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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Monday
Early to the gym. Only because one of the other member has a free multi-gym which I'll need to help him shift into my home gym. Not as heavy as I'd like but good enough for pressdowns etc. I got a proper sweat on and it was after the leg workout below

Leg Press
0 x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps, 250-kilos x 20 reps

SSB Squat
bar x 12 reps, 60-kilos x 12 reps, 100-kilos x 12 reps

Seated Leg Curls
10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple)

Leg Extension
10p x 20 reps, 15p x 20 reps, 20p x 15 reps (RP the last couple)

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mobsterone

Tuesday
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 10+6 re

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mobsterone

Thursday
On a work trial yesterday so trained today

Close Grip Bench Press
bar x 20 reps, 60-kilos x 20 reps, 92.5-kilos x 14 rp reps

DB Row
40-kilos db x 20 reps, 50-kilos x 20 reps, 60-kilos x 15 reps

DOTBDL
bar x 20 reps, 60-kilos x 20 reps, then (for a little change) singles with 90-kilos x 1 rep, 130-kilos x 1 rep, 170-kilos x 1 rep, 190-kilos x 1 rep (more there if I wanted it)

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mobsterone

Friday
Lowered the reps
Iso Press
bar x 20 reps, 20-kilos @ x 8 reps, 40-kilos @ x 6 reps, 60-kilos @ x 4 reps

Hammer DB Curls
to 60-kilos x 6 reps

TPD
to 14p x 8 reps

Wrist Curls
to 35-kilos x 8 reps

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mobsterone

Monday
Dentist after (extraction next time... eek)

Leg Press
0 x 20 reps, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps, 260-kilos x 20 reps

SSB Squat
bar x 12 reps, 60-kilos x 12 reps, 95-kilos x 8 reps (last weeks numbers are off)

Seated Leg Curls
10p x 20 reps, 15p x 20 reps, 20p x 16+ 4r/p reps

Leg Extension
10p x 20 reps, 15p x 20 reps, 20p x 18 reps

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mobsterone

Tuesday
Two hand Pinch - volume
Upped another 1.25-kilos at the top. Changed the set scheme
1st set 25.2-kilos x 20 reps (kept the reps high here to warm up the hamstrings), 2nd set 50.2-kilos x 10 reps and 3rd set 74.20-kilos x 3 x 10 reps

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mobsterone

Thursday
Long but busy first day on the new job yesterday (up at 4am and back around 8pm). Then gym before a nice walk up a mountain after . In the gym I wanted to see where I was strength wise on my bench and decided to hit and rep the 170-kilo deadlift version I wanna do some high reps on.

Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 2 reps, 100-kilos, 120-kilos, 130-kilos and 140-kilos (308lbs) x 1 rep. So I've not lost loads on the last 8-10 weeks volume program

Low Cable Row
to stack +5p x 8 reps

DOTBDL (Thumb Over)
bar x 12 reps, 50-kilos x 8 reps, 90-kilos x 3 reps, 130-kilos x 3 reps, (no support r belt to this point and then even with the top weight I only wore a support belt) 170-kilos x 3 x 3 reps. Slight form issues.

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mobsterone

Friday
First of two workouts. Plus - what a lovely day weather wise
Iso Press
to 60-kilos x 6 reps (sleeves on)

Hammer DB Curls (done outside in the sun)
to 60-kilos @ x 8 reps

s/s

TPD
to 15p x 8 reps (sleeves on)

Wrist Curls
to 37.5-kilos @ x 8 reps (ground out)

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Glenni
2 hours ago, mobsterone said:

Friday
First of two workouts. Plus - what a lovely day weather wise
Iso Press
to 60-kilos x 6 reps (sleeves on)

Hammer DB Curls (done outside in the sun)
to 60-kilos @ x 8 reps

s/s

TPD
to 15p x 8 reps (sleeves on)

Wrist Curls
to 37.5-kilos @ x 8 reps (ground out)

Hammer DB curls with 60kg is sick!💪

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mobsterone
On 6/22/2018 at 3:44 PM, Glenni said:

Hammer DB curls with 60kg is sick!💪

I've used as much as 90kgs

 

Monday
24c today. Sun tan o'clock after lunch. 20 reps etc continues
Leg Press
to 270-kilos x 20 reps

SSB Squat
to 100-kilos x 12 heavy reps

Seated Leg Curls
to stack x 20 reps

Leg Extensions
to stack x 17 r/p reps

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Glenni
8 hours ago, mobsterone said:

I've used as much as 90kgs

 

Monday
24c today. Sun tan o'clock after lunch. 20 reps etc continues
Leg Press
to 270-kilos x 20 reps

SSB Squat
to 100-kilos x 12 heavy reps

Seated Leg Curls
to stack x 20 reps

Leg Extensions
to stack x 17 r/p reps

I could never imagine that 90kg DB curls was even possible for a human!💪 

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mobsterone

In loose form. There's photos on IG and FB

 

Tuesday
Seriously hot out. I was sunbathing at 8.30am lol

Two Hand Pinch
I DID do another session last week to which I added 1.25-kilos for3 x 10 reps and upped it again for a total of:
76.45-kilos 3 x 10 reps.

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mobsterone

Thursday
Over 30c today
Close Grip Bench Press
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 130-kilos x 2 x 2 reps and 1 x 3 reps

Lat Pulldowns
With the medium width DD handle
to stack +3 or 4p x 8 reps

DOTBDL-TO
bar x 8 reps, 50-kilos x 8 reps, 90-kilos x 3 reps, 130-kilos x 3 reps, 170-kilos x 4 x 3 reps (ever so slight lower right hand side twinge - need to push my hips through)

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mobsterone

Friday
Yesterday a valley nearby hit 33c and claimed the hottest place in the UK.
Iso Press
to 60-kilos x 6 reps @

Hammer DB Curls
to 60-kilos x 8 reps @

TPD
Used the harder machine. I had to add weight to a belt as I was slipping around on the flooring (the other machine has rubber matting beneath it).
7p x 8 reps, 11p x 8 reps, 13.5p x 8 reps

Wrist Curls
to 37.5-kilos x 8 reps @

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mobsterone

Monday
Another hot days. Leaves falling of some trees and we're months from Autumn.
Leg Press
to 280-kilos x 20 reps

SSB Squats
to 105-kilos x 12 slow reps

Seated Leg Curls
to stack +4p x 20 reps

Leg Extension
to stack +4p x 16 reps

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mobsterone

Tuesday
Two Hand Pinch
I DID do another session last week to which I added 1.25-kilos for a total of 77.70-kilos 3 x 10 reps.

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mobsterone
Thursday
Trained against the clock. I not only had to drop off something I'd mistakenly brought home from work (d'uh) and then off to the dentist for extractions (look after your teeth kids!!).
 
Close Grip Bench Press
to 130-kilos x 3 x 2 reps
 
Iso Lever Row
Felt good on this so worked to 120-kilos x 6 reps per arm
 
DOBTDL-TO
to 170-kilos x 5 r/p reps (stood up and took a breath in between)

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mobsterone

Friday
So the dental thing could have been worse but I feel ok. On wards
Iso Press
to 61.25-kilos x 6 reps an arm

Hammer DB Curls
to 60-kilos x 6 reps one arm at a time

TPD
to 15p plus a stacker plate x 6 reps. Once I'm on 16p I'll add weight to a dipping belt to hold me on the floor.

Wrist Curls
to 40-kilos x 8 reps. I use a thumb under grip

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mobsterone

Monday
Damn this heat. I LOVE getting my tan on - let there be no doubt. But getting rested and sleep at night is hard. Us Brits don't have air con so... In the gym doing my towel thing on EVERY set.

Leg Press
to 290-kilos x 20 reps

SSB Squats
to 110-kilos x 10 hard reps. No w/up and only 60-kilos x 12 reps (worked with another member)

Seated Leg Curls
Had to laugh when Shay Gosling says 'who's using this when he sees the full stack + 5 stacker plates on it.
to stack +5p x 15 reps

Leg Extensions
Hit the wall on the last set. Like SL's I upped the 1st and 2nd set weights (12p x 20 and 16p x 20) only to hit the wall at 16 slow ass reps with the stack

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mobsterone

Tuesday
Two Hand Pinch
up another 1.25-kilos for another 3 sets of ten reps (first set 5+5 reset)

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mobsterone

Thursday
Knackered my bloody lever belt buckle. That's the first cheap ass forged buckle that's snapped. I've contacted a local powerlifting belt company (only 40 or so miles away) as their product looks a LOT better than the ones I've had thus far.
Close Grip Bench Press
to 120-kilos x 1 rep, then  140-kilos x 3 x 1 reps. As before the more singles I do the better they go

Lat Pulldowns with v handle
to stack +5 stacker plates x 8 reps

DOTBDL-TO
Sans the lever belt as above. To 170-kilos x 6 rest pause reps

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mobsterone

Friday
Iso Press
to 65-kilos x 6 reps

Hammer DB Curl
to 65-kilos x 7 reps

TPD
to 15p + 1 stacker plate x 7 reps

Wrist Curls
to 42.5-kilos x 6 reps

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mobsterone

Monday
Damn muggy heat. Sweating like a young piglet in the gym
Leg Press
to 310-kilos x 20 r/p reps

SSB Squat
to 115-kilos x 8 reps (stay with this weight until it's 12)
 
Seated Leg Curls
to stack +5p x 20 r/p reps

Leg Extension
to stack x 16 reps

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mobsterone

Tuesday
Two Hand Pinch
Up another 1.25-kilos x 3 x 10 reps (last set 6+4 - knuckles popped)

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 4 x 1 reps

One Arm Dumbbell Rows
to 90-kilos x 6 RH and 2LH. Way too heavy. Back down to 80-kilos

DOTBDLTO
to 170-kilos x F (f**ked up breathing). Then 6 r/p reps

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