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

[Azrael]

Nog altijd aan het trainen zie ik!

 

[Sanca Saxon]

Nog altijd aan het trainen zie ik!

Klik om te verkleinen...

Jazeker, de laatste tijd ben ik wel een heel andere weg ingeslagen

Suspended inverted row * Reverse flyes

3 x 10*10

Mace, 6kg

2 sets, 10 to 2

Windmill, kettlebell

2 x 5*5 x 8
1 x 12*12 x 12

Isochain belt squat

2 sets, mid-top-bottom, max duration

Front benchsquat

1 x 3 x 40/70/90/110

Strap Isometrics

1 set, close to 10min.

Rack isometrics

3 sets, inbetween

Mace, 12kg

2 sets, 10 to 2

Yielding isometric barbell curl

4 sets, mid-top-bottom, 50kg

 

[RonnReeves]

De video's openen niet of erg langzaam.
Dat zwaaien met een mace, waar werkt dat voor ?

 

[Sanca Saxon]

De video's openen niet of erg langzaam.
Dat zwaaien met een mace, waar werkt dat voor ?

Klik om te verkleinen...

Zal door de overvloed zijn, hier spelen ze prima, als het niet lukt kun je op Youtube zelf kijken.
De mace werkt het hele bovenlichaam, grip, souplesse, kracht etc.

Mace, 6kg

1 set, 360° swings, 2min30

Maxalding excersise 2

2 sets

Yielding isometric pull up

2 sets, mid-top-bottom

Strap isometric kneeling crunches

2 sets, reps, top-mid-bottom

Strap isometric triceps extension

2 sets, reps, top-mid-bottom, Milo biceps/triceps after each set

Squat

1 x 1 x 20/40/60/80/100
1 x 1 x 120/140, belt

 

[Sanca Saxon]

Power twister

3 sets, 10 reps and iso-motion, 3 movements, chest/delts/upper chest

 

[RonnReeves]

Voorzichtig met die buigveer bij je kruis, vroeg of laat breekt ie.
Net als met die trekveer, die 5 veren naast elkaar, en dan schiet het handvat los

 

[Sanca Saxon]

Bullworker standing crunches * Kneeling abs * L-sit

20 * 20 x medium * 20 count
3 sets

Wrestler's bridge pullover and press

5 x 1 x 20

Pullover and press

1 x 10 x 20
1 x 5 x 40
3 x 2 x 60
3 x 1 x 60

Isochain leg extensions

3 x 5

Isochain leg curl

2 x 5
1 x 6

 

[Sanca Saxon]

Based on isometric power revolution from John e Peterson

Reverse/forward/side neck contraction/trapezius contraction
Press/front/side/back delts
Biceps curl/triceps press down/Milo biceps/triceps contraction
Pronated/supinated/hammer wrist curl
Pectoral contraction lower/mid/upper
Lat pull seated/standing
Feet wall push side/heel/toes
Leg extension/leg curl

3 angles (except for the wall push and (table leg curl) multiple sets, still learning the movements

 

[Sanca Saxon]

 

[Sanca Saxon]

Maxalding

Exc.1
Exc.2
Exc.3
Exc.4
Exc.5
Exc.6
Exc.7
Exc.8
Exc.9
Exc.10
Meerdere sets, oefenen, oefenen, oefenen

Munz wave

Ook meerdere sets om te oefenen, de overgang van onder naar boven op de chest gaat al best vlot, de overgang naar schouders en triceps gaan redelijk.

 

[Sanca Saxon]

Iso-bow stretches

1 set, 3min30
1 set, 9min.

Dynamic tension

Chest/back

Iso-bow iso-motion

1 round

Power twister

1 round, reps/iso-motion

Bullworker

*Lat pulldown
*Overhead cable spreads
*Cable spreads
*Archer pull
*Overhead compression
*Low chest compression
*Side chest compression
*Triceps extension
*Biceps curls
*Lat pushdown
*Triceps pushdown
*Seated deadlift
*Seated row, supinated grip
*Standing crunches, 20 reps
*Squat, 20 reps
1 round, hold/10 reps/hold

Muscle control

6 min. (and short movements troughout the day and a few minutes before bedtime in front of a mirror)

Iso-bow iso-motion/stretches

1 set, 2 min.

 

[Sanca Saxon]

 

[Sanca Saxon]

Power twister behind the back

Pronated/supinated/behind the head 10/10/10, 2 sets

Overhead band pull apart * Front raise * Upright row * Lateral raise * Chest flyes

10*10*10*10*10 x medium band
3 sets (first 2 sets the lateral raise against light band)

French press * Biceps curls

10*10 x medium
3 sets

Wall push

1 round

Step ups

1 x 200, every 20th rep 15sec horse stance

Feet wall push

Side/heel/toes
3 sets

 

[Sanca Saxon]

Kneeling crunches

1 x 100 x 2 medium bands, every 10th rep 10sec hold

Two barbells landmine sit ups

1 x 10 x 40
1 x 20 x 40, 20 reps in the pocket

Snatch grip high pull

1 x 3 x 20/40/60/80/100
1 x 6 x 120, straps

One arm hammer swings, 2kg

3 sets

Zercher lift from pins

1 x 1 x 120/140

Power twister reps * Incline press * Power twister iso-motion

10 x pronated * 10x50kg press * 10 x iso-motion
10 x supinated * 10x50kg press * 10 x iso-motion
10 x high * 12x50kg press * 10 x iso-motion

Reverse grip incline press

5 x 3 x 70
3 sets yielding isometric
1 x 50 x 20

Isometric pullover

3 sets

Isometric leg extension

5 sets

 

[Sanca Saxon]

Maxalding

Exc. 11/12/13/14/15/16/19

 

[Sanca Saxon]

Bullworker lateral leg lift

12*12
3 sets

Maxalding

Exc. 15/16
2 sets

Old school back circuit

-Maxalding exc.14
- 5 pull ups
-30 pulses
-5 pull ups
-Maxalding exc.2
-5 pull ups
-Maxalding exc.14
-5 chin ups
-30 pulses
-5 chin ups
-Maxalding exc.2
-6 chin ups
-Bullworker lat spreads, hold/12 reps/hold

Maxalding exc.19 * Dynamic tension rows

3 sets

Bullworker iso-motion

1 round

Iso-bow iso-motion

1 round

Munz wave

Various attempts

Front benchsquat

1 x 5 x 20/50
1 x 1 x 70/90/110(belt)/130

 

[Sanca Saxon]

De Bullworker die ik heb gewonnen met de challenge is binnen en ik heb gelijk al de veren getest (licht naar zwaar)

Blue/yellow/grey/black/red
*Chest compression
*Cable spreads
*Biceps curls
*Triceps extension
1 round, 3 reps
1 round, 5 reps

The blue spring felt like there was no spring inside
The yellow spring feels like it's perfect for beginners
The grey spring feels like my vintage one
The black spring is pretty hard
The red spring is pretty challenging

Bullworker hold, yellow spring

*Overhead compression
*Chest compression
*Side chest compression
*Overhead cable spreads
*Cable spreads
*Archer pull
*Lat pulldown
*Biceps curl/Triceps extension
*Deadlift
*Seated deadlift
*Seated row

Voelt als erg degelijke kwaliteit, veel smoother dan mijn vintage exemplaar

 

[Sanca Saxon]

Bullworker leg press * Step ups * Iso-bow leg curl/extension

20*20*20
4 sets

Hindu squat * Maxalding squat * Deep knee bend

20*8*10
3 sets

Bullworker lat pulldown * Incline push ups * Iso-bow rope pull * Iso-bow crossed chest

10*10*10/side*10
4 sets

Bullworker compression circuit, hold/12 reps

*Compression behind the back
*Compression behind the head
*Overhead compression
*Chest compression low
*Chest compression mid
*Side chest compression
1 round

So, just found out the blue spring is perfect for the first 3 compressions, good stuff, this opens the door to new gains 😁
Tried chest compression with the blue spring before starting the circuit and decided to go for yellow.
For the leg press and pulldown I used the grey spring.

(Ik log tegenwoordig ook op 2 andere plaatsen waar niemand Nederlands praat en kopieer het dan naar hier, vandaar het Engels)

 

[Sanca Saxon]

Standing crunches

1 x 150 x medium

Overhead band pull apart

1 x 20 x medium

Mace, 6kg

1 set, 360° swings

Isochain belt squat

20sec.
35sec.
36sec.

Sissy squat

3 x 12 x bw

Mace, 6kg

1 set, 10 to 2

Dynamic tension chest

1 round, 3 angles

Iso-bow pullover * Incline press * Iso-bow crossed chest

10*10x20*10
10*10x40*10
10*10x50*10
10*10x60*10

Seated isometric lateral raise

2 x 3, palms down
2 x 3, palms up

 

[Sanca Saxon]

Dynamic tension chest

2 rounds

Push ups * Squat

4 x 20*20 x bodyweight

Bullworker delts cable spread

3 x 10/side

Maxalding

Exc.2, 2 sets
Exc.19, 5 sets

Cable spreads circuit

*Behind the back, supinated
*Behind the back, pronated
*Behind the head
*Overhead
*Chest height
*Archer pull
Hold/10 reps
2 sets

Bullworker hip abduction/adduction

Hold/10/side
5 rounds

Bullworker calf extension

25*25
2 rounds

Chest compression

Few sets holds and reps, focus on keeping the elbows high