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My road to get MM1 certified


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Friday 18.01.19:

squats bar on neck 145kg 3x3rep

narrow grip bench press 112,5kg 3x4rep (missed the last rep in the last ser)

dips 3x20rep

leg extention 3x12rep, occlusion 3x15rep (30sec pause)

triceps kick back 25kg 3x8rep

shoulder rehab 30min 

 

Hand training:

pinch block 50mm 80kg+ loadingpin and block 3x1rep

Grip topz penny 7,5kg+ 3x3rep

sledge hamer finger walk +1,5kg 1time up, 2,5kg 1 time up, 3kg 2x1 time up

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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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Sunday 20.01.19:

Bench press slingshot 120kg 4rep, 132,5kg 3x3rep

shrugs 100kg 3x20rep

bench press Bandbell 99kg 3x4rep

 

 

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Monday 21.01.19:

Markløft 210kg 3rep, 225kg 3x2rep

Atlas stone lift 100kg 3x5rep

Leg press 3x10rep

leg curl 3x8rep

 

 

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Wednesday 23.01.19:

core redcord 4x10rep 

sit ups bench 3x25rep

squats 175kg 3x2rep

stiff leg deadlift 145kg 3x5rep

leg extention 4x12rep 

leg curl 4x12rep

barbell row 105kg 3x10rep

pull ups narrow hamer grip 3x12rep 

 

Hand training:

Grip topz Handshake 72,85kg 5x1rep

sledge hamer finger walk 2x3times up

 

Friday 25.01.19 - Sunday 27.01.19:

sick (flu)

 

Monday 28.01.19:

deadlift with stop at the knee 130kg 3x5rep

pull ups 3x12rep 

biceps hamer curl 15kg 3x15rep

 

 

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Tuesday 29.01.19:

bench press 100kg 5x5rep

push ups redcord 4x15rep 

pushdown 3x10rep

flies 17,5kg 10rep, 22,5kg 10rep, 27,5kg 6rep

one arm reverse pushdown 3x12rep

 

Hand training:

Gripper work: coc#3 2x4rep, 

CPW RB 330N rgc154 2x1rep

coc#3 rgc150 2rep

 

 

 

 

 

 

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Wednesday 30.01.19:

squats ss-bar 140kg 3x2rep, occlusion 80kg 2x10rep 20séc pause

leg extention 4x10rep 30sec pause

leg curl 4x12rep 20sec pause

 

Thursday 31.01.19:

30min running 

speed bag 4x3min

toes to bar 4x10rep

biceps curl 35kg 4x12rep

armwrestling drag eccentric handle 4x20rep

reverse biceps curl 35kg 3x8rep

Devon's multispinner low drag 3x15rep

 

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Friday 01.02.19:

deadlift hex-bar 145kg 3x8rep

narrow grip bench press 100kg 4x4rep

leg extention 3x10rep

dips redcord 3x10rep

triceps kick back 22,5kg 3x10rep

 

Saturday 02.02.19:

pull ups wide hamer grip 16kg 4x6rep

Devon's multispinner low drag 15rep, 12rep, 10rep, 8rep, 6rep

t-bar row 4x12rep

pull down 3x10rep

armwrestling big conic handle 3x20rep

strap curl over fingers 16,5kg 3x10rep

Rich Piana curl 3x12rep

wrist crush 3x25rep

 

Sunday 03.02.19:

bench press Slingshot 130kg 3x3rep 

bench press Bandbell 95kg 3x4rep

 

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oMonday 04.02.19:

deadlift 200kg 4x4rep

atlas stone 60kg 8rep, 80kg 5rep, 90kg 5rep, 100kg 5rep, 110kg 3rep, 120kg 2rep

leg press 3x10rep

leg curl 3x8rep

 

Tuesday 05.02.19:

bench press 110kg 5x5rep

armwrestling big conic handle 3x20rep 

top roller curl pronation 3x20rep

 strap curl over fingers 3x8rep

shoulder rehab 15min

 

Hand training:

custom choker gripper workout:

right hand: coc#3,5 rgc176  8,8mm set 3x1rep, 2x0rep, coc#3 rgc151 16,6mm set  3+1rep

left hand: coc#3 rgc151  16,6mm set 5x1rep

 

 

 

 

Wednesday 06.02.19:

squat bar on neck with stop 130kg 3x2rep

stiff leg deadlift 130kg 3x6rep

leg extention 4x12rep

barbell row 100kg 3x10rep 

leg curl 3x12rep

 

Hand training:

IM Hub 22kg 3x1rep

 

 Thursday 07.02.19:

pull ups hang on top 3x30sec 

armbak conic handle 3x20rep 

wrist curl eccentric handle 3x20rep 

armwrestling with a friend 30min

strap curl over fingers 3x12rep

back pressure wrist ball 4x10rep

 

Hand training:

sledg hamer finger walk 3x2times up 

TTK one handed 3x20rep

 

Friday 08.02.19:

wrist curl eccentric handle 3x20rep 

leg extention 5x20rep

squat 100kg 4x10rep

 

Saturday 09.02.19:

Deadlift 220kg 3x1rep

pull down 4x15rep

 

hand training:

IM little big horn 75kg 1rep

 

 

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Sunday 10.02.19:

biceps rehab 3x20rep

bench press Slingshot 130kg 3x3rep 

wrist curl eccentric handle 3x20rep 

Devon's multispinner low drag 3x15rep

bench press Bandbell 52kg 15rep, 97kg 1rep (problem with biceps), 52kg 3x15rep

shoulder rehab 10min

 

Monday 11.02.19:

deadlift 200kg 2rep, 220kg 3x1rep, 200kg 2rep

leg press 3x10rep

lunges 40kg 3x30m walk 

 

Hand training:

pinch grip: 2x15kg plates pinch

IM Hub 17kg 4x5rep

 

Tuesday 12.02.19:

bench press 80kg 3x10rep

pushdown 4x15rep

push ups redcord 3x15rep

pullover dumbbell 30kg 3x12rep

flies 15kg 3x15rep

shoulder rehab 10min 

 

Wednesday 13.02.19:

biceps rehab 3x20rep 

pull ups narrow hamer grip 3x12rep 

wrist curl behind back 40kg 20rep, 60kg 3x15rep

leg extention 3x15rep

stiff leg deadlift fatbar 91kg 3x8rep

leg curl 3x12rep

 

 

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Friday 15.02.19:

deadlift 180kg 1rep, 220kg 1rep, 240kg 1rep

narrow grip bench press 100kg 3x5rep

biceps rehab 

 

Saturday 16.02.19:

pull ups wide hamer grip 2x12rep, 2x10rep, 2x8rep

pushdown 4x12rep

pull down 4x10rep

one arm standing triceps extention 12,5kg 4x12rep

reverse biceps curl 30kg 3x12rep 

hamer curl multigrip bar 40kg 3x8rep

Arnold curl 10kg 3x12rep

biceps rehab 

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Sunday 17.02.19:

bench press 20kg chains + 90kg 6x6rep

biceps curl dumbbell 25kg 3x12

shoulder rehab 10min 

biceps rehab 3x20rep 

 

hand training:

pinch grip: 2x15kg steel plates 8x1rep

blob: York 80 fatman 10x1rep

sledg hamer finger walk 3x2times up 

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Monday 18.02.19:

deadlift 190kg 4x4rep

lunges 3x20 steps 

leg press 3x10rep

armwrestling with 3 friends

 

Tuesday  19.02.19:

bench press medium wide grip 112,5kg 5x3rep

push ups redcord 4x15rep 

reverse pushdown 4x15rep 

shoulder rehab 10min

 

Hand training:

custom choker gripper workout:

right hand: coc#3,5 rgc176  8,8mm set 5x1rep, coc#3 rgc151  22mm set 1rep, 25mm set 1rep

left hand: coc#3 rgc151  17,1mm set 5x1rep 

 

 

 

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Tuesday 26.02.19:

bench press 110kg 4rep, 120kg 3x3rep, 110kg 4rep

flies 15kg 3x15rep

push ups redcord 4x15rep 

pushdown 4x12rep

pullover multigrip bar 40kg 3x10rep

shoulder rehab 10min 

 

Hand training:

custom choker gripper:

right hand: coc#3,5 rgc176  9,1mm set 5x1rep. coc#3 rgc151  28,1mm set 1rep

left hand: coc#3 rgc151  17,3mm set  5x1rep   

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Thursday 28.02.19:

squats 140kg 5rep, 160kg 3x3rep, 140kg 5rep

stiff leg deadlift 100kg 4x8rep

leg extention 3x10rep

barbell row 100kg 3x10rep 

leg curl 3x8rep

pull ups 12rep, 2x10rep

hamer curl 10kg 3x20rep

 

Friday 01.03.19:

narrow grip bench press 110kg 3x3rep

dips 3x15rep

 

forearm circle:

reverse biceps curl 25kg 12rep +

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

holding Grip 4orce closed for 20sec +

1min pause x 5rounds

 

Hand training:

pinch grip: loadable blob Silarukov (4x1rep and Stronger Grip (4x2rep)

half penny 7,5kg 3x1rep

IM Hub 20,75kg 3x2rep

TTK 2x15rep, 20rep

sledge hamer finger walk +1,25kg one time up, +2kg 2x one time up

 

Saturday 02.03.19:

pull ups narrow hamer grip 3x12rep 

Travis B. back pressure band 3x2rep

god mornings  bands + 50kg 4x12rep

dumbbell row 40kg 3x10rep

pull down 3x10rep

bent over rear delt raise 10kg 4x15rep 

 

Sunday 03.03.19:

bench press Slingshot 130kg 3rep, 140kg 3rep, 150kg 1rep, 130kg 5rep

bench press Bandbell 76kg 3x12rep

armwrestling with 2 friends 30min

 

Monday 04.03.19:

deadlift 205kg 2x4rep, 195kg 2x2rep

Atlas stone lift 60kg 6rep, 80kg 5rep, 100kg 3x5rep

leg press 240kg 3x12rep

armwrestling with 2 friends 40min

 

Tuesday 05.03.19:

bench press 110kg 5x3rep

flies 20kg 3x12rep

pushdown 3x10rep

push ups redcord 4x15rep 

standing one handed  triceps extention 10kg 4x12rep

hamer curl 10kg 3x20rep

 

 

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Wednesday 06.03.19:

squats ss-bar 130kg 4rep, 150kg 2x3rep, 130kg 4rep

leg extention 4x12rep

leg curl 3x12rep

 

Hand/wrist training:

wrist curl behind back 60kg 10rep, 80kg 8rep, 90kg 3x5rep

one arm wrist curl 76mm handle 37kg 3x5rep

wrist crush 3,75kg 3x25rep

HG handle hamer hold 8,5kg 6x30sec 

 

Thursday 07.03.19:

armwrestling big conic handle 3x20rep

one arm preacher curl 20kg 3x12rep

wrist curl big eccentric handle 5x20rep

reverse dumbbell curl 12,5kg 3x20rep

 

Friday 08.03.19:

squats bar on neck with stop 120kg 3x3rep

leg extention 5x12rep

dips 4x15rep

narrow grip bench press 100kg 3x3rep

triceps kick back 22,5kg 3x8rep

 

Saturday 09.03.19:

pull ups 3x10rep

pull down 4x10rep

barbell row 100kg 3x10rep

seated row 3x10rep

one arm preacher curl 20kg 3x10rep

one arm preacher hamer curl 20kg 3x6rep

wrist ball curl 3x15rep, 2x10rep

shrugs 4x20rep

armarmwrestling pull 3x15rep

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Sunday 10.03.19:

bench press Slingshot 120kg 3x8rep

bench press Bandbell 76kg 3x12rep

shoulder rehab 10min

 

hand/wrist training:

wrist curl home made handle 6x12rep

 

 

 

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  • 1 month later...

Tried out the Meat Hooks for the first time, was fun, but tore up the skin on the last lift. 

 

 

 

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