mobsterone Posted November 1, 2016 Author Share Posted November 1, 2016 TuesdayWrist Roller Usual sets and reps methodology ending on 41.25-kilos x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 2, 2016 Author Share Posted November 2, 2016 Wednesday Could have stayed in bed half the day given half an excuse bur cracked onClose grip bench press to 127.5-kilos x 4 x 1 repsDouble overhand thick bar dealifts thumbless to 115-kilos (big jump from before) x 3 x 8 repsLat pulldowns - v handle to the stack + 5 plates x 8 reps Bwt: 283lbs Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 4, 2016 Author Share Posted November 4, 2016 ThursdayGripper work Friday Iso Press to 57.5-kilos x 6 reps @ (one side at a time) Hammer DB Curls to 55-kilos x 6 reps @ TPD (on Multi machine) to stack x 2 x 15 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 7, 2016 Author Share Posted November 7, 2016 Monday Boy oh boy... this workout was HARD. Probably as a result of the small increases on all the lifts. And then (see the end of the entry) there was also a small increase in body weight. That was surprising as I'd eased up yesterday on food and was still wearing the same clothes (I think) as last Monday. L/Press to 460-kilos x 8 reps (hard) L/Ext (usually after SLC) to stack + 1 plate x 8 reps S/L/Curls to stack + 1 plate x 8 r/p reps (maybe too big a jump) S/Squat Not helped by thinking about how you dump a s/sq bar and not having pins in the rack... once I got past this I was ok. to 85-kilos x 8 reps, then 95-kilos x 2 x 8 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 8, 2016 Author Share Posted November 8, 2016 Tuesday I must have pushed myself on legs because I had problems with the stomach last night. Previously similar problems came about from hard squatting. Not nice. W/Roller It's cold in my gym so it takes a while to warm up and with the stomach off... I decided to hold back today. 41.25-kilos x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 9, 2016 Author Share Posted November 9, 2016 Friday Ass about face due to rack in use but a good workout.DOTBDLTL 35kg bar x 12 reps, 75kg x 8 reps, 120kg x 3 x 8 reps Close grip bench press to 130-kilos x 2 x 1 reps (more there but held back for next time) Mid Iso Row to 70-kilos a side x 6 reps each 1 side at a time. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 10, 2016 Author Share Posted November 10, 2016 ThursdayGripper work to L/H: RB240ip gripper x 3 sets of 4 r/p reps R/H: CoC3 x 3 sets of 4 r/p reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 11, 2016 Author Share Posted November 11, 2016 FridaySeated (facing into the machine) Iso Press to 62.5-kilos x 4 reps a side one side at a time Hammer DB Curls Held back as I was supposed to be coaching at 1030 (no show lol) and was 'on the clock' to 42.5-kilos x 8 reps @ TPD to 15.5p x 8 reps Bwt: 287.5lbs Quote Link to comment Share on other sites More sharing options...
Yan_Wei Posted November 11, 2016 Share Posted November 11, 2016 In what way do you wrist roll? I learned about a month ago after beginning wr training that there's the way where you wr foward (moving hands from up to down) and then reverse (down to up). Reverse really works some other parts the standard one doesn't. 1 Quote Link to comment Share on other sites More sharing options...
Yan_Wei Posted November 11, 2016 Share Posted November 11, 2016 (edited) For anyone confused on what I meant. Hope you can now see the difference. Reverse Wrist Roll ^ Sort of like doing reverse wrist curls. Regular Wrist Roll Edited November 11, 2016 by Yan_Wei Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 14, 2016 Author Share Posted November 14, 2016 Monday Back hunting for work so in town before 9am for an appt at the Job Center then off to the gym after. L/Press to 500-kilos x 8 reps (low position off of safety's) and 8 rep (seat position 3 as before - so deeper) chatted to Paul and co in between. One of which has lost 10stone body weight S/L/Curls to stack +1p x 9 reps L/Ext to stack +1p x 9 reps S/Squat I still hate squats lol bar x 8 reps, 55-kilos x 8 reps, 92.5-kilos x 3 x 6 horrible reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 15, 2016 Author Share Posted November 15, 2016 Tuesday In town later for an interview (and again tomorrow) W/Roller 41.25-kilos x 3 reps, 42.5-kilos x 2 x 3 reps. Pump as always. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 15, 2016 Author Share Posted November 15, 2016 On 11/11/2016 at 9:48 PM, Yan_Wei said: In what way do you wrist roll? I learned about a month ago after beginning wr training that there's the way where you wr foward (moving hands from up to down) and then reverse (down to up). Reverse really works some other parts the standard one doesn't. The over the top style. The rope/cable/strap is hanging over the far side - away from me whether I wind it up and then back down. The reverse, which I have done but am not at the moment, is when the rope etc is on the side closest to you. The away version works the flexors more and the to version works the extensors more. BOTH work either to a degree but with an emphasis as explained. What some trainees do is only the wind up (either version) and allow the weight to zoom down freely. I always thought it best to get as much as I can from the movement. It doesn't take any time and it's a lovely pump. The forearms, with a bit of muscle on, look great too. 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 16, 2016 Author Share Posted November 16, 2016 Wednesday Another appt in town and running a little late...oof Back stiff last night so stretched (and hips) in lieu of core work Double overhand thumbless thick bar deadlift bar x 12 reps, 75-kilos x 8 reps, 125-kilos x 3 x 8 reps Close Grip Bench to 130-kilos x 3 x 1 reps - good speed Lat Pulldowns started on smooth machine ended up on the other: to stack x 8 reps Out of here!! Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 17, 2016 Author Share Posted November 17, 2016 ThursdayTwo hand pinch I've a euro pinch of some years vintage brought for me when I was skint by a couple of lads on MickHart.com. I've added it in cos it, like the thick bar work, is an event in April (timed holds I think). It also 'opens up' my back and hips. Set up (22.7kg at 44mm width/thick) x 8 reps, 32.7kg x 6 reps, 42.7 x 3 reps, 52.7kg x 3 reps, 62.7kg x 3 reps, 72.7kg (today's working weight) x 3 x 3 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 18, 2016 Author Share Posted November 18, 2016 Friday Gym early-ish then over to the god-forsaken land that is Dowlais Top (above Merthyr). It's all shopping, an open cast mine and drab industrial estates. More years ago than I care to remember (30 or so) I worked in a meat factory. Needs must via an agency and I may find myself doing four 12 hour shifts on and four off (minimum wage obvs lol) in what will be the same environment. I don't actually, bills wise, need to do more than 2 days a week (the last job was 3 on four off and totaled 18 hours vs 48 hours etc etc) and transport there is a bitch. Indeed transport anywhere locally for most shift type jobs is a bitch. Most local and a little further afield companies start shifts from 6am. The local buses up and down these lush Welsh Valleys don't. So, not driving as I do, it's more or less impossible to be onsite using public transport (trains are the same). Seated Iso Press (facing in, one arm at a time etc) to 63.75-kilos a side x 4 reps Hammer DB Curls to 50-kilos x 6 reps TPD (hard machine) to 15p x 6 reps. Bwt had dropped to 284lbs was back to 287lbs (snacks ahoy!!) Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 21, 2016 Author Share Posted November 21, 2016 MondayLeg Press to 520-kilos x 8 reps (H3 throughout) Seated Leg Curl to stack +2p x 8 reps Leg Extension to stack +2p x 8 reps Power Squat Machine (rack in use) to 150-kilos x 8 reps I've used this previously with the foot plate flat. Today was hole 3 (H3) so about 35-40 degrees. It meant I was far more likely to hit parallel. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 22, 2016 Author Share Posted November 22, 2016 Tuesday Head up ass today. W/Roller 42.5-kilos x 3 rep, 43.75-kilos x 2 x 3 reps One hand lift (used Dinnie Ring handle) 100-kilos x 2 x 1 rep @, 140-kilos x 1 rep @, 180-kilos x fail R/H only. More of as test than anything so I'll adjust the numbers (probably timed sets at 160-kilos next time) Quote Link to comment Share on other sites More sharing options...
Gabriel O'Keeffe Posted November 22, 2016 Share Posted November 22, 2016 What's the thickness of the Dinnie rings, if I may ask? 1 Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 23, 2016 Author Share Posted November 23, 2016 Wednesday alarm at 4am, up at 5 and in the gym before 8am. Then Amazon / Transline appt at 1015 (I want a part time job they want 40hrs+compulsory o/time so...). On the clock gym wise so I missed out on doing some low cable rows. Close Grip Bench Press to 130-kilos x 4 x 1 reps Double overhand thick bar deadlifts thumbless to 130-kilos x 3 x 8 reps Managed to get above Rhigos for a few miles walking. Lush Game pie for tea Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 23, 2016 Author Share Posted November 23, 2016 20 hours ago, Gabriel O'Keeffe said: What's the thickness of the Dinnie rings, if I may ask? There are, I think, two. One is thicker (the one I own) at around fraction under an Inch and the other smaller and thinner (a tiny bit over a half inch at a guess). Quote Link to comment Share on other sites More sharing options...
Gabriel O'Keeffe Posted November 24, 2016 Share Posted November 24, 2016 Much appreciated, sir. If I may ask one more question, are yours from a source available in the states? Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 24, 2016 Author Share Posted November 24, 2016 ThursdayTwo hand pinch set up as before(22.7kg x 44mm thick) to 52.5-kilos (so 75.2kg total) x 3, 3 and 6 reps Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 24, 2016 Author Share Posted November 24, 2016 9 hours ago, Gabriel O'Keeffe said: Much appreciated, sir. If I may ask one more question, are yours from a source available in the states? The one I own came from David Horne and he does ship worldwide. Quote Link to comment Share on other sites More sharing options...
mobsterone Posted November 25, 2016 Author Share Posted November 25, 2016 Friday Late to gym due to chaps over working on bits in the building. Seated Iso Press - facing into the machine - 1 side at a time to 65-kilos x 4 reps NB: On these sorts of machines lock out is hardest. On free weights the bottom position s/s Hammer DB Curls to 55-kilos each x 4 reps TPD (hard machine) to 13p x 8reps, d/s of 5p x 20 reps = nice pump Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.