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

[Sanca Saxon]

Zercher squat * Iso-bow leg curl/extension

10 x medium band * 3 x 10sec hold/side
4 sets, quad pulses before and after every set

Bullworker dynamic tension (various excersises per bodypart, pulses and iso-motion)

Back
Chest
Shoulders
Biceps
Triceps
Abs
Forearms/wrists
+-40min

Horse stance

2 sets

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[Sanca Saxon]

Knee raise/Leg raise/Toes to bar

2 sets

Suspended reverse flyes

1 x 15

Suspended inverted row

1 x 10

Loaded biceps stretch

1 set

Mace, 6kg

1 set, 10 to 2

Alternating chins and pull ups

1 x 12

Farmers pick up

1 x 1 x 30/50
1 x 6 x 80
1 x 1 x 100/120/150

Farmers hold

120kg, 23sec.

SB Barbell shoulder complex/Triceps extensions

Front raise/Front press/Overhead press/Triceps extensions
10 reps/each, 20kg plate

Front raise with a twist

1 x 16 x 20kg plate

Nature stone curls

1 x 5 x 43
1 x 8 x 43

 

[Sanca Saxon]

Dynamic tension, full body

Self resistant, Iso-bow, Bullworker
90min.

 

[Sanca Saxon]

Kneeling crunches

1 x 150 x medium, every 10th rep 10sec hold

Bullworker iso-motion

Set 1, 5min
Set 2, 6min30

Squat lockout

1 x 1 x 20/70/120/170/210
1 x 3 x 250, belt

Front squat lockout

1 x 1 x 70/120/170/210/270

Bumper plate pinch walk, 15kg plates

40m
42m

Self loaded leg press

1 x 20 x 50/70/90

Isochain belt squat

21sec
24sec
26sec

Hack squat from pins

2 x 10 x 90, after each rep 1 bodyweight squat

 

[Sanca Saxon]

Gisteren in de avond een uurtje of 2 pulses en muscle control gedaan (dit doe ik trouwens de hele dag door, doch in micro 'sessies').

Light hammer one arm swings, 2kg

1 set, 3min.

Gobbel squat, every rep curl

1 x 10 x 20/30/40

Triceps extensions * Chest flyes * Overhead band pull apart

2 x 30*30*30 x medium

Isochain belt squat

31sec.
26sec.

Power twister * Barbell press * Bullworker straight arms chest compression * Power twister iso-motion (on the incline bench)

10 reps each
3 rounds, every round a different variation on the power twister

 

[Sanca Saxon]

Dynamic tension/Muscle control, full body
Supplemented with:
Goodmorning
Step ups
Calf raise
Incline push ups
Press
Flyes
Front/Side raises
Extensions
Curls
Body resistance and light band

+-60min.

 

[Sanca Saxon]

The ultimate power isotonics bible (Marlon Birch), de oefeningen van mijn nieuwe boek uitgeprobeerd

Chest
Incline push ups 1 x 15
Deep breathing excersise 1 x 25
Stiff arm pulldown 1 x 15*15
Up and over dynamic isometric pull 1 x 20
Across the body chest press 1 x 10*10
Liederman press 1 x 20
Chest chair dips 1 x 10

Shoulders
Isometric forward press 1 x 20sec*20sec
Across the body pulls 1 x 15*15
Forward raise 1 x 12*12
Side lateral raise 1 x 12*12
Reverse grip upright row 1 x 12*12

Neck
Forward neck press 1 x 10
Side to side neck press 1 x 12
Rear neck press 1 x 10

Upper back
Thigh rows 1 x 8*8
Upper back kick out 1 x 10
Lower back extensions 1 x 12
Across the body rows 1 x 20
Three chair dips skipped
Pulldowns 1 x 10*10
Stiff arms pulldown 1 x 10*10

Biceps
Biceps curl 1 x 8*8
Behind the back curls 1 x 8*8
Hammer curls 1 x 8*8
Concentration curls 1 x 8*8

Triceps
Triceps pressdown 1 x 8*8
Forward lateral press 1 x 8*8
Overhead triceps press 1 x 8*8
Decline triceps extension fail, lol

Forearms
Wrist curl palms down 1 x 10*10
Wrist curls palm ups 1 x 10*10

Thigh
One leg squat few attempts
Leg extensions 1 x 8*8
Balanced squat 1 x 6
Crossed feet squat few doubles

Hamstrings
Leg curls 1 x 6*6

Calves
Standing calf raise 1 x 20
Slanted calf raise 1 x 20

Abs skipped

 

[Sanca Saxon]

 

[Sanca Saxon]

Seated crunches

1 x 100 x medium, every 20th rep 30sec hold

Suspension squat * Reverse flyes * Row * Curls

4 x 5*5*5
1 x 10*10*10

Iso-bow iso-motion

1 round, 10min

Mace, 6kg

1 set, 360° swings, 2min
1 set, 10 to 2, 1min30

Isochain v-bar row

4 x 6

Bullworker cable spreads behind the back * Monster dumbbell row * Bullworker compression behind the back

10 * 5*5x40kg * 10
12 * 6*6x40kg * 12
15 * 8*8x40kg * 15

Bullworker iso-motion

1 round, 6min

Bullworker side chest compression, low

4 x 12*12

Isochain belt squat

34sec
35sec
39sec

Kneeling crunches

1 x 200 x medium

 

[Sanca Saxon]

Power isotonics (Marlon Birch)

Deep breating excersise 30x
Chest pulldown 15*15
Up and over dynamic isometric pull 20x
Across the body chest press 15*15
Isometric forward press, hold
Across the body pulls 15*15
Reverse upright row 15*15
Across the body rows 15*15
Maxalding upperback
Maxalding obliques
Stiff arm pulldown 15*15
Milo biceps/triceps
2 rounds

Side to side leg raise * Toes to bar

2 sets

Hanging foward pull

3 sets

Kneeling crunches

1 x 250 x medium

Hack squat from pins

1 x 6 x 50/90/130
1 x 8 x 170

Isochain belt squat

44sec

Mace, 6kg

1 set, 10 to 2

Crossed feet squat

4 x 10

Slanted calf raise

1 x 35

Side lateral raise

1 x 50 x 5kg plates

 

[Sanca Saxon]

Kleine jongens worden (veel te snel) groot, 1ste schooldag.

 

[Sanca Saxon]

Dynamic tension/Isotonics

Full body, body resistance and Iso-bow
50min.

The ultimate Bullworker power rep range workouts (Marlon Birch)
Standard program phase one

-Chest compression
-Deadlift
-Archer pull
-Cable spreads
-Seated leg press
-Kneeling pulldown
-Overhead compression
-Seated crunches
10 full reps/10 half reps/20sec hold
2 rounds

Maxalding squat

Crossed feet squat

 

[Sanca Saxon]

Sessie 1

The ultimate Bulkworker power rep range workouts (Marlon Birch)
Standard program phase one (day 2)

-Compression behind the head
-Lat pushdown
-Hammer curls
-Kneeling rows
-Seated deadlift
-Seated obliques
-Seated pulldown (should've been knee raise, done them afterwards)
-Front raise
10 full reps/10 half reps/20sec hold
2 rounds



Sessie 2

Kneeling crunches

1 x 200 x medium

Jefferson curl

1 x 5 x bw
1 x 20 x 2*10kg plates

Seated crunches

1 x 200 x medium

Light hammer one arm 10 to 2

1 set, 1min40
1 set, 1min50
1 set, 2min40

Step ups, oly bar

1 x 10 x 20/60/80/100/120/140/160

Isochain belt squat

38sec
42sec

Standing crunches

1 x 200 x medium

Crucifix hold

32sec x 2*10kg plates
37sec x 2*10kg plates

Front hold

19sec x 2*10kg plates
53sec x 1*10kg plate

Mace, 6kg, 10 to 2

1min30
1min50

Kettlebell flip

8kg, 3 sets

 

[Sanca Saxon]

Eugene Sandow's light dumbbell system

Ik ben al de oefeningen eens afgegaan, geen dumbbells, veel reps, constante spanning, voelde goed.

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)
Standard program phase one

-Chest compression
-Deadlift
-Archer pull
-Cable spreads
-Seated leg press
-Kneeling pulldown
-Overhead compression
-Seated crunches
10 full reps/10 half reps/20sec hold
2 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 50x
-Alternating reverse curls 20x
-Alternating crucifix curls 20x
-Simoultaneous crucifix curls 10x
-Standing pec flye 15x
-Alternating shoulder press 20x
-Alternating front raise 20x
-Crucifix wrist rolls 8x
-Crucifix wrist circles (clockwise) 10x
-Crucifix wrist circles (counterclockwise) 10x
-Boxer dumbbell punch-out (left) 10x
-Boxer dumbbell punch-out (right) 10x
-Push ups 10x
-Push ups with bands 6x
-Full sit up, forgot to do them, did 10 reps afterwards
-Deep knee bend into calf raise 10x
-Alternating side bend 20x
(2kg dumbbells)

 

[Sanca Saxon]

The ultimate Bulkworker power rep range workouts (Marlon Birch)
Standard program phase one (day 2)

-Compression behind the head
-Lat pushdown
-Hammer curls
-Upright row
-Seated deadlift
-Seated obliques
-Seated knee raise
-Front raise -> should've been reverse grip pushdown
10 full reps/10 half reps/20sec hold
2 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 50x
-Alternating reverse curls 30x
-Alternating crucifix curls 30x
-Simoultaneous crucifix curls 15x
-Standing pec flye 15x
-Alternating shoulder press 30x
-Alternating front raise 30x
-Crucifix wrist rolls 16x
-Crucifix wrist circles (clockwise) 21x
-Crucifix wrist circles (counterclockwise) 25x
-Boxer dumbbell punch-out (left) 12x
-Boxer dumbbell punch-out (right) 12x
-Push ups 15x
-Push ups with bands 7x
-Full sit ups 12x
-Deep knee bend into calf raise 15x
-Alternating side bend 30x
(2kg dumbbells)

Alternating side lateral raise

1 x 40 x 2kg dumbbells

Bullworker chest press

Flat/Incline/Decline 10/10/10
3 rounds, finished with some isotonics

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)
Standard program phase one (day 1, training 5)

-Chest compression
-Deadlift
-Archer pull
-Cable spreads
-Seated leg press
-Kneeling pulldown
-Overhead compression
-Seated crunches
10 full reps/10 half reps/20sec hold
2 rounds

 

[Sanca Saxon]

Sessie 2

Dynamic tension

Iso-bow iso-motion

15min

Overhead band pull apart

1 x 25 x light band

Front press

1 x 35 x light band

Eugene Sandow's light dumbbell system

-Alternating curls 60x
-Alternating reverse curls 40x
-Alternating crucifix curls 40x
-Simoultaneous crucifix curls 20x
-Standing pec flye 20x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Crucifix wrist rolls 20x
-Crucifix wrist circles (clockwise) 25x
-Crucifix wrist circles (counterclockwise) 21x
-Boxer dumbbell punch-out (left) 15x
-Boxer dumbbell punch-out (right) 15x
-Push ups 20x
-Push ups with bands 10x (light band instead of medium)
-Full sit ups 15x
-Deep knee bend into calf raise 15x
-Alternating side bend 50x
(2kg dumbbells)

Alternating side lateral raise

1 x 50 x 2kg dumbbells

Shrugs

1 x 100 x 2kg dumbbells

Power twister

3 variations 10 reps/10x iso-motion

Iso-bow crossed chest

1 x 50

 

[Sanca Saxon]

The ultimate Bulkworker power rep range workouts (Marlon Birch)
Standard program phase one (day 2, training 6)

-Compression behind the head
-Lat pushdown
-Hammer curls
-Upright row
-Seated deadlift
-Seated obliques
-Seated knee raise
-Reverse grip triceps pushdown
10 full reps/10 half reps/20sec hold
2 rounds

Kneeling crunches

1 x 50 x medium, every 10th rep quasi-isometric

Iso-bow iso-motion

12min20

Front benchsquat

1 x 3 x 20/50/70/90
5 x 1 x 110, belt
3 x 1 x 120

Table curl

1 x 3 x 42
1 x 4 x 42
Right hand PR's, did the same with the left hand but assisted

 

[Sanca Saxon]

Slaapmutsje

Eugene Sandow's light dumbbell system

-Alternating curls 70x
-Alternating reverse curls 50x
-Alternating crucifix curls 50x
-Simoultaneous crucifix curls 30x
-Standing pec flye 25x
-Alternating shoulder press 50x
-Alternating front raise 40x
-Crucifix wrist rolls 30x
-Crucifix wrist circles (clockwise) 30x
-Crucifix wrist circles (counterclockwise) 30x
-Boxer dumbbell punch-out (left) 17x
-Boxer dumbbell punch-out (right) 17x
-Push ups 25x
-Push ups with bands 11x
-Full sit ups 17x
-Deep knee bend into calf raise 15x
-Alternating side bend 50x

-Alternating bentover row 50x
-Alternating side lateral raise 60x
(2kg dumbbells)