Mobster's Wrist Roller Work

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[B]Friday[/B]
@ Powerhouse. Pouring with rain on the way there
[U]Close Grip Bench Press[/U]
to 130kg x 3 x 8 reps. 
Onwards to 140kg x 3 x 3

s/s

[U]Low Cable Row[/U]
to stack x 8 reps - easy
 
[U]2-inch Freehand Wrist Roller[/U]
+12.5kg x 3 x 3 reps (mostly r/pause and CW and ACW reps as per)
Far more brutal, in spite of the weights being a LOT lighter, than my held in the rack version. Honestly the pump is something else. 

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[B]Monday[/B]
[U]SSB Hatfield Squat[/U]
to 260-kilos x 7 reps

[U]Leg Press[/U]
added (as last time) 6-inch pad
to 550-kilos x 8 reps

[U]Leg Extensions[/U]
to stack + 5-kilos x 8 reps (heavy)

[U]Lying Leg Curl[/U]
to 9p x 2 x 6 reps (2nd set easier)

Pace a little slow and lots of huffing n puffing

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[B]Monday[/B]
[U]Close Grip Bench Press[/U]
to 132.5-kilos x 3 x 6 reps

[U]Lat Pulldowns[/U]
to the stack +10-kilos x 8 reps (nice n heavy)

[U]Reverse Wrist Curls[/U]
41lbs or so x 3 x 17 

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[B]Thursday[/B]
[U]Seated Press[/U]
to 95-kilos x 8 reps (easy-ish too)

[U]Hammer DB Curls[/U]
to 65-kilos x 8 reps @

[U]Skull Crushers[/U]
to 63-kilos x 8 reps

[U]3-inch Wrist Roller[/U]
33.75-kilos x 3 x 3 reps. Nice pump

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 132.5-kilos x 3 x 7 reps

[U]Mid Iso Row[/U]
to 100-kilos x 7 reps

[U]Reverse Wrist Curls[/U]
20-kilos x 3 x 18 reps

Bwt: 321lbs (quite a surprise)

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[B]Monday[/B]
@ my home gym. Approx 75-80 minutes
[U][U]Lever Squat[/U][/U]
to 230-kilos x 6 reps

[U]Iso Leg Press[/U]
to 130-kilos x 8 reps

[U]Leg Extensions[/U]
to stack + 7.5-kilos x 8 reps

[U]Lying Leg Curl[/U]
to 9p x 7 reps

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[B]Tuesday [/B]
@ my gym. Usual post hard leg workout blues lol
[U]Close Grip Bench Press[/U]
First set was a beast so - 132.5-kilos x 7 then 2 x 8 reps

s/s

[U]Low Cable Row[/U]
Med grip - to stack +25-kilos (might be a PB)

[U]3-inch Wrist Roller[/U]
In rack as per. CW and ACW alt reps
35-kilos x 3 x 3 reps. Bast*rd pump
 

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[B]Thursday[/B]
@ my gym. Started at 8.30am
[U]Seated Press[/U]
to 97.5-kilos/214lbs x 4 reps (more there)

[U]Hammer DB Curls[/U]
to 67.5-kilos/148+lbs x 4 reps @

[U]Skull Crushers[/U]
to 65-kilos/143lbs x 4 reps

[U]Reverse Wrist Curls[/U]
47lbs DB x 3 x 17 reps @

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[B]Friday[/B]
@ Powerhouse. Had the 140kg in my head so...

[U]Close Grip Bench Press[/U]
to 140-kilos/308lbs x 4, 5 and 6 reps

s/s

[U]DOHTLTBDL[/U]
to 173.6-kilos/382lbs x 4 (3+1 reps). Hanging by my fingertips hence the paused rep

Bwt: 319lbs

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[B]Friday[/B]
@ Powerhouse Gym for my 1-in-3 leg sessions (this week is here until I buy a Power Squat machine). Rule of 8 still applying

[U]Power Squat Machine[/U]
150kg/330lbs x 8, 300kg/660lbs (SB on) x 8 and 430kg/946lbs (PB on) x 8 reps. Hand to use a band to hold the weights on

[U]Leg Press[/U]
160k/352lbs x 8 reps, 320kg/704lbs x 8 reps and 560kg/1232lbs x 8 reps

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

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

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[B]Tuesday[/B]
Damn bench was hard. Powerhouse has a LOT of rubber covered O plates were as all of mine at pig iron. It sure felt like mine were a lot heavier (I KNOW some are I've blood weighed them). 

[U]Close Grip Bench Press[/U]
shit workout. 140-kilos x 3, 4 and 4 (last set the groove was all over the place)

[U]Lat Pulldowns - 2 x D handles (close)[/U]
to stack x 8 reps

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

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[B]Thursday[/B]
[U]Seated Press[/U]
to 97.5-kilos x 5 reps (more there)

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

[U]Skull Crushers[/U]
61-kilos x 5 reps (heavy)

[U]Reverse Wrist Curls[/U]
47lbs DB x 3 x 18 reps

Right arm, with next to no pump, was dead on 20-inches. It'd be more with a good pump

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[B]Friday[/B]
No lie in. trained @ Powerhouse. Weights must be lighter

[U]Close Grip Bench Press[/U]
to 140-kilos x 5, 6 and 7 reps

[U]Iso Lever Low Row[/U]
50-kilos x 8 reps, 90-kilos x 8 reps, 140-kilos x 5 reps

Bwt: 318lbs

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[B]Monday[/B]
If it's Monday it's... leg day! @ my home gym. 'Rule of 8' still on 
[U]SSB Hatfield Squats[/U]
to 265-kilos/583lbs x 5 reps

[U]Leg Press[/U]
to 560.5-kilos/1233lbs x 6 reps

[U]Leg Extensions[/U]
to stack + 10-kilos x 8 reps

[U]Lying Leg Curls[/U]
to 9p x 8 reps

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[B]Tuesday[/B]
Swapped out to a high volume day to ease off the heavy bench
[U]Close Grip Bench Press[/U]
x 20, 60-kilos x 16 reps, 90-kilos/198lbs) x 2 x 16 reps

[U]Low Cable Rows[/U]
6p x 16 reps, 12p (stack has 17) x 2 x 16 reps

[U]Wrist Roller[/U]
37.5-kilos x 3 x 3 reps. Nasty pump (r/forearm a fraction under 17-inches after)

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[B]Thursday[/B]
Every time I have a late start (lay in in bed) it's an ass dragging to get my ass in gear. 
[U]Seated Press[/U]
to 97.5-kilos x 6 reps

s/s

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

[U]Skull Crushers[/U]
to 65-kilos x 6 reps

[U]Reverse DB Wrist Curls[/U]
47lbs x 3 x 19 reps

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[B]Friday
[/B]@ Powerhouse Gym
Took my time

[U]Close Grip Bench Press[/U]
to 140-kilos x 6, 7 and 8 reps

[U]One Arm Dumbbell Row[/U]
to 90-kilos x 8 reps

Bwt: 321lbs

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[B]Monday[/B]
Bank Holiday weekend. I've had the family over. I even went into kick ass mode yesterday when we got stuck in some crazy stupid traffic thing (it worked - we got out of it lol). Slight, if nice, disruption to the routine. But Monday is also leg day so... @ my home gym

[U]Lever Squat[/U]
to 230-kilos (500lbs+) x 7 reps
 
[U]Iso Leg Press[/U]
to 135-kilos (297lbs) @ leg x 5 reps
 
[U]Leg Extensions[/U]
to stack +10-kilos x 7 reps

[U]Lying Leg Curls[/U]
to 9p + 1.25-kilos x 4 reps

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[B]Tuesday[/B]
@ home gym
[U]Close Grip Bench Press[/U]
to 92.5-kilos x 2 x 16 reps (nice pump)

[U]Lat Pulldowns - wide grip[/U]
to 3/4 stack x 2 x 16 reps

[U]Wrist Roller[/U]
38.75-kilos x 3 x 2 reps (3 sets next time)

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[B]Thursday[/B]
[U]Seated BB Press[/U]
to 97.5-kilos x 7 reps

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

[U]Skull Crushers[/U]
to 65-kilos x 7 reps

[U]Reverse DB Wrist Curls[/U]
47lbs x 3 x 20 reps

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[B]Friday[/B]
@ Powerhouse

[U]Close Grip Bench Press[/U]
Could have been better. Gotta get the 3 x 8 reps
to 140-kilos x 7, 7 and 6. Then 1 x 150-kilos (330lbs)

[U]Pullover Machine[/U]
to stack +20-kilos/gym pin

Bwt: 318lbs

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[B]Monday[/B]
@ Powerhouse. Took me longer cos I saw a bunch of people (inc owner) I've not seen in a while. That and loading and unloading takes forever ha ha. Good session

[U]Power Squat Machine[/U]
to 440-kilos/968lbs x 8 reps
(got Ken to help with the racking after)

[U]Leg Press[/U]
to 570-kilos/1254lbs x 8 reps

[U]Seated Leg Curls[/U]
to stack x 16 reps

[U]Leg Extension[/U]
to stack x 16 reps

Bwt: 319lbs

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[B]Tuesday[/B]
Right anterior delt still a bit off but a nice session regardless. @ my home gym. Right upper arm mild pump to 20.25-inches
[U]Close Grip Bench Press[/U]
to 97.5-kilos x 2 x 16 reps

[U]Lat Pulldowns - med double stirrup bar[/U]
to 4/5ths stack x 16 reps

[U]Wrist Roller[/U]
37.5-kilos x 3 x 3 r/p reps
right forearm 16.5-inches

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[B]Thursday[/B]
@ my gym
[U]Seated BB Press[/U]
to 87.5-kilos x 8 reps
Usual faff with front right delt

[U]Hammer DB Curls[/U]
up to 75-kilos (165lbs) x 8 reps
I've been writing 67.5-kilos for ages. But I actually checked and it's 75!!

[U]Skull Crushers[/U]
to 65-kilos x 8 reps
faff with the elbow sleeves

[U]Reverse Wrist Curls[/U]
49.75 x 3 x 15 reps

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 140-kilos x 5. Stopped there cos it was poor. I may have hit the wall on this program. So I went to 150-kilos x 4 x 1 reps

[U]Low Cable Rows[/U]
to stack x 16 reps
Used the gyms new 'Max Grip' style handles (medium width)

Bwt: 319lbs