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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Monday
Last leg session. Everything 2/3rds of what it has been deliberately. Balls out risks injury.
L/Press
to 510-kilos x 8 reps

P/Squat Machine
to 320-kilos x 8 reps

S/L/Curls
to stack x 12 reps

L/Ext
to stack x 12 reps

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mobsterone

Wednesday
Last session of any kind before the competition with the exception of loosening up / stretching.
W/Curls
Reverse to 17.5-kilos x 3 x 8 reps
Forward to 27.5-kilos x 8 reps (did a bunch at 22.5-kilos)

Nice little pump.

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mobsterone

Wednesday
Iso Inc B/Press
to 50-kilos a side x 8 reps

s/s

LPD (V handle)
to the stack x 8 reps

Dumbbell W/Curls
Reverse
to 12.5kg x 12 reps each hand
Forward
to 32.5kg x 8 reps (RH only 30kg x 8 LH)

After I arranged to coach Lisa Gough on the Adjustable and some plate pinching. She's an 80 or so kilo btw (39 years old) powerlifter (195kg official deadlift). She pulled some decent numbers
 
Set a date (9th May) for the pro photographer

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mobsterone

Thursday
Two hand pinch
to 92.7-kilos x 3 x 3 reps

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mobsterone

Sunday
A damn good walk yesterday (1495ft Skirrid Fawr) meant I needed a rest today. So..
W/Roller
Nice n light but tying in with my fun training for now and building up of the forearms
+20-kilos x 3 x 3 reps (clockwise only). Nice pump.

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WestSlope

Congratulations on setting the new 120+ WR on the adjustable thick bar. I would really like to see your lifts if you or someone else took some videos. Any chance of posting your 357lb pull?

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mobsterone

Monday
A bank holiday and the gym just started to fill as I left at noon (high noon ha ha ). No heroics post comp just a nice session.

L/Press
to 510-kilos x 8 reps

P/Squat
to 330-kilos x 8 reps

Seated Leg Curls
to stack x 12 reps

Leg Extension
to stack x 12 reps

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mobsterone

Wednesday
DOHTBDLTL
to 185-kilos x 5 x 1 reps

Iso Mid Row
to 60-kilos x 8 reps a side

Iso B/Press
to 55-kilos r/h (did not wanna go to this with my left)

Also did some coaching with Lisa Gough and Toyah Thompson on trying out thick bar (different grips) and plate pinches (reps lifted and timed holds)

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mobsterone

Thursday
I'd felt a tad dizzy during deadlifts yesterday but put that down to not eating enough before the gym and maybe holding my breath a moment too long during the lift. But at 1am (until 2.30 or so) I was back and forth to the toilet and felt like warmed up dog poo this morning. So a day off sick was needed. Much time in bed, following calling in, and eventually getting up after noon. As per it may well be down to something I ate.

As such I did what I could when I felt a little better (if not 100%) on the exercise:

Two Hand Pinch
to 93.95-kilos x 3, then 1 + 1 + F and finally 2 + F reps. the plan, which can wait for another day, was 3 x 3 reps with the same load.

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mobsterone

Friday
Seated Iso Press
to 60kg x 4 reps

Across the body dumbbell hammer curls
to 40kg x 8 reps

TPD
to 13p x 8 reps

W/Roller
20kg x 3 reps, 30kg x 3 reps, 40kg x 3 reps. Dai etc had a go at 20kg for fun

Stomach still not right but also taking it easy

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mobsterone

Tuesday
So I had a lot of fun with the photo shoot. Here's a few things I did for the camera:

Millennium Dumbbell lift x 2 x 1 reps (RH) - do the hard stuff first lol

Argos catalog tear (about 1300 pages)

Nail bend

One hand deadlifts - started thumbless, then thumb over and finally hook grip working to 160-kilos |(might have had a 180 in me).

Wrist Roller - I worked to 80-kilos on my 3-inch monster and then, cos it looks fun, took it down to a 10-kilo and added Gareth Parkman (the owner of Powerhouse Gym and 71kg) and wrist rolled him

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mobsterone

Wednesday
L/Press
to 520-kilos x 8 reps

P/Squat Machine
to 320-kilos x 8 reps

S/L/Curl
to stack + 1 plate x 12 reps

L/Extension
to stack + 1 plate x 12 reps

In between a bit of deadlifting coaching and then grip (ATB and Vulcan Gripper) with Toyah and Lisa.

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mobsterone

Thursday
Iso Press - as before
to 65-kilos a side x 4 reps- with sleeves

Hammer dumbbell curls (across the body)
to 42.5-kilos x 8 reps

TPD
to 14p x 8 reps with sleeves

Wrist Curls
Reverse to 15kg x 8 reps (RH only)
Forward to 32.5kg x 8 reps

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mobsterone

Sunday
Two Hand Pinch
to 93.95-kilos x 3 x 2 reps and 1 x 3 reps

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mobsterone

Monday
Bit slow to get going - all doable but energy...?
L/Press
to 530-kilos x 8 reps

P/Squat Machine
to 330-kilos x 8 reps

S/L/Curl
stack +2p x 8 reps
 
L/Extension
stack +2p x 8 reps

W/Roller
20-kilos x 3 reps, 40-kilos x 3 reps, 60-kilos x 3 rest pause reps

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mobsterone

Wednesday
Iso Inch B/Press
to
R/H: 55-kilos x 8 reps
L/H: 52.5-kilos x 8 reps

Flye machine
to 9p x 8 reps

DOTBDLTL
Lisa and Toyah mixed it up grip wise
Me: to 155kg x 3 x 6 reps
Lisa to 115kg x 3 x 6 reps
Toyah to 85-kilos x 2 x 6 (one at 80 x 6)

Low Rows
to stack x 12 reps

Vulcan Gripper
to
L/H: 4/5 x 3 x 1 reps
R/H: 6/6 x 3 x 1 reps

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mobsterone

Friday
I wondered, at the end, why it felt so full on as it were, only to notice it was a tad over an hour. Usually I average 90+ minutes. I also should have done wrist curls not wrist roller... d'uh. I still need to do some pinch work.

Iso Press
Usual form
to 65-kilos x 5 reps

Hammer DB Curls
Across the body at the top weights
to 42.5-kilos x 8 reps

TPD
14p + 1 stacker plate x 8 reps

W/Roller
20-kilos x 3 reps, 40-kilos x 3 reps, 62.5-kilos x 3 r/p reps - brutal.

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mobsterone

Friday PM
Two Hand Pinch
To 92.7-kilos x 1, 1+2, 3 reps

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mobsterone

Tuesday
L/Press
to 540-kilos x 8 reps (H1)

P/Squat Machine
to 340-kilos x 8 reps

L/Extension
to stack +2p x 9 reps

S/L/Curls
to stack +2p x 9 reps

W/Curls
Reverse
to 12.5-kilo d/bell x 12 x 2 reps

Forward
to 30-kilos LH and 32.5-kilos RH x 2 x 8 reps

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mobsterone

Wednesday
Arrived later than usual and finished later which was a problem for energy levels vs food intake. Did some work with Toyah

Iso B/Press
to (LH) 50-kilos x 8 reps (RH) 55-kilos x 8 reps

Flye Machine
to 10p x 8 reps

DOTBDLTL
to 160-kilos x 3 x 6 reps

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mobsterone

Thursday
Short n sweet so I ca, hopefully, get to the seaside for a few hours. Just about to observe the minutes silence for Manchester too

Iso Press
to 66.25-kilos x 4 reps For which I struggled to get my sleeves on for (sweat and mega tight on the forearms)

Hammer DB Curls (across the body)
to 55-kilos x 6 hard ass reps

TPD
to 14p x 8 reps as there's no way I wanted to spend 5 minutes getting my sleeves on

BWT: 19st 13lbs (279lbs). I've not weighed myself in a few weeks and this was in shorts and a vest

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mobsterone

Saturday
Old man stuff - loved the storm last night hate missing out on lost sleep. I also had the first twinges of a lower back strain (right lower lumber). So I spent twenty minutes stretching this morning and will try and do the same again later.

Two Hand Pinch
to 93.95-kilos x 4 x 1 reps (2nd ugly)

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mobsterone

Monday
Did a LOT of stretching
L/Press
to 550-kilos x 8 reps

P/Squat/Machine
to 350-kilos x 6 reps (bit long of a pause (talking) between the 1st and 2nd set

S/L/Curls
stack +2p x 10 reps

L/Ext
stack +2p x 10 reps

W/Rollers
20-kilos x 3 reps, 40-kilos x 3 reps, 62.5-kilos x 1 rep, 72.5-kilos x 1 rep, 82.5-kilos x 1 rep (up only).

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mobsterone

Wednesday
Early to gym due to day trip to Hay Festival (as in Hay on Wye - famous for books)
Pec Flye machine
to 12p x 8 reps (stay with this until it's better)

Iso B/Press
First time in ages I did both arms together. I still had the left shoulder issue but...
to 50-kilos LH and 55-kilos RH x 8 reps

DOTBDLTL
Stay on this until it's better
to 165-kilos x 3 x 6 reps (2nd and 3rd set better than the 1st).

W/Curls
F and R s/s
F to 30 LH and 35-kilos RH x 12 reps
R to 15-kilos x 12 reps BH

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mobsterone

Friday
Iso Press
to 61.25-kilos x 6 reps

Hammer d/bell (across the body)
to 60-kilos x 6 reps

TPD (1 arm)
to 23.75-kilos on multi-angle pulley machine

Fun pinch
60-kilos on a pin for a few sets

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