XXL Nutrition

☠ "Master of magic, God of war, Odin wanders alone." ☠

  • Topic Starter Topic Starter
  • #26.801
Kneeling crunches

1 x 200 x medium
2min. hold

Frank Medrano's core challenge (swiss bar)

5 x 10 x 16

Zercher load

1 x 1 x 50/70/90/110/130/150/165

Step ups

1 x 60 x bw
2 x 100 x bw







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Sanca Saxon zei:
Kneeling crunches

1 x 200 x medium
2min. hold

Frank Medrano's core challenge (swiss bar)

5 x 10 x 16

Zercher load

1 x 1 x 50/70/90/110/130/150/165

Step ups

1 x 60 x bw
2 x 100 x bw







Screenshot_20221209-125635_Facebook.jpg
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Die medrano challenge ga ik ook doen morgen. Eind Training en daarna hanging leg raises.
 
  • Topic Starter Topic Starter
  • #26.803
  • Topic Starter Topic Starter
  • #26.804
Power twister

1 set, holds, reps, iso-motion

Bullworker

1 set, abs
1 set, iso-motion
1 set, lower body

Step ups

1 x 50 x bw









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  • Topic Starter Topic Starter
  • #26.805
Standing crunches

1 x 200 x medium

Frank Medrano's core challenge

1 x 6 x 36
1 x 8 x 36 @Mister B

Swiss bar squat to press

2 x 6 x 36
1 x 6 x 46
1x 3 x 56/66/71

Swiss bar pullover and press

3 x 1 x 56
1 x 3 x 56
1 x 2 x 56
1 x 1 x 56

One arm barbell row

1 x 5*5 x 30/50
1 x 1*1 x 60/70/80
1 x 3*3 x 90

Horse stance Zercher hold

70kg, 8sec.
70kg, 9sec.
70kg, 11sec.
70kg, 17sec.











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Netjes dat je na die eerste oefening überhaupt nog weer in de benen komt :thumb: ik hou het bij dragon flys' s (?) vaste stang en de benen bewegen.
 
  • Topic Starter Topic Starter
  • #26.807
  • Topic Starter Topic Starter
  • #26.808
Kneeling crunches

1 x 100 x medium, elke 10de rep 10sec. hold
1 x 2 x medium, quasi-isometric (3min30)

Goodmorning 3.0

1 x 30 x mediums

Double weight windmill, kettlebels

1 x 5*5 x 8kg + 12kg
1 x 5*5 x 12kg + 20kg
1 x 5*5 x 12kg + 40kg
1 x 5*5 x 20kg + 40kg
1 x 5*0 x 20kg*12kg + 40kg

Steel bend

14mm rebar, +-10min.

Step ups

1 x 12 x 2*42kg dumbbells
1 x 15 x 2*42kg dumbbells
1 x 200 x bw
Paar quasi-isometric reps













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  • Topic Starter Topic Starter
  • #26.809
Kneeling crunches holds

1 x 35sec. x 2*mediums
1 x 41sec. x 2*mediums
1 x 53sec. x 2*mediums

Squeeze press iso-motion

1*5kg plate
2*5kg plates
3*5kg plates

Mace, 12kg

1 set, 10 to 2

Front squat lockout

1 x 1 x 20/40/60/90/110/130/150/170/
200/220/240/260(F)/260 (+3xbw)

Step ups

1 x 12 x 100
1 x 16 x 100









 
  • Topic Starter Topic Starter
  • #26.810
Seated crunches

1 x 300 x medium

Dragon flag

3 x 10 x bw

L-hang chins

1 x 16 x bw

One arm barbell row

1 x 10*10 x 20
1 x 3*3 x 40/60
1 x 1*1 x 70/80/90
1 x 3*3 x 100, straps

Step ups

1 x 6 x 60/90
1 x 10 x 120
1 x 12 x 120

Front hold, 20kg plate

21sec.
24sec.









 
  • Topic Starter Topic Starter
  • #26.811
L-sit

40sec.
37sec.

Bazooka squat from pins

1 x 3 x 20/30/40
2 x 3 x 50
1 x 3 x 60/70

Dips

1 x 6 x bw
1 x 7 x bw+12kg
1 x 8 x bw+20kg
2 x 4 x bw+32kg
1 x 2 x bw+32kg
Bottom position hold, bw+12kg
15sec.
21sec.

Pinch plate curl

1 x 2*2 x 2*5kg plates
3 x 4*4 x 2*5kg plates
1 x 6*6 x 2*5kg plates

Table curl (R full reps, L assisted)

2 x 1*1 x 42
1 x 3*3 x 42









 
  • Topic Starter Topic Starter
  • #26.812
Bullworker iso-motion

2 sets

Step ups

3 x 100 x bw





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  • Topic Starter Topic Starter
  • #26.814

Hitting 1000 Even Faster In Step Ups

Fitness, Philosophy, Humor and so much more is what this blog provides. To teach, learn and have fun.
powerandmight.blogspot.com powerandmight.blogspot.com

1000 reps lijkt me een mooie goal, naast gewicht toevoegen.
 
Waar heb je die swiss bar vandaan? Ziet er erg chil uit, wel een rechte stang bij je hoofd, maar de grepen neutraal.
 
  • Topic Starter Topic Starter
  • #26.816
  • Topic Starter Topic Starter
  • #26.817
Kneeling crunches

1 x 100 x 2*mediums

Suspension shoulder movement

3 sets

Iso-bow

2 sets

Isometric push ups, bottom and top position

3 sets against strap

Leaning suspension pulldown

3 sets

Step ups

1 x 50 x 60









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  • Topic Starter Topic Starter
  • #26.818
Mace, 6kg

360° swings, 2 sets

One arm mace, 6kg

3 sets

Iso-bow

1 set

Horse stance iso-bow

2 sets

Wall push

3 sets

Pull ups

10 x 5 x bw

Chins

10 x 5 x bw







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  • Topic Starter Topic Starter
  • #26.819
Kneeling crunches

1 x 100 x medium, elke 10de rep 10sec hold

Two barbells landmine sit ups

2 x 15 x 40
1 x 8 x 60
1 x 10 x 60

Power twister holds

1 set

Power twister squeeze hold

8kg, 13sec.
8kg, 22sec.
8kg, 37sec.

Arm wrestling movement

6 x 10*10 x power twister + medium band

Front benchsquat

1 x 3 x 20/40/60/80/100

Step ups

1 x 10 x 130
1 x 12 x 130
1 x 250 x bw









 
  • Topic Starter Topic Starter
  • #26.820
Standing crunches

1 x 200 x medium

Step ups

1 x 6 x 20/60/100/120
1 x 10 x 140/160

Zercher lockout

1 x 2 x 100/150/200/240/290, ik starte nu op 2 pinnen hoger en dat voelde wat awkward

Zercher shrugs

3 x 6 x 150
1 x 35 x 150

Wall sit iso-bow holds

2 sets

Iso-bow leg stretch

5 sets

Straight arms pushdown

3 sets x doubled medium, iso-bow handle

Kneeling one arm pulldown

3 sets x doubled medium, iso-bow handle













 
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