- Lid sinds
- 5 mrt 2022
- Berichten
- 26.462
- Waardering
- 27.575
- Lengte
- 1m76
- Massa
- 160kg
- Vetpercentage
- 50%
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Contest Log Ain't no school like the oldschool ☠️
- Topic starter Sanca Saxon
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 148
- Weergaven 14.577
- Volgers 17
- Lid sinds
- 28 jan 2022
- Berichten
- 1.883
- Waardering
- 2.046
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Kneeling crunches
1 x 150 x medium
L-sit
39sec.
36sec.
28sec.
Dynamic tension/muscle control
24min.
Mace, 6kg
1 set, 360°swings/10 to 2/Alternating swings combo
2 sets, alternating swing/twist/lunge raise, 2kg long hammer
Hack squat from pins
1 x 3 x 20/70/110/150/180/210(belt, straps)
Self loaded leg press
1 x 30 x 70
1 x 34 x 70
Gobbel squat
1 x 2 x 70
1 x 3 x 70, berichtje van de vrouw dat de kleine wakker is dus stilletjes afronden
Isochain belt squat
38sec.
36sec.
Filmpjes upload ik vanavond.
1 x 150 x medium
L-sit
39sec.
36sec.
28sec.
Dynamic tension/muscle control
24min.
Mace, 6kg
1 set, 360°swings/10 to 2/Alternating swings combo
2 sets, alternating swing/twist/lunge raise, 2kg long hammer
Hack squat from pins
1 x 3 x 20/70/110/150/180/210(belt, straps)
Self loaded leg press
1 x 30 x 70
1 x 34 x 70
Gobbel squat
1 x 2 x 70
1 x 3 x 70, berichtje van de vrouw dat de kleine wakker is dus stilletjes afronden
Isochain belt squat
38sec.
36sec.
Filmpjes upload ik vanavond.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Sessie 2
Eugene Sandow's light dumbbell system
-Alternating curls 74x
-Alternating reverse curls 40x
-Alternating crucifix curls 34x
-Simoultaneous crucifix curls 34x
-Standing pec flye 17x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Crucifix wrist rolls 40*
-Crucifix wrist circles (clockwise) 40x*
-Crucifix wrist circles (counterclockwise) 40x*
-Alternating bent over row (supp) 32x
-Simoultaneous bent over row (supp) 32x
-Boxer dumbbell punch-out (left) 17x
-Boxer dumbbell punch-out (right) 17x
-Push ups 25x
-Push ups with bands 15x
-Deep knee bend into calf raise 20x
-Alternating side bend 46x
(6kg dumbbells)
(*2kg clubbells)
Eugene Sandow's light dumbbell system
-Alternating curls 74x
-Alternating reverse curls 40x
-Alternating crucifix curls 34x
-Simoultaneous crucifix curls 34x
-Standing pec flye 17x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Crucifix wrist rolls 40*
-Crucifix wrist circles (clockwise) 40x*
-Crucifix wrist circles (counterclockwise) 40x*
-Alternating bent over row (supp) 32x
-Simoultaneous bent over row (supp) 32x
-Boxer dumbbell punch-out (left) 17x
-Boxer dumbbell punch-out (right) 17x
-Push ups 25x
-Push ups with bands 15x
-Deep knee bend into calf raise 20x
-Alternating side bend 46x
(6kg dumbbells)
(*2kg clubbells)
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 78x
-Alternating reverse curls 44x
-Alternating crucifix curls 38x
-Simoultaneous crucifix curls 38x
-Standing pec flye 19x
-Alternating shoulder press 44x
-Alternating front raise 44x
-Crucifix wrist rolls 44*
-Crucifix wrist circles (clockwise) 44x*
-Crucifix wrist circles (counterclockwise) 44x*
-Alternating bent over row (supp) 36x
-Simoultaneous bent over row (supp) 36x
-Boxer dumbbell punch-out (left) 18x
-Boxer dumbbell punch-out (right) 18x
-Push ups 27x
-Push ups with bands 16x
-Deep knee bend into calf raise 21x
-Alternating side bend 50x
(6kg dumbbells)
(*2kg clubbells)
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 78x
-Alternating reverse curls 44x
-Alternating crucifix curls 38x
-Simoultaneous crucifix curls 38x
-Standing pec flye 19x
-Alternating shoulder press 44x
-Alternating front raise 44x
-Crucifix wrist rolls 44*
-Crucifix wrist circles (clockwise) 44x*
-Crucifix wrist circles (counterclockwise) 44x*
-Alternating bent over row (supp) 36x
-Simoultaneous bent over row (supp) 36x
-Boxer dumbbell punch-out (left) 18x
-Boxer dumbbell punch-out (right) 18x
-Push ups 27x
-Push ups with bands 16x
-Deep knee bend into calf raise 21x
-Alternating side bend 50x
(6kg dumbbells)
(*2kg clubbells)
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 82x
-Alternating reverse curls 46x
-Alternating crucifix curls 42x
-Simoultaneous crucifix curls 42x
-Standing pec flye 20x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Crucifix wrist rolls 45*
-Crucifix wrist circles (clockwise) 45x*
-Crucifix wrist circles (counterclockwise) 45x*
-Alternating bent over row (supp) 40x
-Simoultaneous bent over row (supp) 40x
-Boxer dumbbell punch-out (left) 19x
-Boxer dumbbell punch-out (right) 19x
-Push ups 28x
-Push ups with bands 16x
-Deep knee bend into calf raise 22x
-Alternating side bend 52x
(6kg dumbbells)
(*2kg clubbells)
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 82x
-Alternating reverse curls 46x
-Alternating crucifix curls 42x
-Simoultaneous crucifix curls 42x
-Standing pec flye 20x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Crucifix wrist rolls 45*
-Crucifix wrist circles (clockwise) 45x*
-Crucifix wrist circles (counterclockwise) 45x*
-Alternating bent over row (supp) 40x
-Simoultaneous bent over row (supp) 40x
-Boxer dumbbell punch-out (left) 19x
-Boxer dumbbell punch-out (right) 19x
-Push ups 28x
-Push ups with bands 16x
-Deep knee bend into calf raise 22x
-Alternating side bend 52x
(6kg dumbbells)
(*2kg clubbells)
- Lid sinds
- 20 nov 2019
- Berichten
- 9.945
- Waardering
- 8.799
- Lengte
- 1m87
- Massa
- 87kg
- Vetpercentage
- 11%
apfelstrudel
Superior Athlete
- Lid sinds
- 15 nov 2008
- Berichten
- 45.417
- Waardering
- 61.740
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Maar zo kan ik wel lekker trainen én samen zijn met het vrouwtje dus win-win.
Het is nochtans een alltime classic maar helaas zoals vele andere goede oefeningen in de vergeethoek geduwd.
apfelstrudel
Superior Athlete
- Lid sinds
- 15 nov 2008
- Berichten
- 45.417
- Waardering
- 61.740
Joh, dat wist ik niet. Kzal em eens proberen.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 86x
-Alternating reverse curls 48x
-Alternating crucifix curls 46x
-Simoultaneous crucifix curls 46x
-Standing pec flye 21x
-Alternating shoulder press 52x
-Alternating front raise 52x
-Crucifix wrist rolls 50*
-Crucifix wrist circles (clockwise) 50x*
-Crucifix wrist circles (counterclockwise) 50x*
-Alternating bent over row (supp) 44x
-Simoultaneous bent over row (supp) 44x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups 30x
-Push ups with bands 17x
-Deep knee bend into calf raise 23x
-Alternating side bend 54x
(6kg dumbbells)
(*2kg clubbells)
Foodprep
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 86x
-Alternating reverse curls 48x
-Alternating crucifix curls 46x
-Simoultaneous crucifix curls 46x
-Standing pec flye 21x
-Alternating shoulder press 52x
-Alternating front raise 52x
-Crucifix wrist rolls 50*
-Crucifix wrist circles (clockwise) 50x*
-Crucifix wrist circles (counterclockwise) 50x*
-Alternating bent over row (supp) 44x
-Simoultaneous bent over row (supp) 44x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups 30x
-Push ups with bands 17x
-Deep knee bend into calf raise 23x
-Alternating side bend 54x
(6kg dumbbells)
(*2kg clubbells)
Foodprep
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 90x
-Alternating reverse curls 50x
-Alternating crucifix curls 50x
-Simoultaneous crucifix curls 50x
-Standing pec flye 22x
-Alternating shoulder press 58x
-Alternating front raise 58x
-Crucifix wrist rolls 55*
-Crucifix wrist circles (clockwise) 55x*
-Crucifix wrist circles (counterclockwise) 55x*
-Alternating bent over row (supp) 50x
-Simoultaneous bent over row (supp) 50x
-Boxer dumbbell punch-out (left) 21x
-Boxer dumbbell punch-out (right) 21x
-Push ups 31x
-Push ups with bands 18x
-Deep knee bend into calf raise 24x
-Alternating side bend 56x
(6kg dumbbells)
(*2kg clubbells)
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Eugene Sandow's light dumbbell system
-Alternating curls 90x
-Alternating reverse curls 50x
-Alternating crucifix curls 50x
-Simoultaneous crucifix curls 50x
-Standing pec flye 22x
-Alternating shoulder press 58x
-Alternating front raise 58x
-Crucifix wrist rolls 55*
-Crucifix wrist circles (clockwise) 55x*
-Crucifix wrist circles (counterclockwise) 55x*
-Alternating bent over row (supp) 50x
-Simoultaneous bent over row (supp) 50x
-Boxer dumbbell punch-out (left) 21x
-Boxer dumbbell punch-out (right) 21x
-Push ups 31x
-Push ups with bands 18x
-Deep knee bend into calf raise 24x
-Alternating side bend 56x
(6kg dumbbells)
(*2kg clubbells)
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)
-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
Zo, ik heb een dikke 2 maanden elke dag the light dumbbell system gedaan en denk dat ik het wel genoeg heb uitgemolken nu.
Ik ben tevreden met het resultaat (voel me sterk, betere mind-muscle conection, scherper en mentaal geboost), ik ga dit in de toekomst zeker nog eens een periode doen.
Eigen kweek
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)
-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)
-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
Zo, ik heb een dikke 2 maanden elke dag the light dumbbell system gedaan en denk dat ik het wel genoeg heb uitgemolken nu.
Ik ben tevreden met het resultaat (voel me sterk, betere mind-muscle conection, scherper en mentaal geboost), ik ga dit in de toekomst zeker nog eens een periode doen.
Eigen kweek
- Lid sinds
- 25 sep 2016
- Berichten
- 26.785
- Waardering
- 46.980
- Lengte
- 1m89
- Massa
- 117kg
- Vetpercentage
- 12%
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
De laatste tijd 90 minuten tot 2u.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.649
- Waardering
- 71.563
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)
-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Ik doe aan kleuterwerpen voor de cardio.
Phase one, power x20 (Training B)
-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3
Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)
-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds
Ik doe aan kleuterwerpen voor de cardio.
- Lid sinds
- 24 aug 2020
- Berichten
- 9.529
- Waardering
- 18.783
- Lengte
- 1m72
- Massa
- 90kg
- Vetpercentage
- 16%
VinnieGilly
Cool Novice
- Lid sinds
- 11 okt 2022
- Berichten
- 78
- Waardering
- 51
- Lengte
- 1m62
