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mobsterone

Mobster's Wrist Roller Work

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mobsterone

Friday
Trained with Shay
Close Grip Bench Press - max day
to 155-kilos x 5 x 1 reps (6 if I wanted but time was a ticking)

Lat Pulldowns - wide bar
to approx 110-kilos (130kg possible and I'll start adding weight to the stack) x 8 reps

R/Thunder
set up + 160lbs x 8 reps @, 265lbs x 3 reps @, 331lb x 3 reps @

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mobsterone

Monday
Trained solo
Hatfield Squat
to a PB 267.5kg x 4 reps

Leg Press
25 rep sets to 435kg x 20 reps
 
The other Leg Extension
Light weights but a better stretch and contraction
20 reps sets to 6p x 15 reps

Lying Leg Curls
to 5p x 15 reps

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mobsterone

Tuesday
Trained with Paul
Speed close grip bench press
to 97.5kg x 5 x 6 reps

Two hand Pinch
to 107.7kg x 1 reps then upped a little to 108.95kg x 3 of 5 x 1 reps

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mobsterone

Wednesday
I forgot to do gripper work yesterday so between posting two bits of kit (the hi-low and a small multi/home gym machine) for sale (or to swap for gym kit I want) and painting the gym I got it done. I'm still waiting on the dumbbell racks and tree (mid-may?), Olympic plates (June) and some grippers (this week). I put together the hi-low twin stack machine (now for sale) and ordered some split/cotter pins for all the kit this morning.

Vulcan Gripper work
usual warm ups - usual twinge (although a little better) in my right forearm on the heavy squeezes
to
LH: 5/6 x N, VVN, 1, 1, VVN reps
RH: 5/6 x 1, 6/6 x 1, then N, N, N reps

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mobsterone

Thursday
Sold a bit of kit yesterday. As an indication of what it's like I had 7 buyers lined up with 2 offering deposits. Posted it about 11am and it was gone by 4pm or so

Trained with both Shay and Paul today

Seated Press
to 112kg or so x 4 reps

Hammer DB Curls
to 80kg x 12 reps @

TPD
to 10p x 12 reps

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mobsterone

Friday
Good solid session with Shay and Paul - VE Day here
Close Grip Bench Press
to 157.5kg x 5 x 1 reps 

Low Cable Rows
sets of 12 to the stack x 10 (about 140kg+)

Adjustable thick bar
to 333lbs+ x F dropped back to 270lbs or so and did 2 x 3 reps

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mobsterone

Monday
It started with the idea of a 4 man crew. Ends with me training solo = must be leg day. One might be over later. Also trying to do a deal on 4 cast iron wheels - 20kg and about the same size as a lifting plate but 4 (80kg) for £60 is a bargain (offered them £80 to inc deliver). I'bve already taken advice on cleaning them etc. They'll go on the leg press.

Hatfield Squats
to 270kg x 4 reps

Leg Press
to 435kg x 22 reps

Lying Leg Curls
to 5p x 17 reps

'New' Leg Extension Machine
6p x 17 reps

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mobsterone

Tuesday
Shay on the team today - I did speed work he stuck to max (ended up with a solid 175kg). Contacted an eBayer for dimensions on Cambridge Wheels (used on farms and fields) in lieu of Olympic plates. They can be 18-24-inches cross (my leg press can take 20-inches I think) and weigh 20-24kg. There's an eBay ad with 20 at £10 a wheel (half the used price on an Olympic plate pre-covid). I've offered to buy all of them, inc delivery, at £250 if they're the right spec. That's potentially 400kg / 880lbs or so. I'm still waiting on delivery of 4. Clean, paint, use. 

Close Grip Bench - speed
to 100kg x 5 x 6 reps. Consistant progress here. Easier with each set too. 

Two Hand Pinch
Solid as a rock warming up then nothing at the target weight. So I dropped to 97kg x 3, 2 and 2. Also getting the same outer right forearm twinge as I do on gripper work - annoying.

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mobsterone

Thursday
Shay on point
Seated Press
To 110kg x 4 reps

Hammer DB Curls
to 80kg @ x 12 reps

Tricep Pressdowns
to 12p x 8 reps

Good strong session

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mobsterone

Friday
Trained solo. Everything was heavy, slow and a grind. It still got done 

Close Grip Bench Press - max
to 160-kilos x 5 x 1 reps

Lat Pulldowns - 2 x d-handles
to 15p x 12 reps - smooth as glass

Fence Post Lift
to +100kg x 3 reps @

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mobsterone

Monday
Shay benched 180kg. Paul and I worked legs

SSB Hatfield Squats
to 275kg x 4 reps

Leg Press
to 435kg x 23 reps

Leg Extensions 'New' Machine
to 5 1/2 x 23 reps
 
Lying Leg Curls
to 5 x 18 reps

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mobsterone

Tuesday
Shay pressing and Paul and I bench and pinch
Close Grip Bench Press - speed
Still baby twinges in the left elbow but work got done
to 102.5-kilos x 5 x 6 reps

Two Hand Pinch
to 112.7kg x fail

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mobsterone

Thursday
Shay on point. Pressed 145kg / 319lbs 
Seated Press
to 112.5-kilos

Hammer DB Curls
to 80-kilos x 12 reps (new handle sorted, need to grind plates to load to 82.5kg)

TPD
to 11p x 8 reps

Massage gun arrived - awesome bit of kit

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mobsterone

Friday
Another solo session
Close Grip Bench Press
to 162.5-kilos x 5 x 1 reps

s/s

Straight Arm Pulldowns
to 8p x 10 reps 

DOH TB Deadlifts
Not done these in weeks so took it easy. Used my smaller thick bar
to 147-kilos x 8 reps

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mobsterone

Monday
Two lads here training earlier (7.30am and 9am). However, the three that was meant to do legs with me... funny how that happens on leg day the most lol

SSB Hatfield Squats
to 280kg x 4 reps (PB. I may have seen god after cos I was that f**ked)

Leg Press
to 435-kilos x 24 reps

Leg Extensions
to 5.5 x 19 (should have been 24)

s/s

Lying Leg Curls
to 5.5 x 19 reps

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mobsterone

Tuesday
Close Grip Bench Press - speed
I couldn't be arsed to make it up exactly (planned 105) so went to 107kg for 5 x 6 reps

Two Hand Pinch
Kinda went to shit so Shay and I ended up faffing about for sh*ts and giggles on the penny pinch. I worked to 22kg and Shay a bit more

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mobsterone

Thursday
Another fine day in paradise. Even the GF had a little workout. Shay and his GF too

Seated Press
to 115kg x 4 reps (my all time PB is 120 so this was nice). Shay did a 150kg/330lbs x 1 rep 

Hammer DB Curls
to 80kg x 12 reps @ again

TPD
to 11p x 9 reps

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mobsterone

Friday
Solid ass monster session today. Usual aches warming up then boom.

Close Grip Bench Press - max
to 165-kilos / 363lbs x 4 x 1 reps

Low Cable Row
to the stack + 10kg x 12 reps double handles set up

Rolling Thunder
to 170kg plus the set up x 1 reps @

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mobsterone

Monday
The hell / fun that's leg day. With Paul Davis
SSB Hatfield Squat
to 285kg x 4 reps

Leg Press
to 435kg x 24 reps

Leg Extensions
to 6p x 15 reps

Lying Leg Curls
to 6p x 15 reps

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mobsterone

Tuesday
Close Grip Bench Press - Speed
to 110-kilos x 5 x 6 reps

Two Hand Pinch
Faffed about with 97.7-kilos x 3 rp, 2, 3 ns and 1 reps

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mobsterone

Thursday
So today was a good day. For a start new scales (they go to 300kg / 660lbs) arrived. I'm now an all time high of 307lbs!! Then the press went well. I'd planned on 117.5kg x 4 but Shay said 'go for it' and I put on my old all time PB of 120kg/264lbs and got the same 4 reps from way back in the day.

Seated Press
to 120kg / 264lbs x 4 reps

Hammer DB Curls
to 80kg x 12 reps @

Tricep Pressdowns
to 11p x 10 reps

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mobsterone

Friday
I weighed in at 308lbs today - well hot damn. The big bench went up too - more to come
Close Grip Bench Press
bar x 20 reps, 67kg x 8 reps, 107kg x 2 reps, 147kg x 1 rep - long rest - 170kg / 374lbs x 1 rep

Dumbbell Rows
60kg x 8 reps, 80kg 2 x 8 reps

Adjustable Thick Bar
set up plus
75kg x 6 reps @, 120kg x 3 reps, 140kg x F,  135kg x 3 x 1 reps

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mobsterone

Tuesday
Another great day in paradise - nice session as was and I finished up by doing a loose hammer curl with an Inch type dumbbell (might be a first ever)

Speed Bench
to 115kg x 5 x 6 reps (small mis load)

Two Hand Pinch
to 110+kg x 12 rep or so

Inch type dumbbell Hammer Curl
1 x rep with a strap, 1 x rep without

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mobsterone

Thursday
The dumbbells came yesterday. From 10lbs or so to around 90lbs. Old but gold. All told we had (not inc me) 6 through the gym this morning - quite a buzz.

Seated Press
to a new PB 122.5-kilos x 3 reps (kept hitting the uprights on the rack)

Hammer Curls
to 80-kilos x 12 reps
 
Tricep Pressdown
to 11p x 11 reps

Bwt: 307lbs

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mobsterone

Friday
Good sesh with Shay and Mark Williams
 
Close Grip Bench Press
maxed out at a failed 172.5kg. Go back to working sets next time

My 40+mm bar Deadlifts
to 187kgs x 4 reps

Low Cable Rows
to stack + 15kg x 9 reps (1 more than Ala for shits n giggles)

Fence Post Lifts
to set up + 96.25kg x 2 x 3 reps

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