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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Friday
Zero Wrist Roller work cos my hands cramped up from the thick bar yesterday

Seated BB Press
to 102.5-kilos x 4 reps

Hammer DB Curls
stopped at 11 reps x 90-kilos

OHTE
Wearing my elbow sleeves (on my wrists) yet forgot to actually pull them up (d'uh) to 13p x 12 reps

Bwt: 297lbs

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mobsterone

Monday
Leg Press
to 700-kilos x 12 reps

Power Squat
to 460-kilos x 5 reps

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

Leg Extensions
to stack x 20 r/p reps

Bwt: 296lbs

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mobsterone

Tuesday
My usual 'oh my god I could stay in bed all day' Monday night / Tuesday morning. Snack at 3am followed by a late for me breakfast (did 30 mins paint undercoating of the bathroom walls beforehand) turned into a GOOD pinch session.
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, 90.2kg-kilos x 20 (3 cluster sets of 7, 7 and 6) reps - usual short rest between.

Now I'll work on the time. I'll have this record in the next 2-3 weeks max.

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mobsterone

Thursday
I had a day off. No1 reason was we wanted to go see one of the replica Iron Thrones from Game of Thrones in Cardiff and do a little relaxed shopping. Hence today I did the Thursday workout (I preferred it over the usual Friday session).

Friday
Close Grip Bench Press
to 142.5-kilos x 4 x 2 reps (nigh on 3 reps on the first set)

Iso Low Rows
to 120-kilos x 8 reps (all she'll hold)

Adjustable Thick Handle work
to 131.25-kilos x 2 x 1 and then 1 x 2 reps RH and almost 1 x 2 LH (just missed lock out on the 2nd rep)

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mobsterone

Monday
Leg Press
to 700-kilos x 13 reps (10+3 - slight outer quad cramp so I had to briefly pause)

SSB Squat
to 170-kilos x 5 reps

Seated Leg Curls
to stack + 5.5p x 20 reps (17+3)

Leg Extensions
to stack x 20 reps (18+2)

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mobsterone

Tuesday
Legs feeling yesterdays workout. I ran a test session, camera etc inc, of today's workout. Nearly there.
Two Hand Pinch
To 90.2 x 14+6 reps (13 in the 60-second window)

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mobsterone

Thursday
Close Grip Bench Press
to 142.5-kilos x 3 x 1 reps BH

Iso Mid-Row
to 90-kilos x 5 reps a side

Rolling Thunder
to 141.25-kilos x 3 x 1 reps
 
Bwt: 297lbs

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mobsterone

Friday
Seated Press
to 105-kilos x 4 reps (deeper form next time)

Hammer DB Curls
to 90-kilos x 12 reps

OHTE
to 14p x 10 reps (sleeves on this time ha ha)

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mobsterone

Monday
Up early watch GOT (epic episode) and then killed it in the gym.
Leg Press
O x 20 reps, 200-kilos x 20 reps, 400-kilos x 14 reps (outer quads feeling the last 4)

Power Squat Machine
150-kilos x 8 reps, 300-kilos x 8 reps, 460-kilos x 6 reps (got my ass down a little more on 6th)

Seated Leg Curls
to stack +5.5 p x 20 reps

Leg Extensions
to stack x 20 (16+4) reps

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mobsterone

Tuesday
I spent far too much time sorting out crap today. It put me way behind and the session was crap
Two Hand Pinch
To 90.2 x 20 reps total - but poor as f**k

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mobsterone

Thursday
Still chasing my tail from Tuesday (money owed, bills and a crazy ass quote for roof work... as in 'HOW MUCH!!?')

Close Grip Bench Press
to 145-kilos x 3 x 2 reps (4 x 2 next time)

Lat Pulldowns - v-handle
to stack x 12 reps

DOTBDL-TO
to 175-kilos x 6/7 reps (lost count)

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mobsterone

Friday
A little behind as I had another roofer over and the quote is HALF the one yesterday. If the previous one required me to have a lay down then this one is get the champers out.
Seated Press
to 105-kilos x 4 reps (better than last week)

Hammer DB Curls
to 60-kilos x 15 reps (lack of time)

OHTE
to 13.5 (again!!) x 8 reps (d'uh!!)

Bwt: a shade under 300lbs oof

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mobsterone

Monday
Leg Press
to 700-kilos x 15 n/s reps

SSB Squat
to 170-kilos x 6 reps (took a few seconds between reps)

Seated Leg Curls
to stack +5.5 p x 15+4+1 reps

Leg Extensions
to stack x 16+4 reps

Bwt: 296lbs (shorts and t-shirts)

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mobsterone

Tuesday
Another less than stellar workout on pinch. Hmm. Yet the leg workout from hell yesterday was that brutal my hips ached in the evening. It started out with a super easy warm up and then I hit the wall on the heavy stuff. The only other difference to my routine was a short early-ish visit to town to the bank for some work I'm getting done on the house.

Two Hand Pinch
to 90.2-kilos x 20 total reps - needs to be BETTER!

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mobsterone

Thursday
Close Grip Bench Press
to 145-kilos x 3 x 2 reps

DB Row
to 80-kilos L and 90-kilos R x 12 reps (other sets 15)

Adj Thick Bar
to 132.5-kilos x 2L and 3R x 1 reps

Bwt: 296lbs

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mobsterone

Friday
Seated Press
to 105-kilos x 5 reps

Hammer DB Curls
to 90-kilos x 13 reps - so damned hard

OHTE
to 14p x 8 damned hard reps

Bwt: 298lbs

I think the higher reps on rows wore me out for today

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mobsterone

Monday
Another nice leg blast. I took my time. I also received my 1st (of hopefully many) care packages from GodsofGrip. I'll be road testing that baby (a new 250 gripper in red chrome).

Leg Press
to 700-kilos x 13+4 reps (needed a pause)

Power Squat Machine
to 460-kilos x 7 reps (managed to pin my belt so...)

Seated Leg Curls
to stack x 16+4 reps

Leg Extension
to stack x 15+5 reps

Bwt: 294lbs sans jacket

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AdamTGlass

Steve can you clean the inch? 

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mobsterone

Tuesday
Two Hand Pinch
to 90-kilos x 20 total reps - still not where I want this to be

Thursday
Close Grip Bench Press
to 145-kilos x 4 x 2 reps

Iso Pulldowns
to 80-kilos x 1-2 (too heavy) 75-kilos x 1-2 (ditto) and 60-kilos x 8 reps

Rolling Thunder
to 142.5-kilos LH: 3 x 1 reps RH: 2 x 1 reps and 1 x 2 reps 

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mobsterone

Friday
Seated BB Press
to 105-kilos x 5 reps (wanted 6)

Hammer DB Curls
stopped at 60-kilos x 15 reps

DB Tricep Kickbacks
NB: kept the elbow high - zero cheating
5-kilos x 15 reps, 7.5-kilos x 15 reps
Done right the outer head feels like it's cramping up

Skull Crushers
4 sets to 49-kilos x 12 reps

Bwt: 295lbs in shorts and a t-shirt

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mobsterone
On 5/13/2019 at 3:42 PM, AdamTGlass said:

Steve can you clean the inch? 

Don't know if I can now. I tried it many years ago and couldn't

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mobsterone

Monday
Leg Press
200-kilos x 17 reps, 400-kilos x 17 reps, 700-kilos x 17 reps

Safety Bar Squats
to 170-kilos x 7 reps (brutal)

Seated Leg Curls
to stack + 5.5 p x 15+5 reps

Leg Extensions
to stack x 20 reps

Bwt: 297lbs

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mobsterone

Tuesday
You know it's a good leg workout the day before when 1) I go to stretch my quads and my hams cramp up and 2) (as usual) I wanna lay in bed lol

Two Hand Pinch
to 90.2-kilos x 21 (3 x 7) reps

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mobsterone

Thursday
Nice session
Close Grip Bench Press
to 145-kilos x 3 x 1 reps (4-8 or 3 x 2 next time)

Iso Low Row
to 120-kilos x 8 reps

DOHTOTBDL
to 175-kilos x 6 reps

Bwt: 290-kilos (not boots just light shoes, shirt n short)

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mobsterone

D'uh... bwt 290-kilos lol. Pounds!!

Friday
Seated BB Press
to 105-kilos x 6 reps

Hammer DB Curls
to 70-kilos x 15 reps (had to watch my hand opening a little)

Tricep Kickbacks
5-kilos x 15 reps, 10-kilos x 15 reps (gotta be super careful on form)

Lying Skull Crushers - EZ bar
to 44-kilos x 12 reps

Bwt: 291lbs

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