Mobsters grip n stuff

Tuesday
Still volume / pump. Trained solo (guys there but not training with me)
Seated DB Press
21lbs x 20, 36lbs x 20 and 47lbs x 20 (sl on) reps

Hammer DB Curls
36lbs x 20, 47lbs x 20 and 50lbs x 16 reps

Skull Crushers
28kg x 20, 36kg x 20 and 46kg x 20 (sl on) reps

Wrist Roller
*Nearly had an accident on this as the clip came off the weight pin and hit me in the hand (not that bad - better than my face)
80kg x 2 x 20, 1 x 10*, 1 x 20 reps
 
Thursday
Chest Supported Rows in the rack - BB and bench
bar x 12 reps, 60kg x 8 reps, 90kg x 8 reps, 100kg x 8 reps

Lat Pulldowns - stirrup bar
1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 12 reps

Straight Arm Pulldowns
3.5p x 20 reps, 5.5p x 20 reps, 7p x 16 reps

Bwt: 319lbs
 
Friday
New Year - ass a-kicking time.

Close Grip Bench Press
to 140kg x 5 x 1 reps (better with each rep)

Wrist Roller
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps
 
Mobster said:
Friday
New Year - ass a-kicking time.

Close Grip Bench Press
to 140kg x 5 x 1 reps (better with each rep)

Wrist Roller
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps
Click to expand...
Any recent pics?
 
I’d actually like to see your gym pal.
 
Monday
Almost full crew in today

Lever Squat
sets of 12 to 200kg x 8 reps

Leg Press
12's to 470kg x 12 reps

Leg Extension
to stack x 7 reps

Lying Leg Curls
(hardest for me to do)
11p x 7 r/p reps
 
Tuesday
Pump city.
Dumbbell Press
to 58lbs x 15 reps

Hammer DB Curl
to 56lbs x 17 reps

Skull Crushers
to 51kg x 17 reps

Wrist Roller
to 85kg x 3 x 20 reps
 
Mr mac said:
Some awesome old school kit in there mate
Click to expand...

It does the job

Thursday
Supported Chest Rows - medium grip
to 102.5kg x 3 x 8 reps (felt good - better than the last session)

Lat Pulldowns - wide grip / long bar
to the stack x 12 reps

Low Cable Row - close grip / DD handles
to the stack x 12 reps

The variation in the grips hopefully hitting all the angles
 
Friday
Close Grip Bench Press
to 142.5-kilos x 5 x 1 reps (as always they got better the more I did)

Rolling Thunder
85-kilos x 3 x 20 reps
 
Saturday
Missed out on gripper work yesterday so that got done. I need to be more consistant.
Vulcan Gripper
BH: usual warm ups
LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps
RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN

2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH
 
Monday
SSB Squat
to 220kg x 6 reps

Leg Press
to 475kg x 12 reps

Leg Extensions
to stack x 12 reps

Lying Leg Curls
to 11p x 6 r/p reps
 
Tuesday
New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing)

Seated DB Press
to 59lbx 15 reps

Hammer DB Curls
to 59lbs x 17 reps

Skull Crushers
to 51kg x 20 reps

Wrist Roller
to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on)

Reverse Wrist Curls
10lbs x 3 x 20 reps.

Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm)
 
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