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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

[B]Thursday[/B]
Dom only (Shay up north on a road trip today)
[U]Seated Press[/U]
to 110-kilos x 4 reps (stay with this for a bit)

[U]Hammer DB Curls[/U]
to 100kg x 8 reps @ (usual gut buster)

[U]TPD[/U]
to 13 x 7 reps (again hard after press)

Bwt: 315.5lbs (big boots on)

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mobsterone

[B]Friday[/B]
Team bench: me, Dom and Ken (no sign of Shay) @ Powerhouse
[U]LPD[/U]
sets of 15 to stack x 12 reps

[U]Close Grip Bench Press[/U]
to 140kg x 1 rep, 155kg x 1 rep and 165kg x 3 x 1 reps

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 300kg x 4 reps

[U]Leg Press[/U]
to 553kg x 11 reps

[U]Leg Extensions[/U]
to 12p x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 11 reps

[U]Crunches[/U]
3 x 16 reps (upper arms feeling it)

Bwt: 313lbs

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mobsterone

[B]Tuesday am[/B]
Dom, Shay and Paul (popped in)
[U]Close Grip Bench Press[/U]
to 140kg x 2 x 6 reps

[U]Low Cable Rows - double stirrup bar[/U]
to stack + 20kg x 8 reps

Bwt: 315lbs

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mobsterone

[b]Thursday[/b]
[u]Seated Press[/u]
to 110kg x 6 reps

[u]Hammer Curls[/u]
to 100kg x 9 reps (HAF)

[u]TPD[/u]
to 13p x 9 reps

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 167.5-kilos x 3 x 1 reps

[u]Iso Lever Low Row[/u]
to 130kg x 6 reps @

Bwt: 312lbs

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 302.5kg x 3 reps (rep PB)

[U]Leg Press[/U]
to 572kg (and not, as I thought 553kg)

[U]Leg Extensions[/U]
to stack x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 12 reps (welding needed on the machine)

Bwt: 314lbs sans hoody

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mobsterone

[b]Tuesday[/b]
[u]Close Grip Bench Press[/u]
to 142.5kg x 2 x 4 reps

[u]1 Arm Dumbbell Rows[/u]
to 100kg x 9 reps @

Bwt: 314lbs

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mobsterone

[B]Thursday[/B]
Too damn quick of a workout I think. Breakfast felt like it hadn't kicked in and we was done in 40 or so minutes. Shay and Dom. Decided not to throw the 100kg dumbbells around but do 15's on curls too.

[U]Seated Press[/U]
to 112.5kg x 4 reps (heavy)

[U]Hammer Curls[/U]
to 86lbs x 15 reps

[U]TPD[/U]
to 13p x 10 reps

Bwt: 313lbs

Forearm flexors feel a little stiff from Tuesday's w/out.

Bought / ordered a squat machine yesterday via eBay

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mobsterone

[B]Friday[/B]
Usual bench gang - Dom and Ken.

[U]Close Grip Bench Press
[/U]to 140kg x 1, 160kg x 1  and then 2 x 1 and 1 fail x 170kg

s/s

[U]Mid Iso-Row
[/U]to 100kg x 6 reps

Bwt: 315lbs / 22st7lbs

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mobsterone

[B]Monday[/B]
The brutality that is leg day. Full info
[U]SSB Hatfield Squats[/U]
Bar x 8 reps, 60kg x 8 reps, 140kg x 8 reps, 220kg x 6 reps, 302.5kg x 4 reps (PB for reps)

[U]Leg Press[/U]
145kg x 15 reps, 265kg x 15 reps, 385kg x 15 reps, 572kg x 13 reps

[U]Leg Extensions[/U]
4p x 15 reps, 8p x 15 reps, stack x 13 reps

s/s

[U]Lying Leg Curls[/U]
4p x 15 reps, 8p x 15 reps, 9p x 13 reps

Bwt: all time high 318+lbs

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mobsterone

[B]Tuesday - am[/B]
Four man crew today: return of Paul and inc Dom and Shay
[U]Bench Press - vol day[/U]
to 142.5-kilos x 2 x 5 reps (first set a little messy as I was out of the groove for a rep or 2)

s/s

[U]LPD - using double stirrup handle[/U]
to stack x 10 reps
 

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mobsterone

[B]Thursday[/B]
Dom and I only.

[U]Seated Press[/U]
to 110kg x 5 reps HAF

[U]Hammer DB Curls[/U]
to 97lbs (added 5kg/11lbs to the 86's) x 15 reps @

[U]TPD[/U]
to 13p x 12 HAF reps

Bwt: 319+

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mobsterone

[B]Friday[/B]
Ken and Dom at Powerhouse

[U]Close Grip Bench Press[/U]
to 140kg x 1 rep, 160kg x 1 rep, 172.5kg x 1 rep (ass came up a little) and then 175kg x 1 (Dom grabbed it too soon when I had it to lock out - ass also up a little)

[U]Low Cable Row[/U]
to stack x 15 reps

Bwt: 316lbs on gym scales 

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mobsterone

[B]Friday pm[/B]
[U]ATB[/U]
to +135-kilos (so about 138.2kg) x 5 x 1 reps @
This was so f'kin easy (cos the last few weeks on it were not) I had to double check it was 135-kilos loaded. I also felt tired from the am session etc etc so it was a pleasant surprise. I had opened some new chalk and the way the pin was loaded... maybe it was more solid feeling.

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mobsterone

[B]Monday[/B]
Dom + me. Road tested the new bit of kit
[U]Lever Squat[/U]
to 280kg x 1 rep. Faff to get in and out of and the pads feel too thin. Repped the lower weights then took it to today's max with singles. A lot easier to go deeper in

[U]Leg Press[/U]
to 572kg x 14 reps

[U]Leg Extensions[/U]
to stack x 14 reps

[U]Lying Leg Curls[/U]
to 9p x 14 reps

Bwt: 318+lbs

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mobsterone

[B]Tuesday am[/B]
Work early (like before 5am). Waiting on DHL delivery of a load of new shelving for my soon-to-be Muscle Mob Library.
[U]Close Grip Bench Press[/U]
Never east lol
to 142.5-kilos x 2 x 6 reps

[U]Lat Pulldowns[/U]
to stack x 8 reps

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Ricochet

By galactic decree you must add "Wrist Roller Work" back into your training routine to maintain log integrity 😁

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mobsterone
22 hours ago, Ricochet said:

By galactic decree you must add "Wrist Roller Work" back into your training routine to maintain log integrity 😁

Ha!! I may well do. I'm working on my adjustable thick bar for now until that gets passed 160kg and we'll see what happens after that.

 

[B]Tuesday pm[/B]
[U]Adjustable Thick Bar (ATB)[/U]
to 135kg plus the set up x 4 x 2 reps per hand

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mobsterone

[B]Thursday[/B]
Flying solo
[U]Seated Press[/U]
to 110kg x 6 reps

[U]Hammer DB Curls[/U]
to 108lbs x 12 reps (15 tgt)

[U]TPD[/U]
13p + 2.5kg x 8 reps

Bwt: 318lbs+

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mobsterone

[B]Friday[/B]
Hanging out my ass today (exhausted). I went to bed tired and got up at 3.30am. I then did an hour setting up the Muscle Mob library (info elsewhere - to be added). Back to bed and managed another 45 mins nap (bad idea??)

[U]Close Grip Bench Press[/U]
to a fail at 170kg. Perfectly fine warming up with half an eye on an attempt at 180kg but it bottomed out and I decided to ease off for today. the pump out after (30 reps with 60kg) was non-lock style and easy

[U]Iso Lever Low Row[/U]
to 140kg x 6 reps @. Yeah DAMN heavy lol

Bwt: 22st 6lbs / 314lbs

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mobsterone

[B]Saturday am (in lieu of Friday pm)[/B]
[U]Adjustable Thick bar[/U]
Upped the weight but it was an up and down session. Work got done. Work on project too

[B]Monday[/B]
HAF session. Lots of rest and huffing and puffing. That's down to the weights, the trail walking yesterday and my insistence on doing hours of work on my new project (involving many journeys up and down the stairs with loads of magazines (like 40-60lb loads). My right hip tie in feels stiff after

[U]SSB Hatfield Squats[/U]
to 305kg x 3 reps - stick with this until I get at least 4-6 reps

[U]Leg Press[/U]
to 572kg x 15 reps

[U]Leg Extensions[/U]
to stack x 15 reps

[U]Lying Leg Curls[/U]
to 9p x 15 reps

Had a lie down after (30+ mins)

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mobsterone

[B]Tuesday[/B]
It's gonna be time to ease off the gas soon. Either drop way back down (did that a bit today) or have a rest as well. My right shoulder labrum has been sore since Friday, I've had a small strain under the right scapula and, as of yesterday, seem to have a minor strain to a tendon going into my right hip. Bizarrely, following this mornings workout and adjustments as I type this I feel good lol. 

[U]Close Grip Bench Press[/U]
bar x 20 reps and then 60kg x 3 x 15 reps (nice pump)

[U]Low Cable Row[/U]
1/2 stack x 15 reps, 3/4 stack x 15 reps, stack +15kg x 12 reps

Huffed and puffed by recovered quickly and felt good after.

Started at 8.45 and done at 9.45. Rest now then project and podcast work followed by the PM workout.

Bwt: 315lbs

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