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Mobster's Wrist Roller Work


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mobsterone

[B]Saturday[/B]
Missed out on gripper work yesterday so that got done. I need to be more consistant.
[U]Vulcan Gripper[/U]
BH: usual warm ups
LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps
RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN

2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH

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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

Won.

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 @  

mobsterone

[B]Tuesday[/B]
New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing)

[U]Seated DB Press[/U]
to 59lbx 15 reps

[U]Hammer DB Curls[/U]
to 59lbs x 17 reps

[U]Skull Crushers[/U]
to 51kg x 20 reps

[U]Wrist Roller[/U]
to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on)

[U]Reverse Wrist Curls[/U]
10lbs x 3 x 20 reps.

Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm)

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mobsterone

[B]Thursday[/B]
So it must be back day then
[U]Chest Supported Rows - medium grip[/U]
to 110kg x 3 x 8 reps (better on the last 2)

[U]Lat Pulldowns - short bar grip (about 12-inches)[/U]
to stack x 12 reps

[U]Low Cable Row - wide grip on long LPD bar[/U]
to stack x 12 reps

Took a photo of my pumped back

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 145-kilos x 5 x 1 reps (new bench)

[U]Wrist Roller[/U]
90-kilos x 3 x 15 reps

[U]Reverse Dumbbell Wrist Curls[/U]
18.5lbs x 3 x 15 reps

*VG later

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mobsterone

[B]Friday pm[/B]
[U]Vulcan Gripper work (I think it's a ''red/black'' spring)[/U]
Good session on the VG probably cos I had a group with me
BH: 1/1 x 8 reps, 3/3 x 4 reps, 5/5 x 1L/2R reps 
LH: 5/6 (L16) x 3 x 1, 1 x VVN and 3 x 1 reps
RH: 5/6 x 1 rep, 6/6 x 5 x 1 reps, 6/7 (L19) x 1 and VVN reps

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mobsterone

[B]Monday[/B]
Damn pinging of my left lower back injury on Lever Squat work. I suspect I was moving too quick and I didn't put a belt on soon enough. Crazy stiff too. I made sure to get my steps in after.

[U]Lever Squat[/U]
to 200kg x pain (aka 8 reps). Too dynamic with the lighter weights. Zero issues recently

[U]Leg Press[/U]
Crazy stiff but... to 480 x 8 reps

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

[U]Lying Leg Curls[/U]
to (stopped the top set) 8p x 12 r/p reps

Got my training partner to rub lotion on the area and then went right out walking asap so as to stop me stiffening up

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mobsterone

[B]Thursday[/B]
Left hand lower back injury still holding me back a little.
[U]Chest Supported Rows[/U]
to 107.5kg x 3 x 6 reps

[U]Dumbbell Rows[/U]
to 130lbs x 12 reps

[U]Low Cable Rows[/U]
to stack x 12 reps

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 147.5kg x 4 x 1 reps (5-6 x 1 next time)

[U]Wrist Rollers[/U]
to 95kg x 3 x 15 reps. Had to redo the knot again!!

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mobsterone

[B]Monday[/B]
Dom and Paul
[U]SSB Hatfield Squats[/U]
to 260kg x 6 reps

[U]Leg Press[/U]
to 535kg (was meant to be 490kg but I couldn't be bothered adding up) x 8 reps

[U]Leg Extensions[/U]
to 9p x 12 reps

[U]Lying Leg Curls[/U]
to 9p x 8 reps

Bwt: 318lbs

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mobsterone

[B]Tuesday[/B]
Dom and Paul. Rearranged kit after to make room for the iso lever / iso lateral leg press

[U]Dumbbell Press[/U]
to 59lbs x 17 reps (same as last time and still pumped)

[U]Hammer DB Curl[/U]
to 63lbs x 15 reps

[U]Skull Crushers[/U]
46kg x 20 reps

[U]Wrist Roller[/U]
91.25kg x 3 x 15 reps

[U]Reverse DB Wrist Curl[/U]
18.5kg x 3 x 17 reps

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mobsterone

[B]Tuesday PM[/B]
[U]Rolling Thunder[/U]
to 180kg on my old handle. Failed on my left and got 2 singles with my right hand

[U]Vulcan Gripper Work[/U]

[B]Wednesday[/B]
The new (used) iso-lever / iso-lateral leg press arrived so it was a job of work to get that in and reassembled. Two of the guys ended up helping

[B]Thursday[/B]
[U]Chest Supported Rows (medium grip)[/U]
to 107.5kg x 3 x 7 reps (last set I could have done more)

[U]Low Lever Rows (narrow grip)[/U]
Used the new leg machine to pull / row on the weight horn - great move (pics on FB)
to 70-kilos (used a strap due to the thickness of the horn) x 3 x 8 reps

[U]Lat Pulldowns (wide grip)[/U]
to all bar 3 stack plates x 10 reps 

Also sorted out a gas bottle for the heater (will be used elsewhere too) for the gym.

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 147.5kg x 1. Then upped to 150kg x 4 x 1 reps

[U]Wrist Roller[/U]
95kg x 3 x 16 reps

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mobsterone

[B]Monday[/B]
Used the new leg press properly for the first time.

[U]Lever squat[/U]
to 260kg x 8 reps

[U]Iso Lever Leg Press[/U]
to 6 plates / 120kg x 8 reps per leg (one at a time)

[U]Leg Extensions[/U]
to 9p x 8 reps

s/s

[U]Lying Leg Curls[/U]
to 9p x 8 reps

Bwt: 317lbs dressed. Right upper thigh (post workout) 30-inches 

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mobsterone

[B]Tuesday[/B]
Nice session
[U]Seated DB Press[/U]
to 59lbs x 20 reps

[U]Hammer Curls[/U]
to 61lbs x 20 reps

[U]Skull Crushers[/U]
to 52kg x 18 reps

[U]Wrist Roller Work[/U]
91.25kg x 3 x 20 reps

[U]Reverse Wrist Curls DB[/U]
18.5lbs x 3 x 20 reps

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mobsterone

[B]Thursday[/B]
As per various widths on back movements

[U]Chest Supported Rows (M)[/U]
to 110kg x 3 x 6 reps

[U]One Arm Dumbbell Rows (N)[/U]
to 80kg x 8 reps

[U]Low Cable Rows (W)[/U]
to the stack x 12 reps (pulled into the top of the waist)

[U]DOH Deadlifts[/U]
65kg x 12 reps (easy as f**k but done for back rehab)

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mobsterone

[B]Friday[/B]
Bench could have been better
[U]Close Grip Bench Press[/U]
to 152.5kg (might drop back to 150kg for a few weeks) x 3 x 1 and a fail

[U]Wrist Roller[/U]
92.5kg x 3 x 17 reps

[U]Reverse Wrist Curls (DB)[/U]
21lbs x 3 x 15 reps

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 280kg x 4 reps

[U]Leg Press[/U]
to 579kg x 8 reps

[U]Leg Extensions[/U]
9p x  12 reps

s/s

[U]Lying Leg Curls[/U]
to 9p x 8 HAF reps

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mobsterone

[B]Tuesday[/B]
Upped my game today

[U]Seated DB Press[/U]
to 70lbs x 14 reps

[U]Hammer DB Curls[/U]
to 70lbs x 15 reps

[U]Skull Crushers[/U]
to 51kg x 16 reps

[U]Wrist Roller[/U]
100kg x 3 x 20 blip reps

[U]Reverse Wrist Curls (DB)[/U]
21lbs x 20 reps x 3 sets

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mobsterone

[B]Thursday[/B]
Full crew. D had a great session playing catch up with me

[U]Chest Supported Rows (M)[/U]
to 110-kilos x 3 x 8 reps (PB)

[U]Lat Pulldowns (N - 2 x D handles)[/U]
to stack -3p (down from usual but probs cos I PB'd on rows) x 10 reps

[U]Low Cable Rows (W) [/U]
Into lower stomach - last week was to the rib cage
stack x 12 reps

[U]DOH TL Deadlifts[/U]
Still rehabbing
bar x 12 reps, 60kg x 12 reps, 100kg x 12 reps (D did 14)

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mobsterone

Friday
Tore everyone a new one this morning for mis-loads etc. As in how I took 4 weeks to recover from a previous cock-up. Not happy.

Close Grip Bench Press
to 152.5-kilos x F (mis-load too). Dropped back to 140-kilos x 3, then 2 x 3 reps

Wrist Roller
100-kilos x 3 x 20 reps

Reverse Wrist Curls
24lbs x 3 x 15 reps

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mobsterone

[B]Monday[/B]
Dom and Paul. Thighs @ 30-inches

[U]Lever Squat[/U]
270-kilos x 6 reps

[U]Iso Lateral Leg Press[/U]
to 130-kilos @ leg x 8 reps

[U]Leg Extensions[/U]
to 9p+2.5-kilos x 9 reps

s/s

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

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mobsterone

[B]Tuesday[/B]
[U]Dumbbell Press[/U]
to 70lbs x 3 x 15 reps

[U]Hammer DB Curls[/U]
to 70lbs x 3 x 16 reps

[U]Skull Crushers[/U]
to 53kg x 15 reps

[U]Wrist Roller[/U]
to 101.25kg x 3 x 15 reps

[U]Reverse Wrist Curls (DB)[/U]
24lbs x 3 x 17 reps

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mobsterone

[B]Tuesday PM[/B]
[U]Grip Machine work[/U]
I might up the reps to toughen the hands cos 100kg plus pushes hard into the palms
40kg x 8 reps, 70kg x 8 reps, then 102.5kg x 2 x 8 reps

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mobsterone

[B]Thursday[/B]
Good solid workout today
[U]Chest Supported Rows (M)[/U]
to 112.5-kilos x 2 x 8 reps. Felt good so upped it to 120-kilos x 6 solid ass reps

[U]Iso Lever Leg Press Rows (N)[/U]
to 72.5-kilos x 3 x 8 reps

[U]Lat Pulldowns (W)[/U]
to stack x 8 reps

[U]DOH Deadlifts[/U]
to 110-kilos x 8 reps

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mobsterone

[B]Friday[/B]
Good group and vibe today
[U]Close Grip Bench Press[/U]
to 120kg x 1, 140kg x 2, 3 and 4 reps

[U]Wrist Roller[/U]
to 102.5kg x 3 x 20 reps

[U]Reverse Dumbbell Wrist Curls[/U]
24lbs x 3 x 20 reps

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mobsterone

[B]Friday PM[/B]
[U]Grip Machine work[/U]
to 102.5-kilos x 2 x 10 reps
HAF in that where the 3/4-inch handles press into the palms it's bordering on painful. 

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