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Mobster's Wrist Roller Work


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mobsterone

Tuesday PM
ATB
to set up + 130kg x 8 x 1 reps (once again this seems to suit me more)

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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 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

Won.

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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[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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