Mobster's Wrist Roller Work

[mobsterone]

Thursday
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 4 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 4 x 1 reps

2HP
no warm ups
102.7-kilos x 3 x 1 reps (first one iffy), 103.7-kilos x 3 x 1 reps


Friday
MDB
x 1 and then x 2 right hand only as per

DOTBDL
to 195-kilos x 3 reps

Iso Bench
to 82.5-kilos x 6 reps d/s 40-kilos x 8 hard reps

[mobsterone]

Saturday
Busy

Sunday
away

Monday
away

Tuesday
Took a bit of warming up (esp right hand)

V/Gripper
L/H: 5/5 x 3 x 1 reps, 5/6 x 1 easy rep, 6/6 x 2 x F dropped to 6/5 x N (stick with this)
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG x 2 and 1 N reps

2HP
92.7kg x 1 rep, 97.7kg x 1 rep, 102.7kg x 1 rep, 103.7kg x 3 x 1 reps

[mobsterone]

Wednesday
Appt in town then

Weighed in at gym... 19st 10lbs?? Wow.

P/Squat
to 260-kilos x 8 reps

L/Press
to 700-kilos x 8 reps

L/Curls
stack x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

MDB
1 rep, no fail, for fun at end of P/Squat sets

[mobsterone]

Thursday
Vulcan Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x N, VN, VN
R/H: 6/6 x 3 x 1 reps, 6/7 x N, Tng, VN

2HP
+81-kilos x Fail so, +70-kilos x 1 reps, +75-kilos x 1 rep, +81-kilos x 3 (of 4 as skin tore)

Friday
Iso Press
to 65-kilos a side x 4 reps - 25-kilos a side x 12 hard reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 hard reps (pulling on back)

s/s

TPD
to 15.5 plates x 6 reps - 10.5 plates x 12 reps

DB FWC
to 37.5-kilos - 17.5-kilos x 12 reps

s/s

DB RWC
to 17.5-kilos x 12 reps

MDB
3 x 1 reps inc one videod.

[mobsterone]

Saturday
Tried grip... not happening so stopped.

Sunday
My oh my was that hard... nigh on puking

Iso Bench
80kg x 6 reps - d/s x 40kg x 12 reps

s/s

Iso P/Down
to 80kg x 6 reps an arm - d/s x 40kg x 12 reps

1 arm cable low row
11p x 12 reps, 14p x 8 reps (hit the wall here)

F/W/Curls
20kg x 30 reps

R/W/Curls
10kg x 25 reps

[mobsterone]

Monday
Grip w/o and then Cardiff over night

Tuesday
Cardiff

Wednesday
Busy bee then...

Vulcan Gripper
to
L/H: 5/5 x 1 reps, 5/6 x 2 x 1 reps, 6/5 x 1, VN
R/H: 5/5 x 1 reps, 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/6 x N, N reps

2HP
+70.5kg x 4 x 3 reps

[mobsterone]

Thursday
legs!!

Power Squat
to 270-kilos x 8 reps (20kg more than the last w/o)... did so well I upped it to 310-kilos and did 6 reps

L/Press
to full load x 10 reps

L/Curls
2 x stack x 12 reps, and 1 x stack+1/2 plate x 12 reps

L/Ext
stack x 3 x 12 reps

Bulkpowders interview with me here: http://www.bulkpowders.co.uk/blog/5802/interview-with-steve-mobster-bulk-powders-superhero-iron-grip-champion.htm

[mobsterone]

Friday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x VN, 1, 1 reps

2HP
+71kg x 3 x 3 reps

[mobsterone]

Saturday
Iso Press
to 66.25-kilos x 4 reps, d/s 40-kilos x 8 reps

s/s

Hammer db curls
to 45-kilos x 8 reps

s/s

TPD
to 16p x 8 reps, d/s 10p x 15 reps

MDB
1, 2 and 2+F reps

[mobsterone]

Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps

s/s

Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)

1 arm db rows
to 80-kilos @ arm x 8 reps

DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps

DB R/W/Curls
20-kilos x 10 reps (no w/up)

[mobsterone]

Tuesday
Off sick

Wednesday
Off sick

Thursday
Still not good. Illness (probably a 'man flu' / sinus thing) means sleeps been v bad
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1,1,1,1, VN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x N, 1, 1, N, 1 reps

2HP
to +71-kilos x 2, 3, 3, 3 reps

[mobsterone]

Friday
Nowt but getting better

Saturday
Half decent nights sleep (one hit but dream filled). Still off (snotty, headache and sciatica)

Power Squat
to 320kg x 6 reps (PB)

Leg Press
to 700kg x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

All things considered not effing bad.

[mobsterone]

Monday
Half walked / half given a lift to Hirwaun YMCA (sports mentoring role, volunteering to begin with) then

Iso Press
to 65-kilos an arm x 3 reps - d/s 40-kilos x 8 reps

HDBCurls
to 32.5-kilos @ ** x 8 reps

TPD
to 16.5p x 8 reps - d/s 10.5p x 8 reps

**Kept short n sweet as later than I like and back still sore / sniffing still

[mobsterone]

Tuesday
Emotion makes for an interesting lifting partner. My back/hip still off (feels silly tight right over my lower pelvic area)

V/Gripper
to (minimal warm up sets)
L/H: 6/5 x 4 (of 5) x 1. The one fail was so wide to start with and nearly got shit regardless
R/H: 6/7 x 5 x 1 reps

2HP
+71kg x 4 x 3 reps (up next time)

[mobsterone]

Wednesday
Early appt then

Iso Bench
to 85-kilos a side x 4 heavy reps - 40-kilos x 15 reps

Iso P/Downs
to 83.75-kilos x 6 reps - 40-kilos x 15 reps

1 arm d/b rows
to 90-kilos x 6 left and 8 right reps
* did this irritate back last week?

FWC
to 50-kilos x F so 40-kilos x 8 reps - 25-kilos x 10 reps

RWC
to 25-kilos x 8L and 10 R reps

[mobsterone]

Friday
Up damned early and off to Porth then gym after
Power Squat
to 322.5-kilos x 6 reps

Leg Press
to 700kg x 8 reps (back tight)

Leg Curls
3 x 12 reps

Leg Ext
3 x 12 reps

[mobsterone]

Saturday
rest

Sunday
rest

Monday
Iso Press
to 65-kilos x 3 reps (arrggh) + a half rep - d/s 45-kilos x 8 reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 reps

s/s

TPD
to 16.5p x 8 reps - d/s 10.5p x 10 reps

MDB
1, 2, 2 (tried 3)

NM: Worked grip on Thu but only noted on Facebook via photos

[mobsterone]

Tuesday
Gripper n pinch

Wednesday
late for me

Iso Bench
to 85-kilos a side x 5 reps @ d/s 40-kilos x 12 reps

s/s

Iso PD
to 85-kilos x 6 reps @, d/s 40-kilos x 12 reps

chat then

DOTBDL
to 195-kilos x 3 reps

[mobsterone]

Where did the rest of the week go ha ha

Monday
First voluntary stint at the YMCA

Tuesday
Iso Press
to 63.75kg x 2 x 3 reps - d/s 40kg x 8 reps

s/s


HDBC
to 45kg x 6 reps

TPD
to 17p x 6 reps (hard and I noticed right arm doing more of the work)

Home!

[mobsterone]

Wednesday
Grippers not so good. Noticed on last efforts gripper handle slid a bit.

V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x VVN, F, N, N
R/H: 6/6 x 3 x 1 reps, 6/7 x VN, F, N, N

2HP
+72-kilos x 4 x 3 reps

[mobsterone]

Thursday
Iso Bench
to 85-kilos a side x 4 reps (poor) d/s 45-kilos x 15 reps

s/s

Pullover machine
to stack x 12 reps

LPD
to stack x 8 reps

Low Rows
to 14p an arm x 8 reps

Nice pump

[mobsterone]

Friday
V/Gripper
to
L/H: 5/6 x 3 x TnG reps, then 6/5 x VVN, 1, 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1 reps

2HP
to +72-kilos x 3+1, 4 and 4 reps

Saturday
P/Squat
to 310-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curls
stack x 14, 14, 8 reps

Leg Ext
stack x 3 x 14 r/p reps

[lifesnotfair]

Hey mobster, just out of curiosity... I've always checked your log from time to time for a number of years now and I even recall a few years back I asked about your leg training, as all you were doing for a period were leg curls, leg extensions and leg press.... anyways for a while now I see you are doing squats, and I am just wondering, what kind of squats are these? Stance, depth, gear used... what's it like? Just curious mainly, hope you can describe them in a few spare seconds

[mobsterone]

Monday
Iso Press
to 63.75-kilos x 4 reps - d/s 40-kilos x 12 reps

H/D/B/Curls
to 47.5-kilos x 4 loose reps

TPD
to 18p (PB) x 4 damned ugly reps, changed to pushdown and did 4 more - d/s 10p x 12 reps

[mobsterone]

Tuesday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 4 x 1 reps (2 easy).
R/H: 6/6 x 3 x 1 reps, 6/7 x 4 x 1 reps

2HP
to +72-kilos x 4 x 3 reps (time to go up a 1/2kg)