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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Tuesday
Two Hand Pinch
As per Tuesdays are a slow to get started day
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 83.95-kilos x 8+8+4* in about 75-seconds.
*The pause will be re-chalking and a few steps away.

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mobsterone

Thursday
Close Grip Bench Press
worked on rep form so
to 150-kilos x 4 x 1 reps

s/s

Iso Low Row
to 120-kilos x 8 reps an arm. That's all she holds using 20-kilo plates

DOHTBDL-TO
to 185-kilos x 4 reps - more there. I'd like to get to 200-kilos x 8-10 reps. Then do 1 x 500lbs :D

Out after trail walking. Another 1000kcals gone. Photos on FB

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mobsterone

Friday
Seated Press
to 100-kilos x 4 reps

Hammer Curls
to 90-kilos x 10 reps @ arm

TPD
to 16.5p x 8 reps

Wrist Roller
7.5-kilos x 3 x 1 reps H)

Bwt 297lbs

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mobsterone

Monday
Leg Press
to 660-kilos x 8 reps (heavy)

Power Squat Machine
to 450-kilos x 5 reps

Seated Leg Curls
to stack+5.5 x 20 reps (hard)

Leg Extension
to stack x 18+1+1 reps

Bwt: 298lbs

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mobsterone

Tuesday
Two Hand Pinch
As per Tuesdays are a slow to get started day - I blame my leg workouts
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.45-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away.

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mobsterone

Thursday
Close Grip Bench Press
to 147.5-kilos x 1, 150-kilos x 1 and 152.5-kilos x 2 x 1 reps

Low Cable Row
to stack+5.5p x 16 reps

DOHTBDL-TO
to 185-kilos x 6 reps

Bwt: 298lbs

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mobsterone

Friday
Seated Press
to 100-kilos x 5 ugly ass reps

Hammer DB Curls
to 90-kilos x 11 hard reps

Tricep Pressdowns / Pushdowns
8p x 12 reps, 12p x 12 reps then I switched to pushdowns 17p x 15+ reps

Wrist Roller
10-kilos x 3 x 1 reps freehand as before

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mobsterone

Monday
Leg Press
to 670-kilos x 8 reps

SSB Squats
I made a right meal of this. Too busy BS'ing with the boys before the last set. So I go back to the rack and bottomed out on the pins on rep 1. Embarrassed and annoyed (plus 2 girls were adjacent) I gritted my teeth and monstered it back up and then ground out another 7 reps (8 total when I'd wanted 6). So
145-kilos x 8 reps

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

Leg Extensions
to stack x 20 r/p reps

Bwt: 298lbs

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 84.95-kilos x 10+10* reps in about 60-seconds
*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too

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mobsterone

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

Lat Pulldowns
to stack + 5.5p x 10 hard reps - used the medium length double d bar

DOHTBDL-TO
to 190-kilos x 4 reps (to stick at until I get 😎

Bwt: 296lb (stomach issue over night)

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mobsterone

Friday
Iso Press
(I'll start alternating this with seated press)
to an easy 60-kilos x 6 reps

Hammer DB Curls
to 90-kilos x 12 hard reps

Tricep PUSHdowns
to 18p x 12 reps (I'll stack this soon )

Wrist Roller
Usual form
to 11.25-kilos x 3 x 1 reps b/w

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mobsterone

Monday
Leg Press
to 680-kilos x 8 reps

Power Squat Machine
to 450-kilos x 6 reps

Seated Leg Curls
to stack+5.5p x 20 reps

Leg Extension
to stack x 17+3 reps

Bwt: 296lbs

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Paul Savage
On 1/17/2019 at 5:09 PM, mobsterone said:

Thursday
Close Grip Bench Press
worked on rep form so
to 150-kilos x 4 x 1 reps

s/s

Iso Low Row
to 120-kilos x 8 reps an arm. That's all she holds using 20-kilo plates

DOHTBDL-TO
to 185-kilos x 4 reps - more there. I'd like to get to 200-kilos x 8-10 reps. Then do 1 x 500lbs :D

Out after trail walking. Another 1000kcals gone. Photos on FB

I'd aim for 250kg x 1 as yes of course one rep max calculators arnt always accurate, but 8-10 reps puts it at 248-266kg. If you could do 8-10 at 200kg I don't see why you couldn't do 250kg x 1 after a few months of gradually increasing the weight and lowering the reps.

Its crazy you just keep going stronger and stronger!

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mobsterone

The plan, for now, is to be able to rep out the 200kg x 8-10 reps. After that a 500lbs/227kg x 1 rep. Beyond that I'll see what I want.

Thanks for the kind words. A few years from now someone will say as much to you. It's plugging away (40 years lifting this coming August) and setting myself goals.

Tuesday
My slow day of the week. I have a lie in etc etc. It's the only day I do.

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.45-kilos x 10+10* reps in about 60-seconds.
I slowly add a 1/2-kilo a week, sometimes less.*The pause will be re-chalking and a few steps away. Slowly adding weight and the 2x10 is a good sign too

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mobsterone

Thursday
Windy as f**k last night. So my sleep was less than it ought to have been.

Close Grip Bench Press
to 155-kilos x 3 x 1 reps (last one was with a spot - he may have helped me more than I'd like)

DB Rows
to 90-kilos x 8 reps (used a wrist strap - made it easy)

DOHTBDL-TO
to 190-kilos x 5 reps (hands starting to open)

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mobsterone

Friday
At the gym early (around 7.30am). Another windy night (40mph)

Seated Press
to 100-kilos x 5 (wanted 6) reps

Hammer DB Curls
I did Sam Parker's challenge of 70's x 4 (I did 6 reps) per hand dropping to 35-kilos (I did 10 reps). No straps (I only use 'em on the 90's)

Tricep PUSHDowns
to stack x 12 reps

Wrist Roller
to 12.5-kilos x 2 x 1 reps (ran out of time)

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mobsterone

Monday
Leg Press
to 690-kilos x 8 reps. As always it's footplate x 20 reps to warm the legs, hips etc up. Then 200-kilos x 8 and 400-kilos x 8 to prepare. These are done to depth. The max is, as always, done to a shallower depth (from the safety bars)

SSB Squats
to 150-kilos x 6 reps. To the point where my ass hit's a bench (it means I make depth every time).

Seated Leg Curls
to the stack + 5.5p x 12+4+4 reps (again the squats take the edge off)

Leg Extensions
to the stack x 15+5 reps

Bwt: 297lbs

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mobsterone

Tuesday
A couple of errands to do before training.

Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+5+1 reps in about 75-seconds.
Upped another 1/2-kilo but damn I hit the wall today. I'll be staying with this for 2 weeks I think. Not far to go to 90-kilos.

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mobsterone

Thursday
Close Grip Bench Press
Not that heavy today. I switched to using the power rack.
 
Iso-mid-row
to 85-kilos x 7 reps

DOHTBDL-TO
to 190-kilos x 2 x 3 reps

Bwt: 300lbs (that'd be the fruit cake I ate on top of everything else yesterday ha ha)

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mobsterone

Friday
Today's magic number is 14
Seated BB Press
to 100-kilos x 4 and then a 2nd set of 3 reps

Hammer DB Curls
'only' to 60-kilos x 14 reps

Tricep Pushdowns (used the harder machine)
7p x 14 reps, 14p x 14 reps, stack x 8 reps (hard)

Wrist Roller
15-kilos x 3 x 1 reps

Bwt: 299lbs

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mobsterone

Monday
The leg workout was fine in and of itself. But the damned trail walk after... oof. Less the distance (5-6km) but tiny sheep trail footpaths and a LOT of changes in elevation. The walks stop me stiffening up but damn they deplete my glycogen.

Leg Press
to the full whack - 700-kilos x 8 reps (time to up the reps)

Power Squat Machine
I decided to up the angle of the footplate (there are 5 positions and I'm usually on No3) to position 4 (steeper). In this way I can rack it myself. I held back from maxing it out too much so 'only' went to 400-kilos
to 400-kilos x 8 reps
 
Seated Leg Curls
to stack +5.5p x 15+3+2 reps

Leg Extension
to stack x 16+4 reps
 
Bwt: 298lbs

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 85.95-kilos x 10+9 reps in about 75-seconds.

The usual slow Tuesday start. It's the leg workout and 'hella' walk right after.

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 5 x 1 and 1 x 2 reps

Lat Pulldowns (hard machine)
Narrow stirrup style handle
to stack+3p x 9+3 reps (previous sets 15 reps)

DOTBDL-TO
to 190-kilos x 3 x 3 reps (belt popped open on late rep of the 3rd set)

Bwt: 298lbs

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mobsterone

Friday
Rack in use so...
Iso Press
to 65-kilos a side x 6 reps

Hammer DB Curls
to 80-kilos x 14 reps

Overhead Tricep Extensions
to 11p x 14 reps

Wrist Roller
to 16.25-kilos x 3 x 1 reps

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mobsterone

Monday
Leg Press
to 700-kilos x 10 reps

SSB Squat
(had to wait for a Powerlifter to finish)
to 155-kilos x 4 reps (more there bjut damn it took the edge off the next two exercises)

Seated Leg Curls
to stack+5.5p x 13+7 r/p reps

Leg Extensions
to stack x 14+3+3 reps

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