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

[Mentat]

Ook met een Surinaamse collega?

Klik om te verkleinen...

Nee, vandaag train ik alleen.

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

Muscle control/Dynamic tension

Biceps, triceps, upperback, traps, chest, delts, quads

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

Supercompensation phase 6 (Rep speed contract 1sec, release 1sec) (Training A)

-Triceps cable pushdown
-Seated hip flexor cable spread
-Overhead compression
-Cable spread
-Front raise
-Biceps curl
-Reverse grip pushdown
-Calf extension
20sec. isometric contraction followed by 15 reps, on the last rep perform 10 half reps then hold for 30sec.
3 rounds

Sean Connery at 1953 Mr Universe competition. Long before his career as 007.
A large part of his workout routine was isometrics.

 

[Sanca Saxon]

Isometric step ups

6 x 10sec/side against strap

Lower body circuit

-Step ups 10/side
-Bullworker leg press 10/side
-Bullworker hack squat 10x
-Iso-bow leg curl/extension 20x
-Isometric squat against strap, bottom and top
-Hindu squat 10x
6 rounds

Dragon flag

8x
12x

Legs up crunches

500x

Goodmorning

2 x 50 x medium

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

 

[Sanca Saxon]

Obliques wheel/Dragon flag/Stir the pot

10/10/10
3 rounds

Nautilus abs machine

1 x 100 x 30

Unsupported GHR plate press

1 x 8 x 10
1 x 15 x 10
1 x 25 x 20
1 x 11 x 40

Plate pullover on the GHR

1 x 5 x 10
1 x 8 x 10

Back extension into GHR

1 x 8
1 x 10

Nautilus back extensions

1 x 30 x 30
1 x 35 x 30

 

[Sanca Saxon]

2de sessie

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training A)

-Pulldown
-Oblique hold
-Back extension
-Crunch
-Slanted calf raise
-Chest press
-Lateral raise
-Across the body pull
Perform 30 power pulses followed by a 30sec. isometric contraction
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Phase two, fat-loss power max program (Training B)

-Across the body rows
-Stiff arm pulldown
-Palm up curls
-Forward triceps extension
-Overhead triceps extension
-Side neck press
-Pulldown
-Crunch
Perform 30 power pulses followed by a 30sec. isometric hold
5 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

 

[Sanca Saxon]

Kneeling crunches

1 x 150 x medium

Standing crunches

1 x 150 x medium

Mace, 6kg

1 set, 360° swings/10 to 2 combo, 2min10
1 set, 360° swings/10 to 2/Alternating swings combo, 3min

Goodmorning from pins

1 x 3 x 20/50/90/110
1 x 3 x 130, belt

Iso-bow iso-motion

8min

Hack squat from pins

1 x 3 x 60/100/140/170/200
1 x 2 x 220, straps

Isochain belt squat

48sec
50sec

 

[Sanca Saxon]

Vandaag een nieuwe fase begonnen met de power pulses, de holds en pulses variëren nu doorheen de week

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day one)

-Chest press
-Side neck press
-Stiff arm pulldown
-Front neck press
-Pulldown
-Triceps pushdown
-Reverse upright row
-Crunch
Perform a 20sec isomatric contraction.
At 20sec perform 30 power pulses, along with another 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day two)

-Slanted calf raises
-Lateral raise
-Across the body pulls
-Leg extension
-Concentration curl
-Hamstring curl
-Palm up curl
-Hammer curl
Perform a 30sec isomatric contraction.
At 30sec perform 20 power pulses, along with another 30sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day three)

-Lateral raise
-Across the body pulls
-Stiff arm pulldown
-Triceps pushdown
-Overhead curls
-Reverse curls
-Forward triceps extension
-Front neck press
-Chest press
-Front raise
Thigh rows
-Across the body rows
Perform 10 isometric pulses, on your 10th rep perform a 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

 

[snowke90]

Als je mij en een hele boel andere mensen een plezier zou willen doen, zou je al die shizzle (bullworker, isometrics, bw shizzle, etc.) nog iets meer combineren met "normale krachttraining". Daarmee zouden wij wat werkt kunnen kopieren

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day four)

-Reverse upright row
-Triceps pushdown
-Reverse curls
-Lat pulldown
-Front neck press
-Hammer curls
-Back extension
-Stiff arm pulldown

Perform 40 isometric pulses, on your 40th rep perform a 20sec isometric contraction
3 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day five)

-Rear neck press
-Reverse upright row
-Reverse curls
-Overhead triceps extension
-Palm up curls
-Triceps extension to front
-Hammer curls
-Hamstring curls
Perform a 60sec isometric contraction.
4 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training A)

-Deadlift
-Chest compression
-Seated lat pushdown
-Seated deadlift
-Lat pulldown
-Cable spread
On each excersise perform 10/8/7/6 reps.
At the end of each rep range perform a 10sec isometric contraction.
2 rounds

Step ups

1 x 200 x bw

 

[Sanca Saxon]

Iso-bow iso-motion

12 minutes

Seated Iso-bow leg curl/extension

2 x 30

Unsupported sissy squat

3 x 5 x bw
2 x 10 x bw

 

[Sanca Saxon]

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 4

Power pyramid phase 7 (Rep speed contract 1sec, release 1sec) (Training B)

-Kneeling upright row
-Compression behind the head
-Triceps cable pushdown
-Hip abduction
-Seated crunch
-Calf extension
-High archer pull
-Hammer curl
On each excersise perform 15/10/8 reps.
At the end of each rep range perform a 10sec isometric contraction.
3 rounds

Horse stance

20sec
25sec
30sec
35sec

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
Enhancing muscle fiber activation
Muscle acceleration program (Day one)

-Chest press
-Side neck press
-Stiff arm pulldown
-Front neck press
-Pulldown
-Triceps pushdown
-Reverse upright row
-Crunch
Perform a 20sec isometric contraction.
At 20sec perform 30 power pulses, along with another 20sec isometric contraction
2 sets each excersise

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 1

-Chest compression
-Archer pull
-Cable spread
-Biceps curl
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Hindu squat

Ladder up/down 1/2/3/4/5/6/6/5/4/3/2/1
3 rounds