Mobster's Wrist Roller Work

[mobsterone]

Tuesday

Seated BB Press

to 85kg/187lbs x 4reps

 

Saxon Bar

to 80kg/176lbs x 2 x 3 hands off in between each rep, then 2 x 3 hands on / non stop reps, then 10 non stop reps 

 

Bwt: 320lbs on my scale (no hoody)

[John Knowlton]

Killer on the Saxon bar

[mobsterone]

[b]Thursday[/b]
@ Powerhouse Gym (good way to get it done and keep my steps up). Humid day

Energy levels fine.

[u]Hammer DB Curls[/u]
to 70kg x 8 reps

[u]Skull Crushers[/u]
to 89kg (PB I think) x 4 reps (photo on Insta)

[u]Saxon Bar[/u]
Note to self - stay on plan lol

Bwt 323!! Urgh

[mobsterone]

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
Back to working maxes. Right elbow tweaking after heavy skull crushers yesterday 
to 165kg x 1 rep
s/s

[u]Iso Low Row[/u]
to 100kg x 8 reps (loads more there)

[u]Reverse Wrist Curls[/u]
to 17.5kg x 12 reps (easy)

Bwt: 322lbs (phew). Wanna drop 1-2lbs by next Friday

[John Knowlton]

Heavy Friday workout

way cool

[mobsterone]

[b]Monday[/b]
@ my gym with Kirk D. Swallowed a fly or something towards the end and was super close to spewing for the first time ever in a workout

[u]Lever Squats[/u]
to 265kg x 10 reps

[u]Iso Lever Leg Press[/u]
to 125kg x 10 reps (easy)

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

[u]Leg Extensions[/u]
to stack+10kg x 8 reps (easy)

Bwt: 320lbs (need at least 1-2lbs off this week) 

[John Knowlton]

Keep eating flys you will lose the weight 

killer workout

[mobsterone]

Monday

3028kcals

210g P

Bwt: up a little this morning (Tuesday) keep protein at c200g but watch kcals and carbs

7543 steps

 

Tuesday

DB Side Laterals

to 41.5lbs x 12 @

 

Saxon Bar

usual warm ups

to 85kg/187lbs x 3 (hands off), 3 x 3 (hands on throughout) and a final non stop set of 6 reps (needed to rechalk little fingers)

[mobsterone]

[b]Tuesday[/b]

3106k (teeny bit high)

209.14gP (on point)

 

7308 steps

 

[b]Wednesday[/b]

Gonna push my steps today cos buddies and I are off to a farm to take photos

[mobsterone]

[b]Monday[/b]
@ my gym with Kird D 

[u]Hatfield Squats[/u]
to 230kg/505lbs x 9 reps

[u]Leg Press[/u]
to 665kg/1463lbs x 7 reps (right quad lit up)

[u]Lying Leg Curls[/u]
to 9p x 8 reps

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

Bwt: 327+lbs

Edited September 18, 2023 by mobsterone

[John Knowlton]

Killer leg day

[mobsterone]

[b]Tuesday[/b]

[u]Seated Press[/u]

to 85kg/187lbs x 6. No issues with shoulder

 

[u]Saxon Bar work[/u]

to 85kg/187lbs x 4 x 3 non-stop style reps and 1 x 8 reps 

[mobsterone]

Thursday

Heavy arm day @ Powerhouse

Hammer DB Curls

10kg w/up 20 reps, 20kg x 12, 40kg x 12, 60kg x 12 and 80kg/176lbs dumbbell x 10 then 15kg x 20 reps pump set

 

Skull Crushers

bar x 12 reps, 29kg x 12 reps, 49kg x 12 reps, 89kg x 6 reps then TPD v handle on multi angle x 20 reps

 

[b]Wednesday  [/b]

3188k 109.7

 

Steps 7144. Lucky to get this cos in the am everywhere was flooding. I had to change the route etc

[Cannon]

6 hours ago, mobsterone said:

80kg/176lbs dumbbell x 10

Now THAT is a heavy hammer curl. Am I even reading it right? 

[mobsterone]

10 hours ago, Cannon said:

Now THAT is a heavy hammer curl. Am I even reading it right? 

Yep and it's not even my heaviest. On my Instagram you can see me using a 100kg

[mobsterone]

[b]Friday[/b]
@ Powerhouse doing bench with Ken
[u]Close Grip Bench Press[/u]
to 165kg/363lbs x 2 x 1 and 1 x 2 reps (might stay at this weight for another week)

[u]Saxon Bar[/u]
This is the new bar which has barely been used. At times I had to rub chalk in a little or be sure to re chalk on the AMRAP set
to 90kg x 4 x 3 and 1 x 8

Bwt; weighed

[b]Thursday[/b]
Steps 9000+

[John Knowlton]

Happy Friday 

good work on the steps

[Cannon]

Guys I set an alarm for myself months ago when I noticed this log was created on 

24 SEPTEMBER 2004

Can we all just take a step back and marvel at this?  Can anyone deny that consistency is key in training? 

19 years
239 pages
360,700 views
6000 posts
STILL GOING

[John Knowlton]

That’s way cool, most excellent posts.

I really enjoy reading these posts

Edited September 25, 2023 by John Knowlton

[mobsterone]

[b]Monday[/b]
Rocking the Xplosive Ape hoody (pics on Insta) with Kirk D @ my gym. I was on fire for most of the workout (in zone and sweating too lol)
[u]Power Squat Machine[/u]
to 430kg x 12 reps

[u]Leg Press[/u]
to 665kg x 8 reps

[u]Lying Leg Curls[/u]
Hit the wall on set 2

[u]Leg Extensions[/u]
to easy stack+10kg x 8 reps

 

[John Knowlton]

Killer Monday morning leg workout. Will be able to walk again 

[mobsterone]

[b]Tuesday[/b]
Busy kinda morning plus hard after a killer leg workout yesterday. @ my gym

[u]Seated Press[/u]
Felt good (shoulders loads better at the mo) so...
to 90kg/198lbs x 4 reps (more to come)

[u]Saxon Bar[/u]
Gonna slow progression if I stick to the slightly new schedule of 2x a week)
Last 2 sets balance seemed off (might mark the bar with tape) and needed to reset but also it ought to be tough now lol. Can't wait until I'm doing two plates a side x reps
to 92.5kg/203.5lbs x 3 h/o reps, 3 x 3 n/s reps and 4 + 1+ 1 tough reps 

Weighed myself (down a few pounds even with a hoody on)

[John Knowlton]

Nice work 

[mobsterone]

[b]Thursday[/b]
Hard, heavy and hanging on for one more day on the diet... oof
[u]Hammer Dumbbell Curls[/u]
per hand 10kg/22lbs x 12 reps, 30kg/66lbs x 12 reps, 60kg/132lbs x 12 reps, 90kg/198lbs x 8 reps

[u]Skull Crushers+ TPD[/u]
bar x 12 reps, 29kg/63.8lbs x 12 reps, 49kg/107.8lbs x 12 reps (little more than before), 91.5kg/201.3lbs x 4 (PB)

[mobsterone]

[b]Monday[/b]

@ my gym. With Kirk D. The power program starts today - it was easy

 

[u]Lever Squat

[/u]to 280kg x 6 reps (300kg there)

 

[u]Iso Lever Leg Press[/u]

to 140kg x 8 reps

 

[u]Lying Leg Curls[/u]

to 9p x 5 reps (only heavy feeling exercise)

 

[u]Leg Extensions [/u]

to stack + 15kg x 6 reps