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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 1 (iffy) then 2 x 1 getting the groove sorted, 2 and then 3 reps

Iso Lat Pulldown
to 80-kilos x 6 reps @

DOTBDL-TO
Hit the wall here.
to 190-kilos x 4, 3 then 1 rep... sheesh

Bwt: 296lbs

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mobsterone

Friday
Seated Press
to 102.5-kilos x 4 reps (last one was ugly)

Hammer DB Curls
to 80-kilos x 15 reps an arm

Overhead Tricep Extension
to 12p x 12 reps

Wrist Roller
to 20-kilos x 2 x 1 reps

Upper right arm was 20-inches dead and the forearm 16 1/2 inch (biggest it has been)

Bwt: 299lbs

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mobsterone

Monday
A little earlier and at a faster pace as I had a dental appt after at noon (no probs at all which is nice)

Leg Press
Up all reps to 12 so...
to 650-kilos x 12 (I'll do 700 x 12 next time)

Power Squat Machine
Foot plate as last time (H4) to 410-kilos x 4 reps (more there if I wanted)

Seated Leg Curls
to stack+5.5 x 12+4+4 reps

Leg Extensions
to stack x 20 reps

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.45-kilos x 10+8 (nearly 9) reps in about 75-seconds.
The usual slow Tuesday start. Yesterday I ate what was for me the biggest steak I've ever had. Aldi's did a 'cowboy' steak (essentially the same as a Tomahawk steak). 940g on the bone (about 2lbs or 32oz total). I treated myself to this beast and managed to eat 99% of it with the cats getting some nibbles through the meal. Deffo fuel for a workout.

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 2 x 1 then 2, 3, 2 (wanted 2 x 3)

Lat Pulldown - small V handle
to stack+5.5p x 12 reps

DOTBDL-TO
got to 190-kilos and wanted 5. Same as last time :(

Bwt: 298lbs

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mobsterone

Friday
Seated Press
to 102.5-kilos x 5 hard ugly reps

Hammer DB Curls
to 90-kilos x 8 reps (aim for 15 over the next few weeks)

Overhead Tricep Extension
to 12 + 1 stacker plate x 12 reps

Wrist Roller
to 20-kilos x 3 x 1 reps (I'll stick with this weight for a little while)

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mobsterone

Monday
Leg Press
200-kilos x 15 reps, 400-kilos x 15 reps, 660-kilos x 12 reps

SSB Squats
to 160-kilos x 4 reps

Seated Leg Curls
to stack +5.5p x 17+3 reps

Leg Extension
to stack x 20 reps

Bwt: 296lbs

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.45-kilos x 20 total reps but it took way longer than I'd have liked.

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 1, 2, 2* and 3 (* I wanted 3 reps)

Pullover Machine
to stack x 15 reps

DOTBDL-TO
I wanted to work to 5 plates a side (213.6kg) x 1 reps. Didn't happen. Dropped to 170-kilos x 3 reps (easy)

Bwt: 298lbs

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mobsterone

Friday
These back to back storms (being given names now) and the wind that comes with them is seriously disrupting my sleep. Grr

Seated Press
to 102.5-kilos x 1 rep. Got up, adjusted my position, did 5 reps

Hammer DB Curls
to 90-kilos @ x 9 reps

OHTE
to 12p +1 plate x 10 reps
             
Wrist Roller
The same weight as before. I was wearing a sports top and I could really feel the pump from this.
2-inch thick - 20-kilos x 3 x 1 reps

Bwt: 298lbs

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mobsterone

Monday
Leg Press
to 670-kilos x 12 (other sets at 15 as before)

Power Squat Machine
to 420-kilos x 5 reps

Seated Leg Curls
to stack +5.5 stacker plates x 20 reps (19+ a very quick pause then 20)

Leg Extensions
to stack x 20 reps

Stomach a little off last night.

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mobsterone

Tuesday
Two Hand Pinch
Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 86.95-kilos x 20 total reps. What I did today was limit myself to 5 reps and then a pause. The pause was to walk away from the set up rubbing a little more chalk into my hands. I'd stop at my leg extension machine, slowly walk back, then do 5 more. Once I hit the 90-kilos I'll check out the time more accurately.

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mobsterone

Thursday
Close Grip Bench Press
to 140-kilos x 1, 2 and then 2 x 3 reps

Dumbbell Row
to 90-kilos x 12 reps

DOTBDL-TO
to 175-kilos x 6 reps

Bwt: 296lbs

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mobsterone

Friday
Seated Press
to 105-kilos x 5 reps

Hammer DB Curls
to 90-kilos x 10 hard as f**k reps

OHTE
to 12.5P x 12 reps

Wrist Roller
to 20-kilos x 3 reps (pumped my forearms to over 16.5-inches)

Bwt: 296lbs (iffy belly again)

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mobsterone

Monday
Slight throat infection thing today upon waking. Hmm

SSB Squat (leg press in use)
to 170-kilos x 4 reps

Leg Press
to 680-kilos x 8 reps (other sets 15 reps)

Seated Leg Curls
to stack plus 5.5p  x 20 reps

Leg Ext
to stack x 20 reps

Bwt: 296lbs

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mobsterone

Tuesday
Awake in fits and starts half the night with the infection. Nothing major just bloody well annoying. Ginger tea with eucalyptus honey last night and beechams and paracetamol this morning. Die germs die
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.45-kilos x 20 total reps. Not for from 90-kilos now.

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mobsterone

Thursday
Still got that head cold. Lovely -.-
Close Grip Bench Press
to 140-kilos x 3 x 3 reps (I'd have liked 1 x 4 reps)

Mid-Iso Row
to 80-kilos a side x 4 reps @ (one arm at a time)

Adj Thick bar
60-kilos x 3 reps @, 90-kilos x 3 reps @, 130-kilos x 3 reps @

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mobsterone

Friday
Still sniffing. Die germs die
Iso Press
(rack in use)
to 70-kilos @ side x 6 reps

Hammer DB Curls
to 90-kilos x 11 reps

OHTE
to 12p x 12 reps (ballsed up - so up a plate next time)

Wrist Roller
21.25-kilos x 2 x 1 reps

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mobsterone

Monday
Cold almost gone = nice
Leg Press
to 700-kilos x 8 reps (other sets 15 reps)

Power Squat
to 460-kilos (max load) x 4 reps (need to go deeper and do more reps)

Seated Leg Curls
to stack +5.5p x 20 reps

Leg Extensions
to stack x 20 reps

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mobsterone

Tuesday
As per if I train double hard on legs the day before then it's that little bit harder to kick ass. Upped a half kilo and got it done anyway.
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 87.95-kilos x 20 (4 cluster sets of 5 reps - usual short rest between). Not far from 90-kilos now.

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mobsterone

Thursday
A good days training. I'm thinking of rotating grip exercises on Thursdays.
Close Grip Bench Press
to 140-kilos x 1 rep, then 2 x 4 reps*

Lat Pulldowns (hard machine)
wide bar to stack x 12 reps

Rolling Thunder Handle
Stiff as all hell. I've not touched it in a year
to 150-kilos* (plus the handle) x 3 x 1 reps left hand (failed one) and 4 right hand.

* = nice
Bwt: 296lbs

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mobsterone

Friday
Early start - 8.00am. Changed of plan after.
Seated Press
to 107.5-kilos x 3 reps (better depth and more reps next time)

Hammer DB Curls
to 90-kilos x 12 reps (a pb I think)

OHTE
to 13p x 8 reps (more there)

No wrist roller today as my hands were fried yesterday

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mobsterone

Monday
if it's Monday it's leg day... also on the clock as we had stuff to do after
Leg Press
to 700-kilos x 10 reps

SSB Squats
to 180-kilos x 2 x 1 reps (it's the first time in a VERY long time I've done 4 plates a side so I was 100% feeling this out).
As before doing SSB Squats f**ks me on the following.

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

Leg Extension
to stack x 20 reps (DD)

Bwt: 296lbs

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mobsterone

Tuesday
As per if I train double hard on legs the day before then it's that little bit harder to kick ass. And my first 4 plate a side squat in a long time made it hard. Upped a half kilo and got it done anyway.
Two Hand Pinch
Same set/rep set up as before (around 80-seconds total). Equ (27.7kg) x 20 reps, 57.7-kilos x 20 reps, 88.45-kilos x 20 (4 cluster sets of 5 reps - usual short rest between).

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mobsterone

Thursday
Brutal day. Not so much the gym but the walk up a hill over Swansea Bay after. Path... pfft. Use the bike trail and tramp over the marsh when your legs are shot lol

Close Grip Bench Press
to 142.5-kilos x 1, then 2 x 2 reps (up to three next time)

Low Cable Row
to stack + 5.5 stacker plates x 12 reps (other sets 15 reps)

DOTBDL-TO
to 170-kilos x 8 reps

Bwt: 296lbs

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