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Mobster's Wrist Roller Work


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mobsterone

[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
Volume day
to 125-kilos x 3 x 3 reps and 1 x 6 reps (all sets easy)

[U]One Arm Dumbbell Rows[/U]
to 95-kilos (209lbs) x 6 reps

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs x 3 x 14 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]Thursday[/B]
Stiff. Need to stretch loads today
[U]Seated Press[/U]
to 105kg (will stay here until the reps go up) x 4 reps

[U]Hammer DB Curls[/U]
to 60kg+ x 9 reps (other sets 10 reps)

[U]TPD[/U]
to 12+p +2.5kg x 7 reps  then a ds of 20 reps

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press - max day[/U]
to 147.5-kilos x 5 x 1 reps. 
120-kilos warm up flew up crazy fast

[U]Low Rows on the Iso Leg Press[/U]
to 85-kilos x 6 reps

[U]Wrist Roller[/U]
106.25-kilos x 3 x 18 reps

Bwt: 325.5lbs

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mobsterone

[B]Monday[/B]
[U]Lever Squat[/U]
to 305-kilos x 4 reps

[U]Iso Leg Press[/U]
to 150-kilos x 8 reps

[U]Leg Extensions[/U]
to 11p +2.5-kilos x 10 reps

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

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mobsterone

[B]Tuesday[/B]
[U]Close Grip Bench Press - vol day[/U]
to 127.5-kilos x 3 x 3 and 1 x 6 reps

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

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 15 reps

Bwt: 325.5lbs

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mobsterone

[B]Thursday[/B]
[U]Seated BB Press[/U]
to 105-kilos x 5 reps

[U]Hammer DB Curls[/U]
to 60-kilos x 10 reps

[U]TPD[/U]
to 12p +2.5-kilos x 8 reps

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 150-kilos x 4 x 1 reps (last rep best with feet anchored)

[U]Low Cable Row[/U]
to stack +20-kilos x 8 reps (loads more reps there)

[U]Wrist Roller[/U]
106.25-kilos x 3 x 19 reps

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squats[/U]
I kept waking up through the night with the idea of hitting this particular personal target. And so it was. I kept the warm up sets and reps brief and used knee wraps for the first time in a couple of years.
Bar x 20 reps, 60-kilos x 8 reps, 140-kilos x 3 reps, 220-kilos x 1 rep (support belt only) and then 340-kilos x 1 rep (could have done two. Support belt, lifting belt and knee wraps on). 340kg is 748lbs and marks an all time 1 rep max PB

[U]Leg Press[/U]
to 766-kilos x 8 reps

[U]Leg Extensions[/U]
to 11p + 2.5-kilos x 11 reps

[U]Lying Leg Curls[/U]
to 9p x 11 reps

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mobsterone

[B]Tuesday[/B]
[U]Close Grip Bench Press - Vol[/U]
to 130-kilos x 3 x 3 and 1 x 6 reps

[U]DOH DL Thicker Bar[/U]
to 147-kilos x 6 reps (I'll be working on getting back to good numbers on these)

[U]Reverse Dumbbell Wrist Curls[/U]
36lbs (I add a fat grip type handle) 3 x 16 reps

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mobsterone

[B]Thursday[/B]
Elbows and shoulders ache. On wards regardless.
[U]Seated BB Press[/U]
to 105-kilos x 6 reps

[U]Hammer DB Curls[/U]
to 62.5-kilos x 6 reps

[U]Tricep Pressdown[/U]
to 12p +2.5 x 9 reps

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mobsterone

[B]Friday[/B]
[U]Close Grip Bench Press - max[/U]
to 152.5-kilos x 4 x 1 reps (last 2 were faster than the 1st 2)

s/s

[U]1 Arm Low Row on Leg Press[/U]
to 86-kilos x 7 reps

[U]Wrist Roller[/U]
106.25-kilos x 3 x 20 reps

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mobsterone

[B]Monday[/B]
Hanging out my ass before and even more after. A plus was the first (since covid) daughter and grand kids visit in ages.
[U]Lever Squat[/U]
to 320kg x 4 reps (PB)

[U]Iso Lever Leg Press[/U]
to 155kg x 6 reps

[U]Leg Extension[/U]
11p + 2.5kg x 12 reps

[U]Lying Leg Curl[/U]
to 9p x 12 reps

Bwt: 326.9lbs (all time high)

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mobsterone

[B]Tuesday[/B]
[U]Close Grip Bench Press - Volume[/U]
to 132.5-kilos x 3 x 3 and 1 x 6 reps (could have done 8). D/S 60-kilos x 22 reps

[U]Lat Pulldowns - Medium Stirrup Bar[/U]
to stack +10-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 17 reps

Bwt: 329lbs (all time high)

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mobsterone

[B]Thursday[/B]
Tired. Bad nights sleep and a toothache. Trained solo
[U]Seated BB Press[/U]
Faffed about to get what I wanted then worked to 107.5-kilos x 3 reps

[U]Hammer Dumbbell Curls[/U]
to 62.5-kilos x 7 reps

[U]Tricep Pressdown[/U]
to 12p _3 and 3/4-kilos x 6 reps (pain!)

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mobsterone

[B]Friday[/B]
Little tired. Mild toothache again. But... the bench flew up!!

[U]Close Grip Bench Press[/U]
I'd aimed to hit 160kg or 352lbs this time around but every single rep was in the groove so we kept going. I stopped at 170kg or 374lbs

I'll do the wrist roller later then I'm having a week off

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  • 2 weeks later...

[B]Saturday[/B]
In lieu of Friday. 7 days off. Ass dragging / lacking pep (post cycle)

[U]Close Grip Bench Press[/U]
to 135-kiols x 3 x 3 and 1 x 8 reps

[U]DOH TL TB (30mm) Deadlift[/U]
to 147-kilos x 8 reps (no belt)

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mobsterone

[B]Monday[/B]
Upping the volume cycle. Plan: drop bodyweight, improve condition, quad hypertrophy.
[U]SSB Hatfield Squats[/U]
To bench only (no 10kg plate under the end so about 2-inches lower). To 200kg x 15 reps

[U]Leg Press[/U]
to 310kg x 15 reps

[U]Leg Extensions[/U]
to 9p x 15 reps

[U]Lying Leg Curls[/U]
to 8p x 12 reps

Bwt: 322lbs

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[B]Tuesday[/B]
Another day solo (same as last week and yesterday). 

[U]Close Grip Bench Press[/U]
to 137.5kg x 3 x 3 reps and 1 x 7 reps

[U]Low Cable Row[/U]
1/2 stack x 15 reps, 3/4 stack x 15 reps, stack + 15kg x 12 reps

[U]Reverse Dumbbell Wrist Curl[/U]
36lbs x 3 x 15 reps

Bwt: 322lbs

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mobsterone

[B]Thursday[/B]
Trained solo. Powerhouse tomorrow for bench with Ken

[U]Seated BB Press[/U]
to 102.5kg x 4 reps

[U]Hammer DB Curls[/U]
to 62.5kg x 8 reps

[U]Tricep Pressdowns[/U]
to 12p + 2.75kg x 8 reps

[U]DB Wrist Curls[/U]
36lbs x 3 x 15 reps

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