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

[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 isometric contraction.
At 30sec perform 20 power pulses, along with another 30sec 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 2

-Calf extension
-Kneeling upright row
-Triceps cable pushdown
-Deadlift
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Power twister

Low/mid/high 10 reps + 10x iso-motion
2 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

Pistol boxsquat

5x/side, 3 sets

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 3

-Seated obliques
-Seated lat pushdown
-Overhead compression
-Low chest compression
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

 

[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 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 4

-Seated deadlift
-Seated crunches
-Compression behind the head
-Lat pulldown
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Push ups

10 x 5 x bw

 

[Sanca Saxon]

Hack squat from pins

1 x 10 x 60
1 x 5 x 100/140
1 x 1 x 170/200
1 x 1 x 240, belt, straps, 3xbw

Mace, 6kg

1 set, 360°swings/10 to 2/one arm swings combo (3min30)

Mace, 12kg

1 set, 360°swings (1min)

Iso-bow iso-motion

10min

Oly bar front hold

12sec
14sec
15sec
15sec
16sec

 

[Sanca Saxon]

2de sessie

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 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 5

-Hammer curl
-Side chest compression
-Leg press
-Overhead triceps extension
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 2 rounds

 

[Sanca Saxon]

Step ups

1 x 200 x bw

Goodmorning

2 x 50 x medium

Alternating pistol box squat

1 x 30 x bw

Iso-bow leg extension

4 x 12x/side

Iso-bow calf extension

1 x 20x/side

Slanted calf raise

1 x 80 x bw

Squatted calf raise

1 x 30 x bw

Power twister

10 sec holds, 12 positions
2 rounds

Iso-bow rope pull

20 pulses/10 full reps/10 half reps/20 pulses/10 full reps
2 sets

Iso-bow crossed chest

10sec holds, 3 positions
4 rounds

Standing pec flyes

1 x 30 x 3kg dumbbells

Alternating side bend

1 x 50 x 3kg dumbbells

 

[Sanca Saxon]

Alternating dumbbell curls

1 x 60 x 5kg dumbbells

Crucifix curls into overhead press

1 x 25 x 5kg dumbbells

Triceps extension behind the head

1 x 35 x 5kg dumbbells

Standing pec flyes

1 x 30 x 5kg dumbbells

Alternating front raise

1 x 30 x 5kg dumbbells

Gorilla rows

1 x 60 x 5kg dumbbells

Pistol box squat

4 x 6x/side

Alternating side bend

1 x 60 x 5kg dumbbells

Crucifix hold

52sec x 5kg dumbbells

John Hubbard's 90sec isometric routine

3 rounds

 

[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

 

[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 isometric contraction.
At 30sec perform 20 power pulses, along with another 30sec 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 2

-Calf extension
-Kneeling upright row
-Triceps cable pushdown
-Deadlift
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

Crunches

1 x 500 x bw

 

[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 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 3

-Seated obliques
-Seated lat pushdown
-Overhead compression
-Low chest compression
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

 

[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
-Lower 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 5

Power max 20/20/20. Phase 8 (Rep speed contract 1sec, release 1sec) Day 4

-Seated deadlift
-Seated crunches
-Compression behind the head
-Lat pulldown
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 3 rounds

6-count burpees

1 x 8 x bw
6 x 3 x bw, interessante oefening

 

[Sanca Saxon]

6-count burpees

1 x 14 x bw
1 x 16 x bw

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.
3 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 5

-Hammer curl
-Side chest compression
-Leg press
-Overhead triceps extension
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 2 rounds

Crunches

1 x 250 x bw

Alternating side bend

1 x 100 x 3kg dumbbells

 

[Mentat]

6-count burpees

1 x 14 x bw
1 x 16 x bw

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.
3 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 5

-Hammer curl
-Side chest compression
-Leg press
-Overhead triceps extension
Perform 20 reps, followed by an isometric contraction for 20sec, without rest a final 20 reps. 2 rounds

Crunches

1 x 250 x bw

Alternating side bend

1 x 100 x 3kg dumbbells

Klik om te verkleinen...

Zat toevallig deze week een filmpje te kijken van iemand die zweert bij:
6 count burpees en navy seals (10 tellen, met knie heffen na de push up), aangevuld met chin ups.

Waar anders dan hier zie je dat terugkomen?

 

[Sanca Saxon]

Zat toevallig deze week een filmpje te kijken van iemand die zweert bij:
6 count burpees en navy seals (10 tellen, met knie heffen na de push up), aangevuld met chin ups.

Waar anders dan hier zie je dat terugkomen?

Klik om te verkleinen...

Yep, 6-count en 10-count burpees en die ouwe heeft best een goed fysiek.

 

[Mentat]

Yep, 6-count en 10-count burpees en die ouwe heeft best een goed fysiek.

Klik om te verkleinen...

Hij doet iedere dag ook 10 stricte chins.

Hij heeft wel een powerlifting achtergrond, ik vraag me wel af in hoeverre dat doorwerkt?

De belofte van 80 minuten per week klinkt wel leuk natuurlijk.

Die Iron Wolf komt ook vaak langs in m'n suggesties en die rooie schot met die baard begint ook op te duiken. Ik ben er wel voor dat jij een colab doet met die rooie (strong and conditioned)!

 

[Sanca Saxon]

Navy seals 10-count burpees

3 x 5 x bw
1 x 9 x bw

Step ups

1000 reps (50 minutes)

Alternating high pull

1 x 100 x 3kg dumbbells

Standing pec flyes

1 x 45 x 3kg dumbbells

Standing crunches

100 pulses followed by a 60sec isometric contraction
3 rounds

 

[g-men]

Haha damn 1000 stepups.

 

[Sanca Saxon]

Hyper extensions

Ladder down and up, 20/15/10/5/5/10/15/20

Feet elevated crunches

1 x 500 x bw, every 50th rep 50 pulses

Jefferson curls

1 x 50 x 5kg dumbbells

Crucifix curls into overhead press

2 x 20 x 5kg dumbbells

Hammer curls into overhead press

1 x 30 x 5kg dumbbells

Alternating front raise to overhead

1 x 30 x 5kg dumbbells

 

[Sanca Saxon]

Navy seals 10-count burpees

3 x 6 x bw

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day one)

-Side neck press
-Chest press
-Concentration curls
-Reverse curls
-Palm up curls
-Forward triceps extension
-Leg extension
-Slanted calf raise
Perform 40 power pulses, followed by a 20sec isometric contraction
3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Archer pull
-Cable spread
-Lat pulldown
-Hammer curls
-Biceps curls
-Kneeling biceps cable curls
-Seated calf extension
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds

 

[Sanca Saxon]

Isometric power pulse method (Marlon Birch)
The isometric fat-loss plan (Day two)

-Hamstring curls
-Chest press
-Stiff arm pulldown
-Lateral raise
-Reverse upright row
-Across the body pulls
-Side neck press
-Lat pulldown
Perform 20 power pulses, followed by a 30sec isometric contraction
3 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 6
Power five strenght program, phase nine (Day two)

-Behind the head compression
-Kneeling upright row
-Triceps cable pushdown
-Overhead triceps extension
-One leg press
-Seated hip flexor cable spread
-Hip abduction
-Seated deadlift
-Seated crunches
-Seated obliques
Contract for 2 seconds and release slow 6 seconds. Perform 5 reps, each rep perform an isometric contraction for 5 seconds
2 rounds