NealB Posted December 5, 2018 Share Posted December 5, 2018 I just signed up for my MM1, I'm pretty nervous. How's your progress coming along? 5 Quote Link to comment Share on other sites More sharing options...
KapMan Posted December 5, 2018 Share Posted December 5, 2018 31 minutes ago, NealB said: I just signed up for my MM1, I'm pretty nervous. How's your progress coming along? Ill be trying again soon myself, good luck dude! 3 Quote Link to comment Share on other sites More sharing options...
NealB Posted December 5, 2018 Share Posted December 5, 2018 5 minutes ago, KapMan said: Ill be trying again soon myself, good luck dude! Thanks man, good luck to you as well 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 9, 2018 Author Share Posted December 9, 2018 On 12/5/2018 at 2:06 AM, NealB said: I just signed up for my MM1, I'm pretty nervous. How's your progress coming along? Great! good luck! I'm excited for you, and to hear how it felt Write me when you have tryed it 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 9, 2018 Author Share Posted December 9, 2018 (edited) Saturday 08.12.18: My first powerlifting competition. Squat 170kg 1rep, 190kg 1rep, 205kg 1rep PR:-) Bench press 115kg 1rep, 125kg 1rep, 132,5kg 1rep Deadlift 220kg 1rep, 240kg 1rep, 255kg 1rep PR:-) Edited December 9, 2018 by Glenni 3 Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 10, 2018 Author Share Posted December 10, 2018 Sunday 09.12.18: Devon's multispinner low drag 3x20rep Silarukov eccentric handle drag 3x20rep Wrist curl dumbbell 15kg 25rep, 20kg 20rep, 25kg 20rep, 30kg 15rep Monday 10.12.18: Push ups redcord 3x10rep Bench press 105kg 5x5rep Pushdown 3x15rep Bench press Bandbell 52kg 3x15rep Flies 15kg 15rep, 17,5kg 3x12rep Triceps kickback15kg 15rep, 17,5kg 3x12rep Hand training: Custom choker gripper workout: Right hand: coc#3,5 rgc176 7,6mm set 5x1rep Left hand: coc#3 rgc151 14mm set 5x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 11, 2018 Author Share Posted December 11, 2018 Tuesday 11.12.18: Pull ups 3x12rep Pull down 4x10rep Dumbbell row 40kg 4x10rep Bent over rear delt raise 10kg 4x15rep Leg extention 4x12rep Inverted row redcord 3x10rep Leg curl 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 16, 2018 Author Share Posted December 16, 2018 Friday 14.12.18: Bench press 100kg + 20kg chains 3x3rep Shrugs 60kg 4x15rep Deadlift 60kg 4x10rep Barbell row 60kg 3x15rep Flies 15kg 15rep, 17,5kg 15rep, 20kg 15rep Saturday 15.12.18: Pull down armwrestling handle 5x15rep Biceps curl 35kg 3x12rep Pull ups hamer grip 3x10rep Armwrestling top roll band and strap 4x10rep One arm preacher curl manus grip pro 20kg 3x12rep Sunday 16.12.18: Narrow grip bench press 100kg 4x4rep Armwrestling triceps press 4x15rep Pullover multigrip bar 50kg 3x8rep Hand training: One hand pinch block 80mm 25kg+loadingpin & block 3x1rep Silarukov blob 18kg 3x2rep TTK one handed 4x20rep Sledge hamer finger walk 4x2 times up Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 20, 2018 Author Share Posted December 20, 2018 Tuesday 18.12.18: Bench press 107,5kg 5x5rep Push ups redcord 2x20rep, 12rep Pullover dumbbell 40kg 3x10rep Pushdown 3x10rep Flies 15kg 15rep, 17,5kg 12rep, 20kg 10rep 3 shoulder exercises rehab 3x15+15+15rep Hand training: Custom choker gripper workout: Right hand: coc3,5 rgc176 7,8mm set 6x1rep Left hand: coc#3 rgc151 14,7mm ser 6x1rep Wednesday 19.12.18: Core training 4x10rep Sit ups bench 2x20rep Squat 100kg 3x8rep Leg extention 3x12rep Leg curl 3x10rep Stiff leg deadlift 90kg 3x8rep Thursday 20.12.18: Pull ups hold on top hamer grip 3x30sec Devon's multispinner low drag 3x15rep Devon's multispinner high drag 3x10rep Back pressure cable 4x12rep Top roll band and strap 4x12rep Wrist curl and drag eccentric handle 3x15rep Armwrestling wire big conic handle 3x20rep One arm reverse cable curl with 50mm handle 4x15rep 3 shoulder exercises rehab 3x15+15+15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 24, 2018 Author Share Posted December 24, 2018 Friday 21.12.18: Core training 4x10rep Sit ups bench 2x20rep Squat ss-bar 110kg 4x6rep Narrow grip bench press 102,5kg 4x4rep Dips 4x15rep Leg extention 5x12rep Triceps kick back 20kg 3x12rep Back pressure Travis Bagent way with band 4set Sunday 23.12.18: Pull ups wide grip 3x12rep Bench press slingshot 115kg 5rep, 125kg 3x3rep Pulldown 3x12rep Bench press Bandbell 76kg 3x10rep Dumbbell row 40kg 4x12rep Biceps curl 35kg 4x12rep Armwrestling 60mm handle 4x25rep Shoulder rehab 30min Monday 24.12.18 Deadlift DO Grip 170kg 3x2rep, 140kg 3x8rep Leg curl 4x12rep Barbell row 80kg 3x12rep Bag lift 78kg 3x6rep Pull ups narrow hamer grip 3x6rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 27, 2018 Author Share Posted December 27, 2018 Wednesday 26.12.18: First workout: Back hyperextention 3x20rep, 20kg 3x15rep Squat with stop 60kg 2x10rep, 100kg 3x8rep Calf raises 4x15rep Stiff leg deadlift standing on box 100kg 3x6rep Barbell row 60kg 4x15rep Second workout: Bench press 110kg 5x5rep Push ups redcord 3x15rep Pushdown 3x12rep Flies 15kg 15rep, 20kg 12rep, 25kg 7rep Pullover dumbbell 40kg 10rep, 50kg 2x6rep Shoulder rehab 30min Hand training: Custom choker gripper workout: My hands was super weak after DO grip deadlift monday, so my right hand did what my left hand (off hand) was supposed to do, and it still was hard. Right hand: coc#3 rgc151 15,4mm set 5x1rep Left hand: Frankenstein gripper beyond the range 5x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 30, 2018 Author Share Posted December 30, 2018 Thursday 27.12.18: Devon's multispinner low drag 4x15rep Armwrestling eccentric handle 3x25rep Wrist crush 3x30rep T. Bagent back pressure band 2x5sec hold x 3set Pronation & supination bar 3x15rep Armwrestling big conic handle 3x20rep Strap curl 12kg 3x15rep Reverse biceps curl 30kg 3x12rep Hamer curl 20kg 3x8rep Friday 28.12.18: Squat: bar on neck 130kg 3x5rep Narrow grip bench press 105kg 4x4rep Leg extention 3x8rep Dips 15rep, 16kg 3x10rep Leg curl 3x10rep Triceps kick back 20kg 3x12rep Shoulder rehab 30min Saturday 29.12.18: Pull ups wide grip 3x12rep Bent over rear delt raise 10kg 6x15rep Pull ups narrow hamer grip 16kg 3x6rep Pulldown 3x10rep Dumbbell row 40kg 10rep, 50kg 3x6rep Chest expander overhead downward pull both ways 4x12+12rep Biceps curl 45kg 10rep, 50kg 3x6rep Chest expander chest pull both ways 3x12+12rep Armwrestling big conic handle 3x20rep Silarukov leverage curl 3x10rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 31, 2018 Author Share Posted December 31, 2018 Sunday 30.12.18: Bench press 20kg chains + 102,5kg 3x3rep Bandbell 52kg 15rep, 76kg 10rep, 83kg 3x8rep Shoulder rehab 30min Monday 31.12.18: Deadlift 210kg 3x3rep Atlas stones 50kg 10rep, 60kg 5rep, 70kg 5rep, 80kg 5rep, 90kg 5rep, 100kg 3x5rep Leg press 3x10rep Leg curl 3x10rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 1, 2019 Author Share Posted January 1, 2019 Tuesday 01.01.19: Bench press 112,5kg 5x5rep Push ups redcord 4x15rep Pushdown 3x10rep Flies 22,5kg 3x10rep Pullover multigrip bar 52,5kg 3x6rep Shoulder rehab 30min Hand training: Custom choker gripper workout: Right hand: coc#3,5 rgc176 8,1mm set 5x1rep Left hand: coc#3 rgc151 15,4mm set 5x1rep Pinkie and ring finger GHP3 rgc71 3x5rep 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 2, 2019 Author Share Posted January 2, 2019 wednesday 02.01.19: Core training 4x10rep sit ups bench 2x20rep squat 164kg 3x3rep stiff leg deadlift 130kg 3x5rep leg extention 3x10rep barbell row 100kg 3x12rep leg curl 3x8rep pull ups wide hamer grip 3x12rep wrist curl behind back 40kg 15rep, 50kg 2x12rep wrist curl strap handle 40mm with band 3x15rep reverse wrist curl dumbbell 6kg 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 5, 2019 Author Share Posted January 5, 2019 thursday 03.01.19: armwrestling big conic handle 2x20rep, 3x15rep armwrestling pull 60mm handle 4x12rep shoulder rehab 30min saturday 05.01.19: squat (safety squat bar) 140kg 3x5rep narrow grip bench press 107,5kg 4x4rep good mornings ss-bar purple band + 50kg 3x12rep dips 15rep, 20kg 3x10rep Biceps curl dumbbell 20kg 3x10rep triceps kick back 20kg 3x12rep Hand training: pinch grip: 80mm pinch block 65kg+ block&loadingpin 6x1rep gold bar griptopz 15kg 3x5rep TTK one handed 3x12rep sledge hamer finger walk with 1,5kg extra 3xone time up Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 9, 2019 Author Share Posted January 9, 2019 Tuesday 09.01.19: bench press 115kg 5x5rep push ups redcord 4x15rep pushdown reverse grip+ normal 3x12+12rep flies 17,5kg 15rep, 25kg 3x6rep Pullover dumbbell 40kg 3x10rep shoulder rehab 30min Hand training: custom choker gripper workout: Right hand: coc#3,5 rgc176 8,4mm set 6x1rep left hand: coc#3 rgc151 15,8mm set 6x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 9, 2019 Author Share Posted January 9, 2019 wednesday 09.01.19: core training redcord 4x10rep sit ups bench 4x20rep squats 170kg 3x3rep stiff leg deadlift 140kg 3x5rep leg extention 3x8rep leg curl 3x10rep barbell row 100kg 3x12rep pull ups narrow hamer grip 3x12rep wrist curl dumbbell 70mm handle 30kg 3x8rep reverse biceps curl 25kg 3x15rep hamer curl HG dumbbell 3x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 13, 2019 Author Share Posted January 13, 2019 thursday 10.01.19: pull ups hang on top 3x30sec wrist curl eccentric handle 3x15rep back pressure 3x15rep hamer curl manus grip pro 3x30rep strap curl over fingers 15kg 3x6rep top roll band and strap 3x15rep shoulder rehab 30min friday 11.01.19: squats SS-bar 142,5kg 3x5rep leg extention occlusion first time 15rep, 15rep, 10rep. second time 4x15rep narrow grip bench press 110kg 4x4rep dips 4x15rep triceps kick back 22,5kg 3x10rep hand training: blob lifting: 15kg 3rep, 18kg 2rep, 21kg 5x0rep, York 80 fatman 10rep Grip topz: stub 3x10rep sledge hamer finger walk 3x2times up saturday 12.01.19: good mornings bands + 55kg 3x12rep Devon's multispinner low drag 4x20rep pull ups 15rep, 12rep, 12rep wrist ball curl 3x10rep pulldown 4x15rep Silarukov pronation 4x15rep dumbbell row 30kg 4x15rep bent over rear delt raise 10kg 3x15rep forearm circle: reverse biceps curl 30kg 12rep + hamer curl Grip 4orce 12,5kg 10rep + holding Grip 4orce closed for 20sec 1min pause x 5rounds sunday 13.01.19: bench press Slingshot 130kg 3x3rep wrist ball curl 3x20rep Bandbell bench 94kg 3x6rep shoulder rehab 30min Hand training: rolling thunder 50kg+ 5x5rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 15, 2019 Author Share Posted January 15, 2019 Monday 14.01.19: hyper back extension 2x20rep core redcord 2x10rep deadlift 220kg 3x2rep, 190kg 4rep Atlas stone lift 60kg 5rep, 80kg 5rep, 90kg 5rep, 100kg 3x5rep leg press 3x12rep leg curl 4x12rep Tuesday 15.01.19: bench press 117,5kg 5x5rep (missed the last rep in the last set) push ups redcord 4x15rep pushdown 15rep, 3x12rep flies 17,5kg 15rep, 25kg 3x7rep one arm standing triceps extention 12,5kg 12rep, 15kg 2x10rep Hand training: custom choker gripper workout: right hand: coc#3,5 rgc176 8,7mm set 6x1rep left hand: coc#3 rgc151 16,3mm set 6x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 16, 2019 Author Share Posted January 16, 2019 (edited) Wednesday 16.01.19: core redcord 4x10rep sit ups bench 4x25rep squats 172,5kg 3x3rep stiff leg deadlift 142,5kg 3x5rep DO leg extention 3x8rep pull ups wide hamer grip 3x12rep leg curl 3x6rep barbell row 100kg 3x10rep Hand/wrist training: wrist curl behind back 50kg 15rep, 60kg 12rep, 70kg 3x10rep reverse biceps curl 35kg 3x10rep hamer curl HG dumbbell 13,5kg 3x6rep, 8,5kg 15rep Edited January 16, 2019 by Glenni Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 18, 2019 Author Share Posted January 18, 2019 Friday 18.01.19: squats bar on neck 145kg 3x3rep narrow grip bench press 112,5kg 3x4rep (missed the last rep in the last ser) dips 3x20rep leg extention 3x12rep, occlusion 3x15rep (30sec pause) triceps kick back 25kg 3x8rep shoulder rehab 30min Hand training: pinch block 50mm 80kg+ loadingpin and block 3x1rep Grip topz penny 7,5kg+ 3x3rep sledge hamer finger walk +1,5kg 1time up, 2,5kg 1 time up, 3kg 2x1 time up Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 21, 2019 Author Share Posted January 21, 2019 Sunday 20.01.19: Bench press slingshot 120kg 4rep, 132,5kg 3x3rep shrugs 100kg 3x20rep bench press Bandbell 99kg 3x4rep 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 22, 2019 Author Share Posted January 22, 2019 Monday 21.01.19: Markløft 210kg 3rep, 225kg 3x2rep Atlas stone lift 100kg 3x5rep Leg press 3x10rep leg curl 3x8rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 29, 2019 Author Share Posted January 29, 2019 Wednesday 23.01.19: core redcord 4x10rep sit ups bench 3x25rep squats 175kg 3x2rep stiff leg deadlift 145kg 3x5rep leg extention 4x12rep leg curl 4x12rep barbell row 105kg 3x10rep pull ups narrow hamer grip 3x12rep Hand training: Grip topz Handshake 72,85kg 5x1rep sledge hamer finger walk 2x3times up Friday 25.01.19 - Sunday 27.01.19: sick (flu) Monday 28.01.19: deadlift with stop at the knee 130kg 3x5rep pull ups 3x12rep biceps hamer curl 15kg 3x15rep Quote Link to comment Share on other sites More sharing options...
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