Mobster's Wrist Roller Work

[mobsterone]

16 hours ago, John Knowlton said:

WOW That's massive weight on the Saxon bar.

I think when I hit the 5 x 3 I'll try again for the 117.5kg/258.5lbs

[mobsterone]

[b]Thursday[/b]
Stomach a bit off - possible reason for bwt being down today?
[u]Alternate Dumbbell Curls[/u]
to 27.5kg x 12 reps

[u]Tricep Pressdowns on Lat Pulldown Machine[/u]
17p plus a 1/2 stacker added plate+ (eqv to 105kg/231lbs)

[u]Pump Set on MA Machine[/u]
stack x 20 reps

[u]Standing Wrist Curls[/u]
to 85kg x 8 reps

Bwt: 324lbs

[mobsterone]

[b]Friday[/b]
Stay on the plan... forever telling the 'team' (Kirk, Chris and Ken) to do so. So we ALL went off plan. Kirk D to a new PB 170kg at 84kg bwt (so double again - same as last year when he did 160kg at 78kg bwt). Ken's week off and he did a 120kg. Chris tweaked his shoulder Monday and did 100kg (best to date). And even, having done the plan did 185kg/407lbs just cos

[u]Iso Pulldowns[/u]
to 75kg a side, 1 arm at a time (nice stretch) x 8 reps

[u]Close Grip Bench Press[/u]
to 152.5kg/336lbs x 5 x 3 reps (paused all 3 on last set) then 170kg x 1, 180kg x 1 and 185kg x 1

[u]3 x 3-inch Saxon Bar Reverse Curls[/u]
to 27.5kg x 1 hard reps

Bwt: 322lbs!! Down again??

[John Knowlton]

KILLER FRIDAY WORKOUT 

looking good

[mobsterone]

[b]Monday[/b]
@ my gym with Kirk D. Chatted his buddy about fixing the safety issue on the Lever Squat (got steel coming)
[u]Lever Squat[/u]
to 330kg x 6 reps

[u]Iso Lever Leg Press[/u]
to 170kg x 8 reps

[u]Lying Leg Curls[/u]
to 8p+2.5kg/pin x 8 reps

[u]Leg Extensions[/u]
to stack +18,75kg x 7 reps

Bwt: 324lbs

[mobsterone]

[b]Tuesday[/b]
[u]Seated Press[/u]
to 107.5kg/236.5lbs x x 5 reps

[u]Saxon Bar Work[/u]
to 107.5kg/236.5lbs x 5 x 2 reps (all hands on)

Bwt: 324lbs

[mobsterone]

[b]Thursday[/b]
[u]Alt DB Curls[/u]
to 30kg x 8 reps (needs to be better form at this weight)

s/s

[u]Tricep Pressdowns[/u]
to 18p x 4 reps
Saw a memory on FB where I had done the stack on PUSHDOWNS

[u]Standing BB Wrist Curls[/u]
to 85kg x 10 reps

Bwt: 324lbs

[mobsterone]

Friday

Close Grip Bench Press

to 155kg x 5 x 3 reps*. Then 180kg x 1 and 190kg/418lbs x 1 cos of a few members and I all joshing each other for the lols

*All 3 reps on the final set paused.

Lat Pulldowns - med mag grip handle

to stack x 15 reps

 

Saxon Bar Reverse Curls

to 30kg x 8 reps (HAF)

 

Bwt: 323lbs

[John Knowlton]

nice

[mobsterone]

[b]Monday[/b]
@ my gym with Kirk D. Inc cutting steel

[u]Hatfield Squat[/u]
to 300kg x 4

[u]Leg Press[/u]
to 732kg x 7 reps

[u]Lying Leg Curls[/u]
to 9p x 4 reps

[u]Leg Extensions[/u]
to stack + 20kg x 4 reps

[John Knowlton]

Killer leg day

[mobsterone]

[b]Tuesday[/b]
[u]Seated Press[/u]
to 110kg/242lbs x 4 reps (nice n hvy)

[u]Saxon Bar[/u]
This was a hard one (squats yesterday??)
to 107.5kg x 5 x 3 reps (nearly all sets were hands off)

Bwt: 326lbs

[mobsterone]

[b]Thursday[/b]
[u]Alt DB Curls[/u]
to 30kg x 9 reps (did this set solo not alt)

s/s

[u]TPD[/u]
to 18p x 5 reps

[u]Standing BB Wrist Curls[/u]
to 90kg x 8 reps

Bwt: 326+lbs 

[mobsterone]

[b]Friday[/b]
@ Powerhouse Gym. With Chris and Ken
[u]Close Grip Bench Press[/u]
to 160kg/352lbs x 3 x 3 reps then 180kg/396lbs x 2 (PB)

s/s

[u]Mid Iso Row[/u]
to 90kg/198lbs x 8 reps

[u]Saxon Bar Reverse Curls[/u]
to 30kg x 9 (loose) reps 

[John Knowlton]

nice Friday workout 

 

[mobsterone]

[b]Monday[/b]
Trained solo (Kirk came early and I was out getting some steps in, data not on phone, so...)
[u]Power Squat Machine[/u]
to 635kg/1397lbs x 4 (a little high)

[u]Leg Press[/u]
to 732kg x fail (I was done after 1 rep)

[u]Lying Leg Curls[/u]
to 9p x 5 reps

s/s

[u]Leg Extensions[/u]
to stack + 20kg x 5 reps

Bwt: 326+lbs

[John Knowlton]

VERY IMPRESSIVE LEG DAY 

 

[mobsterone]

[b]Tuesday [/b]
My hips and quads hated me last night. The super heavy Power Machine Squat kills them. 
[u]Seated Press[/u]
to 110kg/242lbs  x 5 reps

[u]Saxon Bar work[/u]
Bit tired so decided to just test my 1RM. Topped at at a new PB of 117.5kg/258.5lbs

Bwt: 327lbs 

[mobsterone]

18 hours ago, John Knowlton said:

VERY IMPRESSIVE LEG DAY 

 

Killed my hips for hours. I wish I'd been able to do the leg press too

[mobsterone]

[b]Thursday[/b]
Back stiff (from Monday's Power Squat Machine work??). Super windy out (almost storm level). Might either take a few days off or spend Sat and Sun stretching.
@PowerHouse Gym. About 60-minutes
[u]Hammer DB Curls[/u]
Gonna alternate these with the other curls
to 60kg x 8 reps (poss more there but held back)

s/s

[u]
EZ Skull Crushers[/u]
Alet these with Pressdowns
to 69kg x 10 reps (deffo more there

[u]BB Standing Wrist Curls[/u]
to 90kg x 9 reps

Bwt: 327lbs

[John Knowlton]

Great workout, some rest might do you some good, you have been hitting hard .

[mobsterone]

Friday
Trained with Shay, Ken and Chris.
Low Cable Row
1/2 stack x 20, 3/4 stack x 20, stack x 18.

Close Grip Bench Press
Usual warm ups - broomstick x 40, bar x 8, 60kg/132lbs x 8, 80kg/176lbs x 6, 120kg/264lbs x 1, 140kg/308lbs x 1, 162.5kg/357.5lbs x 2 (inc a pause on rep 1), 172.5kg x 2, 172.5kg/379.5lbs x 2 and then 182.5kg/402.5lbs x 2 x 2 (best reps n sets)

Bwt: 326lbs

[John Knowlton]

Killer Friday workout 

have a great Christmas 

[mobsterone]

[b]Tuesday[/b]
@my gym. Bit of stretching and loosening up of my back.
[u]Seated Press[/u]
just to 30kg x 20 reps. Just to get some blood in

[u]Vulcan Gripper+grippers[/u]
Info from David Horne's site
to 
RH: LEVEL 16 (both springs attached to #6 notches)
LH: LEVEL 15 (front spring attached to #6 notch, and the rear spring attached to #5 notch)
Close an Beefbuilder Elite RH after

Bwt: 325lbs (losing weight at a time of year when you eat loads lol)

[John Knowlton]

KILLER GRIP WORK