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

[HardcoreMachine]

goed bezig lekker vroeg sporten lekker wakker worden

 

[Sanca Saxon]

goed bezig lekker vroeg sporten lekker wakker worden

Filmpje was nog van gisteren
Ik doe wel isometrics en contractions/pulses gedurende de dag.

 

[Sanca Saxon]

Dynamic tension/pulses/contractions biceps

1 round, 15 chins as a finsiher

 

[Sanca Saxon]

Iso-bow leg curl/extension

1 x 70

Horse stance iso-bow holds. Low/mid/high

1 set, neutral grip
1 set, pronated grip
1 set, supinated grip
1 set, crossed grip

Iso-bow squat/Romanian deadlift/row

Holds, 4 rounds

Iso-bow iso-motion

1 round, voelde als de beste flow so far

 

[Sanca Saxon]

Dynamic tension (pulldown) * Bullworker hold/12 reps

1 round * Bullworker pushdown/pulldown/cable spreads

Bullworker
hold/12 reps

-Overhead cable spreads
-Overhead compression
-Cable spreads
-Chest compression
-Archer
-Side chest compression
-Cable pinch
1 round

 

[Sanca Saxon]

Isochain kneeling crunches * Bullworker crunches

5 * 20
2 sets

Dynamic tension back

1 round, 3 minutes

Isochain side bent

1 x 5*5
Ladder 5/4/3/2/1

Dynamic tension chest

1 round, 4 minutes

Dave Hubbard's 90 seconds isometric routine

1 round

L-hang chins * Bullworker chest compression

Ladder 1/2/3/4/5

Kettlebell front hold

1 set, 20/12/8kg

Isochain biceps curls

Pronated/hammer/supinated, singles
4 rounds

 

[Sanca Saxon]

Farmers pick up

1 x 3 x 30/50/80/100/120/140 (kg/hand)

Bullworker archer/cable spreads variations

1 set, holds
1 set, 10 reps

Iso-bow

1 set, various holds

 

[Sanca Saxon]

Kneeling/standing/seated crunches

100/100/100
2 sets

Isochain Zercher squat

Bottom/mid/top, 3*3*3
2 sets

Isochain belt squat

2 x 6

Isochain hack squat

Bottom/mid/top 3*3*3
2 sets

Mace

1 set, 6kg 360° swings
1 set, 12kg 360° swings
1 set, 12kg 10 to 2

Dynamic tension, rows

1 round

Bullworker seated rows

5 x 15

 

[Sanca Saxon]

Hindu push ups * Iso-bow crossed chest * Power twister

Ladder 1-8 reps

Isometric push ups

Incline/decline/regular 1/1/1
3 sets

 

[Sanca Saxon]

Bullworker seated deadlift * Bugarian squat (front foot elevated)

10 * 10/side
5 rounds
6 rounds

Iso-bow leg curl/extension

1 x 75

Bullworker squat

3 x 12

Bullworker upright row * Shoulder dislocation

10 * 10
5 rounds

Iso-bow crossed chest * Bullworker chest compression

5 * 5
10 rounds

 

[Sanca Saxon]

Zercher step ups * Bullworker lunges

15/side x medium * 10/side
2 sets

Horse stance against medium band

32sec.
37sec.
35sec.

Push ups * Dips

Ladder 1/2/3/4/5/5/4/3/2/1

Power twister

1 set, reps/iso-motion

Bullworker standing crunches

3 x 20

 

[Sanca Saxon]

Wrestler's bridge

14sec.
16sec.
22sec.

Shoulder complex

-Lateral raise, 10/side x medium band
-Iso-bow delts 1, 10x
-Front hold x medium band
-Iso-bow delts 2, 10x
3 rounds

Bentover lateral raise

4 x 12 x light band

Flyes with Iso-bows and light band

1 x 30

 

[HardcoreMachine]

goed bezig. Geeft jou dat genoeg uitdaging met die bullworker?

 

[Sanca Saxon]

goed bezig. Geeft jou dat genoeg uitgaing met die bullworker?

Stand alone is de Bullworker al een goede tool maar met de Iso-bow, isometrics, dynamic tension, pulses/contractions en calisthenics erbij kun je erg goede trainingen neerzetten, voor mij is deze challenge echt een gamechanger.

Houdt je handen eens voor je borst en druk dan zo hard als je kunt de palmen tegen elkaar en houdt dat 7 seconden vast, als je het goed doet voel je dan meteen wat isometrics voor je kunnen doen.
Deze quote kwam gisteren weer voorbij bij mijn herinneringen op Facebook:

Isometrics in een notendop

John Ziegler, M.D., one of the pioneers of isometric strength training, explained how it works:
"…the way you improve is by lifting weights, the heaviest possible.
What’s the heaviest weight you can lift?—One you can’t lift!"

 

[Sanca Saxon]

Bullworker holds/iso-motion

2 sets

Legs up crunches

1 x 500 x bw

 

[Sanca Saxon]

Step ups * Bottom position squat hold

100 reps, every 10 reps hold

Iso-bow dynamic tension

1 round

 

[Sanca Saxon]

L-hang chins

1 x 15 x bw
1 x 10 x bw
1 x 17 x bw

Mace, 6kg

2 sets, 10 to 2

Iso-bow Kelly snatch

1 set, neutral grip
1 set, pronated grip

Heavy bag boxing

1 round

Dynamic tension triceps

1 round, self resistance and Iso-bow extensions

Chins * Bullworker chest compression

Ladder 1-6

Squat lockout

1 x 1 x 20/70/120/170/210/250

 

[Sanca Saxon]

Mace vergeten

 

[Sanca Saxon]

Kneeling crunches

1 x 150 x medium

Straight arms pushdown * Band pull apart

3 x 10*10 x medium

Iso power flexes

-Delts
-Traps
-Biceps
-Triceps
-Chest
-Lats
-Abs
2 rounds

Mace, 12kg

5 sets, 10 to 2

 

[Sanca Saxon]

Nog een week te gaan in de Bullworker fit challenge 2023 maar ik heb alvast wat foto's geschoten.

De begin foto, 16 januari

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