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Mobster's Wrist Roller Work


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Saturday I got the call that my new (used) Leg Extension machine was on its way so having humped it in with 3 other guys to the foyer I spent a LOT of time and energy getting it into the home gym. S

Friday Trained with Paul Davies again. Close Grip Bench Press to 155kg x 4 x 1 reps Iso Pulldowns to 80kg a side x too heavy. David Horne Fence Post lift (new grip toy and lift)

Friday Benched today as we did (mainly her) a zip wire thing yesterday.  Close Grip Bench Press to 140-kilos x 1 and then 3 x 3 reps Mid-Iso Row to 80-kilos a side x 6 reps @ Roll

mobsterone

Friday
Close Grip Bench Press
to 162.5kg x 3 x 1 reps (4th came down and stayed down)

Dumbbell Rows
to 100kg x 8 reps per arm

ATB
to 115kg x 6 (1, 1, 1 and 3) reps

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mobsterone

Monday
Spent 3 and a half hours at hospital yesterday. Foot probably broken (like that'll stop me). No cast etc but they gave me some crutches rated at 180kg lol

SSB Hatfield Squat
to 240kg x 4 reps (twinge as per in the back, nothing in the foot)

Leg Press
to 400+ (didn't add it up) x 21 reps

Leg Extensions
to 10p x 21 reps

s/s

Lying Leg Curls
to 10p (missed the first set and went straight in at 6p) x 15 r/p reps - nice cramp in left hamstring.

New Atlas bar arrived (red cerakote bar section). Foot ok after (still hurts just not any more)

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mobsterone

Tuesday
Used the new Atlas Strength bar today. Dom managed to need an ambulance walking home after (tore ligaments in his ankle). Shay did 160 x 9 on the bench

Close Grip Bench Press
to 127.5-kilos x 5 x 4 reps (paused a couple). Felt good

Adj/T/Bar
to 116.2.5 +set up x 1, 3 and 3 reps (dusted chalk onto the handle)

Bwt: 308lbs 

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mobsterone

Tuesday
Close Grip Bench Press
to 127.5kg x 5 x 4 reps (inc a pause)

Adj/T/Bar
to 116.25kg x 1, 3 and 3 reps

Thursday
Seated Press - new bar
to 120kg x 3 reps

Hammer DB Curls
accidental mis-load so I did (oh yes) 100kg / 220lbs x 3/4 reps

TPD
to 13p x 8 reps

Bwt: 308lbs

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mobsterone

Friday
Close Grip Bench Press
to 162.5kg x 1, F, 1, 1 reps

Lat Pulldowns - wide bar
to stack x 8 reps

ATB
to 117.5kg + set up x 3 x 3 reps @
 

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mobsterone

Monday
Time limited by having the grand kids down and an appt at the hospital with the damaged foot (gonna take another 6 weeks to fix apparently). So I did what could be done.

SSB Hatfield Squats
to 240kg x 4 reps (hurt my back tweak more with 160kg)

Leg Press
to 400+kg x 23 reps

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mobsterone

Thursday
Horrid with the heat and humidity last night then Shay wanted me to train early (8am) so my food hadn't digested. Sweaty trying to get sleeves on. 
Seated Press
all over the place so dropped to 100kg x 8 reps

Hammer DB Curls
to 100kg x 6/4 reps 

TPD
see sleeve issue so 11p x 8 reps

Bwt: 307lbs

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mobsterone

Friday
Hot and humid day. Pain in the ass getting sleeves on etc etc. So a slow sluggish day. Popped into the local gym briefly as  they reopened today (I'd arranged for a local girl to make a celebratory cheesecake)

Close Grip Bench Press
to 162.5kg x fail, dropped to 140kg x 4 x 1 reps - kinda crappy

Low Cable Row
to stack + 20kg x 8 reps - felt heavy

ATB
to +120kg x 3 x 3 reps

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mobsterone

Monday
1h 20 mins w/out. No sign of 'I wanna train' Paul D

SSB Hatfield Squats
to 260kg x 4 reps - usual upper back discomfort

15's No of the day from this point forward

Leg Press
to 497.5kg x 15 reps

Leg extension
to 10p x 10 reps (pre sets 15's)

Lying Leg Curls
to 10p x 10 r/p reps (as LE)

Bwt: 306.9lbs

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mobsterone

Tuesday
Close Grip Bench Press - Vol
to 130-kilos x 5 x 3 reps (last rep paused)

ATB
to 125-kilos + set up x 3 x 3 reps - tough

Bwt: 309lbs+

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mobsterone

Thursday
Seated Press - black sleeves
to 102.5-kilos x 8 reps

Hammer DB Curls
to 100-kilos x 5 reps @

TPD - red sleeves (still a little humid)
to 14p x 6 reps (felt heavy)

Bwt: 310+lbs

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mobsterone

Friday
Off to Powerhouse Gym for the first training session there in 5 months with Dom
Close Grip Bench
to 160kg on my fave knackered bar

Iso Mid-Row
to 90kg x 8 reps

Bwt: 309.5lbs

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mobsterone

Monday
Trained solo. Loaded the leg press to it's max for sh*ts n giggles (27kg bar plus all the weights and as many wheels as I could = 823kg)
SSB Hatfield Squats
to 280kg x 4 reps

Leg Press
to 533kg x 8 reps

Leg Extensions
to 11p+top plate x 8 reps

Lying Leg Curls (so damned hard lol)
to 11p+top plate x 6 reps

Bwt: 311lbs (stomach in bits all day yesterday and last night so... probably bloat)

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mobsterone

Tuesday
Close Grip Bench Press - vol
to 130kg x 3, 135kg x 3 and 140kg x 3 x 3 reps

ATB
to set up +127.5kg x 3 x 3 r/p reps

Bwt: 308lbs

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mobsterone

Thursday
Seated Press
to 105-kilos x 6 reps

Hammer DB Curls
to 100-kilos x 6 reps @

TPD
to 14p x F (did the reps on the press wear me out). 12p x 8 reps

Taped my right upper arm at 20-inches and forearm at 16.5-inches (both with a slight pump)

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mobsterone

Friday
@ Powerhouse Gym with Ken Williams (not benched heavy since January!! And Dom)
Close Grip Bench Press
to 160kg x 3 x 1 reps (making my way back to 170kg and beyond)

Low Iso Lever
to 125kg per arm (used a wrist strap) x 6 reps @

Bwt: 309lbs

ATB later

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mobsterone

Monday
Bank Hol. Dom doing back. No sign of Paul (cue look of 'shock' lol)
SSB Hatfield Squat
to 290kg / 638lbs x 4 reps (HAF!)

Leg Press
to 533 x 10 reps (other sets 15's)

Leg Extensions
to all bar 1 plate x 10 reps (ditto)

Lying Leg Curl
to 10p x 10 reps (ditto)

Bwt: 312lbs (all time high) 

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mobsterone

Tuesday
Again no sign of Paul. Dom on the job. Shay early
Close Grip Bench - Vol
to 130kg x 4 reps, then 140kg x 4 and 140kg x 6 reps

ATB
to 128.75kg x 2 x 3 r/p reps

Bwt: 312.8lbs. Lord knows why I'm up again. I did enjoy a pretty big gammon steak last night but even so. 

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mobsterone

Thursday
Dom only
Seated Press
to 107.5-kilos x 6 reps

Hammer DB Curls
to 100-kilos x 7 reps

TPD
to 13p x 6 reps (heavy)

Bwt: 312.3lbs

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mobsterone

Friday (am workout)
Dom and Ken @ Powerhouse

Close Grip Bench Press
to 162.5 x 3 x 1 reps

One Arm Dumbbell Row
to 90kg/198lbs x 8 reps @

Bwt: 312lbs on the gym scales

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mobsterone

Friday pm
Adjustable Thick Bar
to 128.75kg x 2/3, 3/3, 3/3 reps -  far better workout than Tuesday. Still hard work.

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mobsterone

Monday
Nice heavy day. Dom only (Shay boxing etc)
SSB Hatfield Squat
to 295kg / 649lbs x 4 reps

Leg Press
553kg x 10 reps (felt this in the quads)

Leg Extension
 4p x 15, 8p x 15 and 12p x 11 reps

Lying Leg Curls
4p x 15, 8p x 15 and 9 p x 10 reps

Bwt: 315lbs. Again not trying to add weight but here we are.

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mobsterone

Tuesday
Dom only (Shay trained too but earlier)
Close Grip Bench Press
to 130kg x 3 reps, then 140kg x 3 x 4 reps

I might do ATB later as my back is giving me minor warning twinges after legs yesterday

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