XXL Nutrition

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  • Session 2

    Kneeling crunches

    1 x 150 x medium

    BTN press

    1 x 6 x 20/20/40

    Arthur lift

    1 x 1 x 50/60/70/80

    Pendlay row

    4 x 6 x 85

    Mace, 6kg

    1 set, 360°swings * 10 to 2, combo
    1 set, alternating swings



     
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    Waarderingen: horn
    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training A)

    -Chest compression
    -Lat pulldown
    -Seated deadlift
    -Upright row
    -Squat
    -Overhead cable spread
    7-9 reps (did 8)
    4 rounds

    Quad pulses * Bullworker leg press

    30 * 10/side
    3 rounds

    IMG-20230519-WA0021.jpg
     
    Kneeling crunches

    1 x 200 x medium

    Straight arms pushdown

    2 x 35 x medium

    Iso-bow iso-motion

    1 round, 9min43

    Mace, 6kg

    2 sets, 360°swings/10 to 2/alternating swings combo

    Zercher oly bar throw/switch hands overhead

    1 x 1 x 20
    3 x 2 x 20
    1 x 4 x 20
    1 x 1 x 30
    1 x 2 x 30, 2 corrections switching hands
    1 x 2 x 30 good 😁

    One arm oly bar clean and press/Snatch combo

    30kg
    35kg

    Isochain belt squat

    37sec
    40sec





     
    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training B)

    -Cable spread
    -Compression behind the head
    -Kneeling lat pulldown
    -Biceps curl
    -Triceps extension to front
    -Seated crunches
    7-9 reps (did 8)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 80x
    -Alternating reverse curls 50x
    -Alternating crucifix curls 50x
    -Simoultaneous crucifix curls 45x
    -Standing pec flye 30x
    -Alternating shoulder press 50x
    -Alternating front raise 50x
    -Crucifix wrist rolls 10x
    -Crucifix wrist circles (clockwise) 10x
    -Crucifix wrist circles (counterclockwise) 10x
    -Boxer dumbbell punch-out (left) 18x
    -Boxer dumbbell punch-out (right) 18x
    -Push ups (decline) 22x
    -Push ups with bands (decline) 12x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 25x
    -Alternating side bend 60x

    (4kg dumbbells)

    Kneeling crunches

    1 x 150 x medium

    Atlas stone carry

    90kg, 2 runs

    Hack squat from pins

    1 x 6 x 50/90
    1 x 1 x 130/170
    1 x 3 x 200, straps/belt

    Zercher from low pins

    1 x 1 x 100/130





     
    Hyper extensions

    4 x 15 x bw

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training A)

    -Chest compression
    -Lat pulldown
    -Seated deadlift
    -Upright row
    -Squat
    -Overhead cable spread
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 86x
    -Alternating reverse curls 56x
    -Alternating crucifix curls 56x
    -Simoultaneous crucifix curls 50x
    -Standing pec flye 33x
    -Alternating shoulder press 56x
    -Alternating front raise 56x
    -Crucifix wrist rolls 12x
    -Crucifix wrist circles (clockwise) 15x
    -Crucifix wrist circles (counterclockwise) 15x
    -Boxer dumbbell punch-out (left) 20x
    -Boxer dumbbell punch-out (right) 20x
    -Push ups (decline) 23x
    -Push ups with bands (decline) 14x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 26x
    -Alternating side bend 70x

    (4kg dumbbells)

    Legs up crunches

    1 x 150 x bw
     
    Hyper extensions

    Ladder down and up 20/15/10/5/5/10/15/20

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training B)

    -Cable spread
    -Compression behind the head
    -Kneeling lat pulldown
    -Biceps curl
    -Triceps extension to front
    -Seated crunches
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 90x
    -Alternating reverse curls 60x
    -Alternating crucifix curls 60x
    -Simoultaneous crucifix curls 55x
    -Standing pec flye 36x
    -Alternating shoulder press 60x
    -Alternating front raise 60x
    -Crucifix wrist rolls 16x
    -Crucifix wrist circles (clockwise) 19x
    -Crucifix wrist circles (counterclockwise) 21x
    -Boxer dumbbell punch-out (left) 22x
    -Boxer dumbbell punch-out (right) 22x
    -Push ups (on fists) 14x
    -Push ups with bands (on fists) 8x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 28x
    -Alternating side bend 80x

    (4kg dumbbells)

    Legs up crunches

    1 x 200

    20230523_084223.jpg
     
    Hyper extensions

    3 x 25

    Nautilus abs machine

    1 x 100 x 20

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training A)

    -Chest compression
    -Lat pulldown
    -Seated deadlift
    -Upright row
    -Squat
    -Overhead cable spread
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 96x
    -Alternating reverse curls 66x
    -Alternating crucifix curls 66x
    -Simoultaneous crucifix curls 60x
    -Standing pec flye 38x
    -Alternating shoulder press 66x
    -Alternating front raise 66x
    -Crucifix wrist rolls 19x
    -Crucifix wrist circles (clockwise) 23x
    -Crucifix wrist circles (counterclockwise) 24x
    -Boxer dumbbell punch-out (left) 23x
    -Boxer dumbbell punch-out (right) 23x
    -Push ups (on fists) 20x
    -Push ups with bands (on fists) 12x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 30x
    -Alternating side bend 90x

    (4kg dumbbells)
     
    GHR

    2 x 8

    Hyper extensions

    1 x 30

    Nautilus abs machine

    1 x 110 x 20

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training B)

    -Cable spread
    -Compression behind the head
    -Kneeling lat pulldown
    -Biceps curl
    -Triceps extension to front
    -Seated crunches
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 100x
    -Alternating reverse curls 70x
    -Alternating crucifix curls 70x
    -Simoultaneous crucifix curls 65x
    -Standing pec flye 40x
    -Alternating shoulder press 70x
    -Alternating front raise 70x
    -Crucifix wrist rolls 20x
    -Crucifix wrist circles (clockwise) 25x
    -Crucifix wrist circles (counterclockwise) 26x
    -Boxer dumbbell punch-out (left) 24x
    -Boxer dumbbell punch-out (right) 24x
    -Push ups (on fists) 21x
    -Push ups with bands (on fists) 15x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 32x
    -Alternating side bend 96x

    (4kg dumbbells)
     
    Ben je nu (tijdelijk?) helemaal gestopt met barbells en zwaardere oefeningen?
     
    Nautilus abs machine

    1 x 100 x 30

    Jefferson curl

    1 x 20 x 8

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training A)

    -Chest compression
    -Lat pulldown
    -Seated deadlift
    -Upright row
    -Squat
    -Overhead cable spread
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 110x
    -Alternating reverse curls 76x
    -Alternating crucifix curls 76x
    -Simoultaneous crucifix curls 70x
    -Standing pec flye 46x
    -Alternating shoulder press 76x
    -Alternating front raise 76x
    -Crucifix wrist rolls //
    -Crucifix wrist circles (clockwise) 2//
    -Crucifix wrist circles (counterclockwise) //
    -Boxer dumbbell punch-out (left) 25x
    -Boxer dumbbell punch-out (right) 25x
    -Push ups (on fists) 22
    -Push ups with bands (on fists) 16x
    -Full sit ups (feet elevated) //
    -Deep knee bend into calf raise 33x
    -Alternating side bend 100x

    (4kg dumbbells)

    Ben je nu (tijdelijk?) helemaal gestopt met barbells en zwaardere oefeningen?
    Om hier nog even op terug te komen, deze manier van trainen is ook chill omdat ik het meeste nu gewoon in de woonkamer doe en zo ook wat aandacht kan geven aan het vrouwtje.
    Ik had zelf ook nooit gedacht hier zoveel voldoening uit te kunnen halen, de bedoeling was om het 2 maanden te doen en dan weer te switchen.
    Ik heb ook geen last meer van pijntjes, kan elke dag trainen (ook op het werk!!), ben fitter dan ooit en qua gevoel doet de kracht het ook niet slecht.

    Deze fase van het Marlon Birch programma zit er morgen op en maandag begin ik dan een nieuwe fase (ik heb nog nooit zo lang een programma gevolgd 😳), dan ga ik ook opnieuw een kilo toevoegen aan de LDS al wordt het al wel best intens (ondanks het lichte gewicht).
    Ik heb nog geen idee wat ik dan erna ga doen.

    VideoCapture_20230526-093335.jpg
     
    Laatst bewerkt:
    Unsupported sissy squat

    2 x 5
    1 x 8
    3 x 10

    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase three (Rep speed contract 1sec, release 3sec) (Training B)

    -Cable spread
    -Compression behind the head
    -Kneeling lat pulldown
    -Biceps curl
    -Triceps extension to front
    -Seated crunches
    7-9 reps (did 9)
    4 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 120x
    -Alternating reverse curls 80x
    -Alternating crucifix curls 80x
    -Simoultaneous crucifix curls 80x
    -Standing pec flye 50x
    -Crucifix wrist rolls 23x
    -Crucifix wrist circles (clockwise) 25x
    -Crucifix wrist circles (counterclockwise) 30x
    -Alternating shoulder press 80x
    -Alternating front raise 80x
    -Boxer dumbbell punch-out (left) 26x
    -Boxer dumbbell punch-out (right) 26x
    -Push ups (on fists) 25
    -Push ups with bands (on fists) 10x
    -Full sit ups //
    -Deep knee bend into calf raise 35x
    -Alternating side bend 120x

    (4kg dumbbells)

    Crunches

    1 x 150

    Ik schat dat Youtube mijn 2de filmpje tegen volgende eeuw wel geupload heeft.

     
    Dynamic tension/pulses/iso-motion

    Supplemented with
    -Cable spreads
    -Cable pulldown
    -Iso-bow rope pull
    -Push ups
    -Iso-bow crossed chest
    -Incline push ups
    -Cable front raise
    -Iso-bow lateral side raise
    -Overhead cable spread
    -Squats
    -Iso-bow leg curl/extension
    1 set each
    40min.

    Eugene Sandow's light dumbbell system

    1kg increase, reps reset

    -Alternating curls 50x
    -Alternating reverse curls 20x
    -Alternating crucifix curls 20x
    -Simoultaneous crucifix curls 20x
    -Standing pec flye 15x
    -Alternating shoulder press 20x
    -Alternating front raise 20x
    -Crucifix wrist rolls 10x
    -Crucifix wrist circles (clockwise) 7x
    -Crucifix wrist circles (counterclockwise) 3´10x
    -Boxer dumbbell punch-out (left) 10x
    -Boxer dumbbell punch-out (right) 10x
    -Push ups 10x
    -Push ups with bands 5x
    -Full sit ups //
    -Deep knee bend into calf raise 12x
    -Alternating side bend 30x

    (5kg dumbbells)
     
    Kneeling crunches

    1 x 200 x medium

    Alternating light hammer swings

    1 set

    Mace, 6kg

    2 sets, 360°swings/10 to 2/alternating swings combo

    Strict press

    1 x 10 x 20/30/40

    Power clean + Strict press

    1 x 1/2/3/4/5/6/7/8 x 50

    Straight arms pushdown

    3 x 20 x medium

    One arm dumbbell clean and press

    3 x 1*0 x 42, no press left hand
    1 x 1*1 x 42, hoppa

    Self loaded leg press

    1 x 75 x 50
    1 x 14 x 100

    Isochain belt squat

    39sec.
    38sec.
    36sec.




     
    Hyper extensions

    Ladder down 30/25/20/15/12/10/8/6/4/2

    Eugene Sandow's light dumbbell system

    -Alternating curls 56x
    -Alternating reverse curls 26x
    -Alternating crucifix curls 26x
    -Simoultaneous crucifix curls 26x
    -Standing pec flye 17x
    -Alternating shoulder press 26x
    -Alternating front raise 26x
    -Crucifix wrist rolls 10x
    -Crucifix wrist circles (clockwise) 11x
    -Crucifix wrist circles (counterclockwise) 14x
    -Boxer dumbbell punch-out (left) 12x
    -Boxer dumbbell punch-out (right) 12x
    -Push ups 14x
    -Push ups with bands 10x
    -Full sit ups //
    -Deep knee bend into calf raise 15x
    -Alternating side bend 30x

    (5kg dumbbells)
     
    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase four (Rep speed contract 1sec, release 3sec) (Training A)

    -Calf extension
    -Low chest compression
    -Seated lat pushdown
    -Hammer curl
    -Compression behind the head
    -Triceps cable pushdown
    7-9 reps (did 7) followed by 10 half reps, on the last half rep 20sec. hold.
    3 rounds

    Eugene Sandow's light dumbbell system

    -Alternating curls 60x
    -Alternating reverse curls 30x
    -Alternating crucifix curls 30x
    -Simoultaneous crucifix curls 30x
    -Standing pec flye 20x
    -Alternating shoulder press 30x
    -Alternating front raise 30x
    -Crucifix wrist rolls 11x
    -Crucifix wrist circles (clockwise) 15x
    -Crucifix wrist circles (counterclockwise) 16x
    -Boxer dumbbell punch-out (left) 15x
    -Boxer dumbbell punch-out (right) 15x
    -Push ups 16x
    -Push ups with bands 12x
    -Full sit ups //
    -Deep knee bend into calf raise 17x
    -Alternating side bend 40x

    (5kg dumbbells)

     
    Slaapmutsje

    Wrist curls, 5kg dumbbells

    Pronated 25x
    Supinated 25x
    Hammer 25x
    2 rounds

    IMG-20230530-WA0010.jpg
     
    • Like
    Waarderingen: horn
    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase four (Rep speed contract 1sec, release 3sec) (Training B)

    -Upright row *
    -Seated crunch
    -Cable spread
    -Squat
    -Biceps curl
    -Triceps extension to front
    7-9 reps (did 7) followed by 10 half reps, on the last half rep 20sec. hold.
    3 rounds

    *The book says kneeling upright row but my knees don't like those

    Eugene Sandow's light dumbbell system

    -Alternating curls 66x
    -Alternating reverse curls 36x
    -Alternating crucifix curls 36x
    -Simoultaneous crucifix curls 36x
    -Standing pec flye 23x
    -Alternating shoulder press 36x
    -Alternating front raise 36x
    -Crucifix wrist rolls 12x
    -Crucifix wrist circles (clockwise) 16x
    -Crucifix wrist circles (counterclockwise) 16x
    -Boxer dumbbell punch-out (left) 16x
    -Boxer dumbbell punch-out (right) 16x
    -Push ups 18x
    -Push ups with bands 12x
    -Full sit ups //
    -Deep knee bend into calf raise 20x
    -Alternating side bend 44x

    (5kg dumbbells)


    20230509_221820.jpg
     
    The ultimate Bullworker power rep range workouts (Marlon Birch)

    Power surge phase four (Rep speed contract 1sec, release 3sec) (Training A)

    -Calf extension
    -Low chest compression
    -Seated lat pushdown
    -Hammer curl
    -Compression behind the head
    -Triceps cable pushdown
    7-9 reps (did 7) followed by 10 half reps, on the last half rep 20sec. hold.
    3 rounds

    Bullworker leg press

    3 x 15/side

    Eugene Sandow's light dumbbell system

    -Alternating curls 70x
    -Alternating reverse curls 40x
    -Alternating crucifix curls 40x
    -Simoultaneous crucifix curls 40x
    -Standing pec flye 25x
    -Alternating shoulder press 40x
    -Alternating front raise 40x
    -Crucifix wrist rolls 13x
    -Crucifix wrist circles (clockwise) 18x
    -Crucifix wrist circles (counterclockwise) 18x
    -Boxer dumbbell punch-out (left) 18x
    -Boxer dumbbell punch-out (right) 18x
    -Push ups 20x
    -Push ups with bands 14x
    -Full sit ups //
    -Deep knee bend into calf raise 21x
    -Alternating side bend 50x

    (5kg dumbbells)

    IMG-20230530-WA0011.jpg
     
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