Mobster's Wrist Roller Work

[mobsterone]

[B]Monday am[/B]
Brutal leg day today

[U]Power Squat Machine[/U]
to 410kg x 8 reps. Getting to depth made this brutal

[U]Leg Press[/U]
to 630kg x 8 reps HAF

[U]Lying Leg Curls[/U]
to 10p+2.5kg x 8 negatives

[U]Leg Extensions
[/U]to stack +20kg

Bwt: 320lbs 

[mobsterone]

[B]Monday pm[/B]
[U]Stub Work[/U]
BH: +5kg x 5 reps @, +7.5kg x 3 reps @, +10kg x 3 reps @, +12.5kg x 3 reps @, +13kg x 1 rep@, +13.5kg x 1 rep @
RH: +13.75kg (16.05kg/35.31lbs) x 5 x 1 reps. I also attempted +15kg (17.3kg) but failed

[U]Reverse Dumbbell Wrist Curls[/U]
10lbs x 20 reps @, 18.5lbs x 20 reps @, 23.5lbs x 20 reps @. Nice pump / filling the sleeves

[mobsterone]

[B]Tuesday[/B]
[U]Press work[/U]
using the rack and light bar as before but fewer reps. I was able to work to using the Olympic Bar and adding 10kg. 

[U]Hammer DB Curls[/U]
to 103lbs x 8 reps @

[U]Skull Crushers + TPD[/U]
to 49kg x 10 reps +8p x 16 reps

[mobsterone]

[B]Tuesday pm[/B]
[U]Horn Lift[/U]
Mimics picking up a Blacksmiths Anvil by the Horn - oldtime strength feat 
BH: +20kg x 3 reps @, +40kg x 3 reps @, 
RH: +61.25kg x 3 reps @, +62.5kg x 3 reps @ (up 2.5kg from last time)

[mobsterone]

[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 99.45kg x 5 x 1 reps (more there if I wanted)

Bwt: 324lbs

[mobsterone]

[B]Thursday pm[/B]
A beast of a session. Forearm pump (Right side was 16.75-inches). Felt good going in and smashed the numbers. Usual faff setting up
[U]One Hand Pinch Work[/U]
to 
LH: to 47.5kg (about 49.05kg) x 3 reps
RH: to 48.75kg (scaled at 50.7kg/111.54lbs) x 1 reps

[U]Strength Shop Inch Dumbbell Work[/U]
Kept this brief
3 reps @. 78kg/172lbs

[mobsterone]

[B]Friday am[/B]
Might do a PM too. Podcast soon
[U]Iso Bench Press[/U]
to 62.5-kilos x 8 reps

[U]Lat Pulldowns (close grip handle)
[/U]to stack + 2 stacker plates x 12 reps
Worked on range of movement due to the (but improving) frozen shoulder issue

[U]DOHTBDL[/U]
Thumb less to 173.6-kilos x 1 rep
Thumb over to 193.6-kilos (tried 203.6-kilos too but failed)

Bwt: 324lbs

[mobsterone]

[B]Monday[/B]
It's not a good leg day if you're not questioning your sanity... deffo one of those days.
[U]SSB Hatfield Squats[/U]
to 240-kilos x 4 reps.
NB: legs loved this - loads more reps there - but my damn right shoulder hated it. I even sat in the hole on rep 4

[U]Leg Press[/U]
to 640-kilos x 6 reps

[U]Lying Leg Curls[/U]
to 11p x 4 negatives

[U]Leg Extensions[/U]
to stack+20-kilos x 5 reps

Bwt: 232lbs

[mobsterone]

[B]Monday pm[/B]
[U]Stub Work[/U]
BH: set up +5kg x 3 reps @, +7.5kg x 3 reps @, +10kg x 3 reps @, +12.5kg x 2/3
RH: +13.75kg x 1, 1, F 1, 1. Added a 1/2kg for +14.2.5kg (16.55kg total) x 1/2 then 2 x 1 reps 
   
[U]Reverse Wrist Curls[/U]
10lbs x 20 reps, 18.5lbs x 20 reps, 29lbs x 15 reps

[mobsterone]

[B]Tuesday am[/B]
Hard only cos I'm into the 'f**k myself up' part. One more grind tonight then 3 days rest.

[U]Press with light bar for frozen shoulder[/U]
low, med and high angles 4 x 20 reps

[U]Side Laterals[/U]
to 23.5lbs x 8 reps @

[U]Hammer DB Curls[/U]
to 103.6lbs x 9 reps @

[U]Tricep Kickback + TPD[/U]
to 47lbs x 11 reps + 8p x 16 reps

[mobsterone]

[B]Monday[/B]
Leg day was HARD. But... it still got done

[U]Lever Squat[/U]
to 260kg x 5 reps

[U]Iso Lever Leg Press[/U]
to 155kg x 5 reps

[U]Lying Leg Curls[/U]
to 11p x 6 negative reps

[U]Leg Extensions[/U]
to stack+20kg x 6 reps

Bwt: 321lbs

[mobsterone]

[B]Tuesday[/B]
Still working on my right shoulder mobility. It's getting better. Usual light bar ranges of movement x 20 reps

[U]Seated BB Press[/U]
20kg bar x 8 reps, 30kg x 8 reps, 40kg x 8 reps, 50kg x 8 reps
 
[U]Hammer DB Curls[/U]
to 103.6lbs x 11 reps

[U]Skull Crushers + TPD[/U]
to 49kg x 11 reps + 8p x 16 reps

Bwt: 319lbs

[mobsterone]

[B]Wednesday[/B]
In lieu of Thursday. Up crazy early then running late (2 podcasts recorded) and yet... nice solid grip on Pinch
[U]Two Hand Pinch[/U]
to 99.7-kilos x 5 x 1 and 2 x 2 reps

[mobsterone]

[B]Friday[/B]
First time in months benching. It still hurt but I was happy I was able to do it. Also did shoulder mobility work at the end
[U]Close Grip Bench Press[/U]
bar x 30 reps, 40kg x 8 reps, 60kg x 8 reps, 90kg x 6 reps, 100kg x 4 reps, 120kg x 1 rep and 140kg x 1 rep

s/s 

[U]Lat Pulldowns[/U]
tried pullovers but not enough mobility yet)
1/2 x 12 reps, 3/4 x 12 reps, stack (21p) x 8 reps

[U]Reverse Wrist Curls[/U]
to 12.5kg x 16 reps

[mobsterone]

[B]Monday[/B]
I managed to scratch my right ankle towards the end of the workout. Bled like a stuck pig lol
[U]Power Squat Machine[/U]
to 420-kilos x 4 reps

[U]Leg Press[/U]
to 640-kilos x 8 reps (heavy lol)

[U]Lying Leg Curl[/U]
11p x 7 negative reps

[U]Leg Extensions[/U]
to stack + 20kg x 7 reps

Bwt: 318.3lbs

[mobsterone]

[B]Monday PM[/B]
[U]Wide Grip Pinch (100mm/4-inches)[/U]
to
LH: 42.5kg (approx 44.5kg total) x 2 and then x 3 reps
RH: to 57.5kg (about 59.5kg total) x 5 reps (video on FB)

[mobsterone]

[B]Tuesday[/B]
Usual press medley rehab
[U]Side Laterals[/U]
10lbs x 12 reps, 18.5lbs x 12 reps, 23.5lbs x 9 reps @

[U]Hammer DB Curls[/U]
18.5lbs x 12 reps, 47lbs x 12 reps, 104lbs x 12 reps

[U]Tricep Kickbacks + TPD[/U]
18.5lbs x 12 reps, 29lbs x 12 reps, 47lbs x 12 reps + 8p x 16 reps

Bwt: 318lbs

[mobsterone]

[B]Wednesday[/B]
In lieu of Thursday
[U]Two Hand Pinch[/U]
Nice locking in of the hands again
to 100.7-kilos x 8 x 1 reps

Bwt: 315.35lbs 

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. No pain pills for 3 days but I took one today just in case. Minor lower back spasm on cable rows
[U]Close Grip Bench Press[/U]
to 140kg x 2 x 1 reps

[U]One Arm Low Cable Rows[/U]
to 16p x 8 reps. I then jumped to the whole stack (one arm) and got 3 ugly RH reps

[U]Adjustable Thick Bar[/U]
Set up + 40kg x 3 reps @, 80kg x 3 reps @ , 120kg x 1 rep @ and 130kg x 1 @ (missed a RH with 140+)

Bwt: 313lbs (no hoody on)

[mobsterone]

[B]Monday[/B]
I made sure to stretch and warm up well due to that stiffish back.
[U]Hatfield Squat with SSB[/U]
to 240kg x 5 reps

[U]Leg Press[/U]
to 650kg x 4 reps

[U]Lying Leg Curls[/U]
to 11p x 8 negs

[U]Leg Extensions[/U]
to stack + 20kg x 8 reps (6+1+1)

Bwt: 313.45lbs

[mobsterone]

[B]Monday pm[/B]
[U]One Hand Pinch[/U]
Set up (1.95kg) plus
LH: to 42.5kg (44.45kg) x 2 x 3 reps
RH: to 60kg (61.95kg) x 3 reps

[mobsterone]

[B]Tuesday[/B]
Usual current reps for mobility
[U]Seated Press[/U]
bar x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 4 reps

s/s

[U]Hammer Dumbbell Curls[/U]
18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 4 reps

[U]Skull Crushers + TPD[/U]
19-kilos x 12 reps, 29-kilos x 12 reps, 49-kilos x 12 reps (wasn't too hard = nice) +8p x 16 reps

Bwt: 314+lbs 

[mikhael]

What stands for TPD?

[mobsterone]

On 6/21/2022 at 1:12 PM, mikhael said:

What stands for TPD?

Tricep Pressdowns

[B]Wednesday[/B]
[U]Two Hand Pinch[/U]
to 101.7-kilos x 7 x 1 reps (first 2 (of 9) were fails)

Bwt: 314+lbs 

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 140kg/308lbs x 3 x 1 reps

[U]Iso Low Lever Row[/U]
45kg x 8 reps, 90kg x 8 reps and 120kg/264lbs x 6 reps @

[U]Hammer Curls [/U]
(done for the 'gram) I ended up one arm hammer curling the 90kg/198lbs dumbbell for reps. Check out this screen grab:

[URL="https://www.instagram.com/p/CfL1SITNrzo/"]https://www.instagram.com/p/CfL1SITNrzo/[/URL]

What's kinda f**ked up is, as per my log, I've been no where near this weight (quite deliberately) for a year. This past Tuesday I did 108lbs for 8 reps. But fetch out a camera and...

Both hands: per dumbbell x 10kg/22lbs x 12 reps, 20kg/44lbs x 10 reps, 30kg/66lbs x 8 reps, 40kg/88lbs x 6 reps, 50kg/110lbs (already more than recently) x 6 reps, 60kg/132lbs x 6 reps. Then, right hand only 70kg/154lbs x 4 reps (did this a couple of sets trying to get photos). Switched to video and screengrabs 80kg/176lbs x 4 reps and finally 90kg/198lbs x 4 reps (more there if I wanted it lol) 

Bwt: 318lbs