Mobster's Wrist Roller Work

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[B]Friday[/B]
I'll probably leave off training bench or press next week - let the elbow and shoulder recover. 
[U]Close Grip Bench Press[/U]
Shay and I benched together (he worked to 200kg) so I did lower reps after my warm ups
bar x 20, 60kg x 20, 80kg x 15 the  switched over to singles with Shay - 120, 140 and 150kg

[U]Lat Pulldown - close handled[/U]
1/2 stack x 20, 3/4 x 20 and 21p (stack) x 17 reps

After I put the gym owner through a chest workout and another buddy asked me to push him on legs next time. Fun session

Bwt: 318lbs

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[B]Friday[/B]
After a week off. My right shoulder and elbow are still sore all the time. Might be getting a cortisone jab off a buddy next week. My lower back was a little sore too. 

[U]DOH TB Deadlifts[/U]
to 153.6-kilos T/L x 3 reps then to 173.6-kilos x 1 rep T/O

[U]CG Bench Press[/U]
x 20, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 3 reps, 140-kilos x 1 rep

Bwt: 316.5lbs  

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[B]Monday[/B]
If it's Monday it's...

[U]Lever Squat[/U]
to 260kg x 4 reps (deeper than last time)

[U]Iso Lever Squat[/U]
to 155kg x 4 reps (mis-load as it was meant to be 145)

[U]Lying Leg Curl[/U]
to 10p +1.25kg x 6 reps (meant to be 7)

[U]Leg Extension[/U]
to stack +17.5kg x 4 reps

Bwt: 317.2lbs

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[B]Tuesday[/B]
Usual pain in my right shoulder (tough even to extend it fully overhead - getting that jab Friday hopefully) and elbow (strap on its way)

[U]Seated Press[/U]
 x 20, 32.5kg x 20, 45kg x 20 and 60kg x 16 reps

[U]Hammer Dumbbell Curls[/U]
to 88.5lbs x 19 reps @

[U]Tricep Kickback and TPD[/U]
to 30lbs x 12 + 8p x 16 

[mobsterone]

[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 101.45-kilos x 1, 1, 1, 1, 1, 2, 1 and 1 (9 total)

Bwt: 318lbs

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[B]Friday[/B]

[U]Close Grip Bench Press[/U]
to 140-kilos x 4 x 1 reps

[U]Iso Lever Low Row[/U]
to 120-kilos x 8 reps @

Bwt: 318lbs 

Also put Glen through a leg workout (he was shaking after lol)

[mobsterone]

[B]Monday[/B]
Waiting on a reply to an offer of mine on a Power Squat Machine (I low balled them + wanna part ex my pec dec). @ Powerhouse Gym
[U]Power Squat Machine[/U]
to 490-kilos x 6 (very small twinge stopped me at 6 instead of the aimed for 10)

[U]Leg Press[/U]
to 670-kilos (all I could get on) x 8 reps

[U]Leg Extension[/U]
to stack x 25 reps (meant to be 21... quads a cramping)

[U]Seated Leg Curl[/U]
to stack x 25 reps (another killer set lol)

Bwt: 316lbs

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[B]Tuesday[/B]
Change of pace. I'm gonna start rotating arm/shoulder sessions. See if that helps my shoulder wear and tear

[U]Side Laterals
[/U]bar x 12 reps, 10lbs x 12 reps, 18.5lbs x 12 reps

s/s

[U]Hammer DB Curls[/U]
to 91.5lbs (86lbs+2.5kg) x 8 reps @

s/s

[U]Tricep Kickback + TPD[/U]
18.5lbs x 12, 23.5lbs x 12 and 36lbs x 12 reps. Worked on getting a nice contraction. + 8p x 16 reps

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[B]Thursday[/B]
Did the minimum as 1) busy and 2) moving equipment in the gym to make room for new toy
[U]Two Hand Pinch[/U]
to 102.7-kilos x 4 x 1 reps

Bwt: 314+lbs (surprised it was that low)

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[B]Friday[/B]
Still waiting on bits for cortisone jab and elbow strap (today?? Strap being resent). Kept the volume real low as the issues are still flaring up
[U]Close Grip Bench Press[/U]
to 140-kilos x 2 x 1 and 142.5-kilos x 2 x 1 reps (both first reps sluggish)

[U]Lat Pulldowns - medium handle[/U]
to 21 stack plates x 12 reps

Bwt: 314.5lbs

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[B]Monday[/B]
Delivery day today (noonish). Had the cortisone jab yesterday. My elbow (baring in mind it was into my shoulder) feels better. In spite of the clocks changing I got a bit better sleep with the lesser pain so was up early.
[U]Hatfield SSB Squats[/U]
I stopped at 200kg after a few reps as the shoulder pain was too much although it's already better than it was

[U]Leg Press[/U]
to 675kg x 6 reps (slight left knee twinge)

[U]Lying Leg Curls[/U]
to 10p+1.25kg x 6+1 r/p reps

[U]Leg Extensions[/U]
to stack+17.5kg x 5 reps

Bwt: 315lbs

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[B]Tuesday[/B]
The shoulder still causing me problems - hurry up and work already. And the new bit of kit delivery... urgh... don't ask
[U][U]Seated Press[/U][/U]
bar x 20, 32.5kg x 15+5 (decided to drop reps until shoulder heals), 45kg x 12 and 62.5kg x 8 reps

s/s

[U]Hammer DB Curls[/U]
18.5lbs x 20, 47lbs x 20, 91.5lbs x 9 reps @
 
[U]Tricep Kickback + TPD[/U]
18.5lbs x 12, 29lbs x 12 and 40lbs (36lb db + 4lbs) x 8 reps + 8p x 16 reps

Nice arm pump

Bwt: 314.45lbs

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[B]Wednesday[/B]
Training today in lieu of Thursday. Had to buy a elbow strap via Spud Inc as my forearm too big for the cheaper eBay one.

[U]Two Hands Pinch[/U]
back to 102.7-kilos x 4 x 1 and 2 x 2 (8 total) reps. That little bit more time aided the extra work. 103.95kg next time

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[B]Friday[/B]
Usual issues. But wearing my spud inc elbow strap. @ Powerhouse

[U]Close Grip Bench Press[/U]
to 120kg x 1 reps, 140kg x 1 and 142.5kg x 3 x 1 reps

[U]Iso Mid Lever Row[/U]
to 115kg x 4 reps @. I had to use a resistance band to hold weights on and the left 15kg plate fell off. I guess I'll have to hump the 25kg plates over

Bwt: 314lbs 

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[B]Monday
[/B]Gave the new machine a road test. Faffed about with putting cambridge roll wheels under the frame to sit the weights on if I bottomed out or got injured (training solo). At max weight I was WAY too high. So I'll be working on depth

[U][U]Power Squat Machine[/U][/U]
to 520kg x 4 reps (stupid high) and a deeper one (still not deep enough) x 1 reps
 
[U]Iso Leg Press[/U]
to 155kg x 5 reps (HAF)

[U]Lying Leg Curl[/U]
to 10+1.25kg x 8 r/p reps (5+3x1)

[U]Leg Extension Machine[/U]
to stack+17.5kg x 6 reps (HAF)

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[B]Tuesday[/B]
[U]DB Side Laterals[/U]
Strict as I can so as to not f**k my right shoulder
handle x 12 reps, 10lbs x 12 reps, 21lbs x 10 reps
 
[U]Hammer DB Curls[/U]
to 91.5lbs x 10 reps @

[U]Tricep Kickbacks + TPD[/U]
to 40lbs x 10 reps (felt it more in the left) + 8p x 16 reps

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[B]Thursday[/B]
Up late. Did lots of steps yesterday (2+ x normal levels).
[U]Two Hand Pinch
[/U]Took a while to get 'in the groove'. Also still faffing about with sweet spots / feel on the new machine so played with singles at 200kg
to 103.95-kilos x F, 1 (ugly), F, then 3 x 1 (5 singles total). Soft tissue at the base of the R/Thumb a little sore - as is elbow n shoulder (took elbow strap off during workout)

Bwt: 314lbs

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[B]Friday[/B]
Note to self (slaps side of my own head) - take a bloody painkiller before any presses. I forgot today and owwwwww. Not only but also - put Glyn and his buddy through legs again and was asked by Keith to take photos of his wedding (based off of the photos I post on FB and Insta) = nice. 

[U]Close Grip Bench Press[/U]
All pain... oowww 
x 30, 60kg x 8, 80kg x 6, 120kg x 1, 140kg x 1 and 142.5kg x 4 x 1 reps  

[U]DOH TB DL (all bar last set thumbless)[/U]
Need to do these again soon. Bar is hollow 13.6kg
x 8, 53.6kg x 8, 93.6 x 8, 133.6kg x 6, 173.6 x F then 1 (did more a few weeks ago hence needing to so it again soon)

Bwt: 313.5lbs 

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[B][B]Monday[/B][/B]
[U]Power Squat Machine[/U]
Again lol. Worked on the depth on all sets. Pic taken from the side to ensure I hit it
warm up x 12 then 200kg x 8, 240kg (support belt on) x 8, 280kg x 8, 320kg (power belt on) x 8 and 360kg x 8 reps

[U]Leg Press[/U]
All sets with the 6-inch pad on to increase depth. 205kg x 8, 405kg x 8 and 600kg x 8 reps (hvy)

[U][U]Lying Leg Curls[/U][/U]
4p x 8, 7p x 8 and 10p+1.25kg x 7+1 reps

[U]Leg Extensions[/U]
1/2 stack x 8, 3/4 stack x 8 and stack+17.5kg x 5+1+1 reps (hvy)

Bwt: 313lbs

[mobsterone]

[B][B]Monday[/B][/B]
A PM workout.
[U]Rolling Thunder[/U]
My non-rotating handle (stiff as f**K)
Set up x 8 reps @, +25kg x 8@, +50kg x 1@, +100kg x 1, +125kg x 1@, +150kg x 1@, tried +165kg failed, backed off to +150kg/330lbs x1@ again

[mobsterone]

[B]Tuesday[/B]
Tried to seated press but that right arm was NOT having it (in spite of taking an anti-inflammatory). So...

[U]Front/Forward Lateral Raise[/U]
per arm 10lbs x 10, 18.5lbs x 10, 21lbs x 10 and 23.5lbs x 10 reps

[U]Hammer DB Curls[/U]
per arm 18.5lbs x 12, 47lbs x 12, 91.5lbs x 11 reps 

[U]Tricep Kickback + Pressdowns[/U]
18.5lbs x 12, 29lbs x 12, 40lbs x 11 + 8p x 16 reps

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[B]Tuesday PM[/B]
Grip workout (possible competition)
[U]Hub[/U]
Set up (hub, clip and loading pin = 2.5kg/5.5lbs) x 4 reps either way (2 ways to grip it) both hands, +5kg x 3 e/w @, +7.5kg x 3 e/w @, +10kg x 3 e/w @, +12.5kg x 3 e/w @, +13.75kg x 3 e/w RH only, +15kg x 3 e/w RH only (17.5kg/38.8lbs)

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[B]Friday[/B]
My damn shoulder... huh.

[U]Close Grip Bench Press[/U]
to 120-kilos x 1 reps, 140-kilos x 1 rep, 142.5-kilos x 1, then a complete fail (had to roll it off etc) then 3 x 1 reps. 

[U]One Arm Dumbbell Row[/U]
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 8 reps

Bwt: 314lbs

[mobsterone]

[B]Monday[/B]
Head on - butt kicking mode. Still on a using my new machine vibe
[U]Power Squat Machine[/U]
200-kilos x 8 reps, 280-kilos x 8 reps, 380-kilos x 8 reps

[U]Leg Press[/U]
All done off a pad for depth 
205-kilos x 8 reps, 405-kilos x 8 reps, 610-kilos x 8 reps

[U]Lying Leg Curls[/U]
to 10p+2.5-kilos x 4 reps

[U]Leg Extensions[/U]
to stack+17.5-kilos x 8 r/p reps

Bwt: 313.7lbs 

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[B]Tuesday[/B]
[U]Side Laterals[/U]
to 21lbs x 12 reps@

[U]Hammer DB Curls[/U]
to 91.5lbs x 12 reps@

[U]Tricep Kickback + TPD[/U]
to 40lbs x 12 reps @ + 8p x 16 reps

[U]Penny Pinch[/U]
set up x 4 reps@, +5-kilos x 4 reps@, +10-kilos x 3 reps@, +12.5-kilos x 6 x 1 reps