burkhardmacht Posted June 21, 2004 Author Share Posted June 21, 2004 thickbar A.Axle: 1x60 1x100 1x122,5 1x125 1x112,5 1x112,5 1x112,5 1x112,5 selfmade Holle it up: left/right: 1x40 1x40 1x40 forearms wristcurls: 12x30 12x40 12x50 12x60 6x70 wristroller (2cm diameter) 1x15 (as long as possible) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 23, 2004 Author Share Posted June 23, 2004 crush grippers(strapholds/holds) warm-up set: 10xT# (right/left) right:(strapholds) 1x2#+2,5kg (17sec:rock ) 1x2#+2,5kg (11sec) 1x2#+2,5kg (8sec) left:(holds) 1xRB210 (10sec) 1xRB210 (11sec) 1xRB210 (6sec) pinch 2 finger plate pinch (ringfinger/pinky; to support the crush movement) 1x5 (two 2,5kg plates) as a hold! 1x5 (swinging the plates) 1x5 (swing) 1x5 (swing) ball rotation 10min Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted June 24, 2004 Author Share Posted June 24, 2004 tested some new exercises bar twirling (described in The grip masters manual) 2min (light broomstick) 2min (security pin of my powerrack!; 1,4m long, weight: 4kg!!!) 5min (broomstick) 1min (sec.-pin) TTK(onehanded, twofinger pinch[pinky/ringfinger]) left/right: 6x3 5x3 6x2,5 7x2,5 nail bending: 2x180mmx6mm into U-shape (not very impressive but I practise bending seldom) ball rotation (diameter of the 2 balls: ~6cm, tied to rotate without their touching each other; tried several times to rotate them with palm up side down:whacked ) 10min Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 27.6.04 crush gripper (holds) right: 6xRb130 (set) 1x3# (8sec) 1x3# (6sec) 1x3# (5 sec) left: 6xRB130 (set) 1xRb210 (17sec) 1xRb210 (11sec) 1xRb210 (10sec) extensors rubberband extensions 70x2 65x2 60x2 45x2 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 30.6.04 crush grippers (strapholds/holds) right (strapholds): 6xRb130 (set) 1x2#+2,5kg (17sec) 1x2#+2,5kg (8 sec) 1x2#+2,5kg (10sec) left (holds): 6xRB130 (set) 1xRB210 (19sec) 1xRB210 (17sec) 1xRB210 (16sec) 10min ball rotation Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 fatbar RT (left/right): 5x47,5kg 5x47,5kg 12x37,5kg 25x32,5kg pinch PGB right: 1x20 (1x) 1x25 (1x) 1x27,5 (1x) 2x26,25 (0x!) 1x25 (1x) left: 1x20 (1x) 1x25 (1x) 1x27,5 (0x) 2x26,5 (0x) 1x25 (1x) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 crush gripper (holds) right: 6xRb130 (set) 1x3# (11sec) 1x3# (8sec) 1x3# (7sec) left: 6xRB130 (set) 1xRb210 (20sec) 1xRb210 (16sec) 1xRB210 (16sec) extensors: rubber bands 72x2 67x2 62x2 50x2 20min ball rotation 5.7.04 forearms wristcurls: 12x30 12x40 6x70 1,5x80 5x70 reverse wristcurls: 6x20 6x20 6x20 6x20 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 crush grippers (strapholds/singles) right (strapholds): 6xRB130 (set) 1x2#+2,5kg (13sec) 1x2#+2,5kg (8sec) 1x2#+2,5kg (8sec) left (singles): 3xRb130 (set) 3xRb210 (1x:mosher ) 4x2# (3x) 20min ballrotation nail bending: 3x180x6mm (easy ) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 crush hot water bath grippers (singles) right: 3xRB130 (3x) 1x2# (1x) 4x3# (best to 1mm with a deep set ) 4xRB210 (4x) left: 3xRB130 (3x) 5xRB210 (4x :stuart ) 4x2# (3x) Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted July 10, 2004 Share Posted July 10, 2004 Nice Work Watch out for the new Grip-Videos from Franky's house ! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 10, 2004 Author Share Posted July 10, 2004 nail bending (because it's so funny) 5x180mmx6mm Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 17, 2004 Author Share Posted July 17, 2004 14.7.04 crush grippers (strapholds) warm up: left+right 4xRB130 (set) right: 1x2#+2,5kg (10sec) 1x2#+2,5kg (10sec) left: 1x2#+2,5kg (5sec) 1x2#+2,5kg (not possible) forearms: wristcurls: 5x30 5x50 5x70 4x70 4x70 reverse wristcurls: 4x22,5 4x22,5 4x22,5 3x22,5 3x22,5 16.7.04: thickbar RT: right: 1x50 (1x) 1x60 (1x) 1x65 (1x) 1x65 (0,5x) 1x60 (1x) left: 1x50 (1x) 1x60 (1x) 1x65 (0,5x) 1x62,5 (0x) 1x60 (1x) pinch PGB(holds, singles) right: 1x20 (12sec hold) 1x25 (1x) 1x25 (1x) 1x25 (1x) left: 1x20 (10sec hold) 1x25 (1x) 1x25 (1x) 1x25 (lifted only ~3cm) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 18, 2004 Author Share Posted July 18, 2004 17.7.04 nailbending 3x180x6mm Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 18, 2004 Author Share Posted July 18, 2004 crush grippers (singles) right: 3xRB130 (3x) 1x2# (1x) 4x3# (2mm ) 4xRB240 (1x, all other reps to 1-2mm) left: 3xRB130 (3x) 5xRB210 (4x:angry: ) 4x2# (3x) I think I'll stay away from the grippers until Sunday (mission impossible ) Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 20, 2004 Author Share Posted July 20, 2004 forearms wristcurls 5x30 5x50 5x70 5x70 5x70 reverse wristcurls 5x22,5 5x22,5 5x22,5 4x22,5 2,5x22,5 fatbar RT (left/right) 5x40 5x40 5x50 5x50 5x50 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 23, 2004 Author Share Posted July 23, 2004 fatbar RT right: 5x52,5kg 5x52,5kg 11x42,5kg 25x33,75kg left: 3x52,5kg 3x52,5kg 10x42,5kg 25x33,75kg pinch PGB: right/left: 1x23,75kg 1x22,5kg 1x22,5kg 1x22,5kg Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 25, 2004 Author Share Posted July 25, 2004 crush grippers (singles): right: 3xRB130 (3x) 1x2# (1x) 4x3# (1xclosed? - no but perhaps to 0,1mm!! The knurling of the handles came together and touched softly - but not completly) 5xRB240 (5x) left: 3xRB130 (3x) 5xRB210 (4x, missed the FIRST try - because of a bad set ) 4x2# (4x, felt really easy!!) I think the time out with the grippers on Wednesday was a good decision! Perhaps I could have closed the 3# if I had not trained fatbar and pinch on Friday. Next week I'll skip grippers on Wednesday again and do fatbar and pinch on Thursday - one day longer to recover! That'll do the trick - I'll close the 3# on next Sunday (with a deep set)!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted July 25, 2004 Share Posted July 25, 2004 Still und heimlich! Party on Burki! Good work on the #3. Now with the credit card! Quote Link to comment Share on other sites More sharing options...
jad Posted July 25, 2004 Share Posted July 25, 2004 Congratulations on a huge milestone Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 25, 2004 Author Share Posted July 25, 2004 Good work on the #3. Now with the credit card! Thanks! The credit card thing will take time - perhaps until next year?!?! The MM0-cert with the 3# is the more ore less short term goal! Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 25, 2004 Author Share Posted July 25, 2004 Congratulations on a huge milestone Thanks for that compliment! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted July 25, 2004 Share Posted July 25, 2004 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 25, 2004 Author Share Posted July 25, 2004 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted July 26, 2004 Author Share Posted July 26, 2004 fatbar RT right: 3x55kg 2x55kg 12x45kg 25x35kg left: 4x52,5kg 4x52,5kg 12x42,5kg 25x33,75kg pinch PGB right/left: 1x20kg 1x22,5kg 1x25kg 1x25kg 1x25kg Quote Link to comment Share on other sites More sharing options...
cjcocn Posted July 26, 2004 Share Posted July 26, 2004 Congrats on the #3 Impressive! CJ Quote Link to comment Share on other sites More sharing options...
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