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Mobster's Wrist Roller Work


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mobsterone

[B]Tuesday[/B]
Usual post heavy leg session issue lol
[U]Close Grip Bench Press[/U]
to 120kg x 7, 8 and 9 reps

s/s

[U]DOH TL Deadlifts (40mm bar)[/U]
Was crap. Needs work

[U]Reverse DB Wrist Curl[/U]
36lbs x 3 x 17 reps (forearms taped out at 17")

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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]
Sloppy session
[U]Seated BB Press[/U]
Too much pain on top set (bicep tendon) - so fail

[U]Hammer DB Curl[/U]
to 62.5-kiklos x 9 reps @

[U]Tricep Pressdown[/U]
to 12p +3.75-kilos x 8 reps *(less than I wanted

[U]DB Wrist Curl[/U]
70lbs x 3 x 12 reps - all ugly (db's ripping skin here and there)

Bwt: 317.95lbs on my gym scales

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mobsterone

[B]Friday[/B]
Fun times @ Powerhouse. They gave me a trap bar (they're getting a new one) as a thank you (probably for helping sell some dumbbells for them recently). Jo, PT and on the desk, introduced me to a new member called Chris 'cos Steve knows about strength training' and he asked if I did PT'ing... so I may well have him train here (my gym) 2x a week. Thank you Jo. Bench went well too.

[U]Close Grip Bench Press[/U]
to 140-kilos x 3 x 5 reps (4 x 5 next time). Last set flew up.

s/s

[U]Iso Mid-Row[/U]
to 90kg x 8 reps

[U]Reverse Wrist Curls[/U]
17.5-kilos (38.5lbs) x 3 x 12 reps @ 

Bwt: 315.7lbs on gym scales

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mobsterone

[B]Monday[/B]
[U]SSB Hatfield Squat[/U]
to 200-kilos x 12 reps

[U]Leg Press[/U]
to 380-kilos x 15 reps (needs to be deeper)

[U]Leg Extensions[/U]
to 11p x 15 reps

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

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mobsterone

[B]Tuesday[/B]
[U]Close Grip Bench Press[/U]
to 122.5-kilos x 3 x 8 reps (usual bicep tendon issue - mostly first set)

[U]DOH TB (40mm) TL Deadlifts[/U]
Light - just for form and lower back work (to be increased over the coming weeks)
bar x 20 reps, 67-kilos x 3 x 15 reps

[U]DB Wrist Curls[/U]
70lbs x 3 x 13 reps

Bwt: 317lbs

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mobsterone

[B]Thursday[/B]
[U]Seated Press[/U]
Adjusted the height on the top set due to that bicep tendon issue (old man stuff). Upping it took away the pain
to 90kg x 6 reps (nose height instead of chin)

[U]Hammer DB Curls[/U]
Did pre sets reps of 15 (23.5lbs, 47lbs and 86lbs x 15 reps - nice little pump) then the heavy shit as per 
to 62.5kg x 10 reps (working slowly to the BIG dumbbells)

[U]Lying Skull Crushers[/U]
to 44kg (sleeves on) x 12 reps

[U]Reverse DB Wrist Curls[/U]
36lbs x 3 x 18 reps

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mobsterone

[B]Friday[/B]
Trained solo @ Powerhouse Gym (Ken on new routine). One of the bigger fella (330lbs) said I was looking hard (as in solid looking). I only had an hour so got on with it
[U]Close Grip Bench Press[/U]
to 145-kilos x 1, 3 and 5 reps

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

[U]One Arm Dumbbell Wrist Curl[/U]
32.5-kilos x 3 x 15 RH and 2 x 14 LH 

Bwt: 22st 9lbs / 317lbs

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[B]Monday[/B]
It took a while to get my ass in gear due to having 5 beers (Guinness) Sunday night. The last time was pre this lockdown - so 9 months.  ago. Needed but.. oof
[U]Lever Squat[/U]
to 200kg x 12 reps (other sets were 15's)

[U]Iso Leg Press[/U]
100kg x 15 reps

[U]Leg Ext[/U]
to 11p+1.25kg x 12 reps

Lying Leg Curls
to 8p x 13 reps

[B]Tuesday[/B]
Struggling (lower left back small spasm) to pick stuff up. I tried the newly acquired trap bar but switched back to a 40mm bar as I could use a wider stance

[U]Close Grip Bench Press[/U]
dropped back to 120kg as I was lowering the volume on a higher volume day. So..
to 120kg x 3 x 9 reps

[U]DOHTBDL[/U]
to 87kg x 10 and then 12 reps (slightly more warmed up) 

[U]Reverse Wrist Curls[/U]
36lbs x 3 x 19 reps

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mobsterone

[B]Friday[/B]
Arms and left shoulder a little sore from yesterdays efforts
[U]Close Grip Bench Press[/U]
to 147.5-kg x 3 x 3 reps (no spot or training partner)

[U]Iso Pulldowns[/U]
to 80kgs x 8 ugly reps (a bit too heavy)

[U]Dumbbell Wrist Curls[/U]
to LH: 30kg x 2 x 12 reps (ran out of time), RH: 35kg x 3 x 12 reps

Bwt: 22st 12lbs / 145kg / 319lbs

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