Mobster's Wrist Roller Work

[mobsterone]

Wednesday
Early - before the gym officially opened. Mind you I was awake at 5am. Deep scratch to right palm helping local shop move their chiller cabinet yesterday (4kilos of chicken and other bits in return mind )
Shay joined me for 90%

CG Bench Press
to 140-kilos x 4 x 2 reps, d/s 60-kilos x 20 reps feet up

s/s

LPD
to stack x 3 x 10 reps

SLDL (DB)
40-kilos x 12 reps, 70-kilos x 12 reps, 90-kilos x 12 reps.

[mobsterone]

Friday
P/Squat
to 331.25-kilos x 4 reps (tad more there)

L/Press (H3 again)
to 660-kilos x 8 reps (tried 680 and it wouldn't budge ha ha)

L/Curl
stack x 3 x 14 reps

W/Curl
from 15kg, 22.5, 27.5 and 32.5 x 12 reps

s/s

R/W/Curl
7.5kg, 10, 12.5 and 15 x 10/12 reps

[mobsterone]

Monday
Old man shoulder (left) takes a while to get going but then...
Seated Press
to 105-kilos x 4 reps - d/s 60-kilos x 15 reps

s/s

Hammer db curls
to 55-kilos x 7 reps

s/s

TPD
to 16p x 8 reps - d/s 11p x 8 reps

[mobsterone]

Tuesday
V/Gripper

2HP - volume

Stub work

Wednesday
CG Bench
to 140-kilos x 2, 3, 2+F, 60-kilos x 20 reps

s/s

Iso lever row
to 110-kilos x 6 reps

Pullover machine
3/4 stack x 12 reps, stack x 2 x 12 reps

[mobsterone]

Thursday
Lever work

Adj T/Bar work

Friday
Power squat
to 335-kilos (PB) x 4 reps

Leg Press
to 400-kilos x 30 reps (for a change)

Leg Curl
stack x 2 x 15 reps

[mobsterone]

Monday
Seated Press
to 107.5-kilos x 4 reps, d/s 60-kilos x 15 reps

s/s

Hammer DB Curls
to 50-kilos x 8 reps (thought about 60-kilos but decided to leave it)

s/s

Tricep Pressdown
Twinging left elbow
to 16p + 2 stacker plates x 1 iffy rep, dropped to + 1 stacker plate x 5 reps
d/s 10p x 15 reps

[mobsterone]

Tuesday
Grip workout

Wednesday
In the gym at 8 am - I've trained late and I've trained xmas day but 8am was a first and BOY am I feeling it now lol. I kept it short n sweet as time was of the essense.

CG Bench
to 130-kilos x 3, 4 and 4 reps. No time for a drop set

Lat Pulldowns (D bar)
to stack x 8 reps, plus 1p x 8 reps, plus 2p x 8 reps

Bodypower tickets booked. Long ass day but fun!

[mobsterone]

Thursday
Grip

Friday
Power Squat machine
to 340-kilos x 4 reps

Leg Press
to 440-kilos x 30 reps

Leg Curl
stack x 3 x 15 reps

Forward w/curls
to 32.5-kilos x 12 reps

Reverse wrist curls
to 15-kilos x 12 reps

[mobsterone]

Monday
Seated Press
to 107.5-kilo x 5 reps (could be tidier)

s/s

Hammer DB Curls
to 60-kilos x 4 reps

s/s

Tricep Pressdown
to 16p x 8 reps - d/s 11p x 12 reps

Still needing a boost in energy

[mobsterone]

Tuesday
Grippers
warmed up on vulcan and then switched to a HG300 then a CoC 3
L/H: to CoC 3 x 5 attempts (4 good)
R/H: to CoC 3 x 5 x 3 reps

2HP
right thumbs been playing up so back to old school volume
working weight x 12 reps total (2-3 doubles)

Stub work

[mobsterone]

Wednesday
early to gym - appointment at 1130am

CG Bench Press
to 132.5-kilos x 3 x 4 reps d/s 60-kilos x 20 reps

Low row pulley
to stack + 6 stacker plates x 8 reps

[mobsterone]

Thursday
I should check my phone bill before working out - I'd have broken the building never mind PB's. Damn!!

Leverage work

Adj T/Bar

[mobsterone]

Friday
P/Squat machine
to 345-kilos x 4 reps (PB).

Leg Press
to 480-kilos x 25 reps (calves cramping etc)

Leg Curl - seated
stack x 4 x 12 reps

FWC
to 35-kilos a hand x 8 reps

RWC
to 17.5-kilo a hand x 10 reps

[mobsterone]

Monday
Iso Press
to 65-kilos a side x 4 rep - d/s 20-kilos a side x 15 reps

Hammer db curl
to 55-kilos @ x 8 rep

TPD
to 16p + stacker plate x 6 hard reps - d/s 11p x 10 reps

[mobsterone]

Tuesday
Trained with Carl Rogers again.
Grippers
L/H: 5 x 1 attempts (most good) with a '3
R/H: A few attempts at a 3.5 and HG350 (Carl's and a new version)

2HP
12 x 1 at working weight.

Stub
We used his set up over mine. A drop in weight and still not as per the kit we'll use on the day but I did ok.

[mobsterone]

Wednesday
In the gym at 8am again. A lift into town for appointments and onwards - so a short n sweet workout.

CG Bench
to 135-kilos x 3 x 3 reps (keep an eye on the groove).

LPD
to the stack + 3 stacker plates x 8 reps

[mobsterone]

Friday
Nowt yesterday (interview etc) so I might do grip tomorrow.

P/Squat machine
to 350-kilos x 4 reps (PB)

Leg Press
to 480-kilos x 27 reps (r/p as legs and calves are shot)

Leg Curl
to stack +4 stacker plates x 8 + 2 r/p reps

[mobsterone]

Monday
Seated press (at home) in rack

Tuesday (done v late)
Pinch work
in a word - awful

Wednesday
@ PH
C G Bench
to 140-kilos x 4 x 1 fast reps

s/s

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

DODLTL (standard bar)
609-kilos x 8 rfeps, 100-kilos x 8 reps, 140-kilos x 8 reps (*belt on but loose), 160-kilos x 4 reps belt tight

[mobsterone]

Thursday
am
Pinch

pm
Stub

Friday
P/Squat machine
to 355-kilos x 4 heavy reps

L/Press
to 500-kilos x 15 reps

L/Curl
to +6 stacker plates x 8 reps
s/s

Adj T/B

[mobsterone]

Where have I been all week ha ha

Monday
Seated Press
Started in iso machine and my left shoulder hated that so...
to 100-kilos x 8 reps in the rack

Hammer DB Curls
to 55-kilos x 6 reps

TPD
to 17p x 6 reps

also did VG work between the above
to
L/H: 5/6 x F, N, N, N, VN, VN.
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x TnG and 1 x VVN

Tuesday
faffed about

Wednesday
8am at the gym. Trained with Shay on bench and limited time so
CG Bench Press
to 142.5-kilos x 4 x 1 reps - 60-kilos x 30 reps

s/s

LPD
to stack +2 plates x 3 x 10 reps

PM workout
2HP

Stub work

[mobsterone]

Friday
P/Squat
to 355-kilo x 5 reps

L/Press
to 500-kilos 16 r/p reps

L/Curl
to stack + 4p x 13 reps

Adj T/B
L/H: to +125-kilos x 4 x 1 reps
R/H: to +130-kilos x 1, 1, 3 reps

[mobsterone]

Monday
Ill over the weekend (couple of likely reasons) and this showed when I hit the wall at the end of the workout. Only gritting my teeth got me as far as it did. Lost 3 lbs in spite of feeling bloated.

Seated press
to 107.5-kilos x 4 reps (diff bench from my preferred choice)

Hammer d/b curls
to 60-kilos @ x 4 left and 6 right (left hand was opening - v/g work?)

TPD
to 17p x Fail (wall / ill)

V/Gripper
to
L/H: 5/6 x 1, VVN, VVN, VVN, VVN, TnG, F
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 + 1 fail reps

[mobsterone]

Tuesday
2HP

Stub work

Wednesday
Stomach still not co-operating. Out damn bug!!

CG Bench
to 150-kilos x 1 rep (140, 142.5, 145,and 147. 5 all 2 x 1 reps)

LPD
to stack + 2 plates x 3 x 8 reps

[mobsterone]

Thursday
leverage work

Friday
P/Squat
to 360-kilos x 4 reps

L/Press
to 520-kilos x 15 reps

L/Curl
to stack +5p x 10+1+1+1 reps

Adj T/B
to +120-kilos (off my game at this point) x
L/H: 3 x 1 reps
R/H: 3 x 2 reps

[mobsterone]

Monday
Guts still not 100% (writing this Tuesday) but better than they were. Bwt up a bit and hips feeling it.
Forgot elbow sleeves so...
Seated Press
to 100-kilos x 6 reps then 105-kilos x 4 reps

s/s

Hammer DB Curls
to 55-kilos x 4 loose reps

TPD
to 15p x 8 reps