- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
☠ "Master of magic, God of war, Odin wanders alone." ☠
- Topic starter Sanca Saxon
- Startdatum
- Recente activiteit Recente activiteit:
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Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Ik neem eigenlijk veel te weinig rust...Lekker bro, je sport ook echt iedere dag he?
Neem je ook wel eens een dagje vrij?
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds (book says 1 or 2 rounds)
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day one)
-Chest compression
-Side chest compression
-One arm row
-Seated obliques
-Seated lat pushdown
-Archer pull
-Overhead cable spread
-Seated crunches
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Triceps pressdown
-Forward triceps extension
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day two)
-Seated calf extension
-Seated shrugs
-Deadlift
-Leg press
-Hip adduction
-Seated crunches
-Seated hip flexor cable spread
-Seated deadlift
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Triceps pressdown
-Forward triceps extension
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day two)
-Seated calf extension
-Seated shrugs
-Deadlift
-Leg press
-Hip adduction
-Seated crunches
-Seated hip flexor cable spread
-Seated deadlift
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Hyper extensions
20 reps + 20sec isometric contraction
20 reps + 30sec isometric contraction
Deep knee bend
5 x 10 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day three)
-Overhead compression
-Upright row
-Cable spread
-Seated lat pulldown
-Triceps extension to front
-Biceps curls
-Hammer curls
-Seated lower ab raise
-Low chest compression
-Seated deadlift
-Seated shrugs
-Deadlift
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
20 reps + 20sec isometric contraction
20 reps + 30sec isometric contraction
Deep knee bend
5 x 10 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day three)
-Overhead compression
-Upright row
-Cable spread
-Seated lat pulldown
-Triceps extension to front
-Biceps curls
-Hammer curls
-Seated lower ab raise
-Low chest compression
-Seated deadlift
-Seated shrugs
-Deadlift
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Hey maat!
Ik zie standaard rotator cuffs in veel van je workouts. Ik doe ze ook 1 keer per 2/3 dagen op 2 manieren. Want net als jij, groei ik als kool. Zo hard, dat ik ze MOET doen van de fysio.
Hoe kom jij eraan deze te doen? Interesse vraagje.
In mijn mening, hoort deze oefening bij iedereen in zijn/haar training. Want zonder, ga je jezelf tegenkomen qua mobiliteit en ga je uiteindelijk pijn krijgen.
Lekkere training weer 🔥
Ik zie standaard rotator cuffs in veel van je workouts. Ik doe ze ook 1 keer per 2/3 dagen op 2 manieren. Want net als jij, groei ik als kool. Zo hard, dat ik ze MOET doen van de fysio.
Hoe kom jij eraan deze te doen? Interesse vraagje.
In mijn mening, hoort deze oefening bij iedereen in zijn/haar training. Want zonder, ga je jezelf tegenkomen qua mobiliteit en ga je uiteindelijk pijn krijgen.
Lekkere training weer 🔥
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Die doe ik maar sinds kort, omdat ze in het programma staan
Heel lang geleden heb ik daar een periode meer aandacht aan gegeven maar dat was alweer verwaterd.
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Die doe ik maar sinds kort, omdat ze in het programma staan
Heel lang geleden heb ik daar een periode meer aandacht aan gegeven maar dat was alweer verwaterd.
Als ik ze niet doe, is 1 vaste afspraak bij de fysio per maand niet genoeg om te kunnen blijven trainen
MarkGripStrength
Huge Freak
- Lid sinds
- 17 aug 2020
- Berichten
- 7.650
- Waardering
- 7.088
- Lengte
- 1m75
- Massa
- 70kg
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Deep knee bend
5 x 12 x bw
Shoulder dislocation
2 x 10 x light band
1 x 11 x light band
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Forward triceps extension
-Triceps pressdown
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day four)
-Chest compression
-Deadlift
-Seated hip flexor cable spread
-Lat pulldown
-Overhead cable spread
-High archer pull
-Behind the back compression
-Leg press
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
5 x 12 x bw
Shoulder dislocation
2 x 10 x light band
1 x 11 x light band
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Forward triceps extension
-Triceps pressdown
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day four)
-Chest compression
-Deadlift
-Seated hip flexor cable spread
-Lat pulldown
-Overhead cable spread
-High archer pull
-Behind the back compression
-Leg press
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Deep knee bend
15 x 5 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day five)
-Cable spread
-Kneeling upright row
-Seated cable/concentration curl
-Hammer curl
-Biceps curl
-Seated lat pulldown
-Standing triceps pushdown
-Seated lower ab raise
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
15 x 5 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (between 2 chairs)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day five)
-Cable spread
-Kneeling upright row
-Seated cable/concentration curl
-Hammer curl
-Biceps curl
-Seated lat pulldown
-Standing triceps pushdown
-Seated lower ab raise
Perform 10 reps followed by a 10sec isometric contraction
3 rounds
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Jefferson curl
2 x 20 x bw
Deep knee bend
20 x 5 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Triceps pressdown
-Forward triceps extension
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
Iso-bow iso-motion
12 min.
2 x 20 x bw
Deep knee bend
20 x 5 x bw
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day two)
-Front raise
-Lateral raise
-Triceps pressdown
-Forward triceps extension
-Leg extensions
-Leg press
-Lower back extension
-Crunch
-Reverse crunches
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
Iso-bow iso-motion
12 min.
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
- Lid sinds
- 22 jul 2020
- Berichten
- 391
- Waardering
- 2.440
- Lengte
- 1m65
- Massa
- 70kg
- Vetpercentage
- 30%
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Vandaag wilde ik eigenlijk een rustdag doen maar de hele avond op de bank hangen vond ik ook maar niks dus dit was wel een mooi alternatief.
- Lid sinds
- 7 sep 2023
- Berichten
- 900
- Waardering
- 863
- Lengte
- 1m84
- Massa
- 110kg
Als ik een dag niet train, voel ik me ook kansloos. Maar mijn lichaam roept me terug na een aantal dagen. Dan vind ik rust in gamen meestal.
Jij niet, jij bent niet te stoppen. Ik ben fan, je weet 🤜🏻
Sanca Saxon
Resurrected
Super Mod
Elite Member
15 jaar lid
Training
50.000 likes
50 media-items
50.000 berichten
10.000 likes
10.000 berichten
10 media-items
- Lid sinds
- 9 mei 2006
- Berichten
- 87.663
- Waardering
- 71.591
- Lengte
- 1m78
- Massa
- 106kg
- Vetpercentage
- 1%
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (feet elevated)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day one)
-Chest compression
-Side chest compression
-One arm row
-Seated obliques
-Seated lat pushdown
-Archer pull
-Overhead cable spread
-Seated crunches
Perform 30 reps followed by a 30sec isometric contraction
2 rounds
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)
-Incline push ups (feet elevated)
-Crossed chest
-Pulldown
-Across the body pulls
-Rotator cuffs
-Concentration curls
-Palm up curls
-Wrist curls
-Reverse crunches
-Standing calf raise
Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction at the middle of the excersise stroke
2 rounds
The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 8
Rep range 20/10/30 (Day one)
-Chest compression
-Side chest compression
-One arm row
-Seated obliques
-Seated lat pushdown
-Archer pull
-Overhead cable spread
-Seated crunches
Perform 30 reps followed by a 30sec isometric contraction
2 rounds