Mobster's Wrist Roller Work

[mobsterone]

[B]Tuesday[/B]
Lighter day (needed change of pace for biceps)
[U]Side Laterals[/U]
to 23.5lbs x 11 reps @

[U]Alt Dumbbell Curls[/U]
to 23.5lbs x 11 reps @ (flexing the bi at the point of contraction)

[U]Tricep Kickbacks + Tricep Pushdowns[/U]
to 49.2lbs x 11 reps @ then 8p x 16 reps (arm 20-inches)

Bwt: 315+lbs

[mobsterone]

[B]Thursday[/B]
Head back in the game. Visions of huge WR lifts to get into the right frame of mind

[U]Two Hand Pinch[/U]
to 104.2-kilos x 6 x 1 and then a double (2) reps

Bwt: 314.5lbs

[mobsterone]

[B]Friday[/B]
@ Powerhouse
[U]Close Grip Bench Press[/U]
to 150-kilos x 2 x 1 reps

[U]One Arm Low Cable Rows[/U]
to 15p (eqv to 90kg in the hand) x 10 reps

[U]Reverse DB Wrist Curls[/U]
to (loose form) 15-kilos @ x 10 reps

Bwt: 314.5lbs

[mobsterone]

[B]Monday[/B]
Struggling with the heat (looks about to change back to more normal UK weather).
[U]Lever Squat[/U]
x 12 reps, 100kg (mistake as it should have been 50 x 8 then 120 x 8 lol) x 8 reps, 200kg x 8 reps, 270kg x 5 reps (nice depth)

[U]Iso Lever Leg Press[/U]
50kg x 8 reps, 100kg x 8 reps and then  a brutal 155kg x 8 reps

[U]Lying Leg Curls[/U]
4p x 8 reps, 7p x 8 reps, 11p x 7 negs

[U]Leg Extensions[/U]
1/2 stack x 8 reps, stack x 8 reps, +21.25kg x 7 brutal reps

Bwt: 314.5lbs 

[mobsterone]

[B]Tuesday[/B]
[U]Seated Press[/U]
to 62.5kg x 4 reps

[U]Hammer DB Curls[/U]
to 72.5kg x 5 reps @

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

Bwt: 315lbs 

[mobsterone]

[B]Wednesday[/B]
In lieu of Thursday. Visualization again helped

[U]Two Hand Pinch[/U]
to 104.7-kilos (up another 1/2kg) x 4 x 1 and then 2 x 1 (2nd almost slipped). No 1 ok but 2-4 solid

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 150kg x 3 x 1 reps

[U]DOTBDL[/U]
Thumbless
to 173.6kg 1 rep

Thumbover
to 203kg x 1 rep (vid)

[U]Dumbbell Wrist Curls[/U]
to 37.5kg x 9 reps @

[mobsterone]

[B]Monday[/B]
Had some fun humping my pec dec into the hallway ready for a buyer to collect tomorrow. Easier than last time, cos I know how, but still heavy. Nice pump, during the workout, at the top of the inner thigh

[U]Power Squat Machine[/U]
to 450-kilos / 990lbs x 5 reps

[U]Leg Press[/U]
to 650-kilos (1400+lbs) x 8 reps

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

[U]Leg Extensions[/U]
to stack +21.25-kilos x 8 reps (6+1+1)

Bwt: 316+lbs

[mobsterone]

[B]Tuesday[/B]
Busy day today. Gym, podcast (hopefully 2) and then someone is over to collect my pec dec... and me supposedly semi retired lol

[U]Side Laterals[/U]
to 23.5lbs x 12 reps

[U]Dumbbell Curls[/U]
working on contracting the biceps as before. The left feels it more
to 23.5lbs x 12 reps

[U]TKB and TPD[/U]
Nice little pump
to 49.2lbs x 12 reps + 8p x 16 reps

Bwt: 316.8lbs

[mobsterone]

[B]Thursday[/B]
Allowed myself to get distracted and behind on the day.

[U]Two Hand Pinch[/U]
to 105.2-kilos x F, F, 1*, 1, 1, 1, F and 1
*solid

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym

[U]Close Grip Bench Press[/U]
to 150kg/330lbs x 4 x 1 reps

[U]Lat Pulldowns[/U]
to stack (21p eqv to 125kg) x 12 reps using med mag grip

[U]Reverse Wrist Curls[/U]
to 12.5kg x 8 hard reps

Bwt: 317.5lbs

[mobsterone]

[B]Monday[/B]
@ My gym
[U]SSB Hatfield Squat[/U]
bar x 8 reps, 60kg x 8 reps, 160kg x 8 reps, 240kg x 7 (HAF) reps
 
[U]Leg Press[/U]
205kg x 8 reps, 405kg x 8 reps, 660kg x 4 reps

[U]Lying Leg Curls[/U]
4p x 8 reps, 7p x 8 reps, 11p+2.5kg x 4 negatives reps

s/s

[U]Leg Extensions[/U]
1/2 stack x 8 reps, stack x 8 reps, +22.5kg x 45 reps

Bwt: 316.8lbs

[John Knowlton]

killer

[mobsterone]

It was a good one

 

[B]Tuesday[/B]
@ My gym

[U]Seated Press[/U]
to 62.5-kilos x 5 reps

[U]Hammer DB Curls[/U]
to 72.5-kilos x 6 reps @

[U]Skull Crushers + TPD[/U]
to 52.75-kilos x 8 reps +9p x 12 reps

Bwt: 316+lbs

[mobsterone]

[B]Thursday[/B]
Argghh... what a ***king day. Lost (found eventually) my book with debit cards, cash etc. Car needed (had a call from GF just as we started the podcast (arrgghh) to say it was working. And the gym stuff was a pain too. I had to break the kit down, rebuild it, tighten etc and then restart. I timed out at noon as I wad due to do a podcast then.

[U]Two Hand Pinch[/U]
22.7kg x 8 reps, 57.7kg x 6 reps, 77.7kg x 1, 105.2kg x F, F, 1/2 and 1/2. Broke it down and reset it (half an eye on the clock). 57.5kg x 1, 77.7kg x 1, 97.7kg x 1, 100.2kg x 1, 102.7kg x 1, 103.7kg x 1 and 104.7kg x 1 then timed out.

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. Forgot to take pain pill for shoulder
[U]Close Grip Bench Press[/U]
to 152.5kg (@ 335lbs) x 2 x 1 reps

s/s

[U]Mid-Iso-Row[/U]
to 125kg x 5 (ugly) reps (PB)

[U]Dumbbell Wrist Curls[/U]
Nice solid worlkout on this. Fastish to begin with then slowed for the heavier sets
10kg x 12 reps, 20kg x 12 reps, 30kg x 10 reps, 37.5kg x 10 reps

Bwt: 317lbs

[mobsterone]

[B]Monday[/B]
[U]Lever Squat[/U]
to 270kg (594lbs) x 6 reps

[U]Iso Leg Press[/U]
to 160kg/352lbs x 4 reps

[U]Lying Leg Curls[/U]
to 11p+2.5kg x 5 neg reps

[U]Leg Extensions[/U]
to stack+22.5kg x 5 reps

Bwt: 316lbs

[mobsterone]

[B]Tuesday[/B]
No faff or fluff as the GF's family are over soon. Gym, podcast then out n about

[U]Side Laterals[/U]
to 29lbs x 8 reps

[U]Alt Dumbbell Curls (cont)[/U]
to 29lbs x 8 reps

[U]Tricep Kickback + TPD[/U]
to 51.4lbs x 8 reps + 9p x 13 reps

Bwt: 317lbs

[mobsterone]

[B]Thursday[/B]
Woke at stupid o'clock which messed up my energy levels. However, pulled my head out of my butt so...

[U]Two Hand Pinch[/U]
to 105.7-kilos x 6 x 1 reps. Job done

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. I took a sample of my Vanilla Ice Cream (new hobby). Very popular. So much so I just ordered three more flavours (Rum & Raisin, lemon and ginger) to go with the Vanilla, White Choc and Strawberries and Cream (batch already made with frozen strawberries added) and a bunch of 4oz cups with lids for samples (possible sales)

[U]Close Grip Bench Press[/U]
I remembered to take a pain pill
to 152.5-kilos x 3 x 1 reps (last was best with tiny sticking point mid-range first 2)

[U]DOTBDL[/U]
T/L to 173.6-kilos x 1 rep
T/O to 206.1-kilos x 1 rep (slight twinge and left hand nearly went)

Bwt: 314lbs

[mobsterone]

[B]Monday[/B]
Took a while to get my thumb out of my butt

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

[U]Leg Press[/U]
to 660kg x 5 reps (1+4... first one was HAF)

[U]Lying Leg Curls[/U]
to stack x 6 negs (forgot to add weight)
 
[U]Leg Extensions[/U]
to stack+22.5kg x 6 reps

[mobsterone]

[B]Tuesday[/B]
Just about on time for a change lol. Podcast etc after

[U]Seated BB Press[/U]
to 62.5-kilos x 6 reps

[U]Hammer DB Curls[/U]
to 72.5-kilos x 7 reps @

[U]Skull Crushers + TPD[/U]
(killed this)
to 54-kilos x 8 reps (let bar touch floor between reps) + 9p x 14 reps

Bwt: 317lbs

[mobsterone]

[B]Thursday[/B]
Took my time. Nice rock solid session

[U]Two Hand Pinch[/U]
to 105.7-kilos x 5 x 1 reps. Only the last one was a real proper test.

Ummed and ahh'ed about maybe working on forearm size for a bit. They're just under double the wrist size right now and I've had them over double previously. 

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 152.5-kilos x 4 x 1 reps (up the weight next time)

[U]Chest Supported Barbell Rows[/U]
60-kilos x 8 reps, 100-kilos x 8 reps, 140-kilos x 6+1+1 reps

[U]Reverse Wrist Curl[/U]
7.5-kilos x 12 reps, 10-kilos x 12 reps, 12.5-kilos x 9 reps

Bwt: 316lbs

[mobsterone]

[B]Monday[/B]
The day of the Queens funeral. I wasn't going to watch but ended up looking at loads of it. Back in the day I played a back office roll (dealing with members of the public calling in as I had good knowledge of central London) for the Lady Di funeral and a traffic control role for a VIP funeral at Westminster Abbey (lots of Embassies paid their respects). Awesome pageantry

However, it was also leg day so

[U]Hatfield Squats[/U]
upped the weight just cos
to 260-kilos/572lbs x 4 reps

[U]Leg Press[/U]
to 660-kilos x 6 reps

[U]Lying Leg Curls[/U]
to 11p+2.5-kilos x 7 negatives (hard)

[U]Leg Extensions[/U]
to stack+22.5-kilos x 7 reps

Bwt: 318lbs+