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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Tuesday
Possible competition in the Ukraine in September 2019 to consider. I'll think on it. Job first, money second, comp third.

Legs today and apart from the SSB work (only cos I've not done it in a long time) it was all 20 reps.

Leg Press
footplate x 20 reps, 80-kilos x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps. Wide duck feet splayed setting and super deep stroke. Inner thighs pumped

Safety Squat Bar Squats (SSB)
Depth was too a bench at just about parallel. The bar is either 20 or 25-kilos in weight. I'd zero intention of going heavy so as to work my stabilizers first. x 12 reps, +20-kilos x 12 reps, +40-kilos x 12 reps, +60-kilos x 12 reps

Seated Leg Curls
5p x 20 reps, 10p x 12 reps, 15p x 20 reps, stack x 1 reps - game over lol.

s/s with

Leg Extensions
5p x 20 reps, 10p x 12 reps, 15p x 20 reps

The walk to the supermarket was 'interesting' ha ha :D

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mobsterone

Wednesday
Two appts in town (1120 and 1230) so...
Two hand pinch
Still on volume (might be fun to break - so I am told - the how many reps in 16 seconds (??) record. It may well be mine from around 2007 or so. I'm told it was 13). So 20 reps again.
equ x 20 reps, +20-kilos (42.7kg) x 20 reps, +40-kilos (65.2kg) x 15+5 (brief rest) reps

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Stanislav
12 hours ago, mobsterone said:

Wednesday
Two appts in town (1120 and 1230) so...
Two hand pinch
Still on volume (might be fun to break - so I am told - the how many reps in 16 seconds (??) record. It may well be mine from around 2007 or so. I'm told it was 13). So 20 reps again.
equ x 20 reps, +20-kilos (42.7kg) x 20 reps, +40-kilos (65.2kg) x 15+5 (brief rest) reps

Steve, AFIK 60 sec period of time for 2HP 90 kg*13 were lifted by Wade Gillingham - I saw it in his diary

 

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mobsterone
11 hours ago, Stanislav said:

Steve, AFIK 60 sec period of time for 2HP 90 kg*13 were lifted by Wade Gillingham - I saw it in his diary

 

I'm fairly sure, per a chat with you, that I did something like this in that competition with Rob Frampton via the challenge website (now defunct).

 

Thursday
More twenty reps sets. There was also a lad competing this weekend who was being tanned up who I took some photos of for him. Then, like a dick, left my camera behind. The gym owner rescued in but left a handful of 'interesting' pics on it lol :D

Close grip bench press
bar x 20 reps, 50-kilos x 20 reps, 80-kilos x15+3+2 reps. Pumped

Lat pulldowns - v-handle
8p x 20 reps, 11p x 20 reps, 15p x 20 reps I might have had a little more in me but was pushing the clock
 
Double overhand thick bar deadlifts (thumb over for  most part)
The last set was a KILLER. 'Er Indoors' (the GF) and I went for a drive/walk after and the ride back... my back didn't like me at all lol. At some point, as per the Ukraine events, I'd like to hit 170-180-kilos x 20 reps (in 75 seconds)

bar x 20 reps (10kg), 50-kilos x 20 reps, 70-kilos x 20 reps, 90-kilos x 20 reps. Even though I knew I might moan about it after... 110-kilos x 13+4+3 reps. All ball busters. Huffing, puffing, bordering on pukey and shaky ha ha :D

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mobsterone

Friday
Ate for two last night (following the 20 rep deadlifts etc). As in well over 2000kcals in two huge bowls of pasta. Hamstrings sore today and hands cramping a little

Two hand pinch
A web buddy looked at the records for the reps in 60-seconds. Mine is 12 and someone else has done 13.
equ x 20 reps, +20-kilos (42.7kg) x 20 reps, +43.75-kilos x 20 non-stop reps (just sped up)

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mobsterone

Saturday
Iso Press
equ x 20 reps, +20-kilos x 20 reps, +30-kilos x 20 reps, +41.25-kilos x 20 reps

Hammer DB Curls
7.5-kilos x 20 reps, 15-kilos x 20 reps, 22.5-kilos x 20 reps, 30-kilos x 15 reps

TPD
5p x 20 reps, 8p x 20 reps, 11+stacker p x 15+5 reps

DB Wrist Curls
7.5-kilos x 20 reps, 15-kilos x 20 reps, 22.5-kilos x 20 reps

As per the last shoulders and arms w/out I was pumped and it took dead on an hour. My hamstrings are still sore from Thursdays w/out

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mobsterone

Monday
Leg day - with the high reps... wowie ha ha

Leg Press
Added 10-kilos. Footplate x 20 reps, 90-kilos x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps

SSB Squats
Also upped by 10-kilos. Only as I did the second weighted set did I remember I was doing 12's ha ha
bar x 20 reps, 50-kilos x 20 reps, 70-kilos x 20 reps, 90-kilos x 12 reps

Seated Leg Curls
Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps

Leg Extensions
Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps

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mobsterone

Tuesday
2 Hand Pinch - 20 reps
22.7-kilos x 20 reps, 42.7-kilos x 20 reps, 67.7-kilos x 20 reps. I put 1 minute / 60 seconds on a count down timer and when I was done (which included a few seconds getting my hands etc right) I was done in under 40-seconds on the last set

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mobsterone

Wednesday
I had a LOT on yesterday so the only way to stay on schedule was to start early. So I was up at 4am, did my PC stuff and then was at the gym, at 6.30am. That's the earliest I've managed that (it opens at 6am 3 days a week). The first half I was running on yesterdays food before the second half kicked in from my 5am or so breakfast.

One problem was NOT LOOKING IN MY TRAINING DIARY!! Hence a few muck ups :)

Close Grip Bench Press - volume
bar x 20 reps, 65-kilos (should have been 55) x 20 reps then 85-kilos x 15+3+2 reps (killers too ha ha)

One Arm Dumbbell Rows
32.5-kilos x 20 reps, 42.5-kilos x 20 reps then 52.5-kiklos x 20 reps

Double Overhand Thick Bar Deadlifts
bar x 20 reps, 50-kilos x 20 reps, 95-kilos x 20 reps. Then I loaded 130 before the penny dropped and loaded 115-kilos x 10 reps, paused, did another 10 reps.

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mobsterone

Thursday
Two hand pinch - volume
23.95-kilos x 20 reps, 43.95-kilos x 20 reps, 68.95-kilos x 20 reps.

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mobsterone

Friday
Iso Press
to 41.25-kilos x 20 reps a aide

Hammer DB Curls
to 30-kilos a side x 20 reps

TPD
to 11.5-kilos x 13 reps (little too high on the first sets ha ha)
 
Wrist Curls
to 25-kilos x 16 reps each

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mobsterone

Monday
Leg Press
100-kikos x 20, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps

Safety Squat Bar Squats
x 12 reps, 55-kilos x 12 reps, 75-kilos x 12 reps

Seated Leg Curls
7p x 20 reps, 12p x 20 reps, 17p x 20 reps

Leg Extensions
7p x 20 reps, 12p x 20 reps, 17p x 20 reps

Hot day, slow paced, not the leg killer of the previous two sessions.

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mobsterone

Tuesday
Spring cleaning my office (who knew the desk wood looked so nice polished ha ha)

Two Hand Pinch - 20 reps
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 70.20-kilos x 20 reps (12+8- set it down, clapped loose chalk off, carried on).

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mobsterone

Wednesday
Earliest to the gym yet. That early that the staff hadn't arrived to unlock and open. Hitting the weights at 6.17am. All volume

Close Grip Bench Press
to 90-kilos x 12+2+5 reps - brutal

Lever Row
to 60-kilos x 20 reps a side

Double Overhand Deadlift Thick Bar
to 117.5-kilos x 12+8 reps - huff and puff

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mobsterone

Friday
Completely forgot to do my Thursday pinch workout so I'll do that later. One of the cats is injured so we were looking after him and it slipped my mind.

All other sets are 20 reps.
Iso Press
to 42.5-kilos x 15 reps

Hammer DB Curls
to 32.5-kilos x 15 reps

TPD
to 12p x 15 reps

W/Curls
to 30-kilos x 20 rep

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mobsterone

Friday - pm
Two Hand Pinch - 20 reps
25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 71.45-kilos x 20 reps (14+6). Still done in 40 or so seconds.

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mobsterone

Monday
Bank Holiday today. Legs x volume. Hot out
Leg Press
110kg x 20 reps, 150kg x 20 reps, 190kg x 20 reps, 230kg x 20 reps

SSB squats
x 12 reps, 60kg x 12 reps, 80kg x 12 reps

Seated Leg Curls
8p x 20 reps, 13p x 20 reps, 18p x 20 reps

Leg Extensions
8p x 20 reps, 13p x 20 reps, 18p x 20 reps

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mobsterone

Tuesday
Taking one of my cats to the vets later. He'd been hobbling about (although that's better) and also looks to have some sort of bite or infection which needs washing out and dosing.

Two hand pinch - volume
Adjusted the numbers to take into account an additional pair of 1.25kg discs I added 2 weeks back. So
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+5+5 in 40 or so seconds total)

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mobsterone

Wednesday
Early start
Close Grip Bench Press
bar x 20 reps, 65-kilos x 20 reps, 92.5-kilos x 15 RP reps (12+2+1)

Lat Pulldowns
8p x 20 reps, 12p x 20 reps, 18p x 15 reps

DOTBDLTO
bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kilos x 15 reps

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mobsterone

Friday
Job interview Tuesday - schwing. Nice weather today although hot in the gym. Volume as before

Iso Press
to 42.5-kilos a side x 20 reps

Hammer db curls
to 32.5-kilos @ x 20 reps

TPD
to 12p x 18 reps

DB Wrist Curls
to 32.5-kilos @ x 12+2LH and 15 RH

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mobsterone

Monday
It's gonna be a hot week. A couple of days will be 30c+. I've an appointment at 11am tomorrow so will either pinch later or early tomorrow here. Then another early day in the gym Wednesday. Still on a volume kick and it's leg day...

Leg Press
footplate x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps, 240-kilos x 20 reps

Safety Squat Bar Squats
I wanna get to 2 plates a side soon but I don't want to cut corners so...
bar x 12 reps, 60-kilos x 12 reps, 85-kilos x 12 reps

Seated Leg Curls
9p x 20 reps, 14p x 20 reps, 19p x 20 reps (16+1+1+1+1 r/p reps)

Leg Extension
9p x 20 reps, 14p x 20 reps, 19p x 15 reps

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mobsterone

Two hand pinch - volume
Busy day tomorrow so did these today
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+10).
I'll up this next time

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mobsterone

Wednesday
In the gym in about 6.45am. I hit it all in under an hour today and so struggled. A little too fast of a pace for me I think.
Close Grip Bench Press
bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 15 reps hard as f**K

Low Cable Row
9p x 20 reps, 14p x 20 reps, 18p x 20 reps

DOTBDL
bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kios x 16 reps

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mobsterone

Thursday
Two hand Pinch - volume
upped another 1.25-kilos at the top. Heavy as lol
1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 73.95-kilos x 8+7 reps.

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mobsterone

Friday
Done in one hour. Humidity a little high

Iso Press
to 45-kilos x 15 reps

Hammer DB Curls
to 35-kilos @ x 20 reps

TPD
to 12p x 15+3 reps

W/Curls
to 32.5-kilos x 15/16 reps

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