Glenni Posted July 25, 2018 Author Share Posted July 25, 2018 (edited) Wndnesday: Little sick today. Dexterity balls 50mm 3x80 rounds both weighs, both hands Expand-your-hand bands: 3x20rep expand hand, then extend wrist. 3x20rep expand hand, then supination and pronation the forearm 3x15rep heavy expand hand Edited July 25, 2018 by Glenni Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 26, 2018 Author Share Posted July 26, 2018 Thursday: Sick Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 27, 2018 Author Share Posted July 27, 2018 Friday: Sick Ordered some exciting things from Ironmind right now. 50 lev1 nails, 50 lev2 nails, 50 lev3 nails, 50 lev4 nails, 25 Red nails lev5, 1 Gold nail lev6. Have never tried nail bending before, so I'm excited to try. Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 28, 2018 Author Share Posted July 28, 2018 Saturday: Bench press 100kg 4x6rep Dumbbell press 30kg 3x12rep Dumbbell flies 15kg 3x15rep Hand training: Strap handle 40mm lift 48kg 1rep, 43kg 5x1rep Vertical bar lift 76mm 52,5kg 4x1rep Rolling Thunder holds 53kg 3x10sec hold HG200 BR ghp block set 3x5rep IMTUG5 pinkie and ringfinger 3x6rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 29, 2018 Author Share Posted July 29, 2018 My single stamp grippers Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 29, 2018 Author Share Posted July 29, 2018 (edited) Sunday: Deadlift 210kg 3x3rep Chins wide grip 3x12rep Pull down 70kg 4x12rep Biceps curl 35kg 4x12rep Bent over rear delt raise 10kg 3x12rep Table curl 30kg 8rep, 40kg 3rep, 30kg 8rep Hand training: Expand-your-hand bands yellow 6x20rep Edited July 29, 2018 by Glenni Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 30, 2018 Author Share Posted July 30, 2018 Monday: High bar squat with stop in bottom 100kg 3x6rep Pushdown normal & reverse grip 4x15rep+15rep Nordic hamstring 3x8rep French press 45kg 3x10rep Leg extention 4x12rep Triceps kickback 12,5kg 4x15rep Leg curl 4x12rep 30sec break between sets. Hand training: Dexterity balls 50mm 3x80rep both ways. Quote Link to comment Share on other sites More sharing options...
Glenni Posted July 31, 2018 Author Share Posted July 31, 2018 Tuesday 31.07.18: Speed bag 10min Bench press 110kg + 20kg chains 4x2rep Bench press Bandbell 76kg 3x12rep Flies dumbbell 20kg 3x10rep Hand/wrist training: Armwrestling 20min with friend Wrist curl 3x25rep Top roller pronation 3x25rep Pull down 76mm row handle 3x20rep Top roller supination 3x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 1, 2018 Author Share Posted August 1, 2018 Wednesday 01.08.18: Back in the cabin a couple of days. Back hyperextention bench 6x20rep Sit ups 6x30rep Ab roller 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 2, 2018 Author Share Posted August 2, 2018 Thursday 02.08.18: Back hyperextention 3x20rep Chins 3x12rep One arm biceps curl with chest expander 3x20rep Dips 4x15rep One arm reverse biceps curl with chest expander 4x20rep Some chest expander work Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 3, 2018 Author Share Posted August 3, 2018 Friday 03.08.18: Got my package from Ironmind today. First time I tryed nail bending. Lev1 and lev2 was easy, but I struggled with lev3. Looking foreward to do a whole workout with nails. Even though I felt weak with bad technique. Dexterity balls 50mm 3x80rounds both ways Expand-your-hand bands 3x20rep expand hand then extend the wrist 3x20rep expand hand then pronat and supinat the wrist 3x20rep expand hand Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 4, 2018 Author Share Posted August 4, 2018 Saturday 04.08.18: Squat 180kg 3x2rep, 150kg 6rep Good mornings bands+50kg 4x12rep Leg extention 4x12rep 30sec pause Leg curl 4x12rep 30sec pause Hand/wrist training: Custom choker gripper: Right hand: coc#3 rgc151 parallel set 1rep, coc#3,5 rgc176 0,7cm set 5x0+1rep (I always help it closed if I fail) Left hand: coc#3 rgc151 0,8cm set 5x1rep Beyond the range gripper: Right hand: HG250 3x5rep Left hand: HG200 3x10rep Pinkie and ringfinger work: HG150 3x10rep Wrist circle training: Reverse biceps curl 25kg 12rep + Dumbbell hamer curl with Grip 4orce 10kg 12rep + Holding the Grip 4orce closed for 20sec 1min pause x5rounds Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 5, 2018 Author Share Posted August 5, 2018 Sunday 05.08.18: Had a hard circle training, 50min work with burpees, slede draging, lifting 40kg slam ball and farmers walk. No break. Ended up with puking, worn grip and a fantastic feeling. Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 6, 2018 Author Share Posted August 6, 2018 Monday 06.08.18: Deadlift 180kg 3x5rep Good mornings bands+50kg 4x12rep Dumbbell hamer curl 8kg 3x50rep Hand training: Expand-your-hand bands Yellow band 4x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 7, 2018 Author Share Posted August 7, 2018 Tuesday 07.08.18: Close grip bench press 110kg 4x4rep Dumbbell press 30kg 4x12rep Dumbbell flies 20kg 3x12rep Pushdown 3x10rep Standing triceps extentions 12,5kg 3x12rep Hand/wrist training: Bent IM nail lev1, 2, 3, 4. WD2 work Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 8, 2018 Author Share Posted August 8, 2018 Wednesday 08.08.18: Box squat narrow stand SSbar 100kg 4x6rep Leg extention 4x12rep 30sec pause leg curl 5x12rep 30sec pause Hand training: Expand hand lift 4,8kg 10x15sec hold Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 9, 2018 Author Share Posted August 9, 2018 Thursday 09.08.18: Hand/wrist training: COC#2,5 rgc136 beyond the range 5x2rep Stroud's super spring 6-6 4x20rep HG handle table curl 8,5kg 3x20rep, 13,5kg 3x5rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 10, 2018 Author Share Posted August 10, 2018 Friday 11.08.18: Hand training: Dexterity balls 50mm 3x80rounds both weighs. Expand-your-hand bands blue band 3x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 11, 2018 Author Share Posted August 11, 2018 Saturday 11.08.18: Deadlift 180kg 3rep, 210kg 2rep, 230kg 1rep, 240kg 1rep Chins wide hamer grip 15rep, +16kg 3x7rep, 15rep Hand training: Pinch block 50mm 77,95kg 3x1rep TTK 4x20rep Sledge hamer finger walk Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 12, 2018 Author Share Posted August 12, 2018 Sunday 12.08.18: Bench press 115kg 1rep, 125kg 1rep, 130kg 1rep, 115kg 3rep. Dumbbell press 40kg 3x8rep Dips redcord 3x10rep Flies dumbbell 15kg 3x15rep Pullover dumbbell 40kg 3x10rep Pushdown 6x12rep 30sec pause Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 13, 2018 Author Share Posted August 13, 2018 Monday 13.08.18: Squat 150kg 5x5rep Leg extention 4x10rep 30sec pause Leg curl 5x10rep 30sec pause Hand/wrist training: WD2 worm up Bending some IM blue nail's my own style Bending IM yellow and blue nail's reverse bending style Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 14, 2018 Author Share Posted August 14, 2018 Tuesday 14.08.18: Hand training: Dexterity balls 50mm 3x80rounds both weighs Expand-your-hand bands: Expand hand then extend wrist 3x20rep Expand hand then pronat and supinat wrist 3x20rep Expand hand 3x10rep (red band with help) Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 15, 2018 Author Share Posted August 15, 2018 OWednesday 16.08.18: Zercher squat 90kg 5x6rep Hand/wrist training: Right hand Coc#3 20mm block set 5x1rep Left hand coc#2,5 rgc 133 5x1rep Stiff leg deadlift DO 130kg 4x5rep Back pressure work Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 16, 2018 Author Share Posted August 16, 2018 Thursday 17.08.18: Bench press beyond the range Eleiko bar 90kg 4x5rep Chins 3x12rep Bench press multigrip bar 80kg 4x6rep Barbell row 100kg 3x10rep Flies 15kg 3x15rep Hand/wrist training: Pulldown with 76mm row handle 50kg 4x15rep Wrist roller work Forearm circle: Reverse biceps curl 30kg 10rep + hamer curl Grip 4orce 12,5kg 8rep + holding Grip 4orce closed for 20sec, 1min pause x5rounds Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 17, 2018 Author Share Posted August 17, 2018 Friday 17.08.18: Squat 172,5kg 3x2rep Front squat 90kg 4x6rep Lateral raise 10kg 4x15rep Seated bent-over rear delt raises 8kg 4x15rep Leg extention 3x15rep 40sec pause Leg curl 5x15rep 40sec pause Quote Link to comment Share on other sites More sharing options...
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