Mobster's Wrist Roller Work

[mobsterone]

[b]Thursday[/b]
@ Powerhouse early cos I wanted to hit shops before we recorded a podcast. Heavy arm day
[u]Dumbbell Hammer Curls[/u]
10kg @ x 20 reps w/up then, 30kg x 9  reps, 60kg x 9 reps and 90kg/198lbs x 9 reps

[u]Skullcrushers - EZ bar[/u]
Good day on this 29kg x 8 reps, 49kg x 8 reps and 89kg/196lbs x 8 reps

[u]Standing BB Wrist Curl - Extensors[/u]
Bar x 20 reps, 40kg x 8 reps, 70kg/154lbs x 7 reps, d/s to 30kg/66lbs x 15 reps 

[John Knowlton]

nice one today

[mobsterone]

[b]Friday[/b]
Arrived @ Powerhouse before 9am so I didn't have to rush
[u]Close Grip Bench Press[/u]
Went well. Worked to 215kg/473lbs x 2 x 1 reps and then 1 x 1 with 225kg/495lbs (5 x 20 and a single 2.5kg plate per side)

[u]Lat Pulldowns[/u]
Wide bar (worked in with a member) to 3/4 stack x 20 reps then switched to a double D handle bar med grip x 11 reps

[u]Facepulls[/u]
Had to work to a hard blue and a red at the same time x 12 reps (will switch to cable next time)

Bwt: 328lbs  

[John Knowlton]

NICE WORK

[mobsterone]

[b]Monday[/b]
[u]Hatfield Squat[/u]
Huge faff setting up for the top set as I was fine with the lower weights but the bare bending meant the top weight was still inside the deep J-Hooks. All belted, wrapped etc and had to lower the set up which meant getting ready all over again. Strength problems lol
130kg x 8, 200kg x 6 and 330kg/726lbs x 4 reps

[u]Leg Press[/u]
shot my both with the above so was not ok to hit 18 reps with the top weight here
200kg x 18 reps, 400kg x 18 reps and 690kg x 12 reps

[u]Leg Extensions[/u]
stack x 12 reps, 3/4 stack x 7 reps

[u]Lying Leg Curls[/u]
10p x 8 reps, 16p x 7 reps

[John Knowlton]

KILLER MONDAY LEG DAY

nice work

[SOCK BOY]

Kin huge weights as always mate. 

[mobsterone]

[b]Tuesday[/b]
Note to self - read actual training dairy. Should have upped the weight on the wrist roller.
[u]Seated Press[/u]
Planned to do 117.5kg but upped it
Usual warm ups then bar x 8 reps, 60kg x 8 reps, 120kg/264lbs x 6 reps (Chris J urging me on)

[u]3-Inch Wrist Roller[/u]
85kg x 3 x 1 when it should have been 3 x 1 x 87.5kg

[John Knowlton]

Do your homework young man

still a great workout

[mobsterone]

[b]Thursday[/b]
[u]Dumbbell Curls[/u]
to 40kg/88lbs x 9 reps

[u]Tricep Pressdown on Lat Machine[/u]
to 19p x 4 reps (PB and more there). Had someone start me off again

[u]Standing BB Wrist Curls - Flexors[/u]
to 115kg/253lbs x 4 reps - d/s to 85kg/187lbs x 15 reps then 25 reps x broomstick

[John Knowlton]

nice work on the wrist curls

[mobsterone]

[b]Friday[/b]
Real grinder of a session. Esp on the last top weight on bench. Over 1 hour just on that (the rest was done real quick)
[u]Close Grip Bench Press[/u]
to 220kg/484lbs x 2 x 1 reps then 1 x 230kg/506lbs. Drop set (in reality a few minutes later) to 180kg/396lbs x 5 (might have got 6 or 7 but the slingshot popped off my left elbow). ALL top sets with slingshot

[u]Low Cable Row[/u]
Double D - medium width handle to stack (eqv to 120kg/264lbs in the hands) x 20 reps

[u]FacePulls[/u]
to light red/medium blue (2 bands) x 12 reps - still need to use cable machine

[John Knowlton]

NICE ONE 

HAPPY FRIDAY

[mobsterone]

[b]Monday[/b]
@ Powerhouse Gym. Will be training bench with Kirk Friday. Proper hard leg day today
[u]Hatfield Squat[/u]
w/up, 140kg/308lbs x 8, 220kg/484lbs x 6 reps, 340kg/748lbs x 4 reps (I think this is a rep PB at this weight)

[u]Leg Press[/u]
200kg/440lbs x 18 reps, 400kg/880lbs x 18 and then kinda bombed (probs cos of hitting the weight on squats) 690kg/1518lbs x 11 reps 

[u]Lying Leg Curls[/u]
10p x 8 reps, 17p x 7 r/p reps

[u]Leg Extensions[/u]
stack x 12 reps, 3/4 stack x 7 reps per leg (alternating reps)

Bwt: 150kg/330lbs