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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Monday
What a session... two PB's (*) and I nigh on injured myself.

Leg Press
to 700-kilos x 18 reps*

Power Squat Machine
to 460-kilos x 8 reps*

Seated Leg Curls
to stack +5.5p x 20 reps

Leg Extension
to stack x 20 reps

Bwt: 292lbs

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mobsterone

Tuesday
Usual late start. I made sure to warm up and loosen my lower back a little (my left lower side is a little stiff and sore).
Two Hand Pinch
Usual weight x 3 sets of 8 reps (I had to reset my hands on the 2nd and 3rd set - like a few seconds to do so).

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mobsterone

Thursday
Lower left back still a little sore.
Close Grip Bench Press
Played around with a wider grip for the first time in years. Worked to a paused on the chest (as per usual warm up poundages) 120kg. Then, idiot that I am, I did a small misload. 140kg (3 x 20 a side as per) plus 5-kilos on one and 2.5 on the other. Then nearly made it worse by meaning to load to 145-kilos and ADDING a 5 in lieu of the 2.5 and so on. I eventually decided to do 145-kilos x 2 x 1 reps and did a grind with 150-kilos x 1 rep

Lat Pulldowns on harder machine - wider double stirrup bar
to stack +1p x 12 reps

Adj/T/Bar
to max x fail due to sore back.

Off on a gentle walk after.

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mobsterone

Friday
Lower left back still a tad sore but slowly getting better. I've a vibrating chair here which I used yesterday to massage the area.

Seated Press
to 107.5-kilos x 3 reps

Hammer DB Curls
to 80-kilos x 15 reps

TKB
to 10-kilos x 13 reps

Skull Crushers
to 46.5-kilos x 12 reps

Bwt: 293lbs

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mobsterone

Tuesday
No leg work yesterday. That lower left back twinge felt like it needed a rest. Today's 2HP session was... sh*t.
Two Hand Pinch
to 27 total reps. But very dribs and drabs. I may rethink the whole 20 reps with 90kg

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mobsterone

Thursday
Close Grip Bench Press
to 152.5-kilos x 2 x 1 reps (more there if I wanted to)

Dumbbell Row
No strap today (#phatmuscle challenge)
to 90-kilos x 12 reps

Rolling Thunder
to 143.75-kilos x RH: 1, 2, 1, 1 reps and LH: 1, 1, F and F reps

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mobsterone

Friday
Seated BB Press
to 107.5-kilos x 4 reps

Hammer DB Curls
to 80-kilos x 16 reps

TKB
to 12.5-kilos x 8 reps

TPD
to 14p x 8 reps

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mobsterone

Monday
After a week off legs I'm back on it. To see if it made a difference (it did) I squatted first.
SSB Squat
to 180-kilos x 3 reps (PB)

Leg Press
to 700-kilos x 8 reps (major cramp in the right calf)

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

Leg Extension
to stack x 17 reps

Bwt: 296lbs

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mobsterone

Tuesday
Two Hand Pinch
So I felt like a change today. Usual warm up. 57.7-kilos x 1 rep. 77.7-kilos x 1 rep, 97.7-kilos x 1 rep then 107.7-kilos x air but not full height.  Another attempt x fail.

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mobsterone


Thursday
Close Grip Bench Press
to 155-kilos x 3 x 1 reps

Low Cable Row (double stirrup medium width handle)
to stack +5.5p x 15 reps

DOTBDL-TO
to 177.5-kilos (actually a little over 180kg) x 5 reps (wanted 6)

BWT: 294lbs (light shoes not boots as last time)

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mobsterone

Friday
Seated Press
to 107.5-kilos x 5 reps (work on depth of the rep)

Hammer DB Curls
to 90-kilos (meant to be 80kg x 17 but I brought a 90 over by mistake) x 12 reps.
Brutal as always

Tricep KB
to 12.5-kilos x 10 reps

Tricep Pushdown
to 14p x 9 reps

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mobsterone

Tuesday
Another day of not chasing the reps over chasing the weight on Pinch and all the better for it. I had more in me. Apart from the warm ups all the other sets were 'hands off' every time between reps (so a few seconds rest-pause, reset, then go)
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 102.7kg x 3 reps (with a feeling of 2-3 more if I wanted it)

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mobsterone

Thursday
Good solid session
Close Grip Bench Press
including a 10-count pause at 120kg then 152.5-kilos x 4 x 1 reps

Mid-Iso Row
to 90-kilos x 6 heavy reps

Adjustable Thick bar
to 133.75-kilos x 3 x 1 reps BH

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mobsterone

Friday
Seated Press
to 110-kilos x 2 reps

Hammer DB Curls
to 80-kilos x 17 reps

Tricep Kickbacks
to 12.5-kilos x 11 reps

Tricep Pressdown (H machine)
to 13.5p x 10 reps

Bwt: 295lbs

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Viceversus

Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future?

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mobsterone

Monday
Eased up a little and did a LOT (for me) of warming up and stretching etc to get limber and work the kinks out of my lower back. Also super humid out today (70f and 76% humidity)
Leg Press
held back a little on the reps today
200kg x 20 reps, 400kg x 15 reps, 700kg x 10 reps

SSB Squat
to 160kilos x 6 reps (one at a time baby)

Seated Leg Curls
to stack+5p x 15 reps

Leg Extensions
to stack x 20 reps

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mobsterone
On 6/22/2019 at 9:00 AM, Viceversus said:

Awesome strength with those dumbell hammers. Lots of power with those close grip presses. Getting ready for any competitions in the near future?

I'm enjoying the volume work. I taped my right upper arm at 19.5-inches cold. The CG Bench is slowly coming up (it'll never be what it once was though ha ha). I MIGHT compete in 2020.

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mobsterone

Tuesday
Same 'hands off' between reps etc as before
Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 103.95kg x 3 reps

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mobsterone

Thursday
Close Grip Bench Press
to 155-kilos x 2 x 1 reps. That 160kg short range target is in sight.

Iso Pulldowns
to 75-kilos x 6 heavy ass reps

Rolling Thunder
Usual stiff handle. I dropped a bit on the LH to get solid reps in and upped it on the right from 3 weeks back
LH: set up +140-kilos x 3 x 1 reps
RH: set up +145-kilos x 3 x 1 reps

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mobsterone

Friday
Yeah it's hot. Yeah the curl reps were brutal. Yeah...
Seated Press
to 110-kilos x 3 reps

Hammer DB Curls
to 80-kilos x 18 reps @

TKB
to 12.5-kilos x 12 reps

TPD
Too damned pumped n sweaty to get the elbow supports on so...
to 13+stacker plate x 8 reps

Bwt: 293lbs - time to feed ha ha!

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mobsterone

Monday
WTF is it with me and the damned (previously loved) Power Squat Machine? I even went lighter ('only' 400kg)... one rep... tweak and yep a damned twinge again? Third time in what... 7 weeks (inc week off). Time for a change I think... hack squat show daddy some love.

I wore the same shoes last week (closed toe sports sandal) and they were fine but today... sweaty and my toes were sliding into the front. Boots next time for sure (zero effect on the workout just off putting).

Leg Press
to 700-kilos x 12 reps

Power Squat Machine
see above

Seated Leg Curls
to stack +5.5p x 15+3+2 reps

Leg Extension
to stack x 20 reps

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mobsterone

Tuesday
My usual faffing about = a not great nights sleep + moody belly + slightly twinged back (I need to get a little manipulation soon I think) + looking at a pension plan that I can cash in / budgeting. So a busy-ish late start. Anyway... training went well lol

Two Hand Pinch
to set up (22.7kg) x 8 reps, 52.7kg x 3 reps, 77.7kg x 3 reps, 87.7kg x 3 reps, 97.7kg x 3 reps and then 105.2kg x 3 r/p reps
NB: every so often I need to stay with a level, do more reps and or another set of 3 x 1 r/p reps and THEN move up

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mobsterone

Sunday
Two Hand Pinch
to 105.2-kilos x 4 (of 6) r/p reps

Trained today as I wanna be in for the steel stock delivery tomorrow and will train legs Tuesday

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mobsterone

Tuesday
Stomach off half the night and so the leg workout was a grind but job done. I also cut some steel into 4-feet lengths ready for my 2-day strength display at the Aberdare MC races (July 20th and 21st)
Leg Press
to 700-kilos x 13 reps

SSB Squat
to 160-kilos x 7 reps (every one horrid ha ha)

Seated Leg Curls
to stack+5.5p x 20 reps ns

Leg Extensions
to stack x 20 reps ns

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mobsterone

Wednesday
My ass was DRAGGING all day at work. Legs Tuesday and a 12 hour shift...

Thursday
I was still feeling the effects today. However, I managed to bend that piece of steel (48x1.5x.5-inches) in practice for the upcoming event

Close Grip Bench Press
to 155-kilos x 4 x 1 reps (on rep 3 I hit one of the stirrup points... but ground it out)

Low Cable Rows
warming up the muscles to bend the steel.
12p x 8 reps, 17p x 8 reps

DOTBDL-TO
It should have been the adjustable but I left it at home
to 182.5-kilos x 3 r/p reps (wanted 4 but I was too damned tired)

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