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mobsterone

Mobster's Wrist Roller Work

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mobsterone

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

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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

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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

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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)

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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

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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

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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)

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mobsterone

Friday
Grip event work

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mobsterone

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

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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
 

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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)

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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

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