Mobster's Wrist Roller Work

[mobsterone]

[B]Thursday[/B]
Still sorting a LOT of stuff around funeral etc 
[U]Alt Dumbbell Curls[/U]
to 38.2lbs x 12 reps - dropped back to 10lbs x 20 reps

[U]Skull Crushers + OHTE[/U]
to 74kg x 7 (HAF) reps + 9p x 11 reps

[mobsterone]

[B]Friday[/B]
A** kicking session at Powerhouse. Keeping me sane

[U]Close Grip Bench Press[/U]
Flying up. Felt like bumping to 160kg and I want 180kg by the end of the year (old man stuff)
To 157.5-kilos x 3 x 1 and a double (2 reps)

s/s (messed up before I remembered)

[U]Lat Pulldowns [/U]
with a medium mag grip to 3/4 stack x 15 reps

[U]DOHTBDLTO[/U]
to (about) 188.6kg x 4 x 1 reps (had one pull away from me which I dumped as well)

[U]Dumbbell Wrist Curls[/U]
to 40kg x 8 reps @

Bwt: 323lbs

[John Knowlton]

nice one , good way to get your mind off of things

[mobsterone]

[B]Monday[/B]
@ my gym. Kirk D on hand. Put my diary down somewhere... but where? Urgh
[U]Power Squat Machine[/U]
to 460kg x 4 (went to depth on this)

[U]Leg Press[/U]
to 630kg x 6 reps (pad and wraps)

[U]Lying Leg Curls[/U]
to whole stack x 4 negs

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

Bwt: 320lbs

[John Knowlton]

KILLER WORKOUT.

[mobsterone]

[B]Tuesday[/B]
Major pain the butt sorting out funeral and a dispute I have with a business that abuts my property (owned by a major UK business). So a VERY late start
[U]Seated Press[/U]
to 75kg x 4 reps

[U]2 Hand Pinch in in lieu of Saxon Bar work[/U]
to 83.9kg x 1, 3 and 4 reps (when the external stress gets me going... boom!)
On Thursday myself and Kirk D will try Nautilus style training on Powerhouses new Bicep/Tricep machine (bring on the pump!!)

[John Knowlton]

Hey better late then never

[mobsterone]

[B]Thursday[/B]
Went to Powerhouse to try out a nautilus style training session on their new Bicep/Tricep machine with Kirk Dul. I started by taping our right upper flexed arm cold. Mine was 19.5-inches. We did a 1 plate set just feel out the angles of the handles and pad.

I'd seen a write up (trying to find the link) where Franco Columbu trained on an early Nautilus prototype Bicep Tricep machine. He managed to pump his arms an inch a 1/4. Even hours later, ringing from a nearby motel, he rang Arthur Jones to say they were still pumped and to bring a tape.

So...we super setted bi's and tri's 

[U]Bicep / Tricep Machine[/U]
W/up and feel out set with the top plate. 
Set 1. 10 reps @. I used 1 arm at a time for biceps with 15kg/33lbs and both arms for triceps
Set 2. Same as set 1 
Set 3. I think I'd found the groove and switched to using both arms at 30kg for both muscles. I made a point of squeezing at the point of contraction as well making sure to allow a stretch at the other end of the movements
Set 4. Now it got just plain horrible from the set mid point on wards. What was I thinking... and I've still got a set to go FML lol
Set 5. Same as set 4. But with 3 negatives aided by Kirk Dul. At this point we are both sweating onto the machine and feeling the strain.

Out came the metal tape measure again. Kirk had pumped his right upper arm a half inch. Kirk taped mine initially at 21-inches. But we adjusted the tape so it was more tight and it was a solid 20.75-inches - so, like Franco, I'd pumped that arm a full 1 and 3/4-inch. I'm sold. It took just 27 minutes for the 2 of us

Then we did a little bit more (Kirk 3 and me 2 sets) of multi-cable press-downs, tricep kick backs and hammer curls.  Even this only had us done at 35 minutes.

[John Knowlton]

WAY COOL

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. 
[U]Close Grip Bench Press[/U]
to 160kg/352lbs x 3 x 1 and 1 x 2 reps. My strength on this exercise is solid. The 2023 aim is 180kg/396lbs

[U]Lat Pulldowns[/U]
Used wide grip Mag bar
To stack x 15 reps

[U]Dumbbell Reverse Wrist Curls[/U]
to 20kg x 8 reps @ (ugly form at this weight)

Bwt: 23st/322lbs 

[John Knowlton]

killer on the close grip bench

over all great workout

[mobsterone]

[B]Monday[/B]
@ home gym. Trained solo
[U]Lever Squat[/U]
to 330kg x 4 reps - could have been deeper.  My previous best a few years back was 320kg x 4 and 340kg x 1

[U]Iso Lever Squat [/U]
to 170kg x 6 reps - all these are PBs

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

s/s

[U]Leg Extensions[/U]
to 27.5kg x 6 reps

[John Knowlton]

Nice. it is nice having a home gym.

[mobsterone]

On 3/30/2023 at 2:02 PM, John Knowlton said:

WAY COOL

Spoke to 2 members at the time and one asked me for the routine today. It's on the Arthur Jones site 

[mobsterone]

[B]Thursday[/B]
Took a while to get my 'head on' but killed it once I did.
[U]Hammer Dumbbell Curls[/U]
to 92.5kg x 4 reps (soooo heavy lol)

[U]Skull Crushers + V handle Pushdowns[/U]
to 74kg x 8 reps (HAF) + 9p x 8 reps

[mobsterone]

[B]Friday[/B]
@ Powerhouse Gym. A bit busy as it's Easter Friday. Worked in with a member on the bench press. Showed another member how to 'ruin' his forearms using FatGrips
[U]Close Grip Bench Press[/U]
to 162.5kg+ (used plates which are over weight today) x 3 x 1 reps

[U]DOHTOTBDL[/U]
Back a little stiff due to Lever Squats on Monday but once I was warmed up I was GTG
to @ 190kg x 3 x 1 reps

[U]DB Wrist Curls[/U]
to 40kg x 8 reps (will go up soon)

Bwt: 321.5lbs

[John Knowlton]

killer Friday workout , have a great Easter 

Edited April 7, 2023 by John Knowlton

[mobsterone]

[B]Monday[/B]
= Ouch. I felt like I pulled a rib attachment last Monday not helped by sitting for 7 hours total travelling in the car from here to London and back the day after leg day. I also had a slight twinge in the hip area from Friday's deadlifts. Obviously I ignored these lol. So now they hurt more. I'll see how the week goes and maybe have time off if need be. 

[U]Hatfield Squats[/U]
bar x 8, 60kg x 8, 140kg x 8, 220kg x 6 (support belt on only) and then 295kg x 1. Back tweaking so the planned 4 reps went out the window

[U]Leg Press[/U]
Decided to be kinda sensible (lol) x not go crazy heavy vs deep as I can go. I had more of a problem straightening my legs out than I did going deep. 8 reps a set starting at a plate a side to 7 a side (280kg). I was about 6-inches from the stops at the bottom.

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

[U]Leg Extensions[/U]
to stack x 8. Again straightening my legs out was painful

[mobsterone]

On 4/7/2023 at 2:11 PM, John Knowlton said:

killer Friday workout , have a great Easter 

Thanks John. You too 

[mobsterone]

[B]Tuesday[/B]
No proper training today
Lots of stretching and warming up type movements
[U]Side Laterals[/U]
no top set as this pulled on my lower back

[John Knowlton]

ever one needs a day like this

[mobsterone]

[B]Friday[/B]

Woke silly early (3.30am ish) so I was at the gym early. Can't find one of my stronger SS elbow sleeves so used the ones which are a step down. Took a painkiller for my back etc

[U]Close Grip Bench Press[/U]

to 162.5-kilos x 4 x 1 reps. 

 

[U]Low Cable Row[/U]

to stack (200kg / eqv in hands to 120kg) x 15 reps

 

[U]Reverse Dumbbell Wrist Curl[/U]

to 20kg x 10 reps

[John Knowlton]

Good Friday workout. Painkillers and bench press, Perfect combo.

[mobsterone]

[B]Monday[/B]
Got Kirk D to come over to my gym (was working so only did the first half). Took a painkiller 30 minutes before. 

[U]Power Squat Machine[/U]
200kg x 8 reps, 350kg x 8 reps, 500kgx 6 reps (PB on my machine) 

[U]Leg Press[/U]
Pad on.
210kg x 8 reps, 410kg x 8 reps, 700kg (misload) x 1 rep (recounted and took weight off lol), 625kg x 6 reps

[U]Lying Leg Curls[/U]
4p x 8 reps, 7p x 8 reps, 12p x 7 neg reps

s/s

[U]Leg Extensions[/U]
1/2 stack x 8 reps, stack x 8 reps, stack+27.5kg x 5 reps (tgt was 7) 

[mobsterone]

On 4/14/2023 at 2:22 PM, John Knowlton said:

Good Friday workout. Painkillers and bench press, Perfect combo.

Needs must