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Mobster's Wrist Roller Work


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mobsterone

[B]Monday[/B]
Solid session with Paul (Dom on school run duties)
[U]SSB Hatfield Squats[/U]
to 290kg x 4 reps

[U]45-degree Leg Press[/U]
to 654kg x 8 reps

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

[U]Lying Leg Curls[/U]
to 9p x 10 reps

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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]Tuesday[/B]
Shay and Paul. Gym busy. Had a coffee coughing fit (thought I was gonna puke lol)
[U]Dumbbell Seated Press[/U]
to 70lbs x 16 reps

[U]Hammer Dumbbell Curls[/U]
to 70lbs x 17 reps

[U]Skull Crushers[/U]
to 53-kilos x 18 reps

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

[U]Reverse Dumbbell Wrist Curl[/U]
24lbs x 3 x 16 reps

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mobsterone

Started taking on #lockdown clients as of today. 

[B]Thursday[/B]
[U]Chest Supported Rows (M)[/U]
bar x 20 reps, 60kg x 12 reps. 90kg x 12 reps, 120kg x 8 reps, 130kg x 8 reps, 140kg x 4+3 reps (PB - gonna work on that)

[U]One Arm DB Rows (N)[/U]
86lbs x 12 reps, 2 x 90kg

[U]Lat Pulldowns (W)[/U]
Did a bit of volume
1/2 stack x 20 reps, +2 stack plates x 20 reps, +5 (just under 3/4 stack) x 20 reps

[U]DOH Deadlifts[/U]
60kg x 12 reps, 110kg x 9 reps

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mobsterone

[B]Friday[/B]
Lower back a little stiff today. Paul and Ken on the team.

[U]Close Grip Bench Press[/U]
to 120kg x 1 rep, 140kg x 4 x 3 reps (right elbow tweak), 60kg x 30 reps

[U]Wrist Roller[/U]
102.5kg x 16 reps, then 2 x 20 reps (hands locked in)

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mobsterone

[B]Monday[/B]
No one else but me (inc the new client... lazy (bad word filter). Lots of locals hit the beer to celebrate a win in Rugby). Jarrard to spot me (doesn't train with me)

[U]Lever Squats[/U]
to 280kg x 6 reps

[U]Iso Lever Leg Press[/U]
to 135kg x 6 reps (HAF) a leg. One at a time

[U]Leg Extensions[/U]
to 10p+2.kg x 10 reps

[U]Lying Leg Curls[/U]
to 10p x 7+3 reps (HAF as per)

Doing a deal (hopefully) on buying a Pec Dec for the gym

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mobsterone

[B]Thursday[/B]
Bit of a faff (as per) on the CSR (had to get it all in the right position). So we dropped back a notch.

[U]Chest Supported Rows (M)[/U]
to 130kg x 2 x 6 reps

[U]Low Cable Rows (N)[/U]
to stack +10kg x 12 HAF reps

[U]Lat Pulldowns(W)[/U]
to stack x 12 reps 

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Ricochet

You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers.

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mobsterone
4 hours ago, Ricochet said:

You wrote in your log on 26 FEB "hands locked in" would you please kindly clarify this technique. Thank you. Cheers.

As in no slippage, need to adjust or a feel that you haven't quite got the grip just so. Locked in means all those are negated.

[B]Friday[/B]
Full team (5 total)
[U]Close Grip Bench Press[/U]
to 142.5-kilos x 5 x 1 reps (slow off the chest today)

[U]Pec Dec[/U]
Half the stack x 25 reps (left arm tendinitis) 

[U]Close Grip Bench Press[/U]
to 60-kilos x 25 reps

[U]Wrist Roller[/U]
to 105-kilos x 3 x 15 reps

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squat[/U]
to 300kg x 4 reps (needed the belt a little tighter)

[U]Leg Press[/U]
to 664kg x 8 reps (still nearly popping out of the seat)
 
[U]Leg Extensions[/U]
to 11p x 12 reps

[U]Lying Leg Curls[/U]
to whatever (not noted) x 9+3 r/p reps

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mobsterone

[B]Tuesday[/B]
I forget how, when I up the weight on Squats, I am down the next day on other stuff. Today was like that. I got pumped on less work but I did less work than I wanted to. Also put a client through an arms workout at 7.30am
 
[U]Seated Dumbbell Press[/U]
to 70lbs x 12 reps

[U]Hammer Curls[/U]
to 70lbs x 18 reps

[U]Tricep Pressdown[/U]
(gonna switch these in as an alternate - I've been getting a pain in the tendon that wraps around the elbow)

[U]Wrist Roller[/U]
to 105-kilos x 16 then 2 x 20 reps

[U]Reverse Wrist Curls [/U]
later on

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mobsterone

[B]Thursday[/B]
Back. Big group in but just Paul and I training together

[U]Chest Supported Rows[/U]
to 130kg x 2 x 4-6 reps (messy)

[U]One Arm Dumbbell Rows[/U]
to 95kg+ x 8 reps an arm

[U]Fat Grips (from Bulk) DOH Deadlifts[/U]
to 180kg x 1 rep

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench press[/U]
to 145kg x 4 x 1 reps

[U]Wrist Roller[/U]
to 106.25kg x 3 x 15 reps

[U]Reverse Wrist Curl[/U]
29lbs x 3 x 15 reps

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mobsterone

[B]Monday[/B]
[U]Lever Squat[/U]
to 290kg x 6 reps (could have been deeper)

[U]Iso Lever Leg Press[/U]
to 140kg x 8 reps

[U]Leg Extensions[/U]
Legs pumped at the start.
to 11p x 8 reps

[U]Lying Leg Curls[/U]
Hit the wall here. 11p x 4 reps and done. Wanted 6.

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mobsterone

[B]Tuesday[/B]
[U]Seated BB Press[/U]
Back to this.
60-kilos x 4 x 8 reps (will be increasing this v quickly)

[U]Hammer DB Curls[/U]
to 86lbs x 8 reps (4 sets)

[U]TPD[/U]
to 12p x 8 reps (used a slightly cambered bar)

[U]Wrist Roller[/U]
105kg x 3 x 20 reps

[U]Reverse Wrist Curls[/U]
30lbs x 3 x 20 reps

Bwt: 322+lbs

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mobsterone

[B]Thursday[/B]
[U]Chest Supported Rows (M)[/U]
to 130kg x 6+2, 7+1 and 8 reps

[U]Low Cable Row - stirrup bar (M)[/U]
to stack +20kg x 8 reps (HAF)

[U]Lat Pulldowns - double D handles (N)[/U]
to the stack +10kg x 8 reps

[U]DOH Deadlifts with Bulk Fat Grips[/U]
to 140kg x 6 reps (need to really work in this)

I also need to include a Iso Leg Press low row next time. 

Bwt: 322lbs

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mobsterone

[B]Friday[/B]
Workout, for me, was all over the place. I've just had a look what I was doing in 2020 (pre lockdowns) and I'm gonna echo that for 12 weeks starting next week. Todays:
AM
[U]Close Grip Bench Press[/U]
to 147.5-kilos x 1 HAF rep, Failed. Dropped back to 120-kilos x 3 x 1 and 1 x 3 reps

[U]Wrist Roller[/U]
to 106.25-kilos x 3 x 15 reps

[U]Reverse Dumbbell Wrist Curls[/U]
30lbs x 3 x 20 reps

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
to 310kg x 4 reps (hard on the neck)

[U]Leg Press[/U]
to 724kg (seat back down for this set)

[U]Leg Extensions[/U]
to 11p x 8 reps (other sets 12 reps)

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

Bwt: 320lbs

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mobsterone

[B]Tuesday[/B]
On the old bench program for 8 weeks. I also will be easing up to a 1x a week Wrist Roller cos of the tendonitis
[U]Close Grip Bench Press[/U]
to 120kg x 4 x 3 reps (paused all of the last sets reps).

[U]Iso Lever Low Row[/U]
to 65-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 12 reps

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mobsterone

Thursday
Seated BB Press
to 100kg x 4 reps


Hammer DB Curls
to 108lbs x 8 reps


Tricep Pressdowns
To 12p x 8 reps


Grip Machine
to 107.5kg x 3 x 8 reps (last set form could have been better)

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mobsterone

[B]Friday[/B]
Covid jab yesterday (1 of 2). Slightly sweaty first thing and achy (esp the tendinitis) when training but fine by the finish. I took a Ibuprofen tab first then hit it.
[U]Close Grip Bench Press[/U]
to 145-kilos x 4 x 1 reps, 1 F and 1 better rep (5 total)

[U]DOH Deadlift on the 30mm bar[/U]
to 147-kilos x 6 reps

[U]Wrist Roller work[/U]
106.25-kilos x 3 x 16 reps

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mobsterone

[B]Monday[/B]
Trained solo (spot on top sets of Lever Squat* and Leg Press** only). Usual 'getting set' to do legs
[U]Lever Squat[/U]
to 300kg x 4 reps (* spot is only to assist with the safety)

[U]Iso Lever Leg Press[/U]
to 145kg x 8 reps (**just a nudge to get the first rep started)

[U]Leg Extensions[/U]
11p +5kg x 8 reps

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

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mobsterone

[B]Tuesday[/B]
Solo again (Paul and J on a different prog, Shay doing his thing and Dom training early)

[U]Close Grip Bench Press - volume day[/U]
to 122.5-kilos x 4 x 3 reps

[U]Lat Pulldowns - medium length stirrup bar[/U]
to stack + 10-kilos x 8 reps (other sets 12 reps)

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs x 3 x 13 reps

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mobsterone

[B]Thursday[/B]
[U]Seated BB Press[/U]
to 102.5-kilos x 8 reps

[U]Hammer DB Curls[/U]
to 60-kilos+ x 8 reps

[U]TPD[/U]
to 12p + 2.5-kilos x 6 reps

[U]Grip Machine[/U]
to 110-kilos x 3 x 6 reps

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mobsterone

[B]Friday[/B]
With Dom and Ken
[U]Close Grip Bench Press[/U]
to 147.5-kilos x 4 x 1 reps.

[U]Incline Dumbbell Bench Press[/U]
Pump set only 36lbs @ 20 reps

[U]Low Cable Rows[/U]
to the stack + 20-kilos x 8 reps. Caught the handle on my skin and made my leg bleed a little lol

[U]Wrist Roller[/U]
106.25-kilos x 3 x 17 reps

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mobsterone

[B]Monday[/B]
Hanging out my arse. Energy was... not there and I had a bunch of cramp. My hamstrings, both legs, were cramping and I also had a upper ab cramp to go with it. Stretching helped a little. But the work got done - if slowly.

[U]SSB Hatfield Squat[/U]
bar x 20 reps, 60kg x 8 reps, 140kg x 6 reps, 220kg x 4 reps (support belt on), 315kg x 4 reps (HAF / proper belt on)

[U]Leg Press[/U]
145kg x 8 reps, 265kg x 8 reps, 718kg x 8 reps

[U]Leg Extensions[/U]
3p x 12 reps, 6p x 10 reps, 11p x 9 reps

[U]Lying Leg Curl[/U]
3p x 12 reps, 6p x 10 reps, 9p x 9 reps

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