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My road to get MM1 certified


Glenni
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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

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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

 

 

 

 

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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

 

 

 

 

 

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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 

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Thursday 23.08.18:

Squat 170kg 3x3rep

Deadlift 190kg 3x5rep

Leg extention 6x12rep

Leg curl 5x12rep

 

Hand/wrist training:

Armwrestling a friend 20min

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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

 

 

 

 

 

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Saturday 25.08.18:

Dexterity balls

Expand-your-hand bands

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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 by Glenni
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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.

 

 

 

 

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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 

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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

 

 

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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

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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

 

 

 

 

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Saturday 01.09.18:

Dexterity balls 50mm 3x100rounds both weighs 

Expand-your-hand bands red 3x20rep, blue 3x30rep

Edited by Glenni
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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

 

 

 

 

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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

 

 

 

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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 

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Wednesday 05.09.18:

High bar paused squat 130kg 3x3rep

Deadlift 200kg 12x1rep in 12min

 

Hand training:

Gripper: 20mm block set  coc#3 4x1rep

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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

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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

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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

 

 

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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 

 

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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

 

 

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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

 

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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

 

 

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