Mobster's Wrist Roller Work

[mobsterone]

[B]Friday[/B]
@ Powerhouse
[U]Close Grip Bench Press[/U]
to 157.5-kilos x 1 easy rep (2 singles next time)

[U]Mid-Iso Row[/U]
to 120-kilos x 6 reps a side (1 at a time)

[U]Dumbbell Wrist Curls[/U]
Strong today
to 40-kilos / 88lbs x 7L/9R

Bwt: 321lbs gym scales

[mobsterone]

On 10/19/2022 at 6:19 PM, John Knowlton said:

Killer leg day 

Lok at todays lol

 

[B]Monday[/B]
Went to Powerhouse for a change. 

[U]Power Squat Machine[/U]
to 510-kilos x 6 reps (prob the eqv of 460 on mine)

[U]Leg Press[/U]
to 690-kilos x 8 reps (not as deep as on mine cos of the lack of the extra pad I use - prob the eqv of 660kg x 8 reps)
 
[U]Lying Leg Curl[/U]
diff machine from mine (actually never used this ever before)
to 14px 6+1+1 reps. No negs (not poss)

[U]Leg Extensions[/U]
to stack x 12 reps (deffo less weight than mine)

Bwt: 22st 12lbs

[John Knowlton]

Nice . That’s a lot of weight you are pushing.

supper strong 

[mobsterone]

[B]Tuesday[/B]
A hard one but done in 43 minutes
[U]Seated BB Press[/U]
to 65kg x 5 reps (more there)

[U]Hammer DB Curls[/U]
to 75kg dumbbell x 5 reps @
 
[U]Skull Crushers + TPD[/U]
29kg x 12 reps, 49kg x 10 reps, 69kg x  heavy reps + 10p x 10 reps

Bwt: 321lbs

[mobsterone]

[B]Wednesday[/B]
Ribs aching from Power Squat Machine work (the pressure of it pressing down and you bracing makes lats and ribs work). But... I got my head on.
[U]Two Hand Pinch[/U]
to 107.2-kilos x 4 (of 5 attempts) x 1 reps

Bwt: 321lbs

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 157.5-kilos x 2 x 1 reps (2nd flew up)

[U]DOTBDL[/U]
t/l to 173.6-kilos at which point I switched to thumb over. I worked to a single at 206.1-kilos

[U]Reverse Wrist Curls[/U]
to 12.5-kilos x 12 reps (hard lol)

Bwt: 321lbs

[mobsterone]

[B]Monday[/B]
Took ages getting my butt in gear etc then... That's gonna leave a bruise: 260kg Hatfield Squats (6 reps) not reracked properly so, at some point, I end up with my right hand under the right hand side pinned between the barbell and the cross bar / safety. I squat it off and then the weights went everywhere. Hand is sore to the touch but no bones broken. The joys of training solo. 

[U]Hatfield Squats[/U]
to 260kg x 6 reps 
Right kneecap tweaking a little so I put on wraps for the heavy leg press

[U]Leg Press[/U]
to 665kg x 6 reps

[U]Lying Leg Curls[/U]
to 11p+3.75kg x 5 Negatives

[U]Leg Extensions[/U]
to stack+23.75kg x 5 reps

[John Knowlton]

One more great leg day. Sorry about your hand and knee.

[mobsterone]

21 hours ago, John Knowlton said:

One more great leg day. Sorry about your hand and knee.

Cheers fella

[B]Tuesday[/B]
Right hand is sore. No bruising yet
[U]Side Laterals[/U]
to 29lbs x 12 reps

[U]Alt Dumbbell Curls[/U]
to 29lbs x 12 reps

T[U]ricep Kickbacks + TPD[/U]
to 55.8lbs x 12 reps + 10p x 12 reps

[mobsterone]

[B]Wednesday[/B]
[U]Two Hand Pinch[/U]
Annoyingly I suspect the injury to my right hand HAS had an affect. I got to 97.7kg (my last warm up) easily. The working weight I took 3 attempts at... called it a day. Next week

[mobsterone]

[B]Friday[/B]
@ Powerhouse gym
[U]Close Grip Bench Press[/U]
Last weeks session I more or less threw up the 2nd single. It was easy. So I decided today was hit the big one day
Broomstick x 30 reps, bar x 10-12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 120-kilos x 1 rep. Sleeves on as per. 157.5-kilos x 1 rep (easy), 160-kilos x 1 rep (easy), 165-kilos x 1 rep (ok). Took my sweet time then hit my annual 170-kilos x 1 rep (video'd) at age 58. 3rd year on the trot. I'd say it's taking me a little longer every year but boom just the same lol

[U]Lat Pulldowns (wide mag grip)[/U]
to 18p x 15 reps (wanted the stack x 15 but someone else got on the machine so...)

[U]Dumbbell Wrist Curls[/U]
to 40-kilos x 8L and 10R (had to reset left)
 
Bwt: 321lbs 

[mobsterone]

[B]Monday[/B]
Trained with a buddy from Powerhouse (aka Kirk Dul). Lots of talking but also lots of heavy weights

[U]Lever Squat[/U]
to 290kg/578lbs x 4 reps

[U]Iso Leg Press[/U]
to 160kg x 7 reps

[U]Lying Leg Curls[/U]
to 11p + 3.75kg x 6 reps

[U]Leg Extensions [/U]
to stack +23.75kg x 6 reps

Bwt: 319lbs 

[John Knowlton]

Leg days are the best 

[mobsterone]

[B]Tuesday[/B]
[U]Seated BB Press[/U]
to 65-kilos x 6 reps

[U]Hammer DB Curls[/U]
to 80-kilos x 4 reps @

[U]Skill Crushers + TPD[/U]
to 69-kilos x 7 reps +10p x 13 reps

Bwt: 321lbs

[mobsterone]

[B]Wednesday[/B]
[U]Two Hand Pinch[/U]
test session following hand injury
to 97.7kg x 1 rep, then 102.7kg x 1 rep, 107.7kg x 5, of 8 attempts (2 fails and also one ugly barely there rep)

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. Super busy with the guys - lots of chats about the mental side of training. That took an hour. So no time for reverse wrist curls

[U]Close Grip Bench Press[/U]
Trained with a member (one of the younger newer guys - quite bug with potential) and got him to a PB
To 140-kilos/308lbs (apparently their new plates are all off - as in every damn one is heavier lol So my 140 was either 143 or as much as 147!) x 2 reps (nearly did 3 (next time)

[U]One Arm Dumbbell Rows[/U]
to 90-kilos/198lbs x 8 reps

[mobsterone]

[B]Monday[/B]
90 minutes flat out
[U]Power Squat[/U]
to 460-kilos x 4 reps

[U]Leg Press[/U]
to 665-kilos x 6 reps

[U]Lying Leg Curl[/U]
to 11p +3.75-kilos x 6 negatives

[U]Leg Extension[/U]
to stack +22.75-kilos x 6 reps

Bwt: 318lbs

[John Knowlton]

way cool leg day 

leg days are the best

[mobsterone]

22 hours ago, John Knowlton said:

way cool leg day 

leg days are the best

Knackers me for the following day but you KNOW you worked on a good one lol

[B]Tuesday[/B]
[U]Side Laterals[/U]
to 36lbs (HAF - big jump) x 8 reps (RP) @

[U]Dumbbell Curls[/U]
to 36lbs (big jump) x 8 reps @

[U]Skull Crushers + Over Head Tricep Extensions*[/U]
decided to up the weight. 
to 79kg / 174lbs x 4 HAF reps
*due to the right shoulder it was a case of 'can I'. Hence so light

Bwt: a little under 318lbs

[mobsterone]

[B]Wednesday[/B]
[U]Two Hand Pinch[/U]
Could have been better. Usual warm ups and then tried 108.2-kilos x 2 fails. But I hadn't put the work in with the 107.7-kilos so dropped back down: 1, 1, F, 1, 1, F. I need this to be a solid 6 x 1 reps.

[John Knowlton]

not ever day can be great , just keep moving forward  

[mobsterone]

[B]Friday[/B]
On the clock so kept the time to a sensible level today
[U]Close Grip Bench Press[/U]
to 140kg x 2 x 2 reps (easy)

[U]Iso Low Row[/U]
I couldn't get myself stabilized but...
to 135-kilos x L4/6R (wanted 7 for each)

[U]Dumbbell Wrist Curls[/U]
to 40kg x L7/10R

[mobsterone]

[B]Monday[/B]
If it's Monday... you know the rest
[U]SSB Hatfield Squat[/U]
to 270kg/594lbs x 4 reps
And no accident lol

[U]Leg Press[/U]
to 665kg/1463lbs x 7 reps (knee wraps on max weight)
Always fun loading and running the numbers ha ha

[U]Lying Leg Curls[/U]
to 11p+3.75kg x 7 negatives reps

[U]Leg Extensions[/U]
to stack+23.75kg x 7 hard reps

[John Knowlton]

nice Monday workout 

[mobsterone]

[B]Tuesday[/B]
Busy boy today - plus it's a heavy day lol

[U]Seated Press[/U]
warm ups made lighter sets v easy. But the top weights (light vs what they used to be) were hard
to 65-kilos x 7 reps

[U]Hammer DB Curls[/U]
to 80+ kilos x 5 reps @

[U]Skull Crushers + OHTE[/U]
to 79-kilos (loose form) x 5 reps + 5p (easy) x 12 reps

Cold so heater on