Glenni Posted August 19, 2018 Author Share Posted August 19, 2018 Sunday 19.08.18: Hand/wrist training: WD2 warm up Nail bending Sledgehammer leverage both way 6x6rep and 6x12rep HG handle hamer hold 50sec, 40sec, 30sec Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 20, 2018 Author Share Posted August 20, 2018 Monday 20.08.18: Deadlift 220kg 2x3rep Lateral raise 10kg 4x15rep Barbell row from the ground 90kg 3x10rep Seated bent over rear delt raise 10kg 4x15rep Dumbbell row 30kg 4x12rep Hand/wrist training: Strap curl 12kg 5x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 21, 2018 Author Share Posted August 21, 2018 Tuesday 21.08.18: Bench press SSS-bar 125kg 4x3rep Push ups redcord 3x20rep Flies 17,5kg 3x12rep Pullover multigrip bar 50kg 3x8rep Pushdown 3x12rep Hand/wrist training: Right hand: COC#3 rgc150 MM set 1+1rep, 1+1rep, 0+2rep, GHP7 rgc153 0+1rep Negative hold Frankenstein gripper 8x1rep Back pressure band 5x10rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 22, 2018 Author Share Posted August 22, 2018 Wednesday 22.08.18: Chins wide grip 3x10rep Sit ups bench 3x30rep Pulldown 75kg 3x10rep Biceps curl curl bar 35kg 3x12rep Reverse biceps curl 35kg 3x10rep Seated bent over rear delt raise 10kg 3x15rep Hamer curl Manus Grip pro 15kg 3x12rep Chest pull both weighs 3x10+10rep Hand/wrist training: Pulldown with 76mm handle 50kg 3x15rep Dexterity balls 50mm 3x100rounds both weighs Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 23, 2018 Author Share Posted August 23, 2018 Thursday 23.08.18: Squat 170kg 3x3rep Deadlift 190kg 3x5rep Leg extention 6x12rep Leg curl 5x12rep Hand/wrist training: Armwrestling a friend 20min Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 24, 2018 Author Share Posted August 24, 2018 Friday 24.08.18: Hand/wrist training: Gripper work, many sets with wider setting, easy grippers. Armwrestling (wire, weights) many sets. Wrist crush 3x30rep (I've made it my self) Some back pressure. Table hamer curl 30kg 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 25, 2018 Author Share Posted August 25, 2018 Saturday 25.08.18: Dexterity balls Expand-your-hand bands Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 26, 2018 Author Share Posted August 26, 2018 (edited) Sunday 26.08.18: Squat ss-bar bands + 110kg 4x5rep Leg extention 3x15rep Leg curl 3x15rep Hand/wrist training: Back pressure band and little big horn 4x12rep Blob 15kg 5rep, 18kg left hand(off hand) 16x1rep. Right hand 9x1rep ( stronger in pinch grip with my off hand. Blob 21kg negative hold 4x1rep Finger walk with sledge hamer and 8kg 6mm pinch block hold with the other hand. TTK 3x20rep Edited August 26, 2018 by Glenni Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 27, 2018 Author Share Posted August 27, 2018 Monday 27.08.18: Deadlift 180kg 4rep, 220kg 2rep, 245kg 1rep, 250kg 1rep PR atlas Stones lifting 100kg 3x4rep chins 12rep, 10rep, 8rep cabel row 4x10rep toes to bar 10rep, 7rep. 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 29, 2018 Author Share Posted August 29, 2018 Tuesday 28.08.18: Hand/wrist training: Back pressure band and rolling thunder 3x12rep Back pressure cable 6x15rep Preacher dumbbell curl 20kg 3x15rep Hanging on top of a chins hamer grip 3x30sec Forearm sircle: Reverse biceps curl 30kg 10rep + Hamer curl Grip 4orce 12,5kg 10rep + Holding Grip 4orce closed for 20sec 1min pause x5rounds Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 29, 2018 Author Share Posted August 29, 2018 Wednesday 29.08.18: Bench press with 20kg chains + 100kg 4x4rep Sit ups bench 3x30rep Dumbbell press 40kg 4x7rep Flies dumbbell manus Grip pro 15kg 15rep, 17,5kg 12rep, 20kg 10rep, 22,5kg 8rep, 25kg 6rep Push down normal+reverse grip 20+20rep, 15+15rep, 12+12rep, 10+10rep Standing one arm triceps extention 10kg 4x12rep Hand training: Expand-your-hand bands: yellow 30rep, red 4x20rep Outer limit loops hold 6,6kg 4x30sec Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 30, 2018 Author Share Posted August 30, 2018 Thursday 30.08.18: Box squat narrow stand SS bar 100kg 4x6rep Leg extention 5x12rep Leg curl one foot 4x12rep Hand/wrist training: Armwrestling with a friend Stroud's super spring 5-5 3x30rep Hamer hold while turning around 20kg 3x8rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted August 31, 2018 Author Share Posted August 31, 2018 Friday 31.08.18: Hand/wrist training: Deadlift DO 140kg 6x6rep Barbell row DO 100kg 3x10rep Armwrestling with a friend 20min Armwrestling wire, weight and rolling thunder handle 3x30rep Strap curl 3x15rep Got my new York 80 blob from Fist of Fury! it was perfect! York 80 blob: 10x1rep 2 Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 1, 2018 Author Share Posted September 1, 2018 (edited) Saturday 01.09.18: Dexterity balls 50mm 3x100rounds both weighs Expand-your-hand bands red 3x20rep, blue 3x30rep Edited September 2, 2018 by Glenni Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 2, 2018 Author Share Posted September 2, 2018 Sunday 02.09.18: Squat 165kg 1rep, 180kg 1rep, 200kg 1rep PR:-), 180kg 1rep Front squat 100kg 3x5rep Leg extention 4x15rep 1min pause Leg curl 4x10rep 1min pause Hand training: Gripper work: right hand: MM set rgc140 1rep, 153 1rep, 0+1rep, 0+1rep, 150 0+1rep, 1rep, 1+1rep. Off hand: GHP6 2rep, rgc133 1rep, 137 1rep, 140 1rep, 144 0+1rep, 140 0+1rep, 137 1rep Pinkie and ring finger work: Vatiz 5-5 7x3-4rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 3, 2018 Author Share Posted September 3, 2018 Monday 03.09.18: Bench press KS Duffalo bar 115kg 3x3rep Stiff leg deadlift 150kg 3x4rep Pullover dumbbell 50kg 8rep, 60kg 2x6rep Flies dumbbell 17,5kg 15rep, 20kg 12rep, 22,5kg 10rep, 25kg 8rep Barbell row 90kg 15rep, 110kg 2x10rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 4, 2018 Author Share Posted September 4, 2018 Tuesday 04.09.18: Sit ups bench 3x30rep Chins hamer grip 3x12rep Chins hold on rop +16kg 3x20sec hold Ab cable crunch 4x15rep Reverse biceps curl 30kg 3x15rep Hamer curl DB manus Grip pro 15kg 3x12rep Biceps curl 30kg 3x12rep Strap curl 12kg 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 5, 2018 Author Share Posted September 5, 2018 Wednesday 05.09.18: High bar paused squat 130kg 3x3rep Deadlift 200kg 12x1rep in 12min Hand training: Gripper: 20mm block set coc#3 4x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 6, 2018 Author Share Posted September 6, 2018 Thursday 06.09.18: Pulldown 4x12rep Bent over rear delt raise 12,5kg 3x15rep Dumbbell row 40kg 3x10rep Hand/wrist training: Armwrestling wire, weight with 76mm handle 4x25rep Forearm circle: reverse biceps curl 35kg 12rep + hamer curl manus grip pro 15kg 10rep, 1min pause x 3rounds Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 8, 2018 Author Share Posted September 8, 2018 Saturday 08.09.18: Bench press 100kg 3x8rep Bandbell bench 76kg 3x10rep Armwrestling pushdown 3x20rep Pushdown rope 3x15rep Hand/wrist training: Armwrestling wire and handle with fat gripz Extreme 5x20rep Armwrestling wire and Mighty hand trainer big red 5x20rep Back pressure cable 3x10rep Strap curl 3x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 9, 2018 Author Share Posted September 9, 2018 Sunday 09.09.18: Deadlift 200kg 3rep, 220kg 2rep, 200kg 5rep Stone lifting 70kg 5rep, 80kg 5rep, 100kg 5rep, 110kg 5rep, 120kg 3rep, 100kg 7rep Lat pulldown 3x10rep Cable row 3x10rep Back hyperextention + 25kg 3x15rep Hamstring curl 3x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 10, 2018 Author Share Posted September 10, 2018 Monday 10.09.18: Hand/wrist training: Armwrestling wire rolling thunder 4x15rep Blob 15kg curl 7x2rep Armwrestling wire 76mm handle 3x25rep York 80 fatman blob 1rep, 2x3rep, 5rep, 3rep Arnold curl 12,5kg 3x15rep Pushdown 3x12rep Forearm circle: Reverse biceps curl 30kg + Hamer curl Grip 4orce 12,5kg 8rep + Holding the Grip 4orce closed 20sec 1min pause x 5 rounds Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 12, 2018 Author Share Posted September 12, 2018 Wednesday 12.09.18: Squat 160kg 5x3rep Stiff leg deadlift 100kg 3x8rep Leg extention 5x15rep 1min pause Hand training: Gripper beyond the range: CPW filed coc#2,5 RGC136 7x2rep Pinkie and ring finger: Monster hunter gripper2 4x6rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 13, 2018 Author Share Posted September 13, 2018 Thursday 13.09.18: Bench press Duffalo bar 100kg 3x5rep Barbell row 110kg 3x10rep Close grip bench press super shoulder saver bar 100kg 8rep, 7rep, 6rep Chins hamer grip hold 3x30sec Armwrestling with a friend 20min Quote Link to comment Share on other sites More sharing options...
Glenni Posted September 16, 2018 Author Share Posted September 16, 2018 Sunday 16.09.18: Deadlift from block 190kg 3rep, 220kg 2rep, 240kg 2rep, 190kg 5rep Barbell row 100kg 12rep, 120kg 3x6rep Chins wide grip 3x12rep Bent over rear delt raise 10kg 3x15rep Hand training: Grip topz: half penny 9,8kg 5x1rep Stub 10kg 5x2rep Gold bar 22,5kg 5x2rep Quote Link to comment Share on other sites More sharing options...
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