Mobster's Wrist Roller Work

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Friday
so piss poor I can't be bothered typing it out

Saturday
At Bodypower expo

Sunday
Rest

Monday
new BP kit on and FatGripz extreme tested

Seated Iso Press
to 65-kilos @ x 2+ reps (couldn't quite lock out 3rd) - d/s 30-kilos a side x 12 reps

Hammer DB Curls
to 42.5-kilos x 8 reps (touch better than last time)

TPD
to 16p x 6 hard reps - d/s 10p x 8 reps

FG
standard FG 3 reps @ x 50-kilos
Extreme FG 3 reps @ x 50-kilos

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Tuesday
More or less lunchtime by the time I started. Right hip aching (combo of heavy ass weights last few months and missing a damned step or two last night ha ha). Right hand STILL not right. Strong but hard to warm up and it makes me think I SHOULD have had it xrayed after the burglars visit.

V/ Gripper - vol
to
L/H: 4/5 x 2, 2, 4, 4 reps. Was strong so went for it
R/H: 4/4 x 2 reps then 5/6 x 2, 3, 2 reps (last one hard)

2HP - vol
to +74.5-kilos x 2+F, 2 R/P reps, 2+1 reps, 3 R/P reps (found my groove)

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Wednesday
P/Squat
as low as it goes for a change
to 150-kilos x 12 reps support belt only

Leg Press
to 620-kilos x 8 reps (other sets 10). Tried 700. All no wraps

Leg Curl
straight into stack 3 x 8 reps

One hand deadlift
to 130-kilos x 2 reps each

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Thursday
In a foul mood today one part of which was caused by this horror of yesterday (killing of Lee Rigby). Gees up training

V/Grippers
to
L/H: 5/5+B x 6 x 1. One about as wide as can be.
R/H: 6/6 x 6 x 1 reps

2HP
to + 83-kilos (105.7) x 8 x 1 reps some tough and one TnG

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Friday
Iso Bench
to 71.25-kilos a side x 6 reps, 20-kilos @ d/s x 20 reps

s/s

Iso Pulldown
to 70-kilos a side x 8 reps, d/s 30-kilos x 12 reps

1 arm db row
70-kilos x 8 reps @ (hard work)

Inch
4 alternating rest pause reps

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Monday
V/Gripper - volume
to
L/H: 5/4 x 2, 4, 3, 4 reps
R/H: 5/6 x 2 ,2, 3 reps

2HP
to +74.5-kilos x 3 x 3 reps ( 1 set n/s)

Tuesday
Iso Press
to 65-kilkos e/s x 2 reps (too much too soon?), 60-kilos e/s x 3 reps - d/s 40-kilos e/s x 8 reps, 20-kilos e/s x 8 reps

s/s

Hammer DB Curls
to 45-kilos @ x 6 reps, d/s 20-kilos x 8 hard reps

TPD - hard machine
to 15p x 6 reps - d/s x 10p x 6 reps, 5p x 8 reps

BWT: up again.

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Wednesday
V/Gripper - max
to
L/H: 5/6 x VN, VVN, VN, VVN, VN
R/H: 6/6+B x f, 6/6 x 5 x 1 reps

2HP - max
to +84-kilos (106.7) x F, 1/2 then 4 x 1 solid reps (last one slipped a tad pulling skin but was full range)


Thursday
Motivation today provided by both bank and credit card being dicks. Bank took overdraft away 'cos you weren't using it' as did C/Card company (reducing limit by 10k to 46 quid more than current balance) FFS!!

P/Squat
back needs a reset / massage. Will have to wait until finances improve
to 180-kilos x 8 reps

Leg Press
to 660-kilos x 6 reps

Leg Curl
stack x 3 x 9 reps (no lighter sets)

Leg Ext
stack x 3 x 10 reps (as leg curls)

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Friday
v/gripper - vol
to
L/H: 4/5 x 3, 5 so upped to 5/5 x 3 and then 2 reps
R/H: 5/6 x 2, 3, 2 (nigh on 3) and then 2 reps

2HP - vol
to +75-kilos (97.7) x 3 x 3 reps

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Sunday
Trained at home as I'd been enjoying my fave girls company
CG Bench Press
to 127-kilos x 3 x 4 reps d/s 57-kilos x 20 reps (used 27kg / 30mm bar)

DOTBDL
Back still playing me up
to 170-kilos (374lbs - winning weight at the US nationals was 382lbs) x 3 reps

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Monday
Note to self: always remember... if you do thick bar the day before it affects grippers!
V/Gripper - max
to
L/H: 5/5 x VVN, 1, 1, 5/6 x VVN, VN, N, N, N reps
R/H: 5/5 x 1 tough rep, 5/6 x 2 x 1 reps, 6/6 x 1, 1, F, 1 reps

2HP - max
to +84.5-kilos x F, 1, 1, F, F, 1, 1 reps

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Tuesday
Have you seen the weather? Awesome sunny day. Took a bunch of little photos on the way back home after the gym

Iso Press
to 60-kilos a side x 6 reps, then 65-kilos a side x 4 reps (2 more than last time) d/s 25-kilos a side x 12 reps

Hammer db curls
to 45-kilos each x 7 reps (half decent form)

TPD
to hard machine 14p x 12 reps (boom!) d/s 10p x 10 r/p reps

pumped

bwt 19st 10lbs give or take

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Wednesday - volume
V/Grippers
hard work
to
L/H: 4/5 x 3 reps then 5/4 (L14) x 2+ 1 vvn rep, 3 reps. Tried 5/5 after w/ups but no go.
R/H: 5/6 (L16) x 3, 3, 2 reps

2HP
to +75.5-kilos (98.2kg) x 3 r/p reps, 2+F reps, 3 r/p reps and 1 super slow / time under tension rep

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Thursday
Leg day - suns out. Lets get it done
Power Squat
to 240-kilos x 8 reps

Leg Press
to 680-kilos x 8 reps no wraps

Leg Curls
stack x 3 x 10 reps

s/s

Leg Ext
stack x 3 x 10 reps

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Friday
Rest - not in mood. I did, however, go to the gym and talk Jarrad's sister thru a strength training protocol workout for bench

Saturday
Iso F Bench
to 75-kilos a side x 8 reps d/s 35-kilos a side x 20 reps
for the heavy set I had one of the staff get me set up (handles are set at the bottom of the movement)

s/s

Iso P/D
to 72.5-kilos a side x 8 reps
first two sets are done both arms together and heavy sets 1 arm at a time

chatted then

Cable Row
1/2 stack x 15 reps, stack x 15 reps, 14p per arm x 8 reps

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Monday
V/Gripper - max
to
L/H: 5/6 x 1, 1, 1, N, VN, VN, 1 (rested longer), F, 1 reps
R/H: 6/6 x 7 x 1 reps

2HP - max
to +84.5-kilos (107.2) x 5 x 1 reps - no fails

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Tuesday
Awful, awful nights sleep - or not as was the case. So a late start and only that which had disturbed my sleep to motivate me and drive me on. On a more positive note no more business rates (445 quid PCM).

Iso Press
to 66.25-kilos x 4 reps d/s 35-kilos x 12 reps

Hammer DB Curls
to 45-kilos x 8 loose reps each

TPD - easy machine
to 16p x 8 reps d/s 10p x 8 reps

all straight sets for simplicities sake.

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Wednesday
V/Gripper - vol
to
L/H: 4/5 x 2 x 3 reps, 5/4 x 2 x 3 reps
R/H: 5/5 x 3 reps, 5/6 x 3 x 3 reps

2HP - vol
to +75.5-kilos x 3 x 3 reps (1st and 2nd set n/s)

Thursday
Out all day at St Fagan's - great time

Friday
P Squat
to 250-kilos x 8 reps

Leg Press
filled it up x 8 reps

Leg Curl
stack x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Gee'd up Craig (PH member) while I was there. 'The boy done good'

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Saturday
V/Gripper - max
Good gripper session - strong
to
L/H: 5/6 x 1, 1, 1, N reps
R/H: 5/6 x 1 reps, 6/6 x 3 x 1 reps, 7/6 x N, N reps

2HP - max
had to stop at a fail with plus 85-kilos as the skin damage from the last pinch session hadn't quite healed up and I saw a teeny bit of blood.

Sunday
Rest

Monday
Late as I had been in Cardiff since the day before.
Iso Press
to 67.5-kilos x 4 reps - d/s x 40-kilos x 10 reps

Hammer db curls
to 42.5-kilos x 8 stricter than usual reps

TPD
to 17p (new pb) x 6 reps

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Tuesday
No grippers

2HP - max
Had to stop at same place as last time due to skin tear (base of right thumb) threatening to go full bore.

Wednesday
CG Bench Press
to 137-kilos x 3, 4 and then 5 reps

s/s

DOTBDL
to 170-kilos x 5 reps

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Thursday
Off - unwell

Friday
Craig asking to train with me (Sunday?)

P/Squat
to 280-kilos x 8 reps

Leg Press
to 700-kilos x 7 reps (hard)

Leg Curl
stack x 3 x 11 reps

Leg Ext
Stack x 3 x 12 reps

V/Gripper
(supersetted during legs) to
L/H: 6/6 x VN
R/H: 6/7 x 3 x 1 reps

Inch
1 rep each

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Saturday
2HP - vol
to +75-kilos x 2 reps then +76-kilos x 2+1 reps, 3 r/p reps

Sunday
No sign of Craig.
Iso Press
to 70-kilos an arm x 5 reps - d/s 40-kilos x 10 reps

s/s

Hammer d/b curls
to 45-kilos @ x 8 loose reps

TPD
to 16p x 8 reps

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Monday
CG Bench Press
to 140-kilos x 3 reps, 145-kilos x 3 reps then 140-kilos x 5 reps - d/s 60-kilos x 25 reps

DOTBDL
to 175-kilos x 5 reps

V/Gripper - vol
to (all L15)
L/H: 5/5 x 3 x 3 reps
R/H: 5/5 x 4. 6 then 8 reps

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Wednesday
Off-ish day. Me no like.
2HP- volume
to +76.5-kilos (99.2kg) x 3, 3, 3 r/p reps

I will pass 100-kilos / 220lbs for 3 sets x 3 reps next session.

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Thursday
Took a while to get in the groove
P/squat
to 300-kilos x 6 heavy reps

L/Press
to 700-kilos x 8 reps

L/Curls
stack x 3 x 12 reps

L/Ext
stack x 3 x 12 reps

V/Grippers (supersetted through out) - max
to
L/H: 6/6 x VVN, F, VVN
R/H: 6/7 x 2 x 1 reps, 7/7 x VVN

Inch
R/H: 4 reps
L/H: 3 reps

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Friday
2HP - volume
to 99.7-kilos x 3 x 3 n/s reps

Whole workout took 3 tunes on my cd.