Glenni Posted November 6, 2018 Author Share Posted November 6, 2018 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 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 8, 2018 Author Share Posted November 8, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 10, 2018 Author Share Posted November 10, 2018 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 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 11, 2018 Share Posted November 11, 2018 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. Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 12, 2018 Author Share Posted November 12, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 12, 2018 Author Share Posted November 12, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 12, 2018 Author Share Posted November 12, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 13, 2018 Author Share Posted November 13, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 14, 2018 Author Share Posted November 14, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 16, 2018 Author Share Posted November 16, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 16, 2018 Author Share Posted November 16, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 18, 2018 Author Share Posted November 18, 2018 Saturday 17.11.18: Squats Duffalo bar 170kg 1rep, 190kg 1rep, 170kg 1rep Leg extention 5x5rep 1min pause Leg curl 5x5rep 40sec pause Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 18, 2018 Author Share Posted November 18, 2018 Sunday 18.11.18: Bench press 100kg 5x5rep Decline dumbbell press 4x10rep Delt raise 10kg 4x15rep Flies 15kg 15rep, 17,5kg 15rep, 20kg 12rep Bent over rear delt raise 10kg 3x15rep Hand/wrist training: Devon's multispinner low drag 6x20rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 19, 2018 Author Share Posted November 19, 2018 Monday 19.11.18: Deadlift 190kg 3rep, 210kg 2rep, 190kg 3x3rep Atlas stone lift 70kg 5rep, 80kg 5rep, 100kg 3x5rep Leg press 15rep, 4x12rep Leg curl 4x12rep Leg extention 4x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 20, 2018 Author Share Posted November 20, 2018 Tuesday 20.11.18: Bench press 102,5kg 5x5rep Push ups in redcord 3x20rep Flies 20kg 3x12rep Hand/wrist training: Custom choker gripper: Right hand: coc#3,5 rgc176 7,3mm set 5x1rep Left hand: coc#3 rgc151 12,3mm set 5x1rep Pinkie and ring finger Ghp3 rgc71 7x4rep Armwrestling big conic handle 4x25rep 1 Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 22, 2018 Author Share Posted November 22, 2018 Thursday 22.11.18: Warm up: pushdown 3x20rep + hamer curl 3x20rep Back pressure 8x4-15rep Top roll band and strap 3x10rep Armwrestling big conic handle 25rep, 15rep, 10rep, 3x8rep Wrist ball curl 15rep, 12rep, 3x10rep Wrist curl eccentric handle 3x20rep Wrist curl cable 50mm handle 20rep, 3x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 24, 2018 Author Share Posted November 24, 2018 Friday 23.11.18: Squats ss-bar 100kg 3x8rep Leg extention 4x15rep Leg curl 4x12rep Hand training: Loadable blob Silarukov 17kg 1rep, 20kg 0rep, 19kg 1rep, 17kg 3x2rep TTK one handed 4x20rep Sledge hamer finger walk 4x2 times up Pops gripper 3x12rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 24, 2018 Author Share Posted November 24, 2018 Saturday 24.11.18: Bench press 70kg 3x10rep Pull ups 3x12rep Decline bench press 80kg 3x10rep Flies 15kg 4x15rep Dumbbell row 30kg 4x12rep Pullover dumbbell 40kg 3x10rep Reverse biceps curl cable 3x12rep Armwrestling 20min with a friend Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 25, 2018 Author Share Posted November 25, 2018 sunday 25.11.18: Sit ups bench 3x30rep Rear delt raise 12,5kg 3x15rep Bent over rear delt raise 10kg 3x15rep Side ab work 35kg 5x12rep Hand/wrist training: Armwrestling big conic handle 10x25rep Devon's multispinner low drag 3x20rep Wrist curl behind back 40kg 20rep, 50kg 15rep, 60kg 3x15rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 27, 2018 Author Share Posted November 27, 2018 Monday 26.11.18: Deadlift 190kg 3rep, 210kg 2rep, 230kg 1rep, 240kg 1rep Atlas stone lifting 70kg 5rep, 80kg 5rep, 100kg 2x5rep, 110kg 5rep, 120kg 5rep, 130kg 1rep, 100kg 5rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 27, 2018 Author Share Posted November 27, 2018 Tuesday 27.11.18: Neckflex 3x30rep all ways Expand-your-hand bands yellow 30rep, blue 3x30rep Quote Link to comment Share on other sites More sharing options...
Glenni Posted November 28, 2018 Author Share Posted November 28, 2018 Wednesday 28.11.18: Armwrestling with two friends 1hour 30min. Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 2, 2018 Author Share Posted December 2, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 4, 2018 Author Share Posted December 4, 2018 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 Quote Link to comment Share on other sites More sharing options...
Glenni Posted December 4, 2018 Author Share Posted December 4, 2018 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 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.