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Glenni

My road to get MM1 certified

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Glenni

Tuesday 31.10.18:

Chins narrow hamer grip 15rep, 12rep, 13rep

Barbell row 110kg 3x10rep

Dumbbell row 50kg 3x8rep

 

Hand/wrist training:

Armwrestling wire and conic handle 3x25rep 

Armwrestling bands 3x15rep

70mm dumbbell wrist curl 30kg 3x15rep

Table curl 22,5kg 3x12rep

Strap curl 12kg 3x15rep

 

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Glenni

Saturday 03.11.18:

Narrow grip bench press 110kg 3x3rep

Biceps curl 35kg 5x15rep

Pushdown 3x10rep

 

Hand/wrist training:

Gripper work: Frankenstein gripper T-Rex 5rep, FG BR T-Rex 5rep, FG BR Megalodon 3x3rep, FG T-Rex 3x10rep

Armwrestling wire and conic handle 3x20rep

Expand-your-hand bands yellow 30rep, blue 3x25rep

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Glenni

Sunday 04.11.18:

Back pressure 4x15rep, 10rep

Armwrestling (Devon Larratts) multispinner 4x15rep

Armwrestling wire and eccentric handle 70mm 3x30rep

Wrist ball curl 3x15rep 

Forearm circle:

Reverse biceps curl 30kg 12rep +

Hamer curl Grip 4orce 12,5kg 10rep +

Holding the Grip 4orce closedfor 20sec 

1min pause x5rounds 

 

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Glenni

Monday 05.11.18:

Deadlift 200kg 3rep, 5rep, 190kg 7rep, 170kg 10rep

Leg press 4x15rep

Occlusion: leg curl 3x12rep + leg extention 3x15rep

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Glenni

Tuesday 06.11.18:

Bench press 100kg 3x6rep

Dips 4x15rep

Reverse biceps curl 30kg 3x15rep 

French press 3x12rep

Flies 15kg 3x15rep

Hamer curl Manus Grip pro 15kg 3x12rep 

 

Hand/wrist training:

Gripper: unrated coc#3 BR 3x0+1rep

Armwrestling wire and conic handle 3x25rep 

Armwrestling triceps press 3x20rep

 

 

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Glenni

Thursday 08.11.18:

Stiff leg deadlift 130kg 3x8rep

Barbell row 110kg 3x10rep 

Pulldown 4x15rep

 

Hand/wrist training:

Armwrestling with a friend 20min 

Some home made circus dumbbell lift

 

 

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Glenni

Saturday 10.11.18:

Squats (paused) 130kg 3x6rep

Front squat with zercher harness 60kg 3x10rep 

Leg extention 4x15rep

Occlusion: leg extention 4x15rep 20sec pause

 

Hand training:

Blob lifting: 15kg 4rep + 2 curl, 18kg 2rep, York 80 2rep, 21kg almost 1rep with my right hand.  York 80 3x3rep

TTK one handed 4x20rep 

Sledge hamer finger walk 4x2 times up

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Fist of Fury
On 11/6/2018 at 10:14 PM, Glenni said:

Tuesday 06.11.18:

Bench press 100kg 3x6rep

Dips 4x15rep

Reverse biceps curl 30kg 3x15rep 

French press 3x12rep

Flies 15kg 3x15rep

Hamer curl Manus Grip pro 15kg 3x12rep 

 

Hand/wrist training:

Gripper: unrated coc#3 BR 3x0+1rep

Armwrestling wire and conic handle 3x25rep 

Armwrestling triceps press 3x20rep

 

 

Was that the gripper you bought from me? In that case it was 145 lbs before filing.

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Glenni
On 11/11/2018 at 1:57 PM, Fist of Fury said:

Was that the gripper you bought from me? In that case it was 145 lbs before filing.

Yes it is👍 good to know, thanks👍

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Glenni

Sunday 11.11.18:

Bench press 125kg 3x1rep

Dips 3x15rep

Dumbbell press 25kg 3x15rep

Occlusion training: pushdown reverse grip  3x15rep + reverse biceps curl 3x15rep

 

Hand/wrist training:

Armwrestling wire and conic handle 3x25rep 

Armwrestling bands and strap top roll 3x8rep

Strap curl 12,5kg 3x15rep

Custom choker gripper:

Right hand: coc#3,5 rgc176  7,9mm set 4x0+1rep

Left hand: coc#3 rgc151  11,5mm set 5x1rep

Pinkie and ring finger Ghp3 rgc74 5x4rep

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Glenni

Monday 12.11.18:

Deadlift 220kg 3x2rep, 180kg 6rep

Barbell row 110kg 10rep, 125kg 3x5rep

Pull ups wide grip 3x12rep 

Bent over rear delt raise 10kg 3x15rep 

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Glenni

Tuesday  13.11.18:

Narrow grip bench press with helping band 130kg 4rep, 140kg 3x2rep

French press 40kg 4x10rep

Occlusion training:

Reverse biceps curl 12rep  +

Hamer curl Manus Grip pro 10rep  +

Pushdown 15rep

X 4 rounds

 

Hand/wrist training:

Strap pronation curl 5x20rep

Wrist ball curl 4x8rep

TTK  one handed 4x20rep

Sledge hamer finger walk 4x2 times up

 

 

 

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Glenni

Wednesday 14.11.18:

Warm up: bending IM nails up to lev4

Eccentrical handle drag 20rep, 15rep, 10rep, 7rep, 5rep

Pull ups narrow hamer grip 3x15rep

Neck harness 3x15rep

Wrist curl conic handle 20rep, 15rep, 3x12rep

Wrist curl in cable 50mm handle 3x15rep

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Glenni

Thursday 15.11.18:

Squats paused, bar on neck 130kg 4x3rep

Box squats SS-bar 80kg 4x10rep

Leg extention 4x12rep 1min pause

Leg curl 4x10rep 1min pause

 

 

 

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Glenni

Friday 16.11.18:

Pull ups with two rolling thunder handles 5x5rep

Standing shoulder press dumbbell 4x15rep

Leverage curl Silarukov handle 15rep, 3x8rep

Biceps curl 35kg 3x12rep

Wrist roller both ways 3x two times up and down

Pushdown + pushdown reverse grip 3x15+15rep

Armwrestling bands and strap top roll 3x10rep

Two arms triceps extention 20kg 15rep, 30kg 3x10rep

 

 

 

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