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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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