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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Monday
Leg Press
to 400-kilos x 20 reps

SSB Squats
to 120-kilos x 8 reps

Seated Leg Curls
to stack + 5.5 plates x 15 reps

Leg Extensions
to stack x 18 reps

All done in about 75 mins

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mobsterone

Tuesday
Two hand Pinch
It's gonna be at least another couple of weeks before I'll crack the record.
90.2-kilos x 8, 9 and 10 reps

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mobsterone

Thursday
A good day at the office. Bwt (with no effort, special diet, etc on my part): 286lbs

Close Grip Bench Press
to 147.5-kilos x 3 x 1 reps

Mid Iso Row
to 90-kilos an arm x 4 reps

DOTBDL-TO
to 170-kilos x 2 x 7  and 1 x 5 reps (could have done 7 reps)

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mobsterone

Friday
Today's lucky No is 11
Iso Press
to 75-kilos a side x 3 rep LH (just stops half way on No4) and 5 reps RH

Hammer DB Curls
to 80-kilos x 11 reps a side (just about pulls the whole body at this weight)

TPD
to 16p x 9 reps then dropped to 6 or so x 20 reps

DB Wrist Curls
to 40-kilos x 8LH and 11 RH

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mobsterone

Monday
Leg Press
200-kilos x 20 reps, 300-kilos x 20 reps and 420-kilos x 15 reps

Power Squat Machine
Slight mis-load so 2 sets only. It should have been a 100 or so, then 200 or so followed by the max set. Instead it was 200-kilos x 12 reps then 360-kilos x 9 reps

Seated Leg Curls
to stack+5.5p x 20 r/p reps

Leg Extensions
to stack x 16+4 reps

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mobsterone

Tuesday
Note to self - get up early. I like how the day goes vs having a lay in and feeling like I'm playing catch up

Two Hand Pinch
to 90.2-kilos x 8 and then 10 reps. Then I put a timer on (60-seconds). I did 4, then 4 and then 4 reps but we're looking at 75 seconds. It's either 1) got all out and then add in enough to go past the other chaps or 2) Break it down into 2-3 bites in 60 seconds

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mobsterone

Thursday
Close Grip Bench Press
to 150-kilos x 1 rep (a damned slow rep and no spot - I said 'I'd better do it if I don't ask for a spot lol)

s/s

Lat Pulldowns
Using a standard PD bar to stack +5p x 10 reps

DOTBDL-TO
to 1 set (time issue) of 170-kilos x 9 reps (double figures soooo close).

Not so bad except I was soooo f**ked (bordering on Nausea) after when we went walking around Ynysfeio. I had to have a Brownie to get some energy going.

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mobsterone

Friday
Time for some minor changes I think so... And ate for the UK last night so back to 286lbs this morning

Iso Press
w/up x 15 reps, 20-kilos a side x 15 reps, 30-kilos x 15 reps, 50-kilos x 12 reps

Hammer DB Curls
to 50-kilos x 12 reps

Overhead Tricep Extensions with a Rope Handle
to 9p x 15 reps

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mobsterone

Monday
SSB Squats
to 120-kilos x 10 reps (did the squats first by accident)

Leg Press
to 420-kilos x 16 reps(calves cramping up)

Seated Leg Curls
to stack+5p x 16 reps

Leg Extension
to stack x 20 reps

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mobsterone

Tuesday
Two hand pinch
to 90.2-kilos x 7+3 reps, 6+4+2 reps, 6+4+3 (13 total) reps (in 60-seconds)

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mobsterone

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

Low Cable Rows
to stack x 20 reps

DOTBDL-TO
to 170-kilos x 10 reps (at last!!)

Bwt: not the best digestion the past few days and I was wearing a damp hoody but 288lbs...ok!

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mobsterone

Friday
Iso Press
to 50-kilos x 13 reps

Hammer Dumbbell Curls
to 32.5-kilos x 15 reps

TPD
to 12p x 15 reps

Wrist Curls
to 30-kilos x 15 reps

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mobsterone

Monday
Leg Press
to 440-kilos x 15 reps

Power Squat Machine
to 330-kilos x 8 reps

Seated Leg Curls
to stack+5.5p x 19 reps

Leg Extensions
to stack x 20 reps

Bwt 286lbs

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mobsterone

Tuesday
Changed things up a little. All sets were 20 reps
Two Hand Pinch
equ (22.7kg) x 20 reps, 52.7-kilos x 20 reps, 62.7-kilos x 20 reps, 72.7-kilos x 20 reps.

The only issue was getting my breathing right

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 1, then 2 x 2 reps

Iso Pulldowns
to 70-kilos a side x 8 reps

DOTBDL-TO
to 172.5-kilos x 2 x 6 reps

bwt 289lbs

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mobsterone

Friday
Today's motivation provided by the asinine stupidity of British Gas
Iso Press
to 50-kilos a side x 15 reps

Hammer DB Curls
40-kilos x 15 reps

TPD
to 13p x 12 reps

Dumbbell Wrist Curls
to 32.5-kilos x 13 reps

Bwt 289lbs

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mobsterone

Monday
Leg Press
to 450-kilos x 15 reps (other sets 20's)

SSB Squats
to 140-kilos x 3 reps (just for the crack of doing 3 plates a side for the 1st time in years)

Seated Leg Curls
to stack +5p x 20 reps

Leg Extensions
to stack x 20 reps

Bwt: 287lbs

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mobsterone

Tuesday
Two Hand Pinch
equ (22.7kg) x 20 reps, 52.7-kilos x 20 reps, 62.7-kilos x 20 reps, 75.7-kilos x 20 reps.

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mobsterone

Thursday
Close Grip Bench Press
*so... I bombed on my 3rd set. And for the 1st time in a VERY long time I rolled that 140kg down my body. I knew I'd be fine but I'm still gonna have some marks tomorrow lol

to 140-kilos x 2, 2, 1*, 2 reps (I needed to get the 2 no matter what - got Mark, a Powerlifter, to spot me)

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

DOTBDL-TO
to 172.5-kilos x 2 x 7 reps (ball busters)

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mobsterone

Friday
Back to heavy
Iso Press
to 70-kilos x 4 reps

Hammer DB Curls
to 60-kilos x 8 reps

TPD
to 14p x 8 reps

DB Wrist Curl
to 32.5-kilos x 8 reps

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mobsterone

Monday
On a mission - kicking ass and taking names
Leg Press
to 460-kilos x 15 reps (will stay here for a couple of weeks)

Power Machine Squats
to 340-kilos x 8 reps (could have done more so I will next time)

Seated Leg Curls (this and LE affected by the machine squats work)
to stack +5.5p x 16 reps

Leg Extension
to stack x 20 reps r/pause

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mobsterone

Tuesday
Two Hand Pinch
equ (25.7kg) x 20 reps, 57.7-kilos x 20 reps, 62.7-kilos x 20 reps, 77.7-kilos x 20 r/p reps (well under 60 seconds).

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mobsterone

Thursday
Not my best session. Time limited too

Close Grip Bench Press
to 140-kilos x 5 x 1 fast reps (did bench with Shay Gosling)

LPD with both a v-bar and a long lat bar
to stack x 12 reps

DOTBDL-TO
to 172.5-kilos x 4 reps v poor

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mobsterone

Friday
Iso Press
to 71.25-kilos x 5L and 6R reps

Hammer DB Curls
to 65-kilos x 12 reps per arm

Tricep Pressdowns
to 14p x 12 reps on the hard machine

DB Wrist Curls
to 35-kilos a hand x 8 reps
The weather is crazy. 7-inches of rain 24 hours! I need to wade across flooded areas to get home after the gym.

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mobsterone

Sunday
In lieu of Monday. I'll go out and get some crazy waterfall photos due to the epic rain we've had. The flood levels are down

Leg Press
to 460-kilos x 15 r/p reps. Hard as f**k. I might pull back to 440-kilos x 15+

SSB Squats
to 140-kilos x 5 reps

Seated Leg Curls
to stack+5.5plates x 17 reps

Leg Extensions
to stack x 20 r/p reps

Bwt: 287lbs

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