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Mobster's Wrist Roller Work


mobsterone

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
Shay wanted to attempted 205kg so I went heavy. It wasn't great

[U]Low Cable Row[/U]
to the stack x 8 reps

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 20 reps

[B]Thursday[/B]
[U]Seated Press[/U]
(high start position)
to 92.5-kilos x 4 reps (SO)

[U]Hammer DB Curls[/U]
to 65-kilos x 4 reps

[U]Skull Crushers[/U]
to 52-kilos x 8 reps (SO)

[U]Wrist Roller[/U]
(wrist curls causing too much elbow pain so... also stayed light but full reps)
20-kilos 3 x 3 reps

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[b]Friday[/b]
Todays No is 8
[u]Close Grip Bench Press[/u]
to 120kg x 3 x 8 reps (faster with each set)

[u]Iso Lever Low Row[/u]
to 130kg / 264lbs x 8 reps an arm

[u]Reverse Wrist Curls[/u]
17.5kg x 10 reps, then 20kg x 2 x 8 reps

Bwt: 22st 9lbs / 317lbs

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[B]Monday[/B]
The rule of 8. Trained in my home gym

[U]SSB Squat Bar[/U]
to 240-kilos x 8 reps

[U]45-degree Leg Press[/U]
to 480-kilos x 8 reps (all hole 3)

[U]Leg Extensions[/U]
to 11p x 8 reps

[U]Lying Leg Curls[/U]
to 10p x 8 reps

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[B]Tuesday[/B]
Another day in my gym - solo. Rule of 8 applies

[U]Close Grip Bench Press[/U]
to 122.5-kilos x 3 x 6 reps (working to 😎

s/s

[U]Lat Pulldowns - wide bar[/U]
to stack x 8 reps

[U]Wrist Roller[/U]
Full range reps
25-kilos x 3 x 3 reps

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[B]Thursday[/B]
[U]Seated Press[/U]
to 92.5kg x 6 reps

s/s

[U]Hammer DB Curls[/U]
to 67.5kg x 5 reps @

[U]Skull Crushers[/U]
to 53.75kg x 8 reps (SO)

s/s

[U]Reverse Wrist Curls[/U]
38.75lbs x 3 x 15 reps

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[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
122.5-kilos x 3 x 7 reps

[U]Low Cable Row[/U]
to stack x 8 reps

[U]Gym Wrist Roller[/U]
It's a set up I made for them - all of 2 inches but effective. Not braced like my set up
10kg x 3 x 3 reps

Bwt: 22st 4lbs / 312lbs 

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[B]Monday[/B]
@ my gym. The rule of 8 still applies. Wrote up an 8 week training program for a client before the gym
[U]Lever Squat[/U]
super deep 60kg x 8 reps, super deep (ass to the grass) 140kg x 8 reps. Normal depth 220kg x 6 reps

[U]Iso Leg Press[/U]
to 120kg x 8 reps

[U]Leg Extensions[/U]
to 11p+2.5kg (and stack pin) x 8 reps

[U]Lying Leg Curls[/U]
Could not do the top set. Knackered from the deep squats??

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 122.5-kilos x 3 x 8 reps

[U]DOHTBDLTL[/U]
to 127-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
38.75lbs x 3 x 16 reps

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[b]Thursday[/b]
@ my home gym
[u]Seated BB Press[/u]
to 923.5-kilos x 7 reps

[u]Hammer DB Curls[/u]
to 67.5-kilos x 6 reps @

[u]Skull Crushers[/u]
to 55-kilos x 8 reps

s/s

[u]TPD[/u]
7p x 20 reps

[u]Wrist Roller[/u]
25-kilos x 3 x 3 reps (each rep was alternated between clockwise and anti-clockwise)

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 125-kilos/275lbs x 3 x 6 reps (more there but I'll save it for next time)

[U]Mid Iso Row[/U]
to 100-kilos/220lbs

[U]Reverse Dumbbell Wrist Curls[/U]
17.5-kilos x 3 x 20 reps

Bwt: 22st 8lbs/316lbs

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[B]Monday[/B]
@ Powerhouse. Rule of 8 still applying
[U]Power Squat Machine[/U]
to 400-kilos x 8 reps

[U]Leg Press[/U]
to 520-kilos x 8 reps

[U]Leg Extension[/U]
to stack x 8 reps

[U]Lying Leg Curls[/U]
to stack x 8 reps

Bwt: 319lbs 

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 125kg x 3 x 7 reps

[U]Low Cable Row[/U]
to stack + 17.5kg x 8 reps

[U]Wrist Roller[/U]
27.5kg x 3 x 3 reps (clockwise and anti-clockwise alternating reps)

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[B]Thursday[/B]
Up early, PC pissing me off, Council bill late (f**k knows why), GF late... on one! @ home gym

[U]Seated Press[/U]
90kg x 6 on 2nd set (mis-load) then 92.5-kilos x 7 reps (should have done 😎 grrr

[U]Hammer DB Curls[/U]
67.5-kilos x 7 reps @

[U]Skull Crushers[/U]
57.5-kilos x 8 reps

[U]Reverse Wrist Curls[/U]
39lbs?? x 3 x 17 reps
 

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[B]Friday[/B]
@ Powerhouse
[U]Close Grip Bench Press[/U]
to 125kg (275lbs) x 3 x 8 reps

[U]Lat Pulldowns[/U]
Different handles for each set as I was working in with a member
to stack x 8 reps

[U]2-inch Wrist Roller[/U]
hella pump using 10kg 3 x 3 reps

Bwt: 314lbs

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[B]Monday[/B]
@ my home gym. 1hr 15mins
[U]SSB Bar Hatfield Squats[/U]
260-kilos x 6 reps

[U]Leg Press[/U]
added a 6-inch pad to increase the range of movement
to 540-kilos x 8 (7+1) reps

[U]Leg Extensions[/U]
to all bar 1 plate (no hole on selector pin on the machine for it)... 12p? x 8 reps

[U]Lying Leg Curl[/U]
11p x 6 r/p reps

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[B]Tuesday[/B]
@ my gym
[U]Close Grip Bench Press[/U]
to 127.5-kilos x 3 x 8 reps

[U]Lat Pulldown[/U]
to stack x 8 reps

[U]Reverse Wrist Curls[/U]
39lbs?? x 3 x 18 reps

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[B]Thursday[/B]
Huffing n puffing today. @ my home gym. Busy day today
[U]Seated BB Press[/U]
95-kilos/209lbs x 4 reps (more there but held back due to usual pain)

[U]Hammer DB Curls[/U]
to 62.5-kilos/137.5lbs x 8 reps @

[U]Skull Crushers[/U]
to 60.25-kilos/132.5lbs x 8 reps

[U]Wrist Roller[/U]
pin + 30-kilos / 66lbs x 3 x 3 tough CW and ACW reps

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 127.5-kilos (about 280lbs) x 3 x 7 reps

[U]One Arm Dumbbell Rows[/U]
to 90-kilos (198lbs) x 8 reps

[U]Reverse Wrist Curls[/U]
17.5-kilos (about 39lbs) x 3 x 19 reps

Bwt: 22st 7lbs / 315lbs

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[B]Monday[/B]
The heat here made sleep bad. Trained @ my gym and then watching client videos and adding feedback

[U]Lever Squat[/U]
to 220-kilos x 8 reps

[U]Iso Leg Press[/U]
to 125-kilos x 8 reps

[U]Leg Extensions[/U]
to stack x 8 reps

[U]Lying Leg Curls[/U]
to 8p x 2 x 8 reps

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[B]Tuesday[/B]
Up crazy early due to heat over night. Did some steps before gym
[U][U]Close Grip Bench Press[/U][/U]
to 127-kilos x 3 x 8 reps

[U]DOH TB TL Deadlifts[/U]
to 137-kilos x 8 reps

[U]Reverse Dumbbell Wrist Curls[/U]
39lbs x 2 x 20 and 1 x 15 LH and 20 RH 

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[B]Thursday[/B]
@ my gym. Slightly late
[U]Seated BB Press[/U]
to 95-kilos x 5 reps (more there)
 
[U]Hammer DB Curls[/U]
to 65-kilos x 6 reps @

[U]Tricep Skull Crushers[/U]
to 62.5-kilos x 6 reps

[U]Wrist Roller[/U]
31.25-kilos x 3 x 3 reps

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[B]Friday[/B]
Still hot as f**k. Trained @ Powerhouse

[U]Close Grip Bench Press[/U]
to 130kg x 3 x 6 reps (last set flew up)

[U]Iso Lever Low Row[/U]
to 150kg (too heavy) x 4 reps (last one ugly as (bad word filter)) a side

[U]Reverse DB Wrist Curls[/U]
20kg x 3 x 15 reps 

Bwt: 317lbs

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[B]Monday[/B]
Trained at 8am and finished by 8.55am @ Powerhouse

[U]Power Squat Machine[/U]
to 420kg x 8 reps

[U]Leg Press[/U]
to 520kg x 8 reps

[U]Seated Leg Curls[/U]
to stack x 8 reps

s/s

[U]Leg Extensions[/U]
to stack x 8 reps

Bwt: 318lbs

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[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 130-kilos x 3 x 7 reps

[U]Low Row on Iso Leg Press[/U]
to 75-kilos x 8 reps

[U]Wrist Roller[/U]
32.5-kilos x 3 x 3 reps (alt as before)

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[B]Thursday[/B]
Head f**k from relationship sh*t (aka life). @ Home gym

[U]Seated Press[/U]
to 95kg x 6 reps

[U]Hammer DB Curls[/U]
to 65kg x 7 reps @

[U]Skull Crushers[/U]
to 63kg x 7 reps (hard)

[U]Reverse Wrist Curls[/U]
@41lbs (checked) x 3 x 16 reps @. NB: at home I use a fat grip on the DB (takes it out to about 2-inch handle)

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