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Mobster's Wrist Roller Work


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mobsterone

[B]Thursday[/B]
Another day with my foot off the gas to help the shoulder
[U]Seated BB Press[/U]
to 60kg x 3 x 15 reps

[U]Hammer DB Curls[/U]
to 113.5lbs x 12 reps

[U]TPD[/U]
to 13p + 2.5kg x 7 hard reps (knackered by the press)

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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 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 @  

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)

mobsterone

[B]Monday[/B]
Back after 9 days off and it's the first Monday in a 'fire break' lockdown. Today's number was 8

[U]Lever Squats Machine[/U]
40, 80, 120, 160, 200 and 240kg for 8 each. Ended up on my ass having a rest lol

[U]Leg Press [/U]
to 9 plates a side x 8 reps, 

[U]Lying leg curls [/U]
9 stack plates x 8 reps

s/s

[U]Leg extensions[/U] 
to 9 plates x 8 reps

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mobsterone

[B]Tuesday[/B]
Rule of 8 reps again today
 
[U]Seated Press[/U]
to 90-kilos x 8 reps

[U]Hammer DB Curls[/U]
to about 119lbs x 8 reps

[U]TPD[/U]
to 12 stack plates x 8 reps

Bwt: 313lbs

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mobsterone

[B]Monday pm[/B]
Training grip with Shay
[U]Vulcan Gripper[/U]
to 6/6 (level 18 if I remember properly) x 3 x 1 reps BH

[U]ATB[/U]
to +135-kilos x 5 x 1 reps BH

[U]Strength Shop Inch[/U]
2 x 1 reps BH (super level RH)

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mobsterone

[B]Thursday[/B]
Back day
[U]DOH thicker bar (40mm) deadlifts(1st 3 sets thumbless)[/U]
to 187-kilos x 4 reps 9all other sets 😎

[U]Stirrup handle Low Cable Row[/U]
to stack +20-kilos x 8 reps

[U]LPD - wide bar[/U]
to stack + 10-kilos x 8 reps

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 140kg x 2, then 3 x 3 reps

[U]Flyes with Resistance Bands[/U]
Red band x 20 reps, Green band x 20 reps

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mobsterone

[B]Monday[/B]
Trained solo
[U]SSB Hatfield Squats[/U]
to 305kg x 3 reps (same as 3 weeks ago. If I'd had a spot I'd have wanted 4)
 
[U]Leg Press[/U]
to 395-kg x 8 reps

[U]Leg Extensions[/U]
to 9 stack plates + 2.5kg x 8 reps

[U]Lying Leg Curls[/U]
to 9 stack plates + 2.5kg x 8 reps

Bwt: 313lbs

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mobsterone

[B]Thursday[/B]
Trained solo
[U]DOH Deadlifts (all bar max set were thumbless - standard bar)[/U]
60kg x 8 reps, 100kg x 8 reps, 140kg x 8 reps, 190kg x 4 reps

[U]Dumbbell Rows[/U]
70lbs x 8 reps, 86 x 8 reps, 100kg/220lbs x 5 reps

[U]Lat Pulldowns (stirrup bar) [/U]
1/2 stack x 8 reps, stack x 8 reps, +15kg/33lbs x 8 reps

Bwt: 313lbs

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mobsterone

[B]Friday[/B]
With Shay and Nicola

[U]Close Grip Bench Press[/U]
to 140kg x 3, 3 and 4 reps (finally warmed up)

[U]Fence Post Lift[/U]
40kg x 3 reps, 75kg x 3 reps, 90kg x 1 reps, 95kg x 1 reps, 115kg x 1 rep (ugly at 115). 

[U]Wrist Roller[/U]
set up plus 45kg x 20 reps, 55kg x 20 reps, 60kg x 20 reps, 65kg x 20 reps, 70kg x 20 reps

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mobsterone

[B]Monday[/B]
Solo again. Local gyms reopened
[U]Lever Squat[/U]
to 250kg x 8 reps

[U]Leg Press[/U]
to 400kg x 8 reps

[U]Leg Extensions[/U]
to 10p x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 6 reps

Bwt: 315lbs

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mobsterone

[B]Tuesday[/B]
Solo again (started late otherwise Shay would have been on board)

[U]Seated Press[/U]
Right shoulder still sore (wear and tear).
to 95kg x 8 reps

[U]Hammer DB Curls[/U]
to 65kg+ x 8 reps

[U]TPD[/U]
to 13p x 6 reps

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mobsterone

[B]Thursday[/B]
Shay and Dom back on board. Twinge on DL's needs stretching etc out
[U]DOH DL (40mm bar)[/U]
to 192kg x 1 rep (meant to be 4)

[U]Low Cable Row[/U]
to stack + 22.5kg and stacker pin x 8 reps

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Ricochet
On 11/6/2020 at 5:31 PM, mobsterone said:

[B]Friday[/B]
With Shay and Nicola

[U]Close Grip Bench Press[/U]
to 140kg x 3, 3 and 4 reps (finally warmed up)

[U]Fence Post Lift[/U]
40kg x 3 reps, 75kg x 3 reps, 90kg x 1 reps, 95kg x 1 reps, 115kg x 1 rep (ugly at 115). 

[U]Wrist Roller[/U]
set up plus 45kg x 20 reps, 55kg x 20 reps, 60kg x 20 reps, 65kg x 20 reps, 70kg x 20 reps

Nice work! How did these (WRIST ROLLER) feel after such a long hiatus?

Edited by Ricochet
Added "WRIST ROLLER" reference
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mobsterone
19 hours ago, Ricochet said:

Nice work! How did these feel after such a long hiatus?

I didn't have any time off. If you check the posts I've trained every week except for one rest week this year. I train my in my home gym unless it says otherwise.

 

[B]Friday[/B]
@ Powerhouse Gym. Dom and Ken

[U]Close Grip Bench Press[/U]
still sore right shoulder
to 160kg x 1 rep. Nice. Then we did a rep out with 60kg. Dom x 20, Ken x 26 and I'd said I'd do 5 more so... 31 reps

Bwt (gym scales): 312lbs

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Ricochet
2 hours ago, mobsterone said:

I didn't have any time off. If you check the posts I've trained every week except for one rest week this year. I train my in my home gym unless it says otherwise.

Apologies for my poor communication ☺️ I edited my post to be more clear. I was referring to the WRIST ROLLER but failed to get that across well.

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mobsterone
22 hours ago, Ricochet said:

Apologies for my poor communication ☺️ I edited my post to be more clear. I was referring to the WRIST ROLLER but failed to get that across well.

Ahh. Last weeks was nasty but not the worst ever. However, my training buddy on that day was bitching for 3 days lol. The most recent session was nice. We've planned on hitting it again Tuesday (prob 3 x 20 'blip' style with 50kg)

 

[B]Saturday[/B]
Playing with some grip tools Shay bought for the gym. I also did a deal on 2 x 50kg plates at sensible prices

[U]Vulcan Gripper[/U]
Held back to save strength for the other stuff
to
LH: 5/5 x 4 x 1 reps
RH: 6/6 x 4 x 1 reps

[U]MoonTop[/U]
to 15kg or so for me

[U]HubTop[/U]
to 18kg or so for me

[U]LeverTop[/U]
We did NOT do this in accordance to the rules (next time) and worked to 40+kg with different grips

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mobsterone

[B]Monday[/B]
Trained with Dom. The pair of 50kg/110lb plates should be here today

[U]SSB Hatfield Squats[/U]
305kg x 4 reps (got D to spot me back in)

[U]Leg Press[/U]
to 405kg x 8 reps (easy)

[U]Leg Extensions[/U]
to 10p +2.5kg x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 7 reps

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mobsterone

[b]Thursday[/b]
Dom only. I didn't hear Shay banging on the door to come in lol. Back day

[u]Underhand grip LPD[/u]
to stack x 8 reps

[u]DB Rows[/u]
to 100kg x 8 reps

[u]Low Cable Row - wide lat bar grip[/u]
to stack +15kg x 8 reps

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mobsterone

[B]Friday am[/B]
Lots to do today if everyone plays there part. am workout, lunchtime podcast, pm workout and some work later

@Powerhouse Gym

[U]Close Grip Bench Press[/U]
with Dom and ken
to 160kg x 2 x 1 reps (2nd rep was ugly lol)

Bwt: 314lbs

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mobsterone

[B]Friday pm[/B]
Grip O'Clock. Shay and Nicola. 

[U]Vulcan Gripper[/U]
LH: to 5/6 x N, VVN, VVN
RH: to 6/7 x VN, N, VVN (I think it''s around L20 or so on this spring)

[U]2-Inch V-Bar[/U]
I used the Cambridge Roll Wheels and worked to 121kg with each hand

[U]Rolling Thunder (stiff handle)[/U]
to 188kg total 1 rep with each hand

In between a tiny bit of hub and moontop work

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mobsterone

[B]Monday[/B]
[U]Lever Squat[/U]
to 267kg x 8 reps - brutal as always

[U]Leg Press[/U]
to 410kg x 8 reps

[U]Leg Extension[/U]
to 11p x 8 reps

[U]Lying Leg Curl[/U]
to 10p x 8 reps

Bwt: 315lbs+

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mobsterone

[B]Tuesday[/B]
[U]Seated Press[/U]
It feels like my bicep tendon where it goes over the shoulder that's sore. Anyway
to 97.5kg x 5 reps

[U]Hammer DB Curls[/U]
Faffing about with the set up then 
to 70kg x 8 reps

s/s

[U]TPD[/U]
to 13p x 8 reps (slightly better form when head is to the left of the cable not right)

[U]W/Roller[/U]
60kg x 3 x 20 reps (last set hard - blip style)

Bwt: 315lbs

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mobsterone

[B]Thursday[/B]
Back w/o with Dom

[U]Lat Pulldowns (D stirrup handles)[/U]
to stack x 10 reps (other sets 12)

[U]Low Cable Rows[/U]
as above

[U]T-Bar Row (using an O bar)[/U]
to 100kg x 7 reps (other sets 8 reps)

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mobsterone

[B]Friday[/B]
@ Powerhouse with Dom and Ken
[U]Close Grip Bench Press[/U]
to 160kg x 2 reps on my own and 1 rep with a very small spot (he said he guided it in)

Bwt: 314lbs on their scales

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[B]Saturday[/B]
With Shay and Nicola
[U]Vulcan Gripper[/U]
LH: 5/6 x 3 x N reps
RH: 6/7 x N, then 2 x 1 reps

[U]Penny Pinch[/U]
to +16.25k x 4 attempts

[U]Lever Top[/U]
Closer to the correct form
to +27.5kg BH and then to +30kg x 1 RH

[U]Horn Top[/U]
to +72.5kg x 1 rep RH

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