Contest Log Ain't no school like the oldschool ☠️

[Sanca Saxon]

Navy seals 10-count burpees

3 x 5 x bw
1 x 9 x bw

Step ups

1000 reps (50 minutes)

Alternating high pull

1 x 100 x 3kg dumbbells

Standing pec flyes

1 x 45 x 3kg dumbbells

Standing crunches

100 pulses followed by a 60sec isometric contraction
3 rounds

 

[Sanca Saxon]

Hyper extensions

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

Feet elevated crunches

1 x 500 x bw, every 50th rep 50 pulses

Jefferson curls

1 x 50 x 5kg dumbbells

Crucifix curls into overhead press

2 x 20 x 5kg dumbbells

Hammer curls into overhead press

1 x 30 x 5kg dumbbells

Alternating front raise to overhead

1 x 30 x 5kg dumbbells

😳😳

 

[Sanca Saxon]

Navy seals 10-count burpees

3 x 6 x bw

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day one)

-Side neck press
-Chest press
-Concentration curls
-Reverse curls
-Palm up curls
-Forward triceps extension
-Leg extension
-Slanted calf raise
Perform 40 power pulses, followed by a 20sec isometric contraction
3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Archer pull
-Cable spread
-Lat pulldown
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

 

[BB_]

Ik heb niet alles gevolgd hier, maar hoe is je gewicht en je krachtverloop tot nu toe deze contest?

 

[Sanca Saxon]

Ik heb niet alles gevolgd hier, maar hoe is je gewicht en je krachtverloop tot nu toe deze contest?

Klik om te verkleinen...

Met de kracht zit het nog wel goed denk ik, ik heb nog maar amper met losse gewichten getraind maar voel me sterk en fit.
Er zijn nog een paar kilootjes af, vanochtend 80kg, daaronder gaan blijft mentaal toch wel een dingetje.
Qua shape zie ik mooie lijnen in de spiegel maar weet alleen niet of dat goed gaat overkomen op foto.

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day two)

-Hamstring curls
-Chest press
-Stiff arm pulldown
-Lateral raise
-Reverse upright row
-Across the body pulls
-Side neck press
-Lat pulldown
Perform 20 power pulses, followed by a 30sec isometric contraction
3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day three)

-Front neck press
-Thigh rows
-Lateral raise
-Chest press
-Rear neck press
-Triceps pushdown
-Across the body pulls
-Lat pulldown
Perform 40 power pulses, followed by a 20sec isometric contraction
2 rounds

6-count burpees

6 x 6 x bw

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

Goodmorning

3 x 30 x medium band

Band pull apart

1 x 10 x medium band, front overhead
1 x 10 x medium band, back overhead
1 x 10 x medium band, conventional

 

[Sanca Saxon]

10-count burpees

10 x 3 x bw, na een paar sets heb ik een push up toegevoegd op het einde van de rep en dat lijkt beter te voelen, dan doen we dus voortaan 12-count burpees 😁

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day four)

-Hammer curls
-Palm up curls
-Hamstring curls
-Concentration curls
-Leg extension
-Across the body pulls
-Slanted calf raises
-Crunch
Perform 25 power pulses, followed by a 30sec isometric contraction
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

Dumbbell punch-out

1 x 20*20 x 3kg dumbbells

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day five)

-Ab hold
-Reverse upright row
-Hammer curls
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Across the body pulls
-Chest press
Perform 40 power pulses, followed by a 20sec isometric contraction

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

Hindu squat * Push ups

6 x 6*6 x bw

 

[Boca]

Voor thuis trainen heb je meer discipline nodig dan naar de sportschool is mijn ervaring. Meer afleidingen op de loer. Train jij alleen thuis of ook nog in de gym?

 

[Sanca Saxon]

Voor thuis trainen heb je meer discipline nodig dan naar de sportschool is mijn ervaring. Meer afleidingen op de loer. Train jij alleen thuis of ook nog in de gym?

Klik om te verkleinen...

Ik heb al sinds 2018 niet meer in een gym getraind, en daarvoor al die jaren maar een handvol keer in commerciële gyms.
Ja, het is soms wel eens een uitdaging om in de woonkamer te trainen voor de televisie, langs mijn vrouw en om aandacht vragende katten maar het gaat best goed.

 

[Loca]

Vooral de katten 😂
Goed bezig Sanca-San

 

[Sanca Saxon]

6-count burpees

Timed set 20min., 84 reps

Hindu squat

Timed set 20min., 222 reps

Feet elevated crunches

Timed set, 20min., 1056 reps

 

[Sanca Saxon]

Mace, 6kg

360°swings, 120 rotations (6min.)
10 to 2, 3 sets x 50 'rotations'

I'm too sexy for social media

 

[Loca]

Mace, 6kg

360°swings, 120 rotations (6min.)
10 to 2, 3 sets x 50 'rotations'

I'm too sexy for social media

Klik om te verkleinen...

Ze vragen zich af wat een naakte man met een fietspomp doet?

 

[Mentat]

Ze vragen zich af wat een naakte man met een fietspomp doet?

Klik om te verkleinen...

Bij de 'andere opmerkingen waar deze op lijkt' was het waarschijnlijk een reclame voor een ander soort pomp...

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day one)

-Rows across the body
-Thigh rows
-Rear neck press
-Lat pulldown
-Palm up curls
-Hammer curls
-Concentration curls
-Triceps pushdown
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day two)

-Front raise
-Across the body pulls
-Lower back extensions
-Hamstring curls
-Slanted calf raise
-Leg extensions
-Lateral raise
-Obliques hold
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques I
-Seated obliques II
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan, phase two (Day one)

-Rows across the body
-Thigh rows
-Rear neck press
-Lat pulldown
-Palm up curls
-Hammer curls
-Concentration curls
-Triceps pushdown
Perform a 40 second isometric contraction
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
3 rounds