Mobster's Wrist Roller Work

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[B]Monday[/B]
What a grind of a day... done but hot damn it was hard
[U]Lever Squat[/U]
Always fun reracking the weight after. Went ATG on the early sets and just 'to depth' on the heavier
to 260kg x 6 reps

[U]Iso Leg Press[/U]
to 155kg x 6 reps

[U]Lying Leg Curls[/U]
to 11p+1.25kg x 4 negative reps

s/s with

[U]Leg Extensions[/U]
to stack+21.25kg x 4 reps

Bwt: 314lbs+

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[B]Monday pm[/B]
[U]One Hand Pinch 100mm/4-inch Wide set up[/U]
LH: 43.75kg x 2 x 3 reps
RH: 63.20kg x 5 reps

[B]Tuesday[/B]
The usual shoulder mobility work (20/20/20)
[U]Side Laterals[/U]
forgot to note top weight and reps

[U]Hammer Dumbbell Curls (one arm at a time once heavy)[/U]
to 108lbs x 8 reps then 71.25kg/156.75lbs (plus handle etc) x 4 reps

[U]Tricep Kickbacks + pump set of Tricep Pressdowns[/U]
to 49.2lbs x 8 reps + 8p x 16 reps

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[B]Friday[/B]
Trained at Powerhouse with a buddy. The last time he went heavy with me was 2019 and boom - he has that old man strength and hits the same numbers ha ha. I forgot to take a pain killer and ouch... my right shoulder hurt like a bitch
[U]Close Grip Bench Press[/U]
to 140kg/308lbs x 4 x 1 reps (spot on the last rep from my buddy)

[U]One Arm Dumbbell Row[/U]
to 90kg/198lbs x 8 reps a side
 
[U]Dumbbell Wrist Curls [/U]
to 40kg/88lbs x 12 reps LH (should issue meant I only went to 30kg/66lbs RH)

Bwt: 316.5lbs

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[B]Monday[/B]
[U]Power Squat Machine[/U]
to 430kg x 5 reps

[U]Leg Press[/U]
to 650kg x 5 reps

[U]Lying Leg Curls[/U]
to 11p+1.25kg x 5 reps

[U]Leg Extensions[/U]
to stack+21.25kg x 5 reps

Bwt: 316lbs

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[B]Monday pm[/B]
I wasn't sure if I wanted to do this but it ended up being good. Hungry after

[U]One Hand Pinch work[/U]
to 
LH: 45-kilos x 2 x 3 reps
RH: 62.5-kilos x 5 reps

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[B]Tuesday[/B]
Nice pump (esp in right arm) when done
[U]BB Seated Press[/U]
20/20/20 then bar x 8 reps, 30kg x 8 reps, 45kg x 8 reps, 60kg x 6 reps

[U]Hammer DB Curls[/U]
18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 8 reps, 71.25kg+ x 6 reps (more there)

[U]Skull Crushers + TPD[/U]
19kg x 12 reps, 39kg (mis-load) x 10 reps, 51.5kg x 8 reps (more there). 8p x 16 reps

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[B]Wednesday [/B]
In lieu of Thursday. Hands locked in better. Small (tiny) tear at the base of the right thumb also meant I adjusted that grip very slightly.
[U]Two Hand Pinch[/U]
to 102.2kg/224.84lbs x 6 x 1 reps

Bwt: 314.45lbs

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[B]Friday[/B]

@ Powerhouse. Usual faff wit right shoulder (hurt on 1st 142.5kg effort. Ok on 2nd)

[U]Close Grip Bench Press[/U]

to 142.5kg x 2 x 1 reps

 

[U]Iso Lever Mid Row [/U]

to 120kg/264lbs a side x 5 reps @ 

Had to get Kirk to hold the weights on as 6 plates a side fills the loading pins

 

 

[U]Reverse Dumbbell Wrist Curls[/U]

to 12.5kg x 12 reps

 

Bwt: 313+lbs. Starting to lean out aided by sun giving me a tan too. 

[mobsterone]

[B]Monday[/B]
Hot as all hell but I got it into my head to Hatfield Squat 300kg... so off to Powerhouse I went (spot, safety, etc)
[U]Hatfield Squat[/U]
to 320-kilos/704lbs x 1 reps. Easy enough except no matter what the weight is the pressure on your neck bites lol
Took a photo
 
[U]Leg Press[/U]
to 680-kilos x 5 reps (not that deep as I wasn't using a pad at Powerhouse)

[U]Seated Leg Curl[/U]
to stack x an easy 8 reps

[U]Leg Extension[/U]
to stack x an easy 8 reps

Bwt: 315lbs

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[B]Tuesday[/B]
[U]Side Laterals[/U]
to 23.5lbs x 9 reps

[U]Hammer DB Curls[/U]
to 71.25kg x 6 reps
 
[U]Tricep Kickback + TPD[/U]
to 49.2lbs x 9 reps + 8p x 16 reps

Bwt: 316lbs

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[B]Tuesday pm[/B]
[U]One Hand Pinch[/U]
Set up is 1.95-kilos
BH: 17.5-kilos x 3 reps @, 27.5-kilos x 3 reps @, 37.5-kilos x 3 reps @
LH: 46.25-kilos x 2 x 3 reps
RH: 50-kilos x 3 reps, 63.75-kilos (about 65.65-kilos total) x 1* + 3 reps (*collar let go so I had to put the load back on and continue)

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[B]Thursday[/B]
The heat, as per other logs, is a trying drain (esp at night). But it is what it is. Let's kick butt anyway
[U]Hercules Pillar type lift am[/U]
to set up + 90-kilos x 3 reps @

It might not have been a good idea to try this cos I was drained later
 
[U]Two Hand Pinch pm[/U]
to 102.7-kilos x 2 x 5 then 4 (3 were hard) x 1 reps

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[B]Friday[/B]
@ Powerhouse. Worked with Kirk Dul who ended up getting a 2x bwt Bench Press (160kg). He gave me a 4XL t-shirt for my help and advice (pic on Insta). Super nice touch

[U]Close Grip Bench Press[/U]
to 142.5-kilos x 3 x 1 reps (last 1 best)

[U]Close Grip LPD [/U]
to stack x 12 reps

[U]Forearm Curls with DB[/U]
to 40-kilos x 10 reps

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[B]Monday[/B]
It might be crazy hot (for the UK) outside but my home gym is a fully internal space (no windows and only one small Axia vent (knackered) so it's always cool / cold. Plus it's leg day!

[U]Lever Squat[/U]
ti 270kg (594lbs) x 4 reps

[U]Iso Leg Press[/U]
to 155kg x 7 reps (HAF)

[U]Lying Leg Curl[/U]
to 11p+1.25kg x 5 negatives

[U]Leg Extensions[/U]
to stack+1.25kg x 5 reps

Bwt: 314lbs

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[B]Tuesday[/B]
Another heated outside but cool in my gym day. Usual warming and working on range of movement on my shoulder stuff
[U]Seated Press[/U]
to 60kg x 7 reps

[U]Hammer DB Curls[/U]
to 71.25kg x 7 reps @

[U]Skull Crusher + TPD[/U]
Screwed up loading but...
29kg x 12 reps, 52.75kg x 4 reps + 8p x 16 reps

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[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 102.7-kilos x F then 5 x 1 reps (modified lifting style a tiny bit)

Bwt: 313lbs

[mobsterone]

[B]Thursday[/B]
@ Powerhouse
[U]Close Grip Bench Press[/U]
to 142.5kg x 4 x 1 reps (first worst last best). Gym owner spotting me. His brother gave me a pulldown bar

[U]Iso Lever Low Row[/U]
to 125kg/275lbs x 6 reps a side

[U]Reverse Wrist Curls[/U]
to 12.5kg/27.5lbs x 12 reps

Bwt: 314lbs

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[B]Monday[/B]
[U]Power Squat Machine[/U]
to 450kg (added a 20kg bar and used a band to hold it on) x 6 reps (HAF)

[U]Leg Press[/U]
to 650kg x 6 reps

[U]Lying Leg Curls[/U]
to 11p+1.25kg x 6 negatives

[U]Leg Extensions[/U]
to stack +21.25kg x 6 reps

Bwt 315lbs

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[B]Tuesday[/B]
[U]Side Laterals[/U]
to 23.5lbs x 10 reps @

[U]Hammer DB curls[/U]
to 71.25kg x 8 reps @

[U]Tricep Kickbacks + TPD[/U]
to 49.2lbs x 10 reps @ + 8p x 16 reps

Bwt: 313lbs

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[B]Wednesday [/B]
In lieu of Thursday
[U]Two Hand Pinch[/U]
kept the small tweak in (just need to remind myself every time)
to 103.2kg x 1, 1, 2 and 2

Bwt: 313lbs

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[B]Friday[/B]
Worked with a teenager (he went to 60-kilos/132lbs) on the bench
[U]Close Grip Bench Press[/U]
to 147.5kg x 2 x 1 reps (2nd better than the first as per) 

[U]DOHTB Deadlifts[/U]
TL to 173.6kg x 1 rep and then to 193.6kg x 1 rep then 2 x fail (I could feel the thumb opening) at 203.6kg

Bwt: 316lbs  

[mobsterone]

[B]Monday[/B]
Head on for a squat session... almost made it too lol. @Powerhouse Gym

[U]Hatfield Squat[/U]
to 300kg/660lbs x 2 reps (planned on a double with 320kg... failed and just re-racked it)

[U]Leg Press[/U]
to 680kg x 8 reps (no pad @Powerhouse)

[U]Leg Extensions[/U]
to stack x 15 reps

[U]Lying Leg Curls[/U]
to stack x 15 reps

Bwt: 316lbs

[mobsterone]

[B]Tuesday[/B]
Usual shoulder warm ups
[U]Seated Press[/U]
to 60kg x 8 reps (pain as per)

[U]Hammer DB Curls[/U]
to 72.5kg x 4 reps - easy

[U]Skull Crushers + TPD[/U]
to 52.75kg x 8 reps (easy) + 8p x 16 reps

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[B]Thursday[/B]
[U]Two Hand Pinch[/U]
to 103.7kg (up a 1/2kg) x 1, 1*, 2*, 1
*solid reps

Bwt: 313lbs

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[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
bar etc x 30+ reps, 60kg x 8 reps, 80kg x 6 reps, 120kg x 1 rep and 147.5kg x 3 x 1 reps

[U]Lat Pulldowns[/U]
I just purchased a copy of the Vince Gironda File No1 and he mentions chins pulling to the lower chest so I did my pulldowns with a close grip in that style. It was a bit loose on the last set but felt real nice at 18 stack plates
8p x 12, 14p x 12, 18p x 12 and 21p (stack) x 12 reps

[U]Dumbbell Wrist Curls[/U]
10kg x 12 reps @, 20kg x 12 reps @, 30kg x 12 reps @, 42.5kg x 5 reps RH and I had to drop to 37.5kg x 6 reps LH (ugly rep)

Bwt: 314lbs