Glenni Posted January 29, 2019 Author Share Posted January 29, 2019 Tuesday 29.01.19: bench press 100kg 5x5rep push ups redcord 4x15rep pushdown 3x10rep flies 17,5kg 10rep, 22,5kg 10rep, 27,5kg 6rep one arm reverse pushdown 3x12rep Hand training: Gripper work: coc#3 2x4rep, CPW RB 330N rgc154 2x1rep coc#3 rgc150 2rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted January 31, 2019 Author Share Posted January 31, 2019 Wednesday 30.01.19: squats ss-bar 140kg 3x2rep, occlusion 80kg 2x10rep 20séc pause leg extention 4x10rep 30sec pause leg curl 4x12rep 20sec pause Thursday 31.01.19: 30min running speed bag 4x3min toes to bar 4x10rep biceps curl 35kg 4x12rep armwrestling drag eccentric handle 4x20rep reverse biceps curl 35kg 3x8rep Devon's multispinner low drag 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 3, 2019 Author Share Posted February 3, 2019 Friday 01.02.19: deadlift hex-bar 145kg 3x8rep narrow grip bench press 100kg 4x4rep leg extention 3x10rep dips redcord 3x10rep triceps kick back 22,5kg 3x10rep Saturday 02.02.19: pull ups wide hamer grip 16kg 4x6rep Devon's multispinner low drag 15rep, 12rep, 10rep, 8rep, 6rep t-bar row 4x12rep pull down 3x10rep armwrestling big conic handle 3x20rep strap curl over fingers 16,5kg 3x10rep Rich Piana curl 3x12rep wrist crush 3x25rep Sunday 03.02.19: bench press Slingshot 130kg 3x3rep bench press Bandbell 95kg 3x4rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 10, 2019 Author Share Posted February 10, 2019 oMonday 04.02.19: deadlift 200kg 4x4rep atlas stone 60kg 8rep, 80kg 5rep, 90kg 5rep, 100kg 5rep, 110kg 3rep, 120kg 2rep leg press 3x10rep leg curl 3x8rep Tuesday 05.02.19: bench press 110kg 5x5rep armwrestling big conic handle 3x20rep top roller curl pronation 3x20rep strap curl over fingers 3x8rep shoulder rehab 15min Hand training: custom choker gripper workout: right hand: coc#3,5 rgc176 8,8mm set 3x1rep, 2x0rep, coc#3 rgc151 16,6mm set 3+1rep left hand: coc#3 rgc151 16,6mm set 5x1rep Wednesday 06.02.19: squat bar on neck with stop 130kg 3x2rep stiff leg deadlift 130kg 3x6rep leg extention 4x12rep barbell row 100kg 3x10rep leg curl 3x12rep Hand training: IM Hub 22kg 3x1rep Thursday 07.02.19: pull ups hang on top 3x30sec armbak conic handle 3x20rep wrist curl eccentric handle 3x20rep armwrestling with a friend 30min strap curl over fingers 3x12rep back pressure wrist ball 4x10rep Hand training: sledg hamer finger walk 3x2times up TTK one handed 3x20rep Friday 08.02.19: wrist curl eccentric handle 3x20rep leg extention 5x20rep squat 100kg 4x10rep Saturday 09.02.19: Deadlift 220kg 3x1rep pull down 4x15rep hand training: IM little big horn 75kg 1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 13, 2019 Author Share Posted February 13, 2019 Sunday 10.02.19: biceps rehab 3x20rep bench press Slingshot 130kg 3x3rep wrist curl eccentric handle 3x20rep Devon's multispinner low drag 3x15rep bench press Bandbell 52kg 15rep, 97kg 1rep (problem with biceps), 52kg 3x15rep shoulder rehab 10min Monday 11.02.19: deadlift 200kg 2rep, 220kg 3x1rep, 200kg 2rep leg press 3x10rep lunges 40kg 3x30m walk Hand training: pinch grip: 2x15kg plates pinch IM Hub 17kg 4x5rep Tuesday 12.02.19: bench press 80kg 3x10rep pushdown 4x15rep push ups redcord 3x15rep pullover dumbbell 30kg 3x12rep flies 15kg 3x15rep shoulder rehab 10min Wednesday 13.02.19: biceps rehab 3x20rep pull ups narrow hamer grip 3x12rep wrist curl behind back 40kg 20rep, 60kg 3x15rep leg extention 3x15rep stiff leg deadlift fatbar 91kg 3x8rep leg curl 3x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 16, 2019 Author Share Posted February 16, 2019 Friday 15.02.19: deadlift 180kg 1rep, 220kg 1rep, 240kg 1rep narrow grip bench press 100kg 3x5rep biceps rehab Saturday 16.02.19: pull ups wide hamer grip 2x12rep, 2x10rep, 2x8rep pushdown 4x12rep pull down 4x10rep one arm standing triceps extention 12,5kg 4x12rep reverse biceps curl 30kg 3x12rep hamer curl multigrip bar 40kg 3x8rep Arnold curl 10kg 3x12rep biceps rehab Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 17, 2019 Author Share Posted February 17, 2019 Sunday 17.02.19: bench press 20kg chains + 90kg 6x6rep biceps curl dumbbell 25kg 3x12 shoulder rehab 10min biceps rehab 3x20rep hand training: pinch grip: 2x15kg steel plates 8x1rep blob: York 80 fatman 10x1rep sledg hamer finger walk 3x2times up Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 19, 2019 Author Share Posted February 19, 2019 Monday 18.02.19: deadlift 190kg 4x4rep lunges 3x20 steps leg press 3x10rep armwrestling with 3 friends Tuesday 19.02.19: bench press medium wide grip 112,5kg 5x3rep push ups redcord 4x15rep reverse pushdown 4x15rep shoulder rehab 10min Hand training: custom choker gripper workout: right hand: coc#3,5 rgc176 8,8mm set 5x1rep, coc#3 rgc151 22mm set 1rep, 25mm set 1rep left hand: coc#3 rgc151 17,1mm set 5x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted February 27, 2019 Author Share Posted February 27, 2019 Tuesday 26.02.19: bench press 110kg 4rep, 120kg 3x3rep, 110kg 4rep flies 15kg 3x15rep push ups redcord 4x15rep pushdown 4x12rep pullover multigrip bar 40kg 3x10rep shoulder rehab 10min Hand training: custom choker gripper: right hand: coc#3,5 rgc176 9,1mm set 5x1rep. coc#3 rgc151 28,1mm set 1rep left hand: coc#3 rgc151 17,3mm set 5x1rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted March 5, 2019 Author Share Posted March 5, 2019 Thursday 28.02.19: squats 140kg 5rep, 160kg 3x3rep, 140kg 5rep stiff leg deadlift 100kg 4x8rep leg extention 3x10rep barbell row 100kg 3x10rep leg curl 3x8rep pull ups 12rep, 2x10rep hamer curl 10kg 3x20rep Friday 01.03.19: narrow grip bench press 110kg 3x3rep dips 3x15rep forearm circle: reverse biceps curl 25kg 12rep + hamer curl 12,5kg Grip 4orce 10rep + holding Grip 4orce closed for 20sec + 1min pause x 5rounds Hand training: pinch grip: loadable blob Silarukov (4x1rep and Stronger Grip (4x2rep) half penny 7,5kg 3x1rep IM Hub 20,75kg 3x2rep TTK 2x15rep, 20rep sledge hamer finger walk +1,25kg one time up, +2kg 2x one time up Saturday 02.03.19: pull ups narrow hamer grip 3x12rep Travis B. back pressure band 3x2rep god mornings bands + 50kg 4x12rep dumbbell row 40kg 3x10rep pull down 3x10rep bent over rear delt raise 10kg 4x15rep Sunday 03.03.19: bench press Slingshot 130kg 3rep, 140kg 3rep, 150kg 1rep, 130kg 5rep bench press Bandbell 76kg 3x12rep armwrestling with 2 friends 30min Monday 04.03.19: deadlift 205kg 2x4rep, 195kg 2x2rep Atlas stone lift 60kg 6rep, 80kg 5rep, 100kg 3x5rep leg press 240kg 3x12rep armwrestling with 2 friends 40min Tuesday 05.03.19: bench press 110kg 5x3rep flies 20kg 3x12rep pushdown 3x10rep push ups redcord 4x15rep standing one handed triceps extention 10kg 4x12rep hamer curl 10kg 3x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted March 9, 2019 Author Share Posted March 9, 2019 Wednesday 06.03.19: squats ss-bar 130kg 4rep, 150kg 2x3rep, 130kg 4rep leg extention 4x12rep leg curl 3x12rep Hand/wrist training: wrist curl behind back 60kg 10rep, 80kg 8rep, 90kg 3x5rep one arm wrist curl 76mm handle 37kg 3x5rep wrist crush 3,75kg 3x25rep HG handle hamer hold 8,5kg 6x30sec Thursday 07.03.19: armwrestling big conic handle 3x20rep one arm preacher curl 20kg 3x12rep wrist curl big eccentric handle 5x20rep reverse dumbbell curl 12,5kg 3x20rep Friday 08.03.19: squats bar on neck with stop 120kg 3x3rep leg extention 5x12rep dips 4x15rep narrow grip bench press 100kg 3x3rep triceps kick back 22,5kg 3x8rep Saturday 09.03.19: pull ups 3x10rep pull down 4x10rep barbell row 100kg 3x10rep seated row 3x10rep one arm preacher curl 20kg 3x10rep one arm preacher hamer curl 20kg 3x6rep wrist ball curl 3x15rep, 2x10rep shrugs 4x20rep armarmwrestling pull 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted March 10, 2019 Author Share Posted March 10, 2019 Sunday 10.03.19: bench press Slingshot 120kg 3x8rep bench press Bandbell 76kg 3x12rep shoulder rehab 10min hand/wrist training: wrist curl home made handle 6x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted April 16, 2019 Author Share Posted April 16, 2019 Tried out the Meat Hooks for the first time, was fun, but tore up the skin on the last lift. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.