Mobster's Wrist Roller Work

[mobsterone]

Wednesday
aka 'miscommunication day'

DOTBDL
to 195-kilos x 2 x 3 r/p reps

CG BPress
to 130-kilos x 3, 3 and 4 reps. D/S 60-kilos x 25 reps

[mobsterone]

Thursday
gripper poor (yesterdays thick bar?)
V/Gripper
L/H: 6/5 x 1, F, 1, 6/6 x F, F
R/H: 6/6 x 3 x 1 reps, 6/7 x F, F, N reps

2HP
to +46.5 x F, 2, 2, 2, (RP) 3 (NS) reps

[mobsterone]

Friday
Power Squat
to 315kg x 6 reps

Leg Press
to 700kg x 10 reps

Leg Curl
stack x 4 x 13 reps

Leg Ext
stack x 2 x 13 reps (time out!!)

[mobsterone]

Monday
AWFUL nights sleep. Bed downstairs in office for the winter... urrggh

Iso press
to 67.5-kilos x 3 reps (last one v hard) = d/s 47.5-kilos x 8 reps

s/s

Hammer DB Curls
to 45-kilos each x 2 x 6 reps

Overhead Tricep Ext on e-z bar
to bar +55-kilos x 20 reps with sleeves on

TPD
burn / pump after above
12p x 10 reps = hard!!

Bwt: up a 1 or 2

[mobsterone]

Tuesday
Sleep the same (diff reason). Cold (water in outside pipes nigh on froze). Vapor out of mouth in home gym
V/Gripper
L/H:
5/6 x 2 x 1 reps, 6/5 x 3 x 1 reps, 6/6 x N
R/H: 6/6 x 2 x 1 reps, 6/7 x 4 x 1 reps

2HP
to +46.5 x 2, 2, 2, (RP) 3 (NS) reps (same as last time)

[mobsterone]

Wednesday
An even more run around every other Wednesday than usual - arrgghh and relax

On the clock so...

CG Bench
to 132.5-kilos x 2 x 3 reps (wanted to do more but clock was ticking) and 60-kilos d/s x 25 reps again.

Pullover machine
1/2 stack x 12 reps, stack x 12 reps, 13p x 8 reps an arm

Iso-Lever 1 arm row
40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps (more there but time limited)

Both back exercises s/s with chest. Onwards!!

[mobsterone]

Thursday
Amazon, short of a lotto win, here I come ha ha. Lord god almighty protect me from morons and the very early alarm calls. Bunch of other bits keeping me busy inc YT course work. Onwards!!

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

No 2HP today

[mobsterone]

Cheers D. It was three long ass days. 4am starts FFS.

Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.

Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.

Leg Curl
stack x 8, 8 and 12 reps

Leg Ext
stack x 3 x 8 reps

[mobsterone]

Tuesday
Homework 90% done then gym
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x N, VVN, F, F, N
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1, 1, 1 reps

2HP (timed holds)
to 100.2-kilos x 4, 4 and 6 seconds**

**all times are approx from stopwatch / iphone ticking away on floor. In order to do my best one tends to concentrate on the task in hand and not the clock.

[mobsterone]

Wednesday
rush, rush, rush

Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps

Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps

O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position

TPD
done as a finisher after above 12p x 8 hard reps

[Bill Piche]

Steve, your next post is number 10,000!

[mobsterone]

Monday
No fri or sat due to work. Back stiff as hell but ok once warmed up

P/Squat
to 300-kilos x 7 reps

Leg Press
to 700-kilos x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

MDB
cos asked x 1 rep

Steve, your next post is number 10,000!

Damn right ha ha. You and me ha ha

[mobsterone]

Tuesday
Due to a pain in the ass drama with British Gas (they owe me, I owe them) training was to the wire (literally just before I left to go to the youth club)
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x N, 1 reps, 6/6 x VVN, F, VVN
R/H: 6/6 x 1 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, VN, VVN

2HP - timed holds
to 100.2-kilos x 3 x 8 seconds (approx)

[mobsterone]

Wednesday
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads

Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side

Hammer d/b curls
to 45-kilos x 3 x 7 loose reps

OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)

TPD
10p x 10 reps hard lol

[mobsterone]

Thursday
Snotty nose in full effect - trained late
V/Gripper
to
L/H: 5/6 x 2 x 1 reps (first tough), 6/6 x N, F, N, N
R/H: 6/6 x 2 x 1 reps (first tough), 6/7 x 1, 1, TnG, 1 reps

2HP - timed holds
to 100.2-kilos x 9, F, 8-9 and 10 seconds* all approx times

[mobsterone]

Friday
Dizzy as hell during deadlifts esp heavy sets. Lacking in pep throughout workout

CG BP
to 145-kilos x 1 rep - 60-kilos x 20 reps
s/s

DOTBDL
to 195-kilos x 4 x 1 reps (about 40-seconds apart as dizzy)

Pullovers
1/2 stack x 12 reps, stack x 12 reps, 14p x 6 reps an arm

[mobsterone]

Monday
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)

Leg Press
to 700-kilos x 10 reps

Seated Leg Curls
stack x 4 x 10 reps

Leg Ext
stack x 3 x 10 reps

[mobsterone]

Tuesday
piss poor - stopped and called it a day

Wednesday - '6's
Iso Press
to 60-kilos a side x 6 reps

hammer db curls
to 47.5-kilos a side x 6 reps

OHTE
to bar +67.5-kilos x 10 reps (more than 6 ha ha)

TPD
12p x 6 hard reps (hard machine too) then 6p x 12 reps

[mobsterone]

Silly little niggle I worked out today as to why. Left index finger nerve impingement at the first knuckle caused by gripper work makes it feel cold at time. I eased off the pedal on grippers and did ok on 2HP. I'll take 90% of next week off.

Thursday
V/Gripper
to
L/H: 5/5 x 1, 1, 1, 1, 2, 2 reps, 5/6 x 1, VVN, F
R/H: 6/6 x 1, 1, 1, 1, 2, 2 reps 6/7 x N, 1, F

2HP
to 100.2-kilos x 8, 10 and 11 secs (times as per approx)

[mobsterone]

Further to yesterdays post. Top of finger is paler than the rest - circulation issue?

Friday (6's again)
Iso Bench (rack in use)
to 80-kilos a side x 5 reps with spot - d/s 40-kilos a side x 15 reps

s/s

Iso lever row
to 110-kilos x 6 reps a side at a time.

Pullover machine
to 13p x 8 reps an arm

[mobsterone]

Monday
Soaked on the way to the gym and had to wade the flooded river on the way back (photos on facebook). I also hit the wall in the gym - rest needed.

P/Squat
to 300-kilos x 8 reps

Leg Press
to 700-kilos x 4 reps - nothing left

Leg Curl
stack x 1 rep (yes one)

[mobsterone]

Monday
A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

Iso Press
to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

Hammer DB Curls
to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

TPD (cos bars were in use)
to 15p x 8 reps, 10p x 10 reps
Felt hard

[mobsterone]

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

[mobsterone]

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

[mobsterone]

Tuesday
Back on it

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

2HP
to 99.9kg x 1 slow rep