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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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