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My road to get MM1 certified


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Wednesday 28.11.18:

Armwrestling with two friends 1hour 30min.

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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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It will be short and easy workouts until saturday 08.12 now. I'm going to compete in my first powerlifting competition. It's just for fun, but I have some injuries that need some rest, so I can manage to lift something😂

Friday 30.11.18:

Bench press 110kg 1rep, 120kg 1rep

Sit ups bench 3x30rep

 

Hand training:

Custom choker gripper workout:

Right hand: coc#3,5 rgc176  7,4mm set 3x1rep

Left hand: coc#3 rgc151 13,4mm ser 3x1rep

 

Sunday 02.12.18:

Stroud's super spring side pressure 4-5 30rep, 5-5 3x25rep

Wrist crusher 4x25rep

Expand-your-hand bands blue 6x30rep

 

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Monday 03.12.18:

Deadlift 165kg 3x2rep

 

Hand/wrist training:

Reverse biceps curl 30kg 4x12rep

Hamer curl Manus Grip 15kg 4x10rep

Wrist curl on bench manus grip narrow grip 40kg 3x12rep

Wrist curl strap handle 60mm 4x12rep

Wrist curl on bench manus grip wide grip 3x12rep

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Tuesday 04.12.18:

Stroud's super spring 4-4 30rep, 5-5 25rep, 6-6 2x20rep

Sit ups bench 3x30rep 

Armwrestling big conic handle 3x20rep

Side ab work 35kg 4x20+20rep

TTK one handed 2x20rep

Sledge hamer finger walk 1kg extra 2x2 times up 

Expand-your-hand bands red 3x15rep

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

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31 minutes ago, NealB said:

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

Ill be trying again soon myself, good luck dude!

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5 minutes ago, KapMan said:

Ill be trying again soon myself, good luck dude!

Thanks man, good luck to you as well 

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On 12/5/2018 at 2:06 AM, NealB said:

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

Great!💪🏻 good luck!👊 I'm excited for you, and to hear how it felt👍 

Write me when you have tryed it👍

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Saturday 08.12.18:

My first powerlifting competition.

Squat 170kg 1rep, 190kg 1rep, 205kg 1rep PR:-)

Bench press 115kg 1rep, 125kg 1rep, 132,5kg 1rep

Deadlift 220kg 1rep, 240kg 1rep, 255kg 1rep PR:-)

 

 

 

 

Edited by Glenni
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Sunday 09.12.18:

Devon's multispinner low drag 3x20rep 

Silarukov eccentric handle drag 3x20rep

Wrist curl dumbbell 15kg 25rep, 20kg 20rep, 25kg 20rep, 30kg 15rep

 

Monday 10.12.18:

Push ups redcord 3x10rep

Bench press 105kg 5x5rep

Pushdown 3x15rep

Bench press Bandbell 52kg 3x15rep

Flies 15kg 15rep, 17,5kg 3x12rep

Triceps kickback15kg 15rep, 17,5kg 3x12rep

 

Hand training:

Custom choker gripper workout:

Right hand: coc#3,5 rgc176  7,6mm set 5x1rep

Left hand: coc#3 rgc151  14mm set 5x1rep 

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Tuesday 11.12.18:

Pull ups 3x12rep 

Pull down 4x10rep

Dumbbell row 40kg 4x10rep

Bent over rear delt raise 10kg 4x15rep

Leg extention 4x12rep 

Inverted row redcord 3x10rep

Leg curl 3x15rep 

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Friday 14.12.18:

Bench press 100kg + 20kg chains 3x3rep

Shrugs 60kg 4x15rep

Deadlift 60kg 4x10rep

Barbell row 60kg 3x15rep

Flies 15kg 15rep, 17,5kg 15rep, 20kg 15rep

 

Saturday 15.12.18:

Pull down armwrestling handle 5x15rep

Biceps curl 35kg 3x12rep

Pull ups hamer grip 3x10rep

Armwrestling top roll band and strap 4x10rep

One arm preacher curl manus grip pro 20kg 3x12rep

 

Sunday 16.12.18:

Narrow grip bench press 100kg 4x4rep

Armwrestling triceps press 4x15rep

Pullover multigrip bar 50kg 3x8rep 

 

Hand training:

One hand pinch block 80mm 25kg+loadingpin & block 3x1rep

Silarukov blob 18kg 3x2rep

TTK one handed 4x20rep 

Sledge hamer finger walk 4x2 times up 

 

 

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Tuesday 18.12.18:

Bench press 107,5kg 5x5rep

Push ups redcord 2x20rep, 12rep

Pullover dumbbell 40kg 3x10rep 

Pushdown 3x10rep

Flies 15kg 15rep, 17,5kg 12rep, 20kg 10rep

3 shoulder exercises rehab 3x15+15+15rep

 

Hand training:

Custom choker gripper workout:

Right hand: coc3,5 rgc176  7,8mm set 6x1rep

Left hand: coc#3 rgc151  14,7mm ser 6x1rep

 

 

 

Wednesday 19.12.18:

 Core training 4x10rep

Sit ups bench 2x20rep

Squat 100kg 3x8rep

Leg extention 3x12rep

Leg curl 3x10rep

Stiff leg deadlift 90kg 3x8rep

 

Thursday 20.12.18:

Pull ups hold on top hamer grip 3x30sec

Devon's multispinner low drag 3x15rep

Devon's multispinner high drag 3x10rep

Back pressure cable 4x12rep

Top roll band and strap 4x12rep

Wrist curl and drag eccentric handle 3x15rep

Armwrestling wire big conic handle 3x20rep

One arm reverse cable curl with 50mm handle 4x15rep

3 shoulder exercises rehab 3x15+15+15rep 

 

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Friday 21.12.18:

Core training 4x10rep 

Sit ups bench 2x20rep 

Squat ss-bar 110kg 4x6rep

 Narrow grip bench press 102,5kg 4x4rep

Dips 4x15rep

Leg extention 5x12rep

Triceps kick back 20kg 3x12rep

Back pressure Travis Bagent way with band 4set

 

Sunday 23.12.18:

Pull ups wide grip 3x12rep

Bench press slingshot 115kg 5rep, 125kg 3x3rep

Pulldown 3x12rep

Bench press Bandbell 76kg 3x10rep

Dumbbell row 40kg 4x12rep

Biceps curl 35kg 4x12rep

Armwrestling 60mm handle 4x25rep

Shoulder rehab 30min

 

 

Monday 24.12.18

Deadlift DO Grip 170kg 3x2rep, 140kg 3x8rep

Leg curl 4x12rep

Barbell row 80kg 3x12rep

Bag lift 78kg 3x6rep

Pull ups narrow hamer grip 3x6rep

 

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Wednesday 26.12.18:

First workout:

Back hyperextention 3x20rep, 20kg 3x15rep

Squat with stop 60kg 2x10rep, 100kg 3x8rep

Calf raises 4x15rep

Stiff leg deadlift standing on box 100kg 3x6rep

Barbell row 60kg 4x15rep

 

Second workout:

Bench press 110kg 5x5rep

Push ups redcord 3x15rep

Pushdown 3x12rep

Flies 15kg 15rep, 20kg 12rep, 25kg 7rep

Pullover dumbbell 40kg 10rep, 50kg 2x6rep

Shoulder rehab 30min

Hand training:

Custom choker gripper workout:

My hands was super weak after DO grip deadlift monday, so my right hand did what my left hand (off hand) was supposed to do, and it still was hard. 

Right hand: coc#3 rgc151 15,4mm set 5x1rep

Left hand: Frankenstein gripper beyond the range 5x1rep

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Thursday 27.12.18:

Devon's multispinner low drag 4x15rep

Armwrestling eccentric handle 3x25rep

Wrist crush 3x30rep

T. Bagent back pressure band  2x5sec hold x 3set

Pronation & supination bar 3x15rep

Armwrestling big conic handle 3x20rep 

Strap curl 12kg 3x15rep 

Reverse biceps curl 30kg 3x12rep

Hamer curl 20kg 3x8rep

 

Friday 28.12.18:

Squat: bar on neck 130kg 3x5rep

Narrow grip bench press 105kg 4x4rep

Leg extention 3x8rep

Dips 15rep, 16kg 3x10rep

Leg curl 3x10rep

Triceps kick back 20kg 3x12rep 

Shoulder rehab 30min

 

 

Saturday 29.12.18:

Pull ups wide grip 3x12rep 

Bent over rear delt raise 10kg 6x15rep

Pull ups narrow hamer grip 16kg 3x6rep

Pulldown 3x10rep

Dumbbell row 40kg 10rep, 50kg 3x6rep

Chest expander overhead downward pull both ways 4x12+12rep

Biceps curl 45kg 10rep, 50kg 3x6rep

Chest expander chest pull both ways 3x12+12rep

Armwrestling big conic handle 3x20rep 

Silarukov leverage curl 3x10rep

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Sunday 30.12.18:

Bench press 20kg chains + 102,5kg 3x3rep

Bandbell 52kg 15rep, 76kg 10rep, 83kg 3x8rep

Shoulder rehab 30min

 

 

Monday 31.12.18:

Deadlift 210kg 3x3rep

Atlas stones 50kg 10rep, 60kg 5rep, 70kg 5rep, 80kg 5rep, 90kg 5rep, 100kg 3x5rep

Leg press 3x10rep

Leg curl 3x10rep

 

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Tuesday 01.01.19:

Bench press 112,5kg 5x5rep

Push ups redcord 4x15rep

Pushdown 3x10rep

Flies 22,5kg 3x10rep

Pullover multigrip bar 52,5kg 3x6rep

Shoulder rehab 30min 

 

Hand training:

Custom choker gripper workout:

Right hand: coc#3,5 rgc176  8,1mm set 5x1rep

Left hand: coc#3 rgc151  15,4mm set  5x1rep

Pinkie and ring finger GHP3 rgc71 3x5rep

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wednesday 02.01.19:

Core training 4x10rep 

sit ups bench 2x20rep

squat 164kg 3x3rep

stiff leg deadlift 130kg 3x5rep

leg extention 3x10rep

barbell row 100kg 3x12rep

leg curl 3x8rep

pull ups wide hamer grip 3x12rep

wrist curl behind back 40kg 15rep, 50kg 2x12rep

wrist curl strap handle 40mm with band 3x15rep

reverse wrist curl dumbbell 6kg 3x15rep

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thursday 03.01.19:

armwrestling big conic handle 2x20rep, 3x15rep

armwrestling pull 60mm handle 4x12rep

shoulder rehab 30min

 

saturday 05.01.19:

squat (safety squat bar) 140kg 3x5rep

narrow grip bench press 107,5kg 4x4rep

good mornings ss-bar purple band + 50kg 3x12rep

dips 15rep, 20kg 3x10rep

Biceps curl dumbbell 20kg 3x10rep

triceps kick back 20kg 3x12rep 

 

Hand training:

pinch grip: 80mm pinch block 65kg+ block&loadingpin 6x1rep

gold bar griptopz 15kg 3x5rep

TTK one handed 3x12rep

sledge hamer finger walk with 1,5kg extra 3xone time up

 

 

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Tuesday 09.01.19:

bench press 115kg 5x5rep

push ups redcord 4x15rep 

pushdown reverse grip+ normal 3x12+12rep

flies 17,5kg 15rep, 25kg 3x6rep

Pullover dumbbell 40kg 3x10rep 

shoulder rehab 30min 

 

Hand training:

custom choker gripper workout:

Right hand: coc#3,5 rgc176  8,4mm set 6x1rep

left hand: coc#3 rgc151 15,8mm set 6x1rep

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wednesday 09.01.19:

core training redcord 4x10rep

sit ups bench 4x20rep

squats 170kg 3x3rep

stiff leg deadlift 140kg 3x5rep

leg extention 3x8rep

leg curl 3x10rep

barbell row 100kg 3x12rep 

pull ups narrow hamer grip 3x12rep

wrist curl dumbbell 70mm handle 30kg 3x8rep

reverse biceps curl 25kg 3x15rep

hamer curl HG dumbbell 3x12rep

 

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thursday 10.01.19:

pull ups hang on top 3x30sec

wrist curl eccentric handle 3x15rep

back pressure 3x15rep

hamer curl manus grip pro 3x30rep

strap curl over fingers 15kg 3x6rep

top roll band and strap 3x15rep

shoulder rehab 30min 

 

friday 11.01.19:

squats SS-bar 142,5kg 3x5rep

leg extention occlusion first time 15rep, 15rep, 10rep. second time 4x15rep

narrow grip bench press 110kg 4x4rep

dips 4x15rep

triceps kick back 22,5kg 3x10rep 

 

hand training:

blob lifting: 15kg 3rep, 18kg 2rep, 21kg 5x0rep, York 80 fatman 10rep

Grip topz: stub 3x10rep

sledge hamer finger walk 3x2times up

 

saturday 12.01.19:

good mornings bands + 55kg 3x12rep

Devon's multispinner low drag 4x20rep

 pull ups 15rep, 12rep, 12rep

wrist ball curl 3x10rep

pulldown 4x15rep

Silarukov pronation 4x15rep

dumbbell row 30kg 4x15rep

bent over rear delt raise 10kg 3x15rep 

 

forearm circle: reverse biceps curl 30kg 12rep + 

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

holding Grip 4orce closed for 20sec 

1min pause x 5rounds

 

sunday 13.01.19:

bench press Slingshot 130kg 3x3rep

wrist ball curl 3x20rep

Bandbell bench 94kg 3x6rep

shoulder rehab 30min 

 

Hand training:

rolling thunder 50kg+ 5x5rep

 

 

 

 

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Monday 14.01.19:

hyper back extension 2x20rep

core redcord 2x10rep

deadlift 220kg 3x2rep, 190kg 4rep

Atlas stone lift 60kg 5rep, 80kg 5rep, 90kg 5rep, 100kg 3x5rep

leg press 3x12rep

leg curl 4x12rep

 

Tuesday 15.01.19:

bench press 117,5kg 5x5rep (missed the last rep in the last set)

push ups redcord 4x15rep 

pushdown 15rep, 3x12rep

flies 17,5kg 15rep, 25kg 3x7rep

one arm standing triceps extention 12,5kg 12rep, 15kg 2x10rep

 

Hand training:

custom choker gripper workout:

right hand: coc#3,5 rgc176  8,7mm set 6x1rep

left hand: coc#3 rgc151  16,3mm set 6x1rep

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Wednesday 16.01.19:

core redcord 4x10rep

sit ups bench 4x25rep

squats 172,5kg 3x3rep

stiff leg deadlift 142,5kg 3x5rep DO

leg extention 3x8rep 

pull ups wide hamer grip 3x12rep

leg curl 3x6rep

barbell row 100kg 3x10rep

 

Hand/wrist training:

wrist curl behind back 50kg 15rep, 60kg 12rep, 70kg 3x10rep

reverse biceps curl 35kg 3x10rep

hamer curl HG dumbbell 13,5kg 3x6rep, 8,5kg 15rep 

 

20190116_221452.jpg

Edited by Glenni
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