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Mobster's Wrist Roller Work


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On 11/24/2020 at 5:01 AM, mobsterone said:

[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

70kg hammer dumbbell curls? Monster weight 

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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
On 11/28/2020 at 3:35 PM, mfin77 said:

70kg hammer dumbbell curls? Monster weight 

Working back to 90kg

 

[B]Monday
[/B][U]SSB Hatfield Squats[/U]
to 307.5kg x 3 reps

[U]Leg Press[/U]
to 415kg x 8 reps

[U]Leg Extensions[/U]
to 12p (stack) x 8 hard reps (big diff between 11 and 12p)

[U]Lying Leg Curls[/U]
to 11p x 4 hard reps

Bwt: 315lbs

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mobsterone

[B]Tuesday[/B]
Shay and Nicola - all masked up. Cold in gym. Left lower back still stiff from T-Bar Rows Thursday

[U]Seated Press[/U]
to 100kg x 4 reps (shoulder still sore)

[U]Hammer DB Curls[/U]
Did NOT go heavy as I felt that would pull on my back too much)
So 86lbs x 8 reps

[U]TPD[/U]
to 13p+2.5kg x 4 reps (more there)

[U]Adj/T/Bar[/U]
a little higher reps to start (warm up back)
+40kg x 6 reps @, +60kg x 6 reps @, +80kg x 3 reps @, +100kg x 3 reps @, +120kg x 2 x 3 reps @. Felt good at this point but held back

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mobsterone

[B]Thursday[/B]
[U]Trained solo. Back still stiff so...[/U]
DOH Deadlift with my 40+mm bar
stayed at 60kg x 5 x 10 reps. I started with a wide stance and with each set narrowed it until it was shoulder width

[U]Wrist Roller[/U]
65kg x 3 x 15 reps blip style

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mobsterone

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 150kg x 1 no probs. Bombed at 160kg. Dropped to 80kg x 20 reps (Shay got 31 reps)

[u]Vulcan Gripper Work[/u]
LH: 5/5 x VVN, N, 1 rep, 5/6 x VVN, VVN and N
RH: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x VN, VN and VVN

[u]Fence Post Lift[/u]
to 115kg x 2 x 1 reps LH and 4 x 1 reps RH

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mobsterone

[B]Monday[/B]
Trained with Dom - legs
[U]Lever Squat[/U]
I'd planned on doing reps with 320kg but it was horrendous to get into position, felt shaky etc. 
to 320kg x 1 rep

[U]Leg Press[/U]
to 425kg x 8 reps (easy)

[U]Leg Extensions[/U]
to stack + 2.5kg x 7 reps

[U]Lying Leg Curls[/U]
to 11p x 5 reps

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mobsterone

[B]Tuesday[/B]
Today was a change of pace and volume day. Pumped da f**k. Shay and Dom

[U]One Arm Dumbbell Press[/U]
up and down the rack - 10 x 10 to 48lbs x 10 and back down again

[U]Side Laterals[/U]
10lb x 20 reps, 18.5lbs x 10 and 10 x 10 again

[U]Hammer Dumbbell Curls[/U]
light but 47lbs x 20 reps (both arms at the same time)

[U]Skull Crushers[/U]
light but to all of 34kg x 20 reps

[U]Wrist Roller[/U]
65kg x 2 x 20 reps... then Shay was jibbing me to go heavier so... eventually we got 102.5kg x 12 reps

Pumped from delts to wrist

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mobsterone
On 12/3/2020 at 4:55 PM, Ricochet said:

Would you be so kind as to enlighten me on what you mean by "blip style". Thank you.

Just rolling it back and forth rather than winding the weight all the way up. 

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mobsterone

[B]Thursday[/B]
I did some stretching yesterday and I'll do some more Saturday/ My left lower back still needs it.

[U]DOH thicker bar deadlifts[/U]
Keeping this light for a while longer
to 127kg x 7 reps. Not touching the ground

[U]Lat Pulldowns using the medium length double stirrup bar[/U]
to stack +10kg x 8 reps

[U]One Arm Dumbbell Row[/U]
to a crazy 110kg x 4 reps @ side.More there but hot damn it's HAF

Bwt: 315.85lbs

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mobsterone

[B]Friday[/B]
@ Powerhouse with Dom and Ken
[U]Close Grip Bench Press[/U]
to 120kg x 2 reps, 140kg x 2 reps and 150kg x 2 x 2 r/p reps

Pump set of 90kg x 15 reps 

Bwt: 313lbs on gym scales

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mobsterone

[B]Monday[/B]
Lower left back still tight so we changed it up a little (and I mean a little)

[U]SSB Hatfield Squats[/U]
bar x 20, 60kg x 20, 100kg x 20, 140kg x 15, 160kg x 12 reps

[U]Leg Press[/U]
145kg x 8, 265kg x 8 reps, 450kg x 8 reps

[U]Leg Extensions[/U]
to stack +5kg x 8 reps

s/s

[U]Lying Leg Curls[/U]
to 11p x 6 reps HAF as per

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mobsterone

[B]Tuesday[/B]
Another volume day
[U]Seated BB Press[/U]
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)

[U]Hammer DB Curls (s/s after the 1st two press sets)[/U]
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps

[U]Skull Crushers[/U]
16kg x 20, 28kg x 20 and 36kg x 20 reps

[U]Wrist Roller[/U]
75kg x 3 x 20 blip reps

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mobsterone

[B]Monday[/B]
Lots of stretching and rehabbing that lower left back for days. More later. Also my lockdown crew dropped off gifts today. Trained light for me

[U]Lever Squats[/U]
to 200kg x 8 reps

[U]L/Press[/U]
to 240kg x 8 reps

[U]Leg Ext[/U]
to 8p x 8 reps

[U]L/L/Curls[/U]
to 8p x 8 reps

Bwt: 314.55lbs

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mobsterone

[B]Tuesday[/B]
Still playing with volume
[U]Seated Dumbbell Press[/U]
to 36kg x 2 x 20 reps (sleeves on)

[U]Hammer DB Curls[/U]
to 59lbs x 15 reps

[U]Skull Crushers[/U]
to 44kg (EZ bar) x 20 reps (sleeves on)

[U]Wrist Roller[/U]
to 77.5kg x 3 x 15 reps

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mobsterone

[B]Thursday[/B]
My #Lockdowncrew have been great. 3 beers dropped Monday and a case of beer yesterday (+ a box of chocs). 8, inc me yesterday and 6 today. A day off tomorrow

Another kinda volume day

[U]Close Grip Bench Press[/U]
to 150kg x 1 rep, dropped to 60kg x 30 reps

[U]Lat Pulldowns[/U]
6p x 20, 8p x 20, 10p x 20 and 12p x 15 reps (nice burn and pump)
 
[U]Straight Arm Pulldowns[/U]
3p x 20, 5p x 20 and 7p x 15 reps (ouch... a good ouch)

[U]Vulcan Gripper work[/U]
to 
LH: 5/6 x 3 x 1 and 1 N rep
RH: 6/6 x 1, 6/7 x 1, VVN, 1 and VVN

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mobsterone

[B]Monday[/B]
Bunch of fellas in today but just me and Dom trained together from 8.45am

[U]SSB Hatfields (ought to have been lever squat lol)[/U]
bar x 20, 60kg x 20, 100kg x 20, 140kg x 18 and 170kg x 12 reps

[U]Leg Press[/U]
to 460kg x 10 reps

[U]Leg Extensions[/U]
to stack x 6 reps
 
[U]Lying Leg Curls[/U]
11p x 8 r/p reps

Bwt: 320lbs (blame xmas pudding)

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mobsterone

[B]Tuesday[/B]
Still volume / pump. Trained solo (guys there but not training with me)
[U]Seated DB Press[/U]
21lbs x 20, 36lbs x 20 and 47lbs x 20 (sl on) reps

[U]Hammer DB Curls[/U]
36lbs x 20, 47lbs x 20 and 50lbs x 16 reps

[U]Skull Crushers[/U]
28kg x 20, 36kg x 20 and 46kg x 20 (sl on) reps

[U]Wrist Roller[/U]
*Nearly had an accident on this as the clip came off the weight pin and hit me in the hand (not that bad - better than my face)
80kg x 2 x 20, 1 x 10*, 1 x 20 reps

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mobsterone

[B]Thursday[/B]
[U]Chest Supported Rows in the rack - BB and bench[/U]
bar x 12 reps, 60kg x 8 reps, 90kg x 8 reps, 100kg x 8 reps

[U]Lat Pulldowns - stirrup bar[/U]
1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 12 reps

[U]Straight Arm Pulldowns[/U]
3.5p x 20 reps, 5.5p x 20 reps, 7p x 16 reps

Bwt: 319lbs

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mobsterone

[B]Friday[/B]
New Year - ass a-kicking time.

[U]Close Grip Bench Press[/U]
to 140kg x 5 x 1 reps (better with each rep)

[U]Wrist Roller[/U]
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps

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mobsterone

[B]Monday[/B]
Almost full crew in today

[U]Lever Squat [/U]
sets of 12 to 200kg x 8 reps

[U]Leg Press[/U]
12's to 470kg x 12 reps

[U]Leg Extension[/U]
to stack x 7 reps

[U]Lying Leg Curls[/U]
(hardest for me to do)
11p x 7 r/p reps 

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Ricochet
On 1/1/2021 at 9:24 PM, mobsterone said:

[U]Wrist Roller[/U]
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps

A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard  enough). What are your current upper forearm measurements?

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mobsterone
19 hours ago, Ricochet said:

A worthy goal (mine as well... well maybe not 17" but something over 14" would be genetically doable if I work hard  enough). What are your current upper forearm measurements?

Cold about 16-inches. Between 16.25 and 16.5 with a pump.

 

[B]Tuesday[/B]
Pump city.
[U]Dumbbell Press[/U]
to 58lbs x 15 reps

[U]Hammer DB Curl[/U]
to 56lbs x 17 reps

[U]Skull Crushers[/U]
to 51kg x 17 reps

[U]Wrist Roller[/U]
to 85kg x 3 x 20 reps

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mobsterone

[B]Thursday[/B]
[U]Supported Chest Rows - medium grip[/U]
to 102.5kg x 3 x 8 reps (felt good - better than the last session)

[U]Lat Pulldowns - wide grip / long bar[/U]
to the stack x 12 reps

[U]Low Cable Row - close grip / DD handles[/U]
to the stack x 12 reps

The variation in the grips hopefully hitting all the angles

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 142.5-kilos x 5 x 1 reps (as always they got better the more I did)

[U]Rolling Thunder[/U]
85-kilos x 3 x 20 reps

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