Mobster's Wrist Roller Work

[mobsterone]

[b]Friday[/b]
[u]Close Grip Bench Press[/u]
to 165kg x 3 x 3 and 1 x 4 reps

[u]Iso Mid-Row[/u]
to 140kg (pb??) x 4 reps

[u]Mirafit 60mm handle [/u]
to set up plus
LH: 82.5kg x 3 x 3 reps
RH: 83.75kg x 3 x 3 reps

[mobsterone]

[b]Monday[/b]
Bit of faffing about (same head f**k sh*t as before)
[u]Lever Squat[/u]
to 330kg/726lbs x 4

[u]Iso lever Squat[/u]
to 185kg/407lbs x 4 reps @

[u]Lying Leg Curls [/u]
to 9p x 6+1 reps

[u]Leg Extensions[/u]
to stack + 10kg x 7 reps

[John Knowlton]

still a good workout

[mobsterone]

[b]Tuesday[/b]
A better start than usual but mild stress headache
[u]Seated Press[/u]
to 97.5kg/214.5lbs x 4 reps (100kg/220lbs again soon)

[u]Saxon Bar 3-inch x 3-inch work[/u]
to 102.5kg/225.5lbs x 2 x 3 r/p, 1+2 r/p, 2+1 r/p

[mobsterone]

[b]Thursday[/b]
[u]Hammer DB Curls[/u]
to 90kg/198lbs x 7 reps

[u]Skull Crushers EZ bar[/u]
to 96.5kg/212/5lbs x 5 ugly reps

[u]Standing BB Reverse Wrist Curls[/u]
Lot less pain since I started alternating these with the forward version for balance
to 45kg/99lbs x 8 reps (kinda easy)

[mobsterone]

[b]Friday[/b]
@Powerhouse Gym
[u]Pullover Machine[/u]
to stack x 12 reps

[u]Close Grip Bench Press[/u]
to 160kg x 2, 167.5kg 3 x 2 and 1 x 3 reps

[u]MiraFit Handle x 60mm[/u]
to set up +
LH: 83.75kg x 2x 2 and then fail
RH: 85kg x 3 x 3 reps 

[mobsterone]

[b]Monday[/b]
@Powerhouse Gym. I went for one reason and one reason only...
[u]Hatfield Squats[/u]
I spoke to the owner. If I bend it I replace it (it didn't bend = phew). 
[b]To 340kg/748lbs x 2 (PB)[/b]. I could have done 3 and it moved around etc. I nearly put the 365kg/803lbs I want on and did that too

[u]Leg Press[/u]
to filled x 8 (670-700kg??)

[u]Lying Leg Curl[/u]
(1st two sets were standing as machine was in use) to 16p x 4 hard reps

[u]Leg Extension[/u]
to stack x 8 reps (easy)

 

[John Knowlton]

HOLY COW FANTASTIC SQUAT

killer leg day

[mobsterone]

[b]Tuesday[/b]
[u]Seated Press[/u]
to 100kg/220lbs x 4 reps (came off pins quick)

[u]Saxon Bar work - 3x3[/u]
to 103.75kg x 2 rp , 2 ns, 2 rp and 3 ns reps

[mobsterone]

Thursday
Alt Dumbbell Curls
to 32.5kg x 8 reps

s/s

Tricep Pressdown
slight tweak inside left elbow warming up but fine when the sleeves went on for the heavy set
to 18p x 5 reps

Standing BB Wrist Curls
to 107.5kg x 8 reps. DS to 60kg x 20 reps. Almost painful contraction doing a popeye style forearm flex after

[mobsterone]

Friday
Good solid session @ Powerhouse. Trained solo except having someone just in case for the top weight on bench
Close Grip Bench Press
to 140kg x 1 ugly rep (don't know why) then 170kg/352lbs x 2, 3 and 3 reps (two sets of 3 might be a PB). 180kg x 1 rep just cos (easy)

One Arm Dumbbell Row
to 90kg/198lbs x 10 reps

60-mm MiraFit R/Handle
to set up +
LH: 83.75kg x 3 x 3 reps (last 2 sets on point)
RH: 86.25kg x 3 x 3 reps (all solid)

Bwt: 317lbs

[John Knowlton]

UGLY REP OR NOT GREAT WORKOUT

HAPPY FRIDAY 

[SOCK BOY]

Still as strong as an Ox mate. 
You & Phat Sammy still my 2 fav grip geeks . 

[SOCK BOY]

By the way what’s the mirafit handle like ?Thinking of getting one. 

[mobsterone]

13 hours ago, SOCK BOY said:

By the way what’s the mirafit handle like ?Thinking of getting one. 

Hard in a good way. Spins freely and easy to take apart and clean. I'm just about doing half what I was on my stiff handle

[SOCK BOY]

Cheers for that I’ll get one then. 

[mobsterone]

[b]Monday[/b]
[u]Power Squat Machine[/u]
to 545kg/1200lbs x 4 reps

[u]Leg Press[/u]
to 632kg x fail. Zero power. Felt deeper than usual but still

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

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

[mobsterone]

[b]Tuesday[/b]
For whatever reason the fail on the max leg press weight prayed on my mind overnight. I felt stiff etc today and nearly took the day off. It ended up just great
[u]Seated Press[/u]
to 102.5kg/225.5lbs x 4 reps

[u]Saxon Bar Work[/u]
to 103.75kg x 3 n/s reps, 2+1 r/p reps, 3 n/s reps

[John Knowlton]

SEE , NEVER GIVE UP

[mobsterone]

[b]Thursday[/b]
@ Powerhouse Gym. Great chat with a competing bodybuilder at the end.
[u]Hammer Dumbbell Curls[/u]
to 90kg/198lbs x 10 reps @

[u]Skull Crushers[/u]
to 96.5kg/212/3lbs  x 6 reps

[u]Reverse Standing BB Wrist Curls[/u]
to 50kg/110lbs x 8 reps

[SOCK BOY]

Big old curls that . 

[mobsterone]

[b]Friday[/b]
Strolled in late thinking I was training solo and my buddy had been waiting for me to arrive lol. We both ended up killing it on bench press. Missed (just cos I couldn't do it) spotting a bodybuilder who had, last Friday, done 3 sets of 6-8 reps with 80kg/176lbs dumbbells on a flat bench (impressive stuff).   
[u]Close Grip Bench Press[/u]
140kg/308lbs flew up so quickly I thought we'd misloaded it. Worked to 172.5kg for 3 sets x 3 reps which may be a set/rep PB (I remember a vid of me doing 3 reps but not multiple sets of 3)

[u]Low Cable Row[/u]
to 20p (eqv to 120kg/264lbs) x 20 reps med width handle

[u]MiraFit 60mm Handle work[/u]
to set up +
LH: 85kg x 2 sets x 2 reps and 1 x 3 (1st set was hard - killed the last set)
RH: 87.5kg x 3 sets of x 3 solid reps

Bwt: 316lbs+

[mobsterone]

[b]Monday[/b]
Needed to get my head in the game for Lever Squats but once I did it was on! The whole session, inc a warm up set on lever squats, was 10 sets total. I know that there are readers of my log who do that for biceps alone.
[u]Lever Squats[/u]
105kg x 8 reps, 205kg x 8 reps, 335kg/737lbs x 4 reps

[u]Iso Lever Leg Press (weight per side)[/u]
100kg x 8 reps, 190kg/407lbs x 6 reps

[u]Lying Leg Curls[/u]
4p x 8 reps, 9p+2.5kg x 4 reps

[u]Leg Extensions[/u]
1/2 stack x 8 reps, stack+12.5kg x 4 reps

[John Knowlton]

Another killer leg day in the books. Great workout

[mobsterone]

[b]Tuesday[/b]
[u]Seated BB Press[/u]
to 105kg/231lbs x 4 reps

[u]3 x 3-inch Saxon Bar work[/u]
to 105kg/231lbs x 3 x 2 reps