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My road to get MM1 certified


Glenni
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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 by Glenni
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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. 

 

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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

 

 

 

 

 

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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 by Glenni
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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. 

 

 

 

 

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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

 

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Wednesday 01.08.18:

Back in the cabin a couple of days.

Back hyperextention bench 6x20rep

Sit ups 6x30rep

Ab roller 3x15rep

 

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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

 

 

 

 

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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

20180803_200615.jpg

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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 

 

 

 

 

 

 

 

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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.

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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

 

 

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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

 

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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

 

 

 

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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

 

 

 

 

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Friday 11.08.18:

Hand training:

Dexterity balls 50mm 3x80rounds both weighs. 

Expand-your-hand bands blue band 3x20rep

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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

 

 

 

 

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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

 

 

 

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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

 

 

 

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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)

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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

 

 

 

 

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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 

 

 

 

 

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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

 

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