MuscleMeat

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

  • Topic Starter Topic Starter
  • #27.281
600 gelijkgestemden.

Screenshot_20230925_230050_YouTube.jpg
 
  • Topic Starter Topic Starter
  • #27.282
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 30 reps followed by a 30sec isometric contraction
2 rounds


IMG-20230925-WA0012.jpg
 
Lekker bezig weer ouwe Berserker 💪🏻

Gisteren benen getraind en bij kuiten ging ik een beetje ver en kwam ik verkeerd neer met m'n linker schouder, dus ben ik tot donderdag (fysio gebeld) gehandicapt. Gelukkig kan ik m'n benen nog trainen en armen isoleren.

Ik ben ontzettend blessure gevoelig. Jij totaal niet he?
 
  • Topic Starter Topic Starter
  • #27.284
  • Topic Starter Topic Starter
  • #27.286
Back extension into GHR

2 x 8 x bw

Hyper extensions

1 x 25 x bw

Ab wheel

2 x 3 x bw
1 x 12 x bw

Ab wheel push ups

1 x 13 x bw
1 x 16 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), skipped
-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

Iso-bow pronation (arm wrestling)

3 x 10, every 10th rep hold

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 30 reps followed by a 30sec isometric contraction
2 rounds





 
Wat een badass training weer, maat! Dat je het volhoudt op dit niveau is bewonderenswaardig, ik zou het denk ik niet kunnen.

En ook zo'n druk leven ernaast, man wat een respect.
 
  • Topic Starter Topic Starter
  • #27.288
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 four)

-Chest compression
-Deadlift
-Seated hip flexor cable spread
-Lat pulldown
-Overhead cable spread
-High archer pull
-Behind the back compression
-Reverse grip row (lying down)
Perform 30 reps followed by a 30sec isometric contraction
2 rounds
 
  • Topic Starter Topic Starter
  • #27.289
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase one (day one)

-Incline push ups (on the ab wheel)
-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 triceps pulldown
-Triceps extension to front
-Seated lower ab raise

Perform 30 reps followed by a 30sec isometric contraction
2 rounds

20230929_075939.jpg
IMG-20230929-WA0000.jpg


Weer een beetje studeren

20230929_164818.jpg
20230929_164825.jpg
 
Lekker bezig SilverBack 🔥
 
  • Topic Starter Topic Starter
  • #27.292
Deep knee bend

3 x 20 x bw

Horse stance

2 sets

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

Dumbell circuit

-Pec flye
-Raise bells
-Crucifix curl
-Overhead press
-Triceps extension
3kg dumbbells, 3 minutes



 
  • Topic Starter Topic Starter
  • #27.294
The way of the Berserker 🔥
 
  • Topic Starter Topic Starter
  • #27.296
Zercher benchsquat

1 x 3 x 20/40/60/80/100/140/170
1 x 1 x 190

Self loaded leg press

1 x 40 x 60
1 x 15 x 80
1 x 11 x 90
1 x 16 x 90

Isochain belt squat

38sec
34sec
35sec
38sec







 
Impressiveeee :thumbs:
Goeie eclairs en oliebollen gains :D
 
Bro, lekkere training neergezet 🔥

Maar waar zijn de curls? Was dat niet afkicken zonder?
 
  • Topic Starter Topic Starter
  • #27.299
ImMrSilverBack zei:
Bro, lekkere training neergezet 🔥

Maar waar zijn de curls? Was dat niet afkicken zonder?
Klik om te vergroten...
Klik om te verkleinen...
Had nog een en ander willen doen maar het was al laat ;)
Vandaag starten 2 nieuwe fases met de Bullworker en de Iso-bow.
Gisteren met de barbells op te ruimen is trouwens een farmer tegen me opgevallen en nu toch best last van een wonde op mijn onderbeen 😬
 
Sterkte bro, ook jou gebeurd dit dus 🥺
 
Inloggen of registreren om te reageren.
Terug
Naar boven