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

[Loca]

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Goed 😊 Afgelopen jaren wat ups en downs meegemaakt, zowel privé als met trainen (even gokje dat je naar beide informeerde 😄)
Gaat nu aardig lekker.

Mooie transformatie heb je doorgemaakt!
En cute kid 🥰

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase four (Rep speed contract 1sec, release 3sec) (Training A)

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 58x
-Alternating reverse curls 30x
-Alternating crucifix curls 18x
-Simoultaneous crucifix curls 18x
-Standing pec flye 11x
-Alternating shoulder press 24x
-Alternating front raise 24x
-Crucifix wrist rolls 25x*
-Crucifix wrist circles (clockwise) 25x*
-Crucifix wrist circles (counterclockwise) 25x*
-Boxer dumbbell punch-out (left) 12x
-Boxer dumbbell punch-out (right) 12x
-Push ups 18x
-Push ups with bands 11x
-Alternating bent over row (supp) 18x
-Simoultaneous bent over row (supp) 18x
-Deep knee bend into calf raise 14x
-Alternating side bend 24x

(6kg dumbbells)
(*2kg clubbells)

Jefferson curl

2 x 10 x 12

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase four (Rep speed contract 1sec, release 3sec) (Training B)

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 62x
-Alternating reverse curls 32x
-Alternating crucifix curls 22x
-Simoultaneous crucifix curls 22x
-Standing pec flye 13x
-Alternating shoulder press 28x
-Alternating front raise 28x
-Crucifix wrist rolls 28x*
-Crucifix wrist circles (clockwise) 28x*
-Crucifix wrist circles (counterclockwise) 28x*
-Alternating bent over row (supp) 22x
-Simoultaneous bent over row (supp) 22x
-Boxer dumbbell punch-out (left) 13x
-Boxer dumbbell punch-out (right) 13x
-Push ups 20x
-Push ups with bands 13x
-Deep knee bend into calf raise 16x
-Alternating side bend 30x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase four (Rep speed contract 1sec, release 3sec) (Training A)

-Calf extension
-Low chest compression
-Seated lat pushdown
-Hammer curl
-Compression behind the head
-Triceps cable pushdown
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 66x
-Alternating reverse curls 36x
-Alternating crucifix curls 26x
-Simoultaneous crucifix curls 26x
-Standing pec flye 15x
-Alternating shoulder press 32x
-Alternating front raise 32x
-Crucifix wrist rolls 32x*
-Crucifix wrist circles (clockwise) 32x*
-Crucifix wrist circles (counterclockwise) 32x*
-Alternating bent over row (supp) 24x
-Simoultaneous bent over row (supp) 24x
-Boxer dumbbell punch-out (left) 14x
-Boxer dumbbell punch-out (right) 14x
-Push ups 22x
-Push ups with bands 14x
-Deep knee bend into calf raise 18x
-Alternating side bend 40x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch)

Power surge phase four (Rep speed contract 1sec, release 3sec) (Training B)

-Upright row
-Seated crunch
-Cable spread
-Squat
-Biceps curl
-Triceps extension to front
7-9 reps (did 9) followed by 10 half reps, on the last half rep 20sec. hold.
3 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 70x
-Alternating reverse curls 38x
-Alternating crucifix curls 30x
-Simoultaneous crucifix curls 30x
-Standing pec flye 15x
-Alternating shoulder press 36x
-Alternating front raise 36x
-Crucifix wrist rolls 36x*
-Crucifix wrist circles (clockwise) 36x*
-Crucifix wrist circles (counterclockwise) 36x*
-Alternating bent over row (supp) 28x
-Simoultaneous bent over row (supp) 28x
-Boxer dumbbell punch-out (left) 16x
-Boxer dumbbell punch-out (right) 16x
-Push ups 24x
-Push ups with bands 15x
-Deep knee bend into calf raise 19x
-Alternating side bend 42x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

Kneeling crunches

1 x 150 x medium

L-sit

39sec.
36sec.
28sec.

Dynamic tension/muscle control

24min.

Mace, 6kg

1 set, 360°swings/10 to 2/Alternating swings combo
2 sets, alternating swing/twist/lunge raise, 2kg long hammer

Hack squat from pins

1 x 3 x 20/70/110/150/180/210(belt, straps)

Self loaded leg press

1 x 30 x 70
1 x 34 x 70

Gobbel squat

1 x 2 x 70
1 x 3 x 70, berichtje van de vrouw dat de kleine wakker is dus stilletjes afronden

Isochain belt squat

38sec.
36sec.

 

[Sanca Saxon]

Sessie 2

Eugene Sandow's light dumbbell system

-Alternating curls 74x
-Alternating reverse curls 40x
-Alternating crucifix curls 34x
-Simoultaneous crucifix curls 34x
-Standing pec flye 17x
-Alternating shoulder press 40x
-Alternating front raise 40x
-Crucifix wrist rolls 40*
-Crucifix wrist circles (clockwise) 40x*
-Crucifix wrist circles (counterclockwise) 40x*
-Alternating bent over row (supp) 32x
-Simoultaneous bent over row (supp) 32x
-Boxer dumbbell punch-out (left) 17x
-Boxer dumbbell punch-out (right) 17x
-Push ups 25x
-Push ups with bands 15x
-Deep knee bend into calf raise 20x
-Alternating side bend 46x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 78x
-Alternating reverse curls 44x
-Alternating crucifix curls 38x
-Simoultaneous crucifix curls 38x
-Standing pec flye 19x
-Alternating shoulder press 44x
-Alternating front raise 44x
-Crucifix wrist rolls 44*
-Crucifix wrist circles (clockwise) 44x*
-Crucifix wrist circles (counterclockwise) 44x*
-Alternating bent over row (supp) 36x
-Simoultaneous bent over row (supp) 36x
-Boxer dumbbell punch-out (left) 18x
-Boxer dumbbell punch-out (right) 18x
-Push ups 27x
-Push ups with bands 16x
-Deep knee bend into calf raise 21x
-Alternating side bend 50x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 82x
-Alternating reverse curls 46x
-Alternating crucifix curls 42x
-Simoultaneous crucifix curls 42x
-Standing pec flye 20x
-Alternating shoulder press 48x
-Alternating front raise 48x
-Crucifix wrist rolls 45*
-Crucifix wrist circles (clockwise) 45x*
-Crucifix wrist circles (counterclockwise) 45x*
-Alternating bent over row (supp) 40x
-Simoultaneous bent over row (supp) 40x
-Boxer dumbbell punch-out (left) 19x
-Boxer dumbbell punch-out (right) 19x
-Push ups 28x
-Push ups with bands 16x
-Deep knee bend into calf raise 22x
-Alternating side bend 52x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 86x
-Alternating reverse curls 48x
-Alternating crucifix curls 46x
-Simoultaneous crucifix curls 46x
-Standing pec flye 21x
-Alternating shoulder press 52x
-Alternating front raise 52x
-Crucifix wrist rolls 50*
-Crucifix wrist circles (clockwise) 50x*
-Crucifix wrist circles (counterclockwise) 50x*
-Alternating bent over row (supp) 44x
-Simoultaneous bent over row (supp) 44x
-Boxer dumbbell punch-out (left) 20x
-Boxer dumbbell punch-out (right) 20x
-Push ups 30x
-Push ups with bands 17x
-Deep knee bend into calf raise 23x
-Alternating side bend 54x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Eugene Sandow's light dumbbell system

-Alternating curls 90x
-Alternating reverse curls 50x
-Alternating crucifix curls 50x
-Simoultaneous crucifix curls 50x
-Standing pec flye 22x
-Alternating shoulder press 58x
-Alternating front raise 58x
-Crucifix wrist rolls 55*
-Crucifix wrist circles (clockwise) 55x*
-Crucifix wrist circles (counterclockwise) 55x*
-Alternating bent over row (supp) 50x
-Simoultaneous bent over row (supp) 50x
-Boxer dumbbell punch-out (left) 21x
-Boxer dumbbell punch-out (right) 21x
-Push ups 31x
-Push ups with bands 18x
-Deep knee bend into calf raise 24x
-Alternating side bend 56x

(6kg dumbbells)
(*2kg clubbells)

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

Zo, ik heb een dikke 2 maanden elke dag the light dumbbell system gedaan en denk dat ik het wel genoeg heb uitgemolken nu.
Ik ben tevreden met het resultaat (voel me sterk, betere mind-muscle conection, scherper en mentaal geboost), ik ga dit in de toekomst zeker nog eens een periode doen.

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

Unsupported sissy squat

7 x 5 x bw

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

 

[Sanca Saxon]

Nautilus back extensions

3 x 20 x 30

Stir the pot

1 set

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training A)

-Chest press
-Front neck press
-Across the body rows
-Stiff arms pulldown
-Hammer curls
-Reverse upright row
-Rear neck press
-Palm up curls
-Concentration curls
-Slanted calf raise
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training B)

-Upright row
-Concentration curl
-Biceps curl
-Triceps extension to front
-Triceps pushdown
-Seated crunch
-Seated lower ab raise
-Calf extension
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Hindu squat

3 x 20 x bw

Unsupported sissy squat

4 x 5 x bw

 

[Mentat]

Isometric power pulse method (Marlon Birch)
Phase one, power x20 (Training B)

-Front raise
-Side neck press
-Triceps pushdown
-Forward triceps extension
-Leg extension
-Reverse upright row
-Reverse curls
-Hamstring curls
-Crunch
-Ab hold
-Lateral raise
-Across the body pulls
Perform 20 power pulses followed by a 20sec. isometric hold
3 sets each before moving to the next excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 3

Supercompensation phase 5 (Rep speed contract 2sec, release 6sec) (Training A)

-Above the head cable spread
-Deadlift
-Chest compression
-One arm bentover row
-Seated lat pushdown
-Compression behind the head
10sec. isometric contraction followed by 5 reps, on the last rep perform 15 half reps then hold for 20sec.
4 rounds

Hindu squat

3 x 20 x bw

Unsupported sissy squat

4 x 5 x bw
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Ik snap dat je deze foto niet in je contest log plaatst.