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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Friday
Seated Press
Usual long warm ups for my left shoulder then
60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 reps (needs to be a better range)

Hammer DB Curls
to 90-kilos x 5 reps per arm

TPD
to 15+1 stacker plate x 6 reps

Wrist Curls
to LH:32.5-kilos x 6 reps and RH: 47.5-kilos (too heavy for today) x 5 reps

Bwt: 295lbs

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mobsterone

Monday
Late as 1) stayed in bed lol and 2) online xmas shopping

Leg Press
to 550-kilos x 8 reps (hard)

Machine Squats
to 435-kilos x 6 reps (also hard)
 
Seated Leg Curl
to stack +5.5 stacker plates x 17 reps (no r/p)

Leg Extensions
to stack x 20 reps

Bwt: 295lbs

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mobsterone

Tuesday
Sheesh... I'm SOOOO sluggish today. Ok it's winter and we all slow down. Yeah I'm up in weight and that does it too. And, yeah, yesterday I 'smashed' (or 'killed it' as they say) legs but still... soooo slow. Heck it's nigh on 1pm and I just did pinch. I'm waking at 4am after a decent sleep but it's cold so... I think I need to start getting up when I wake.  Anyway

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.95-kilos x eek (4 x 5 with short rests but no way 60-seconds)

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mobsterone

Thursday
Close Grip Bench Press
to 147.5-kilos x 2 x 1 reps (3 x 1 next time)

Low Cable Row
to stack+5.5p x 15 reps

DOTBDL-TO
to 175-kikos x 6 reps (8 tgt next time)

Bwt: 292lbs

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mobsterone

Friday
Seated BB Press
to 100-kilos x 4 reps (wanted 5)

Hammer DB Curls
to 90-kilos x 8 reps each (wanted 10 then saw I did 6 last time LOL)

TPD
to 15+1 stacker plate x 8 reps

DB Wrist Curls
to LH 32.5-kilos x 8 reps RH 47.5-kilos x 6 reps

Bwt: 293lbs

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mobsterone

Monday
If it's Monday it's a leg day

Leg Press
Played with seat position to push from the pegs on the heavy set
to 560-kilos x 8 reps

Power Squat Machine
to 440-kilos x 6 reps

Seated Leg Curls
to stack + 5.5 stacker plates x 18 reps

Leg Extension
to stack to 18+2 x r/p reps

Bwt: 292lbs

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mobsterone

Tuesday
Enjoyed a LITTLE lay in but not like last week. It's probably cos it's the day after legs and having to get up at 4am tomorrow for work. I trained closer to lunch than breakfast but it was all good.
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 82.95-kilos x 2 x 8 and 1 x 4 in about 75-seconds.

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mobsterone

Thursday
Close Grip Bench Press
to 145-kilos x 1, 147.5-kilos x 2 x 1 and 150-kilos x 1 rep

Pullover Machine
to stack x 12 reps

DOTBDL-TO
to 175-kilos x 8 reps

Bwt: 294lbs

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mobsterone

Friday
Seated BB Press
to 102.5-kilos x 2 x 1 reps - I might see if my BP prog works

Hammer DB Curl
to 90-kilos an arm x 9 reps

TPD
to 17p x 6 reps

Wrist Curls
LH 32.5-kilos x 9 reps, RH 42.5-kilos x 7 reps
 
Bwt: 294lbs

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mobsterone

Monday
Leg Press
to 580-kilos x 8 reps (off of safeties)

Power Squat Machine
to 440-kilos x 7 reps

Seated Leg Curls
to stack + 5.5 stacker plates x 20 reps

Leg Extensions
to stack x 15+5 reps

Bwt: 293lbs

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mobsterone

Tuesday
Enjoyed a LITTLE lay in but not like last week. It's probably cos it's the day after legs and having to get up at 4am tomorrow for work. I trained closer to lunch than breakfast but it was all good. Same as last week lol
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos (need top double check I added .5)x 2 x 8 and 1 x 6 in about 75-seconds. Felt strong.

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mobsterone

Thursday
Close Grip Bench Press
to 150-kilos x 2 x 1 reps

Lat Pulldowns
to stack+5.5 stacker plates on wide stirrup bar x 8 reps
 
DOTBDL-TO
to 175-kilos x 10 reps (had to pause at 5 and re-chalk)

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mobsterone

Friday
Putting a little more into the gym cos I'll only hit the weights 2x next week.

Seated BB Press
to 102.5-kilos x 3 reps

Hammer DB Curls
to 90-kilos a side x 10 reps @ (1 arm at a time)

TPD
to 16p x 7 reps

Wrist Roller
Using the one I made. Low, low weight = burn lol

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mobsterone

Monday
It's not xmas eve (it is really) it's LEG DAY!! Ten minutes for literally the last couple of bits in the shops (seeing queues outside Asda at midnight... crazy) and gym time. Busy too.
Leg Press
to 600-kilos x 8 reps (could always be deeper)

Power Squat Machine
to 440-kilos x 8 reps (fast too)

Seated Leg Curls
stack +5.5p x 19+1 r/p reps

Leg Extensions
stack x 20 reps (ouch!)

Bwt: 296lbs

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mobsterone

Friday
Yep no other training this week. Lots and lots of eating of course. So, cue look of shock, I'm up another pound. Xmas day, boxing day and yesterday we managed to get out and do some walking all three days. In fact xmas day it was close to 4 miles.  

Close Grip Bench Press
to 155-kilos x 1 rep (just touched by Ken spotting - he didn't need to I'd have got it)

s/s

Mid Iso-Row
to 85-kilos a side x 6 reps

DOTBDL-TO
to 180-kilos (actually 183.6) x 5 reps.

Bwt: 297lbs

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mobsterone

Monday
Leg Press
to 620-kilos x 8 reps from the safeties
 
SSB Squat
to 140-kilos x 6 reps

Seated Leg Curls
to the stack+5.5p x 19+1 reps

Leg Extension
to the stack x 17+3 reps

Bwt 298lbs. My very heaviest back in the day was 299.6lbs

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mobsterone

Tuesday
Aka the first day of 2019 and damn it was tough. Done before 9.30am

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos x 20 total (took four bites of the cherry in about 80 seconds). I'll be redoing thios again next week to get it back on plan.

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mobsterone

Thursday
Strong like bull.

Close Grip Bench Press
to 155-kilos x 1 rep (no buggered spot - was solid)

Iso Pulldowns
to 80-kilos an arm x 6 reps

DOTBDL-TO
to 180-kilos x 6 reps. I had more problems getting a collar off than I did lifting it. The only issue I've had recently is soft tissue soreness at the base of my right thumb

Bwt: 298lbs

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Roger Roberson
11 hours ago, mobsterone said:

Thursday
Strong like bull.

Close Grip Bench Press
to 155-kilos x 1 rep (no buggered spot - was solid)

Iso Pulldowns
to 80-kilos an arm x 6 reps

DOTBDL-TO
to 180-kilos x 6 reps. I had more problems getting a collar off than I did lifting it. The only issue I've had recently is soft tissue soreness at the base of my right thumb

Bwt: 298lbs

That’s some sick close grip power how big is your chest atm? 

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mobsterone

50-52-inches I think. My best 1RM was a 190-kilos./418lbs with light elbow sleeves on. 

 

Friday
Seated BB Press
to 105-kilos x 3 x 1 reps

Hammer DB Curls
to 90-kilos x 12 reps

TPD
to 16p x 8 reps

Wrist Roller - Freehand
5kg x 1 rep e/w, 6.25kg x 2 x 1 rep e/w

Bwt: 297lbs

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mobsterone

Monday
Leg Press
640-kilos x 8 reps (usual form)

Power Squat Machine
to 450-kilos x 4 reps (more there for next time)

Seated Leg Curls
to stack+5.5p x 19+1 reps

Leg Extensions
to stack x 20 reps

The gym is putting a photo of me up on their wall of fame

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.45-kilos x 10+7+3 in about 65 seconds approx

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mobsterone

Friday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps

Lat Pulldowns - small v handle
to stack + 5.5 x 9 reps

DOHTBDL-TO
to 180-kilos x 8 reps

Bwt: 297lbs

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mobsterone

Friday
At the gym a little early (8am)cos I had a bunch of things that needed doing. And I still forgot one

Seated Press
Off. To 105-kilos x 3 x 1 hard reps

Hammer DB Curls
to 90-kilos x 10 reps (all other sets were 13 inc 60-kilos). Brutal whole body stuff


TPD
to 16 + a half stacker plate x 8 reps

W/Roller
7.5-kilos x 3 x 1 reps freehand

Bwt: 298lbs

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mobsterone

Monday
Leg Press
to 650-kilos x 8 reps

SSB Squats
to 145-kilos x 4 reps (hard)

Seated Leg Curls
to stack +5.5 stacker plates x 16+4 plates (as always squats kill my hams)

Leg Extensions
to stack x 20 reps (hard)

Bwt: 296lbs

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