Mobster's Wrist Roller Work

[mobsterone]

Monday
Damn waking at 4am and so being 5-6 hours in before hitting the gym left me knackered. Still scaled at 19st 6lbs. Heaviest for a while.
CGBP
to 147.5-kilos x 2 x 1 slow ass reps then fail.

s/s

Iso P/D
weak as - only 1 set of 80-kilos a side x 6 reps.

Iso lever row
to 100-kilo x 6 reps @

s/s

V/Gripper work
took a while to get my groove 'thang' going
to
L/H: 5/6 x 1, F, 1, F
R/H: 7/7 x 2 x attempts

[mobsterone]

Tuesday
3-inch w/roller
to 80-kilos x 3 x 1 reps

Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps

s/s

Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps

Hammer db curls
to 42.5-kilos x 8 alt reps

TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps

19st 6lbs seems to be steady.

[mobsterone]

Friday
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)

Monday
Power Squat machine
to 370-kilos x 5 reps

Standing leg curl (other kit in use)
to 6p a leg x 8 reps

Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)

V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN

[mobsterone]

Tuesday
W/Roller
to 82.5-kilos x 2 x 1 reps - brutal and pumped.

Wednesday
Doing a Powerbody challenge so all high reps
CGBP
bar x 16 reps, 60-kilos x 8, 16 and 24 reps then 18. PUMPED

s/s

LPD
113p x 8 reps, 18p x 8 reps, stack x 8, 10 and 12 reps - PUMPED lol

Low cable rows
12p x 12 reps, 18p x 12 reps and stack x 12 reps

[mobsterone]

Friday
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.

Monday
Held back a little and no rack access + a better second half to the workout than the first

Iso Press
to 60-kilos x 4 reps

s/s

Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps

s/s

TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps

V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps

[jvance]

I know you specify when you use a 3" roller, what is the size of the regular one you use? How high off the ground do you roll it up?

[mobsterone]

Monday - pm
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps

I know you specify when you use a 3" roller, what is the size of the regular one you use? How high off the ground do you roll it up?

I only use a 3-inch. I just mention the dimensions when I think to include the info. It's set in my rack about shoulder height or just under (I'm 6'3 or 1.9m tall)

[mobsterone]

Tuesday
W/Roller
to 82.5-kilos x 3 x 1 reps

Wednesday
Power squat machine
to 375-kilos x 3 reps

L/Press
whole thing (700kg) x 4 reps

Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps

Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)

[mobsterone]

Monday
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then

Lat Pulldowns
to stack x 8 reps (for the upper back pump)

CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:

V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps

[mobsterone]

Tuesday
Wrist Roller - 3 inch as per
to + 83.75-kilos x 2 x 1 reps = pumped

[mobsterone]

Wednesday
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next

Seated press
to 100-kilos x 3 x 4 reps

s/s

Hammer curls
to 50-kilos x 6 reps

T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)

Bwt 19st 7lbs. Heaviest in a while

[mobsterone]

Friday
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)

[mobsterone]

Monday
And due a lay down. Damn I was done after this.

P/Squat mch
to 365-kilos x 4 reps

Leg Press
to full load x 9 reps

Seated Leg Curl
to stack + 3 plates (actually four as stack is a plate light)

V/Gripper
to
L/H: 5/6 x 3 x 1/4" and 3 x N
R/H: 6/7 x 5 of 6 x 1 reps

[mobsterone]

Tuesday
W/Roller
to 83.75-kilos x 3 x 1 brutal reps

[mobsterone]

Wednesday
Decided to have a volume day. Bwt 19st 8lbs and pumps coming easy

Lat Pulldowns - hard machine
to stack + 3 plates x 8 reps

Close grip bench
to 80-kilos x 8 reps, then 2 x 16 reps.

Shay jumped in and did the same challenge as me - beating it.

Low cable rows
to stack + 3 plates x 12 reps

[mobsterone]

Friday

2 Hand Pinch

to 110.7-kilos x F, F, 1, 1, F, F, 1, 1 reps

Took for more effort than it should have - then I put a belt on lol

[mobsterone]

Monday
Seated Press
to 102.5-kilos x 4 reps, 60-kilos x 12 reps

Hammer Curls
to 50-kilos x 6 reps @ (video)

Triceps Pushdown
to stack x 12 reps

V/Gripper
to
L/H: 5/6 x VN, 1, VN, 1, VVN
R/H: 6/7 x VVN, then 2 x 1 reps

[mobsterone]

]Tuesday
W/Roller
to 8-kilos x 1 rep. Thought I'd torn skin

Wednesday
P/Squat
to 377.5-kilo x 2 reps (twinge in back again)

Seated Leg Curl
to stack + 4 plates x 10 reps

L/Press
to 700-kilox x 10 reps

Friday
2HP
to 110.7-kilos x 8 x 1 rep

[mobsterone]

Monday
Late start due to kicking ass on bits and ass kicking me (iffy guts)

Close grip bench - vol
to 80-kilos x 18 reps

LPD - vol
to stack +4p x 10 reps

V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 5/6 x 1/4 x 3
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

[mobsterone]

Tuesday
W/roller
to 85-kilos x 2 x 1 reps - brutal

[mobsterone]

Wednesday
Iso Press - rack in use
to 60-kilos a side x 6 reps, 62.5-kilos x 4 reps

s/s

Hammer d/b curl
to 55-kilos x 4 reps

T/Pu/Downs
to stack x 8 reps (sans sleeves) and 15 reps with sleeves

[mobsterone]

Friday
Two hand pinch
111.2 x 5 x 1 reps

[mobsterone]

Monday
So I find out TODAY that the CNP Professional stand at Bodypower had three fat handled dumbbells belonging to Glenn Ross. If you stood up with each one you won £500. I never saw them. GUTTED. But a motivator for the gym (I could be seen muttering and growling as I walked there).

DOTBDL
to 195-kilos x 1 dizzy ass rep

s/s

MDB
x 2 x 1 reps

Vulcan
to
L/H: 6/6 x 3 attempts
R/H: 7/7 x 3 attempts

Seated leg curl
to stack + 4 plates x 12 reps

Leg Extension
to stack x 12 reps

[mobsterone]

Tuesday
W/Roller
to 85-kilos x 3 x 1 reps

Wednesday
Turns out it was a draw for £500 worth of supplements... but still!! Guts at 3am held me back and made me dizzy during the workout but have settled down now.
CGBP
to 80-kilos x 12, 25 and then 18+4 hard reps (rest pause)
s/s

Iso Lever Row
to 100-kilos a side x 8 reps

Iso Mid Row
to 40-kilos a side x 8+8 (rest pause)

Nice pumps all round if drained.

[mobsterone]

Friday
2 hand pinch
to 112.7-kilos x 1/2, 1, 1, 1/2 and 1 (3 good reps)