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My road to get MM1 certified


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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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  • Glenni

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I just signed up for my MM1, I'm pretty nervous. How's your progress coming along? 

Hehehe, oil money!😂 I built my own gym in the garden 3 years ago. It was always a dream for me, to have my own gym. I work as a construction worker, do not have much money. I do not spend money on alc

Ill be trying again soon myself, good luck dude!

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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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Monday 17.09.18:

Chins narrow grip with jump on rop 3x12

Armwrestling pull anvil handle 3x15rep

Armwrestling wire and strap handle 60mm 5x20rep

Pushdown 3x12rep

Back pressure cable 3x10rep 

Kick back 15kg 3x15rep

Reverse biceps curl 30kg 3x12rep 

Biceps curl fat gripz 30kg 3x10rep 

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Tuesday 18.09.18:

Squat 172,5kg 3x2rep, 140kg 6rep

Leg extention 4x12rep 1min pause 

Leg curl 4x10rep 1min pause

 

Hand training:

Gripper work:MM set, right hand: coc3 rgc150 1rep. RB rgc154 first attempt very close, attempt nr2 very close, attempt nr3 not so close. Coc3 rgc150 1+1rep, 1rep.

Ivanko gripper:no set 5-9 7x1rep

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Friday 21.09.18:

Bench press 120kg 3x2rep

Dumbbell press 40kg 3x6rep

 

Hand training:

MM set: right hand: coc#3 rgc150 3x1rep, unrated coc#3 3rep.

Left hand: MM set: RB260 rgc137 1rep, DH rgc140 2x1rep, coc#2,5 rgc133 3rep

Old school Vulcan gripper 3-3 10rep, 4-4 4rep

 

 

 

 

 

 

 

 

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Saturday 22.09.18:

Deadlift 210g 3x3rep

Sandbag lift 80kg 3x6rep

Dumbbell row 50kg 3x8rep

 

Hand/wrist training:

Armwrestling wire and rolling thunder handle 5x20rep

Strap curl cabel 3x15rep

Wrist curl with strap handle 60mm bands 3x20rep

 

 

 

 

 

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Sunday 23.09.18:

Bench press SSS-bar 110kg 3x6rep

Squat ss-bar 100kg 3x15rep

Flies dumbbell 20kg 3x12rep

Leg extention 4x12rep 

 

 

 

 

 

 

 

 

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Monday 24.09.18:

Hand/wrist training:

Chins hold on top 3x30sec

Back pressure 3x12rep

Armwrestling wire, weight, rolling thunder 4x25rep

Armwrestling with a friend 30min

Forearm circle:

Reverse biceps curl 30kg 12rep +

Dumbbell hamer  curl with Grip 4orce 12,5kg 10rep +

Holding the Grip 4orce closedfor 20sec 

1min pause x5rounds

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Thursday 27.09.18:

Squat 130kg 3x8rep

Hamer dumbbell curl manus grip pro 8kg 5x30rep

Leg curl 3x15rep 

Sit ups bench 3x30rep 

Mazurenko eccentrical handle 70mm 3x30rep

 

 

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Friday 28.09.18:

Deadlift double overhand 160kg 3x4rep

Leg extention 4x12rep, 2x10rep

Armwrestling wire eccentrical handle 3x30rep

Rear delt raise 4x20rep

Armwrestling wire 76mm handle 3x30rep

 

 

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I enjoy your training blog. It's extremely organized and fun to read. Also, bad ass gym. 

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50 minutes ago, Hopefully said:

Agreed, your(?) gym is very nice 😃 norwegians and your oil money..

Hehehe, oil money!😂 I built my own gym in the garden 3 years ago. It was always a dream for me, to have my own gym. I work as a construction worker, do not have much money. I do not spend money on alcohol, smoke, clothes or other common things. All the money I earn goes to my two sons and to my gym as I hope my sons will spend a lot of time in😉 now they are only 1 and 3, but my oldest likes to do squats😎

 

 

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1 hour ago, NealB said:

I enjoy your training blog. It's extremely organized and fun to read. Also, bad ass gym. 

Thank you👍 glad to hear you like my training blog. 

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Saturday 29.09.18:

10min speed bag worm up

Squat 170kg 2x4rep, 150kg 6rep

Stiff leg deadlift from hang 130kg 3x5rep double overhand

 

Hand training:

Frankenstein gripper beyond the range 4x2rep

Expand-your-hand bands blue 3x20rep 

 

 

 

 

 

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Sunday 30.09.18:

Row machine worm up.

Top roller curl pronation 3x25rep

Top roller curl supination 3x25rep

Strap curl 3x15rep

Strap curl around the thumb 3x20rep

Strap curl over the fingers 3x20rep

Wrist curl eccentrical 50mm handle 3x20rep, 15rep, 10rep

Armwrestling wire and 76mm handle 3x30rep 

Pushdown 3x30rep

Reverse pushdown 3x30rep

 

 

 

  

 

 

 

 

 

 

 

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Monday 01.10.18:

Struggling with injury in left biceps.

Speed bag 3x3min 

Bench press 60kg 4x15rep

Row machine intervals 3x3min 

 

Hand/wrist training:

Silarukov-3 gripper spring one:16-16 spring two:12-12 parallel set 10x3rep

Wrist curl eccentrical 70mm handle 4x30rep

 

 

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On 9/30/2018 at 10:26 AM, Glenni said:

Sunday 30.09.18:

Row machine worm up.

Top roller curl pronation 3x25rep

Top roller curl supination 3x25rep

Strap curl 3x15rep

Strap curl around the thumb 3x20rep

Strap curl over the fingers 3x20rep

Wrist curl eccentrical 50mm handle 3x20rep, 15rep, 10rep

Armwrestling wire and 76mm handle 3x30rep 

Pushdown 3x30rep

Reverse pushdown 3x30rep

 

 

 

  

 

 

 

 

 

 

 

I tried these strap curls the other day and loved them. Is this an arm wrestling accessory move, I've never seen this? Really cool and I'll be using these going forward, thanks. 

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On 10/1/2018 at 10:52 PM, NealB said:

I tried these strap curls the other day and loved them. Is this an arm wrestling accessory move, I've never seen this? Really cool and I'll be using these going forward, thanks. 

I realy like these exercises too, have seen many world class armwrestlers train these strap curls. 

Hope you get good progress with them👍

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Hey man, 

Looks like its time to try that MM1 cert.

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59 minutes ago, NealB said:

Hey man, 

Looks like its time to try that MM1 cert.

That would be great👍 but dont think I'm strong enough yet. When I can close my Ghp8 rgc162 I think I will be ready for the MM1. 

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Wednesday 03.10.18:

squat 170kg 3x3rep

Stiffleg deadlift 140kg 3x4rep DO

Leg extention 4x15rep

 

Hand/wrist training:

Blob: I managed for the first time to lift my Silarukov 21kg blob with both hands😎

York 80 fatman blob 9rep on both hands with out re chalking.

Two hand plate curl 15kg 7rep, 10kg 3x10rep

TTK one handed 4x20rep

 

 

 

 

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2 hours ago, Glenni said:

That would be great👍 but dont think I'm strong enough yet. When I can close my Ghp8 rgc162 I think I will be ready for the MM1. 

That sounds like a great plan. 

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Thursday 04.10.18:

Rear delt raise 5x20rep

Bent over rear delt raise 3x20rep

Shoulder press dumbbell 3x15rep

Front raise 3x20rep

Pushdown 4x20rep

 

Hand/wrist training:

Armwrestling wire eccentrical handle 70mm 3x30rep, heavy holds 3x5sec

Back pressure cable 4x12rep 

Armwrestling wire 76mm handle 3x30rep

Forearm circle:

Reverse biceps curl 12rep +

Dumbbell hamer curl with Grip 4orce 10rep +

Holding the Grip 4orce closed 20sec

1min pause x5rounds 

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