Jump to content
mobsterone

Mobster's Wrist Roller Work

Recommended Posts

mobsterone

Saturday
Two hand pinch
to 105.70-kilos x 4 x 1 (of 6 attempts) reps

Share this post


Link to post
Share on other sites
mobsterone

Wednesday
I've had a touch, I think, of the reported locally Australian Flu. I seem, I think, just recovering. Plus I took a week of and only trained two hand pinch

Leg Press
to 600-kilos x 7 reps (H3)

Power Squat
to 410-kilos x 6 reps

Seated Leg Curl
to stack x 12 reps

Leg Extension
to stack x 12 reps

Wrist Roller
to 80-kilos x 2 x 1 reps

Share this post


Link to post
Share on other sites
mobsterone

Thursday
Laine est arrive. But did not lift lol. Still, in spite of various niggles, weighs 304lbs (21st 10 in Imperial).

As with yesterdays I tweaked everything down in lieu of the week off and the cough etc I've been fighting
Close Grip Bench
to 140-kilos x 4 x 1 reps (first not as good as the last)

Iso Pulldowns
to 60-kilos x 8 reps

DOTBDLTL (Laine watching)
to 180-kilo x 3 x 3 reps (lower back spasm after food once or twice)

Adj Thick Bar
to
LH: 130-kilos x 2 x 3 reps
RH: 140-kilos x 2 x 3 reps

Loaded Millennium Dumbbell in Laine's car then off for two mixed grills. His didn't touch the sides (hence being 3014lbs ha ha). It was my turn as he'd paid for a couple of Chinese buffets back in the day

  • Like 2

Share this post


Link to post
Share on other sites
mobsterone

Sunday
Two Hand Pinch
Back stiff with occasional spasms. My form on the pinch was 100% and thus ok.
to 105.70-kilos x 5 x 1 (of 6)

Share this post


Link to post
Share on other sites
mobsterone

Monday
Back still stiff so a little stretching beforehand. Still taking a session to ease back in after the week off
Iso Press
to70-kilos x 6 reps

Hammer DB Curls
to 70-kilos x 8 reps

TPD
to 15p x 10 reps

Wrist Curls
to
F: 35-kilos x 8 reps
R 22.5-kilos x 8 reps

Share this post


Link to post
Share on other sites
mobsterone

Wednesday
Leg Press
to 620-kilos x 8 reps with seat position 3

Power Squat Machine
to 420-kilos x 6 reps

Seated Leg Curls
to stack +1 plate x 12 reps

Leg Extension
to stack + 1p x 12 reps

Grip work

Share this post


Link to post
Share on other sites
mobsterone

Thursday
V handle pulldowns
to the stack +1 plate x 10 reps

Close grip bench press - speed
I was having a good day. It was gonna be 120kg for 5-6 x 1 reps as a still breaking in post xmas session but... 1, 1, 3, and 3 reps. It just felt light

DOTBDLTL
to ***** x 6 x 1 reps (stopped the 3 x 3 in case my form went to sh*t with my sore back)

Share this post


Link to post
Share on other sites
mobsterone

Friday
Grip event work

Share this post


Link to post
Share on other sites
mobsterone

Sunday
Two hand pinch
106.2-kilos x 4 x 1 reps

  • Like 1

Share this post


Link to post
Share on other sites
mobsterone

Monday
Shoulders, arms and stub work
Iso Press Machine
to 72.5-kilos a side (1 at a time) x 6 reps
I'd prefer a seated free weight press but 'old lefty' ain't gonna let that happen. It's too restricted due to wear and tear.

Hammer DB Curls
to 80-kilos per hand (again 1 at a time). At the top weight form is loose.

Tricep Pressdowns
to 15 (stack is numbered) + 1 stacker plate (you add them to the top of the plates- eqv to a half stack plate)

Grip work
 

Share this post


Link to post
Share on other sites
mobsterone

Wednesday
At the gym for 8.20am on leg day with half an eye on the clock (I'd a 11.30am thing in town).
Leg Press
As before setting the seat to a stop higher (pos 3) makes a HUGE difference. It puts a LOT more stress on the quads. I literally feel them contract.
to 640-kilos x 6 reps. I'll stay at this weight for a week or two

Power Squat Machine
to 425-kilos x 6 reps.
Padding or not this the arms were really pushing on my right shoulder something awful.

Seated Leg Curls
to stack + 2 stacker plates x 12 reps

Leg Extension
Had to cut it short otherwise it'd have been as above.

Grip work
 

Bwt: 278lbs this morning (all I'd eaten was breakfast)

Share this post


Link to post
Share on other sites
mobsterone

Friday
Close Grip Bench Press
to 147.5-kilos x 1 rep (from 140, 142.5, 145 and then 147.5).
Heaviest I've been in a long while. 150 soon

Low cable rows
to the stack +6.5 stacker plates x 8 reps

DOTBDLTL
to 185-kilos x 6 x 1 reps

  • Like 1

Share this post


Link to post
Share on other sites
mobsterone

Sunday
Two hand pinch
106.45-kilos x 3 x 1 and 1 x 2 reps

Share this post


Link to post
Share on other sites
mobsterone

Monday
Iso Press
to 80-kilos a side (3 reps L and 4 R). I had it in mind to not fanny about but it was a little bit too big of a jump.

Hammer DB Curls
to 80-kilos x 6 reps @

Tricep Pressdowns
to 16p x 6 reps
Cocked up with too high a starting weight and pre-ex'd the triceps via the press

Grip work
 

Share this post


Link to post
Share on other sites
mobsterone

Wednesday
Leg Press
to 650-kilos x 6 reps - the 'hole 3' thing really makes a difference to depth.

Power Squat Machine
to 430-kilos x 6 reps (it'll only hold 460kg although I'll see if using the 50kg discs makes a difference on cycle). Powered the 1st 3 reps out.

Seated Leg Curls
to stack + 3 stacker plates x 12 reps

Leg Extensions
As above

 

Share this post


Link to post
Share on other sites
mobsterone

Friday
Close Grip Bench - speed
to 120-kilos x 3 x 3 reps

Dumbbell Rows
to 90-kilos / 198lbs x 8 reps a hand

DOTBDLTL
to 187.5-kilos x 6 x 1 reps (actually 7 cos one was sh*t)

Share this post


Link to post
Share on other sites
Stanislav

Steve, What about varying grip width for DE BP? 
Suppose, you'll be able to find your sweet volume, I guess 55% 9*3 reps, 60 % 8*3 reps or 12*2 reps and finally 70% 6*1 rep will work awesome with you.
Explode bar out of your chest either in ballistic mode or with comps pause on your chest then explosion

Regards, 
Stanislav  

Share this post


Link to post
Share on other sites
mobsterone

Sunday
Two hand pinch
106.95-kilos x 4 x 1 reps

Share this post


Link to post
Share on other sites
mobsterone
On 1/26/2018 at 10:14 PM, Stanislav said:

Steve, What about varying grip width for DE BP? 
Suppose, you'll be able to find your sweet volume, I guess 55% 9*3 reps, 60 % 8*3 reps or 12*2 reps and finally 70% 6*1 rep will work awesome with you.
Explode bar out of your chest either in ballistic mode or with comps pause on your chest then explosion

Regards, 
Stanislav  

No can do. My joints won't let me go wide. Even narrow I need to taking a joint product.

Share this post


Link to post
Share on other sites
mobsterone

Tuesday
It's a first when you're waiting for the welder to end welding the machine you wanna use. I even gave the gym owner a hand bolting the frame back on lol

Iso Press
to 81.25-kilos x 5/6 reps (L and R)

Hammer DB Curls
to80-kilos x 7 reps @ (felt like the right form was too loose)

TPD
to 16.5-kilos x 6 reps

Stub Work
Cocked up by adding 2.5-kilos too much. Three goes before I realized lol
Set up +
LH: 12.5-kilos + 3 1/4-kilo collars x 4 x 1 reps
RH: 15-kilos+ 3 1/4-kilo collars x 4 x 1 reps

Share this post


Link to post
Share on other sites
mobsterone

Wednesday
Leg Press
Me and the hole 3... 650kg loaded and two reps were just awful. Back to hole 2 and 8 reps

Power Squat
to 440kg x 4 reps

Seated Leg Curls
stack + 4 stacker plates x 10 reps

Leg Extension
stack + 4 stacker plates x 10 reps

In between sets (the last 2-3 sessions) I've been coaching Johnny C.

Share this post


Link to post
Share on other sites
slazbob

It’s very rare that someone keeps a log this long, and still trains with a lot of motivation and goals. 

Hats off, Steve!

  • Like 1

Share this post


Link to post
Share on other sites
mobsterone

Thursday
*I broke a machine!!I was super setting close grip pulldowns with the bench and the cable snapped. I was lucky not to have smashed the handle into my face but did tweak the lower left side of my back a little.

Close Grip Bench Press
to 142.5-kilos x 2 x 1 reps and 145-kilos x 2 x 1 reps

Lat Pulldowns - close grip (V-handle)
to stack +6.5 stacker plates x 3 reps*

DOTBDLTL
to 190-kilos x 5 x 1 reps

Share this post


Link to post
Share on other sites
mobsterone

Saturday
No training but my calves are sore as f**k today (Sunday). I set off for some cross country walking with 'er indoors but she lost me in the mist (I was 1900+ feet up and we had poor visibility). She went back to the car and I carried on and on and on. Instead of going back to where I started from I carried on for miles on rough terrain. Hence knackered calves lol

Sunday
I was that tired after the trek there was no damned way I was training anything so I'll try and do both today. The a.m. workout is:

Grip work

 

Edited by mobsterone

Share this post


Link to post
Share on other sites
mobsterone

Sunday pm
Two hand pinch
to 107.45-kilos (up a 1/2) x 5 x 1 reps (one was sloppy)

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.