Mobster's Wrist Roller Work

[mobsterone]

Saturday
Iso lateral press
to 75-kilos a side x 4 heavy ass reps

Hammer dumbbell curls
to 47.5-kilos x 4+2 reps (had to stop as upper back cramped)

Tricep Pressdowns
to 17p x 7+1 reps

Vulcan - volume
no go - hands still fried

[mobsterone]

Monday
Back twinging an hour or so after. Huffing n puffing. Grippers off a nadge.

CG Bench Press
to 140-kilos x 4, 5 and then 6 reps - d/s 60-kilos x 20 reps

s/s

Lat Pulldowns
to stack + 1/2 plate x 3 x 8 reps

V/Gripper - max
to
L/H: 5/5 x 5 x 1 reps
R/H: 6/6 x 5 x 1 reps

[mobsterone]

Tuesday
Lord I'm unfit. A little work pulling wood etc out and I'm puffing away. Later on...and I'm past the 100-kilo for reps mark.

2HP - volume
to 100.2-kilos x 3, 3 and 5 r/p reps (first two sets non-stop)

[mobsterone]

Oops on the bench ha ha

Wednesday
man was I done today. Cooked and thrown away. A tough workout.

Power Squat
to 300kg x 7 reps

Leg Press
to 700kg x 11 reps (cramps in front right thigh on last reps)

Leg Curl
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

mixed in with

Vulcan Gripper
to
L/H: 5/5 x 2 x 1 tough reps, 5/6 x 4 of 5 x 1 reps
R/H: 6/6 x 5 x 1 reps

[Paul Savage]

Oops on the bench ha ha

Wednesday

man was I done today. Cooked and thrown away. A tough workout.

Power Squat

to 300kg x 7 reps

Leg Press

to 700kg x 11 reps (cramps in front right thigh on last reps)

Leg Curl

stack x 3 x 12 reps

Leg Ext

stack x 3 x 12 reps

mixed in with

Vulcan Gripper

to

L/H: 5/5 x 2 x 1 tough reps, 5/6 x 4 of 5 x 1 reps

R/H: 6/6 x 5 x 1 reps

stack attack

[mobsterone]

Thursday
Busy

Friday
Late out n busy grr
Iso Press
to: tried 80-kilos a side x 2 attempts dropped to 75kg x 3 reps

s/s

Hammer curls
to 42.5-kilos @ x 8 reps (didn't want toi over exert anything else by going heavier)

TPD
to 17.5p x 5+1 reps

Being interviewed on supps by Bulkpowders

[mobsterone]

Saturday
Lush day here (80f)
2HP - vol
to 100.7kg x 3, 3 and 3+1+1 reps all pbs

Oops on the bench ha ha

Wednesday
man was I done today. Cooked and thrown away. A tough workout.

Power Squat
to 300kg x 7 reps

Leg Press
to 700kg x 11 reps (cramps in front right thigh on last reps)

Leg Curl
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

mixed in with

Vulcan Gripper
to
L/H: 5/5 x 2 x 1 tough reps, 5/6 x 4 of 5 x 1 reps
R/H: 6/6 x 5 x 1 reps

stack attack

Yep. I max out machines so rather than write the load I just say 'stack'. I'd say most are 100-kilos or so

[mobsterone]

Sunday
Phew. Late night = hard work at gym. Trained with Craig.
CG Bench
C to 110-kilos x 4 x 4 and myself to 140-kilos x 4 x 4 reps plus 60-kilos x 20 reps

s/s

LPD
to stack x 8 reps

[mobsterone]

Monday
Nowt

Tuesday
V/Gripper
to
L/H: 5/5 x 1, VVN, 1, 5/6 x 3 x 1 reps
R/H: 5/5 x 1 reps, 5/6 x 1 rep. 6/6 x 4 x 1 reps

2HP - vol
to +79-kilos (101.7) x 3 rp. 3 n/s, 3 r/p (last set hard)

[mobsterone]

Wednesday

Thursday

Friday
PSquat
to 305-kilos x 6 reps

LPress
to 700-kilos x 8 reps (held back)

Leg curl
3 x 12 x stack

Leg Ext
3 x 12 x stack

[mobsterone]

Took a nice chunk of skin off the right hand side of my right index finger washing up last night. I thought it might prove a problem come grip training - it didn't.

Saturday
V/Gripper
to
L/H: 5/5 x 3 x 1 reps (2 wide set), 5/6 x F, 1, 1 reps then 6/6 x F
R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 3 x 1 reps, 6/7 x VVN

2HP
to 102.2 x 3 r/p reps, 3 n/s reps and 3 r/p reps

[mobsterone]

Two more cuts (foot and left thumb ffs). Oh and the heat.... pfftt

Sunday
Iso press
to 75-kilos a side x 4 hard reps

Hammer db curls
no wraps so
to 40-kilos @ x 8 reps

TPD
to 17p x 7 reps

Took ages etc cos of heat

[mobsterone]

Monday
V/Gripper
unable to go to max due to small cuts etc

2HP - volume
No issues so to 102.7-kilos x 3 x 3 n/s reps and 2 extra r/p reps

Tuesday
Iso bench press
to 85-kilos an arm x 6 reps

s/s

Iso p/down
to 80-kilos an arm x 6 reps

1 arm Cable row
to 15p x 8 reps @

[mobsterone]

Wednesday
Nowt

Thursday
V/Gripper
to
L/H: 5/6 x 1, 1, 1, VVN, 1, 1, N reps
R/H: 6/6 x 6x 1 and N reps

2HP
to 103.7-kilos x 1, 2, 3 (NS) and then 2 reps. I'll stay here for a session or two.

Friday
God awful after nigh on no sleep (3-3.5 hours total) then legs. Only sheer stupid grit and determination did the job

P/Squat
to 310-kilos (PB) x 6 reps (tgt of 4)

Leg Press
usual max x 10 reps

Leg Curls
as per

Leg Ext
as per

[mobsterone]

Saturday
V/gripper
to
L/H: 5/6 x 1, 1, 1, 1 reps, 6/6 x VN, VVN, VVN
R/H: 6/6 x 4 x 1 reps, 6/7 x VVN, 1, 1 reps

2HP
to 103.2-kilos x 2 r/p, 2 r/p, 1+F, 2 N/S reps

[mobsterone]

Sunday
Pfftt and arrgghh and then spilling protein drink in bag = grrr
Iso press
cocked up right arm (60kg right and 75kg left) for first rep then 3 more reps. I will stay at this for a while

Hammer DB Curls
top 42.5-kilos x 8 reps @ (didn't bother with wraps)

TPD
to 18p x 4-6 horrid reps. Very hard, even with weighted belt, to hold myself in position.

[mobsterone]

Monday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x VN, VVN, VVN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps
Done on door step as I waited for visitors

2HP
to 103.2 x 4 x 2 all non-stop reps.

[mobsterone]

Tuesday
Rest

Wednesday
lots of extra to do today inc dropping cat into vets, two am appointments and picking cat up etc. Time limited so see what happened

V/Gripper
small blister right palm and work on grippers the last week so...
L/H: 5/6 x 1, 1, VVN, 1, 1, VVN, VVN
R/H: to 6/6 x 3 x 1 reps, 6/7 x N (knew that was it), dropped back to 6/6 2 x 1 reps (last one silly easy) so upped to 7/7 x F

2HP
to +80.5-kilos (used a different set up) x 3 of 4 attempts. The last 2 were more than 15 minutes apart but my hands felt solid and ready to rock. I'd had to go back to vets AGAIN (100 yards away) and finally was able to collect the mummy. Put her on floor and did that last rep

[mobsterone]

Thursday

Friday
Away

Saturday
Away

Sunday
Iso Bench
to +70-kilos an arm (no elbow supports) x 6 reps. DS: 40-kilos x 15 reps

s/s

Iso Pulldowns
to +80-kilos an arm x 6 reps DS 40-kilos x 15 reps

DB Forward wrist curls
to 35-kilos x 8 reps - 12.5-kilos x 15 reps
s/s

DB Reverse wrist curls
to 12.5-kilos x 15 reps

[mobsterone]

Back in the gym after the grip comp training, for me, light

Tuesday
Iso Press
to 60-kilos an arm x 8 reps

Hammer DB Curls
to 32.5-kilos x 8 reps @

TPD
to 14p no sleeves x 8 reps then 16p x 6 reps with sleeves

FWCurls
to 32.5-kilos x 10 reps (nice pump)

s/s

RWCurls
to 15-kilos x 10 reps

[mobsterone]

Wednesday
V/Gripper
to
L/H: 5/6 x 5 x 1 reps (2 TnG)
R/H: 6/6 x 5 x 1 reps

2HP
to 102.7-kilos x 1, 1, 1, 1, 2 (rp), 2 reps

[mobsterone]

Thursday
Brief n brutal

Iso Bench
to 80-kilos x 6 reps d/s 40-kilos x 7 reps

s/s

Iso Pulldowns
to 80-kilos x 6 reps

FWCurls
to 35-kilos x 10 reps

s/s

RWCurls
to 17.5-kilos x 10 reps

[mobsterone]

Saturday
Millennium dumbbell now at Powerhouse so...

MDB
x 3 x 1 reps (using chalk)

PSquat
to 250-kilos x 6 reps

Leg Press
to 680-kilos x 8 reps

Leg Curl
stack x 3 x 8 reps

Leg Ext
stack x 3 x 8 reps

MDB
2 x 1 reps no chalk - all MDB reps r/h only

[mobsterone]

Monday
V/Gripper
B/H: usual
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps
R/H: 6/6 x 3 x 1 reps 6/7 x 3 x 1 reps

2HP
With NO warm ups this was straight to working weight.
to 102.7-kilos x 4 x 1 and 2 x 2 reps

[mobsterone]

Tuesday

Wednesday
seated iso press
to 65-kilos x 4 hard reps (left side hard work)

hammer db curls
to 42.5-kilos @ x 6 n/s reps (one arm x 6 n/s then the other when I usually alternate)

TPD (hard machine)
to 15p x 6+1 reps d/s 9 x 7 reps. No sleeves

MDB
hard and several fails 1 success