Contest Log Ain't no school like the oldschool ☠️

[Sanca Saxon]

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

Mace ziet wr goed uit.

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Ik kan bevestigen dat als de bovenste KB valt hij vanboven op het hoofd landt en een snee achterlaat 😇
De mace gaat nog niet zo smooth als ik zou willen maar eigenlijk zou ik het ook frequenter moeten doen.

 

[Sanca Saxon]

Dit was trouwens een PR

 

[Mentat]

Dit was trouwens een PR

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Steeds nieuwe andere rare oefeningen doen geen beweging in het gewicht krijgen en dan een PR claimen, zo ken ik er nog wel een paar...

 

[Sanca Saxon]

Steeds nieuwe andere rare oefeningen doen geen beweging in het gewicht krijgen en dan een PR claimen, zo ken ik er nog wel een paar...

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Het zwaarste gewicht dat je kan tillen is een gewicht waar je geen beweging in krijgt 😁
Bij de isochain wordt een sterke veer gebruikt om het lichaam te foppen alsof je een life load tikt.

 

[Sanca Saxon]

Kneeling crunches

1 x 200 x medium

L-hang chins + Toes to bar

1 x 3 x bw
1 x 6 x bw
1 x 7 x bw

Iso-bow iso-motion

12min30

Zercher lockout

1 x 3 x 70/120/170/210/250/290/320
1 x 1 x 360

Alternating kettlebell swing

2 sets, 12kg

 

[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 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

 

[BB_]

In dit log heb ik het gevoel dat ik naar een geheel nieuwe sport aan het kijken ben die ik nog niet eerder heb gezien.

 

[Sanca Saxon]

In dit log heb ik het gevoel dat ik naar een geheel nieuwe sport aan het kijken ben die ik nog niet eerder heb gezien.

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Welkom, op mijn Onlyfans vindt je ook beeldmateriaal dat je nog niet eerder hebt gezien en mag je aanvragen doen.

 

[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 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

Step ups

1 x 200 x bw

 

[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
Extra, after every 3th set 10 (10/side) isotonic reps

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

Bullworker seated leg press

2 x 12/side

 

[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
Extra, after every set 5 (5/side) isotonic reps

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds

 

[Sanca Saxon]

Lower back extension 10x
Hindu squat 10x
Goodmorning 15x medium band
Step ups 10/side
Horse stance 20a30sec.
5 rounds

Overhead band pull apart 10x medium band
Chest flyes 15x medium band
Table dips 10x
Upright row 10x medium band
Iso-bow rope pull 10/side
5 rounds

Legs elevated crunches

1 x 200 x bw

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Slanted calf raise
-Crunch
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Reverse upright row
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training B)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

 

[Loca]

Kattenyoga? 😄

 

[Boca]

Kan jij alles thuis trainen of ga je ook nog naar een sportschool?

 

[Sanca Saxon]

Kan jij alles thuis trainen of ga je ook nog naar een sportschool?

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Ik train al jaren alleen thuis en kan gewoon mijn ding doen

 

[Brab0]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 6 (Rep speed contract asec, release 1sec) (Training A)

-Seated obliques
-Low chest compression
-Archer
-Cable spread
-Deadlift
-Seated deadlift
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

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Die kat mag vaker meesporten met jou 😂😂😂

 

[Sanca Saxon]

Die kat mag vaker meesporten met jou 😂😂😂

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Dat beestje is immobiel omdat een achterpoot geamputeerd is 😭😭😭