Mobster's Wrist Roller Work

[mobsterone]

[B]Monday[/B]
No reply from Kirk Dul. So I screwed my 'head on' real tight to still do crazy stuff training solo. A HUGE issue is re-racking the weight on the Lever Squat. If I hadn't done it... I'd have been in a LOT of trouble ha ha. Weather outside has warmed up a LOT. It was even kinda humid lol (I was over dressed to say the least). But the gym... freezing ha ha
[U]Lever Squat[/U]
to 305kg/671lbs x 4 reps

[U]Iso Leg Press[/U]
to 165kg x 5 reps HAF

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

[U]Leg Extensions[/U]
to stack+25kg x 5 reps

[John Knowlton]

Nothing like leg day to start the week off

nice one

[mikhael]

56 minutes ago, mobsterone said:

[B]Monday[/B]
No reply from Kirk Dul. So I screwed my 'head on' real tight to still do crazy stuff training solo. A HUGE issue is re-racking the weight on the Lever Squat. If I hadn't done it... I'd have been in a LOT of trouble ha ha. Weather outside has warmed up a LOT. It was even kinda humid lol (I was over dressed to say the least). But the gym... freezing ha ha
[U]Lever Squat[/U]
to 305kg/671lbs x 4 reps

[U]Iso Leg Press[/U]
to 165kg x 5 reps HAF

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

[U]Leg Extensions[/U]
to stack+25kg x 5 reps

Heavy, that is the way I like it. Good job. 

[mobsterone]

[B]Thursday[/B]
Doing shoulders the day before bench... probably not a great idea but needs must due to the grip with the boys session.  I'll be training with Paul Davis aka Garfield for the xmas period. 
[U]Seated Press[/U]
to 67.5-kilos/148.5lbs x 5 reps

[U]Hammer DB Curls[/U]
to 80-kilos/176lbs x 7 reps @

[U]Skull Crushers + OHTE[/U]
to 79-kilos/174lbs x F Switched to proper close grip x 7 (will lighten the next time) + 5p x 16 reps

[John Knowlton]

nice work

[mobsterone]

[B]Friday[/B]
No sign of Paul (last minute xmas shopping - I saw the queues as I walked to the gym). Training was BRUTAL
[U]Close Grip Bench Press[/U]
to 140-kilos/308lbs x 3 x 5 reps

s/s

[U]DOHTBDLTO[/U]
Doing the same program I've got Lewis Graddon on for ALUSA at the Arnold in March. Who's idea was it to stick to 5 x 5... oh yeah. Mine (the fool ha ha). The rest between sets was longer between the top sets lol. Set 3 was the hardest - bar pulled away and I had to do 3+1+1 . Sets 4 and 5 I took my hands of between each rep for a second
w/ups 53.6-kilos x 5, 93.6-kilos x 5, 133.6-kilos x 5 and [B]173.6-kilos x 5 x 5 reps[/B]

[U]Pronator work with bands[/U]
res x 8 reps, black x fail (my bands) then grey (Powerhouse's) 3 x 8 reps

Bwt: 315lbs

[mobsterone]

[B]Monday[/B]
It might be Boxing day but it's also leg day! Back stiff from Friday Deadlifts so loosened up more

[U]Power Squat Machine[/U]
to 470-kilos x 6 reps

[U]Leg Press[/U]
to 670-kilos x 3 poor reps. Might drop the weight for a bit

[U]Lying Leg Curls[/U]
to 11p+5-kilos x 6 N reps

[U]Leg Extensions[/U]
to stack+25-kilos x 6 reps

[mobsterone]

[B]Tuesday[/B]
Learning how the 5x5 feels and playing with set ups for the grip side
[U]'Raptor' Training[/U]
Used my one hand lift handle. I alternated hands during the sets. 
to set up+ 95-kg x 5 x 5 reps

[U]'Saxon' Training[/U]
Using my EuroPinch set to max width (approx 3-inches)
to 73.9kg total x 5 x 5 reps (hands off between reps)

[U]Skull Crusher[/U]
to 69kg (10 less than before) x 4 reps

[mobsterone]

[B]Thursday[/B]
Diet back on point.
[U]Side Laterals[/U]
10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps (took longer on the right)

[U]Alt Dumbbell Curls[/U]
10lbs x 12 reps, 18.5lbs x 12 reps, 36lbs x 11 reps 

Mobility work for shoulders done AFTER. Felt stronger on the lifts

[mobsterone]

[B]Friday[/B]
Deadlifts were horrendous. Not even funny how bad they were. As in not recovered from the last session and Squat machine work. I ended up backing right off to 153.6kg. Bench solid

[U]CGBP[/U]
to 140-kilos x 4 x 5 reps

[U]DOHTBDL [/U]
to whatever (noted in my book) then 153.6-kilos x 3 x 5 reps (last set flew)

[U]Arm Wrestling Cable Work[/U]
to 23.25-kilos x 2 x 8 reps BH

Bwt (extra layer on) 317lbs

[mobsterone]

[B]Monday[/B]
Hanging out my butt. Iffy belly the last few days and sluggish n a slow start to the day. Finally got myself in gear
[U]Hatfield Squat[/U]
to 270kg/594lbs x 5 reps

[U]Leg Press[/U]
to (dropped as per last log entry) 600kg/1320lbs

[U]Lying Leg Curls[/U]
to 11p+5kg x 7 N reps

[U]Leg Extensions[/U]
to stack+25kg x 7 HAF reps

Bwt (with fleece on): 318lbs

[John Knowlton]

A slow start is better than a no start

[mobsterone]

[B]Tuesday[/B]
[U]'Raptor' Work[/U]
to 97.5kg x 5 x 5 reps (I alternated hands so one did 3 sets and the other 2 sets)

[U]'Saxon Work' using EuroPinch[/U]
to 75.65kg x 5 x 5 r/p reps (hands off between reps)

s/s

[U]Seated BB Press[/U]
to 67.5kg x 6 reps

Bwt: 320lbs

[mobsterone]

[B]Thursday[/B]
Late start... just cos. General Levy on when training.

[U]Hammer DB Curls[/U]
to 80+kilo dumbbell x 8 reps

[U]Skull Crushers + OHTE[/U]
to 69kg x 6 reps + 7p x 10 reps

Bwt: 319lbs

[mobsterone]

[B]Friday[/B]
@ Powerhouse with Lewis Graddon
[U]Close Grip Bench Press[/U]
to 140kg x 5 x 5 (1st time ever... deffo in a long time). Baby touch from Lewis on the very last rep 

[U]DOHTBDL[/U]
to 158.6kg x 5 x 5 reps. Smashed it. Did touch n go reps were as Lewis had to pause a moment. Gonna up it 5kg next time

[U]Saxon Bar[/U]
Made for Lewis. Slightly over 3" square. I worked to 107kg. Apparently in my weight class (125kg+) I'd be in the top 10 ever lol  

Bwt: 317lbs

[mobsterone]

[B]Monday[/B]
With Kurk Dul at my gym. Nearly had a disaster on Lever Squats (for Kirk). He's shorter so racking top weights are hard. At some point we nearly tipped the machine over loaded with 265kg

[U]Lever Squat[/U]
to 310kg x 4 reps

[U]Iso Leg Press[/U]
to 165kg x 6 reps

[U]Lying Leg Curls[/U]
to 12p x 4 negatives

[U]Leg Extensions[/U]
to stack+26.25kg x 4 reps

Bwt: 320.3lbs 

[mobsterone]

[B]Tuesday[/B]
[U]Side Laterals[/U]
to 36lbs  x 10 reps @

[U]'Raptor' work using one hand lift handle[/U]
set up + 100kg x 5 x 5 reps (3 L and 2 R)

[U]'Saxon Bar' work on Euro Pinch at 3" thick[/U]
to 77.4kg x 5 x 5 (last two sets was non stop - strong)

[John Knowlton]

NICE ONE

[mobsterone]

[B]Wednesday[/B]
[U]Alternate Dumbbell Curls (contraction work)[/U]
to 36lbs x 12 reps @

[U]Skull Crushers EZ bar + OHTE[/U]
to 69kg x 7 reps + 7p x 12 reps

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym
[U]Close Grip Bench Press[/U]
to 142.5-kilos x 3 x 3 reps (slowly gonna work to 5 x 5 again)

[U]DOHTBDL[/U]
to 163.6-kilos/360lbs *5kg up from last week) x 5 x 5 reps. All touch n go. Felt heavy as I was about to start every set and then boom - no setting it down between sets (except for the very last rep on set 5)

[U]Arm Wrestling (cable pulling across the body)[/U]
to a new weight of 26.25-kilos x 4 reps (2 sets next time and then up the reps to 8 slowly) 
Bwt: up. I was wearing 2 hoodies (cold, wet and windy out) and the scale said 23st 1lbs or 323lbs...Off came the hoodies and I was still 319lbs

[mobsterone]

[B]Monday[/B]
@ Powerhouse - just cos
[U]Power Squat[/U]
to 480-kilos x 8 reps

[U]Leg Press (no pad so a shorter range than I usually do)[/U]
to 680-kilos x 8 reps

[U]Lying Leg Curls[/U]
to 14p x 8 reps

[U]Leg Extensions[/U]
to 14p x 8 reps per leg

Bwt: 318lbs with no hoody on

[John Knowlton]

Killer leg day

[mobsterone]

[B]Tuesday[/B]
HAF session. Monday's heavy leg session = hard work today

[U]Seated Press[/U]
to 67.5kg x 7 reps

[U]Raptor Work[/U]
to 102.5kg over set up x 5 x 5 reps (alternating hands)

[U]Saxon Work[/U]
This was super hard
to 79.9kg x 3 x 5, 1 x 4 and 1 x 5 all rest pause reps

[mobsterone]

20 hours ago, John Knowlton said:

Killer leg day

It was. Knackered me for today

[mobsterone]

[B]Thursday[/B]
Waiting on a meter engineer... usual vague 5 hour timescale
[U]Hammer DB Curls[/U]
to approx 89kg x 4 reps @

[U]Skull Crushers + OHTE[/U]
to 69kg x 8 reps + 7p x 14 reps