Mobster's Wrist Roller Work

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[B]Friday[/B]
[U]DOHTBDL[/U]
to 173.6kg x 5 x 5 (many reps touch n go)

[U]Close Grip Bench Press[/U]
to 160kg x 1

[U]AR Move[/U]
to 26.25kg x 2 x 5 reps

Bwt: 321lbs

[John Knowlton]

Nice Friday workout 

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[B]Monday[/B]
@ Powerhouse Gym
[U]Hatfield Squats[/U]
to 270kg (594lbs) x 6 reps

[U]Leg Press[/U]
to 670kg x 8 reps

[U]Lying Leg Curls[/U]
to 15p x 8 reps

[U]Leg Extensions[/U]
to 15p x 8 reps (one leg at a time)

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[B]Tuesday[/B]
Stomach in bits the last 18 hours (a b it off before but especially so the last 18). By the end of today's session I was 'hanging' (dizzy on 'Saxon' work). Still cold in my gym (propane heater on to warm hands)

[U]Side Laterals[/U]
to 36lbs x 12 reps @

[U]'Raptor' work[/U]
to +105kg x 5 x 5 reps

[U]Saxon work[/U]
to 81.4kg (hit the wall here) x 5 x 3 (last set was the best) reps

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[B]Thursday[/B]
Arm day.
[U]Alt. Dumbbell Curls[/U]
to 38.2lbs x 8 reps @ (added a kilo to the 36's)

[U]Skull Crushers + OHTE[/U]
to 71.5-kilos x 4 reps (more reps there. 2.5kg up from the last session) + 7p x 16 reps

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[B]Friday[/B]
[U]Close Grip Bench Press[/U]
to 145-kilos x 4 x 1 reps (easy)

[U]DOHTBDL[/U]
to 176.1-kilos x 5 x 5 reps (only needed to reset my hands 2x throughout all the sets and reps)

[U]AW Cable Machine Movement[/U]
to 26.25-kilos x 2 x 6 reps

Bwt: @321lbs

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[B]Monday[/B]
No Kirk today. My gym. No spot
[U]Lever Squat[/U]
to 312.5-kilos x 4 reps

[U]Iso Leg Press[/U]
to 165-kilos x 7 reps

[U]Lying Leg Curls[/U]
to 12p x 5 negative reps

[U]Leg Extensions[/U]
to stack+26.25-kilos x 5 hard reps

Bwt: 320+lbs

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[B]Tuesday[/B]
[U]Seated Press[/U]
to 70-kilos x 4 reps

[U]'Raptor' Work[/U]
to 107.5-kilos x 5 x 5 reps (alt hands)

[U]'Saxon' Work [/U]
We'll do this Friday

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[B]Thursday[/B]
[U]Hammer DB Curls[/U]
to 89kg (approx) x 5 reps @

[U]Skull Crushers + OHTE[/U]
to 71.5-kilos/157.3lbs x 6 reps + 8p x 8 reps

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[B]Friday[/B]
@ Powerhouse Gym. Way too long. *The Deadlifts were HARD! I had to reset my hands a bunch of times and re-chalk often. It was mostly rest pauses style
[U]CG Bench Press[/U]
to 145-kilos x 4 x 2 reps
 
[U]DOHTBTODL[/U]
to 178.6-kilos x 5 x 56 rest pause style*

[U]AW Move [/U]
to 26.25-kilos x 2 x 7 reps

Bwt: 320lbs

[John Knowlton]

DEADLIFTS

way cool 

[mobsterone]

 

[B]Monday[/B]
@ my gym with Kirk D. Plenty of stretching cos the back was tight.

[U]Hatfield Squats [/U]
to 275kg/605lbs x 4 reps (video)

[U]Leg Press[/U]
We put on too much. I ought to have used 610kg or so. 
to 640kg x 1 (yep 1 lol)

[U]Lying Leg Curls[/U]
to 8p+1.25kg x 6 reps

[U]Leg Extensions[/U]
to stack+26.25kg x 5 reps

[John Knowlton]

Nice Monday workout ‍

Edited February 6, 2023 by John Knowlton

[mobsterone]

[B]Tuesday[/B]
Trained at my gym with Lewis Graddon (coaching him for the Arnold this year)
[U]Raptor Work[/U]
to 105kg+set up (his handle - spins way more than mine) 16 x 1 reps with either hand

[U]Saxon Bar[/U]
My last chance to use it before the even so I maxed out - 1 x 112.5kg. Which would have won in a recent comp (although the absolute best is 20kg/44lbs more!!)

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[B]Thursday[/B]
[U]Side Laterals[/U]
to 38.2lbs x 9 (5+4) reps

[U]Alt Dumbbell Curls[/U]
to 38.2lbs x 9 reps 

[U]Skull Crushers / OHTE[/U]
to 71.5-kilos x 7 reps / 8p x 10 reps

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[B]Friday[/B]

[U]Close Grip Bench Press[/U]

to 145-kg x 4 x 3 reps (last set was the best)

 

[U]DOHTBTODL[/U]

Got ahead and broke my 'stay on the program' rule. Did not go to plan lol

to 203.6kg no problem but 213.6kg (5 plates aside the thick bar) x fail

 

[U]AW Move[/U]

to 26.25kg x 2 x 8 reps

 

Coached 2 fellas through grip and forearm work

 

Bwt: 321lbs

[mobsterone]

[B]Monday[/B]
[U]Power Squat Machine[/U]
470kg x 7 reps

[U]Leg Press[/U]
to 605kg x 6 reps

[U]Lying Leg Curls[/U]
to 12p x 6 negative reps

[U]Leg Extensions[/U]
to stack + 26.25kg x 6 reps HAF

Bwt: 322.5lbs

[mobsterone]

[B]Tuesday[/B]
[U]Seated Press[/U]
to 70kg x 5 reps

[U]Raptor Work[/U]
to set up + 110kg 5 x 3 (alternating hands each set)

[U]Saxon Work[/U]
Not that great yet I did a pb last week on the actual bar. All sets were non-stop touch n go style

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[B]Thursday[/B]
Was tired yesterday. Today's session was brief but brutal

[U]Hammer DB Curls[/U]
to 90kg x 6 reps @

[U]Skull Crushers + OHTE[/U]
to 71.5-kilos x 7 reps + 8p x 12 reps

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[B]Friday[/B]
Awful nights sleep (or lack thereof). Took ages to drop off and I ate way too much. Training was horrendous
[U]Close Grip Bench Press[/U]
to 147.5-kilos x 4 x 1 reps#

s/s

[U]DOHTBDL[/U]
to 183.6-kilos x 3 x 3 reps (all VERY rest pause)

No AW Move

Bwt: 323lbs

[John Knowlton]

Looks like a rough couple days , hey you made it to the gym sometimes that's the hardest part. Hopefully you'll get so good rest over the weekend .

[mobsterone]

[B]Monday[/B]
Nice solid session
[U]Lever Squat[/U]
to 315kg x 4 reps (5k under my PB). Done solo

[U]Iso Lever Leg Press[/U]
to 170kg x 4 reps

[U]Lying Leg Curls[/U]
to 12p x 8 negative reps

[U]Leg Extensions[/U]
to stack + 26.25kg x 8 reps

[mobsterone]

On 2/17/2023 at 2:43 PM, John Knowlton said:

Looks like a rough couple days , hey you made it to the gym sometimes that's the hardest part. Hopefully you'll get so good rest over the weekend .

True. Thanks 

[mobsterone]

[B]Tuesday[/B]
[U]Side Laterals[/U]
to 38.2lbs

[U]Raptor Work[/U]
to set up + 112.5kg x 5 x 3 reps

[U]Saxon Work[/U]
to 81.4kg x 8 x 1 reps

Bwt: 329lbs (a fraction under)

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[B]Thursday[/B]
Triceps ready for the workout - already feeling a contraction before I started. Nice pump after. Right upper arm taped at between 20.25 and 20.5-inches (which would be the biggest ever for me)

[U]Alt Dumbbell Curls[/U]
to 38.2lbs x 10 reps

[U]Skull Crushers + OHTE[/U]
to 74kg (added 2.5kg) x 4 reps + 8p x 14 reps

Bwt: 327+lbs