps

[U]Vulcan Gripper[/U]
1/1 x 8 reps @, 3/3 x 8 reps @, LH: 5/5 x 5 x 1 reps, RH: 6/7 x F, 6/6 x 4 x 1 reps

[U]Adjustable Thick Bar[/U]
set up +25-kilos x 4 reps @, +75-kilos x 3 reps @, +125-kilos/275lbs x 3 x 1 reps @ (nice n heavy)

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
Nice chill session with the crew.
[U]Lat Pulldowns [/U]
Using new handles
1/2 stack x 16 reps, 3/4 stack x 16 reps, stack x 8 reps

[U]Close Grip Bench Press[/U]
to 150-kilos x 5 x 1 reps

Bwt: 22st 13lbs/321lbs

[mobsterone]

[B]Monday[/B]
@ my gym. Hanging out my ass today. Bloated/windy and cough almost but not quite gone. Took 90 minutes and the shoulder issue was a bitch at the bottom of the Hatfield Squats

[U]Hatfield Squats[/U]
to 265-kilos x 2. Failed due to the pain

[U]45-degree Leg Press[/U]
4-inch pad for first two sets (hole 3)
195-kilos x 8 reps, 425-kilos x 8 reps, 600-kilos x no pad, H1 on seat 600-kilos x 8 reps (tried H3 and got 1)

[U]Leg Extension[/U]
stack +11.25-kilos x 7 reps

[U]Lying Leg Curls[/U]
9p +2.5-kilos x 7 reps

Bwt: 321.4lbs. Bloat made belt a doozy to do up

[mobsterone]

[B]Tuesday[/B]
Head on and in the right place. By the end my triceps were FRIED lol
[U]Seated Press[/U]
to 102.5-kilos x 5 reps

[U]Hammer DB Curls[/U]
to 80-kilos x 4 reps @

[U]Skull Crushers[/U]
to 69-kilos x 7 reps + 16 reps 9p on pressdowns

[mobsterone]

[B]Wednesday
[/B]Grip workout today as GF having breast cancer re-screening
[U]Two Hand Pinch[/U]
27.7-kilos (base weight of the set up as I have it) x 8 reps, 57.7-kilos x 8 reps, 72.7-kilos x 8 reps. I'm gonna stay with the 8 reps volume range until it's around 90-kilos/198lbs or so

[U]Vulcan Gripper and other Grippers[/U]
1/1 x 8 reps @, 3/3 x 3 reps @, 
L/H: 5/6 x 1, N. TnG then a Ironmind CoC 3 x 1 (older model) and N (newer model) and back to 5/6 x VVN
R/H: 5/5 x 1 , 6/6 x 1, 6/7 x N, CoC3 x 1 (older), x 1 (newer), 6/6 x VN and then a Beefbuilder Elite x 1

[U]David Horne Fence Post List[/U]
set up +20-kilos x 5 reps @, +40-kilos x 3 reps @ and +60-kilos x 3 reps @. All easy. I've done what was the WR in training before. the current WR is 130-kilos or so. I'll aim for that

Bwt: 323.4lbs