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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Friday
Early to town. Damn hot lol. While I was in the gym my 3rd Grand child made his first appearance.

Iso Press
to 70-kilos x 6 reps @

Hammer DB Curls
to 70-kilos x 6 reps @

TPD
to 16p x 6 reps

Wrist Curls
to 42.5-kilos x 5LH and 7 RH

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mobsterone

Monday
Humidity is no joke today (no view of the sky but still hot). It's gonna be 33c Wednesday and we've a lunar eclipse Friday... it's the end of days ha ha

Leg Press
to 320-kilos x 17 reps (my right calf went and cramped and refused to stop so...)

Power Squat Machine
(the power rack was in use so rather than wait... I also decided to see what I could do. I didn't quite max out)
to 320-kilos x 1 rep

Seated Leg Curls
to stack +5.5 stacker plates x 6 reps (hit the wall... maybe the power squats did it??). Then started taking a stacker plate off... do 2-3 reps... etc etc

Leg Extension
to stack x 17 reps

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mobsterone

Tuesday
Two hand pinch
to 82.7-kilos x 3 x 8 reps

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mobsterone

Thursday
It may well be the hottest day ever in the UK today (39c). So gym then beach right after (I'm looking a little red)
Close Grip Bench Press
to 142.5-kilos x 3 x 1 reps (last one the best)

Mid Iso Row
to 80-kilos a side x 8 reps

DOTBDLTO
to 170-kilos x 7 reps (one of my best sets ever)

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mobsterone

Friday
Hitting the gym as the rains come
Iso Press
to 71.25-kilos @ x 6 reps (1 arm at a time)

Hammer DB Curls
I wrote in my log '75kg dumbbells' before realizing it's 70 then 80 then 90's in the gym so...
80-kilos x 6 reps @

TPD
to 16p x 8 reps

Wrist Curls
I use a dumbbell and do one arm at a time
to 42.5-kilos x 8 reps @

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mobsterone

Monday
Leg Press
Down to 3 sets from 4 sets
200-kilos x 20 reps, 260-kilos x 20 reps, 330-klilos x 20 reps

SSB Squats
To rotate between this and Power Squat Machine work
20 x 12 reps, 60-kilos x 12 reps, 115-kilos x 9 reps

Seated Leg Curls
12p x 20 reps, 17p x 20 reps, +5p x 12 reps

Leg Extensions
10p x 20 reps, 15p x 20 reps, stack x 17 reps

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mobsterone

Tuesday
Two hand pinch
I added 1.25-kilos (comes of not checking my training log) and said to myself 'that felt heavy'... well d'uh
to 83.95-kilos x 3 x 10 reps

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mobsterone
Thursday
Close Grip Bench Press
to 142.5-kilos x 4 x 1 reps

Lat Pulldowns (Double D Handle)
to stack + 5p x 8 reps

DOTBDLTO
to 170-kilos x 8 reps biggrin.png
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mobsterone

Friday
Started ok but hit the wall towards the end
Iso Press
to 72.5-kilos x 4 reps

Hammer DB Curls
to 90-kilos x Fail.

TPD
to 16p x 6+2 reps

Wrist Curls
to 42.5-kilos x 8 reps RH. Hit the wall with my left.

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mobsterone

Monday
If it's Monday it's leg day
Leg Press
200-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps

Power Squat Machine
155-kilos x 8 reps, 235-kilos x 8 reps, 320-kilos x 8 reps

Seated Leg Curl
12p x 20 reps, 17p x 20 reps, stack + 5 plates x 13 reps

Leg Extension
12p x 20 reps, 17p x 20 reps, stack x 18 reps

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mobsterone

Tuesday
Two Hand Pinch
to 85.7-kilos x 8, 8 and 10 reps

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mobsterone

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

Low Row
Medium width d-ring handle
to stack +5p x 12 reps (other sets were 15)

DOTBDLTO
to 170-kilos x 9 reps (7+2  had to stop to push the plates back on)

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mobsterone

Friday
Iso Press
to 72.5-kilos x 6 reps @

Hammer DB Curls
to 80-kilos x 8 reps @

TPD
to 16p x 7 reps

W/Curls
to 42.5-kilos x 7L and 8R reps

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mobsterone

Monday
Leg Press
to 350-kilos x 20 reps

SSB Squat
to 115-kilos x 12 slow hard reps

Seated Leg Curls
to stack + 5p x 12 reps

Leg Extensions
to stack x 19 hard reps

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mobsterone

Tuesday
Two Hand Pinch
to 85.7-kilos x 3 x 10  reps

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 1 reps, 142.5-kilos x 1 rep, 145-kilos x 2 x 1 reps

Iso Lever Row
40-kilos x 8 reps, 80-kilos x 8 reps, 120-kilos x 6 reps

DOTBDL-TO
to 170-kilos x 7+3 reps (same pause as before cos I forgot to bring my collars). The set took about 75-90 seconds with the pause

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mobsterone

Friday
Iso Press
to 73.75-kilos x 4 reps LH and 6 reps RH (need to bring the left up obvs)

Hammer DB Curls
to 80-kilos x 8 reps (might add a set so as to move to 90's)

TPD
to 16+1p x 6 reps (hard as f**K)

W/Curls
to 45-kilos x 3 LH and 6 RH reps (again I need to bring up the LH)

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mobsterone

Monday
Keep on repping...
L/Press
to 360-kilos x 20 reps

Power Squat Machine
to 330-kilos x 10 reps

Seated Leg Curls
to stack +5.5 stacker plates x 15 reps

Leg Extension
to stack x 20 reps

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mobsterone

Tuesday
Two Hand Pinch
to 86.95-kilos x 3 x 8 reps

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mobsterone

Thursday
Close Grip Bench Press
to 145-kilos x 3 x 1 reps

Lat Pulldowns - V handle
to stack + 5 stacker plates x 10 reps

DOTBDLTO
Bring the damn collars!!
Worked to an attempt at 210-kilos

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mobsterone

Friday
Late as f**k waiting on a bloody parcel
Iso Press
to 73.75-kilos x 6 reps

Hammer DB Curls
to 80-kilos x 10 reps @

TPD
to 16 x 8 reps (wanted 10)

W/Curls
to 45-kilos x 5 RH and F LH (so dropped to 40-kilos x 6 reps)

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mobsterone

Monday
Day of 'dat bitch' (Er Indoors kicking off). Music was powered by some jam sessions on BBCRadio1Extra.
Leg Press
to 380-kilos x 20 reps

Power Squat Machine (should have been SSB but the rack was in use)
to 340-kilos x 12 reps

Seated Leg Curls
to stack + 5p x 16 reps (PS having an effect??)

Leg Extension
to stack x 17 hard reps

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mobsterone

Tuesday
Two Hand Pinch
So I upped it to as close to 90-kilos as I could @ 90.2-kilos (200g over. About a half pound)
First set a feeler at 5 reps, second a work set at 8 reps and the last was a very nice 10 reps. I'll do 8-10-12 next time with a timer to keep me under 60-seconds

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mobsterone

Thursday
Close Grip Bench Press
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps

One Arm Dumbbell Rows
to 80-kilos x 8 reps @

DOTBDL-TO
to 170-kilos x 2 x 6 reps - working on the volume (same as pinch)

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mobsterone

Friday
Iso Press
to 75-kilos x 3 LH and 4 RH reps

Hammer DB Curls
to 80-kilos x 10 reps

TPD
to 16p x 8 reps (press took an edge off)

Wrist Curls
to 40-kilos x 8 reps RH. Bombed on the LH

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