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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

[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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[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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