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[Sanca Saxon]

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

Unsupported sissy squat

7 x 5 x bw

 

[Sanca Saxon]

 

[Sanca Saxon]

De laatste tijd 90 minuten tot 2u.

Klik om te verkleinen...

Nu ik het light dumbbell system niet meer doe gaat hier wel een flink stuk tijd af.

 

[Sanca Saxon]

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 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

 

[Sanca Saxon]

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

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

 

[Sanca Saxon]

Nautilus back extensions

3 x 20 x 30

Stir the pot

1 set

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 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

 

[Sanca Saxon]

 

[Sanca Saxon]

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

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

 

[Bullshark]

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

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

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Ff door mijn browser vertali g gehaald:

Isometrische krachtpulsmethode (Marlon Birch)
Fase één, vermogen x20 (Training A)

-Bankdrukken
- Voorhalspers
-Over de lichaamsrijen
-Stijve armen naar beneden trekken
-Hammer krullen
-Omgekeerde rechtopstaande rij
-Nekdruk achteraan
-Handpalm omhoog krullen
- Concentratiekrullen
-Slanted calf raise
Voer 20 krachtpulsen uit gevolgd door 20 sec. isometrische greep
3 sets elk voordat je naar de volgende oefening gaat

De ultieme Bullworker power rep range workouts (Marlon Birch) Hoofdstuk 3

Supercompensatie fase 5 (Rep snelheid contract 2sec, release 6sec) (Training B)

- Rechtopstaande rij
-Concentratiekrul
-Biceps curl
-Triceps extensie naar voren
- Triceps naar beneden duwen
- Zittend knarsen
- Zittende lagere ab-raise
-Kuitverlenging
10 sec. isometrische contractie gevolgd door 5 herhalingen, voer bij de laatste herhaling 15 halve herhalingen uit en houd deze 20 seconden vast.
4 rondes

😉

 

[Mentat]

Ff door mijn browser vertali g gehaald:

Isometrische krachtpulsmethode (Marlon Birch)
Fase één, vermogen x20 (Training A)

-Bankdrukken
- Voorhalspers
-Over de lichaamsrijen
-Stijve armen naar beneden trekken
-Hammer krullen
-Omgekeerde rechtopstaande rij
-Nekdruk achteraan
-Handpalm omhoog krullen
- Concentratiekrullen
-Slanted calf raise
Voer 20 krachtpulsen uit gevolgd door 20 sec. isometrische greep
3 sets elk voordat je naar de volgende oefening gaat

De ultieme Bullworker power rep range workouts (Marlon Birch) Hoofdstuk 3

Supercompensatie fase 5 (Rep snelheid contract 2sec, release 6sec) (Training B)

- Rechtopstaande rij
-Concentratiekrul
-Biceps curl
-Triceps extensie naar voren
- Triceps naar beneden duwen
- Zittend knarsen
- Zittende lagere ab-raise
-Kuitverlenging
10 sec. isometrische contractie gevolgd door 5 herhalingen, voer bij de laatste herhaling 15 halve herhalingen uit en houd deze 20 seconden vast.
4 rondes

😉

Klik om te verkleinen...

Vooral de krullen en de rijen zijn mooi!

 

[BB_]

Vooral de krullen en de rijen zijn mooi!

Klik om te verkleinen...

Van de voorhuidpers zou ik ook wel een filmpje willen zien.

 

[Mentat]

Van de voorhuidpers zou ik ook wel een filmpje willen zien.

Klik om te verkleinen...

Toch maar eens vroeg naar bed gaan, of ben je bezig met een transitie om Turk te worden?

Waar het hart vol van is....

 

[Sanca Saxon]

Van de voorhuidpers zou ik ook wel een filmpje willen zien.

Klik om te verkleinen...

Pm.

 

[Sanca Saxon]

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 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

Hindu squat

3 x 20 x bw

Unsupported sissy squat

4 x 5 x bw

 

[Sanca Saxon]

Mace, 6kg

3 sets, swing twist lunge raise
1 set, combo 360° swings/10 to 2/alternating swings

Bottoms up kettlebell press

1 x 8*8 x 8/12

Kettlebell on top of kettlebell press

6sets, 12kg and 8kg kettlebell

Isochain belt squat

45sec
43sec

 

[Ano11_01_24]

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Mooie ronde schouders!

 

[Bullshark]

Is er ook iemand die de bier keg teruggooit over het muurtje ?
Wil die kleine maat van jou ook al liften ?
Mijn kleine babe kan niet van de kleine gewichten afblijven, en wil ook de circus DB al oppakken

 

[Sanca Saxon]

Is er ook iemand die de bier keg teruggooit over het muurtje ?
Wil die kleine maat van jou ook al liften ?
Mijn kleine babe kan niet van de kleine gewichten afblijven, en wil ook de circus DB al oppakken

Klik om te verkleinen...

Voorlopig is hij nog meer voor het worstelen.

 

[Sanca Saxon]

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

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.
3 rounds

 

[Mentat]

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

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.
3 rounds

Klik om te verkleinen...

Dat eerste filmpje is wel spelen met je voortanden en fontanelletje!

Mace ziet wr goed uit.