Fitness Seller

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

  • Topic Starter Topic Starter
  • #27.301
ImMrSilverBack zei:
Sterkte bro, ook jou gebeurd dit dus 🥺
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Ik heb al voor hetere vuren gestaan maar deze plaats is echt kut :P
 
  • Topic Starter Topic Starter
  • #27.302
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase two (day one)

-Standing calf raise
-Reverse crunches
-Lower back extension
-Incline push ups (ab wheel)
-Side to side abdominal raise
-Crossed chest
-Lateral raise
-Across the body pulls

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 9
Rep range power 20 program. Phase one (Day one)

-Compression behind the head
-Cable spread
-Upright row
-Biceps curls
-Concentration curls
-Triceps pushdown
-Triceps extension to front
-Seated lower ab raise

Perform 25 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

 
  • Topic Starter Topic Starter
  • #27.303
Blast from the past, 2007 Dbb meet die ik georganiseerd had, good times.

Screenshot_20231002_225600_Facebook.jpg
 
Kevin hangt hier ook al lang niet meer rond, of wel?
Leuk om wat foto's te zien uit die tijd! 😊
 
Ik zie de curls weer, je bent genezen :D

Wat vind je er zelf van, ben je goed opgedroogd of ben je erop achteruit gegaan door de jaren?
 
  • Topic Starter Topic Starter
  • #27.306
  • Topic Starter Topic Starter
  • #27.308
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase two (day two)

-Upperback rows
-Rotator cuffs
-Palm up curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Wrist curls
-Lower back extension

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 9
Rep range power 20 program. Phase one (Day two)

-Seated obliques
-Seated crunches
-Compression behind the back
-One arm row
-Seated deadlift
-Deadlift
-Leg press
-Chest compression

Perform 25 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next
 
  • Topic Starter Topic Starter
  • #27.309
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase two (day one)

-Standing calf raise
-Reverse crunches
-Lower back extension
-Incline push ups (between 2 chairs)
-Side to side abdominal raise
-Crossed chest
-Lateral raise
-Across the body pulls

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 9
Rep range power 20 program. Phase one (Day three)

-Seated lower ab raise
-Seated obliques
-Hammer curls
-Kneeling cable curls
-Triceps cable pushdown
-Triceps extension to front
-Overhead compression
-Upright row

Perform 25 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

 
Heb je een blessure of zoiets dat je shorts aan hebt tijdens de oefening?

:trollface:


Goed gevulde training weer, hoe lang ben je hier nou gemiddeld mee bezig?
 
  • Topic Starter Topic Starter
  • #27.311
Hell93 zei:
Heb je een blessure of zoiets dat je shorts aan hebt tijdens de oefening?

:trollface:


Goed gevulde training weer, hoe lang ben je hier nou gemiddeld mee bezig?
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Als ik geen shorts aandoe word ik weer verbannen van Youtube.
Als ik niets extra doe en enkel de 2 programma's ben ik meestal op 45min tot een uurtje klaar.
Maar het is altijd leuker om meer te doen, al zijn deze programma's eigenlijk stand alones :D
 
  • Topic Starter Topic Starter
  • #27.312
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 two (day two)

-Upperback rows
-Rotator cuffs
-Palm up curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Wrist curls
-Lower back extension

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 9
Rep range power 20 program. Phase one (Day four)

-Seated hip flexor cable spread
-Deadlift
-Seated shrugs
-Seated deadlift
-Seated calf extension
-Seated crunches
-Seated obliques
-Seated lower ab raise

Perform 25 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next
 
Man, ik lees het alleen en krijg spontaan een pomp :D
 
  • Topic Starter Topic Starter
  • #27.314
Ondertussen ook alweer 8 jaar geleden dat mijn hartklep zo hard lekte dat mijn longen vol zaten met vocht en ik op sterven na dood was :o

Screenshot_20231006_130436_Facebook.jpg
 
  • Topic Starter Topic Starter
  • #27.315
Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase two (day one)

-Standing calf raise
-Reverse crunches
-Lower back extension
-Incline push ups (between 2 chairs)
-Side to side abdominal raise
-Crossed chest
-Lateral raise
-Across the body pulls

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
2 rounds

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 9
Rep range power 20 program. Phase one (Day five)

-Low chest compression
-Side chest compression
-Overhead cable spread
-One arm row
-Seated lat pushdown
-Compression behind the back
-Archer pull
-Cable spread

Perform 25 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Screenshot_20231006_101346_Facebook.jpg
 
Ziet eruit als een heerlijke training, vriend 🤜🏻

Ik zie geen curls in je training vandaag en toch is je biceps something else. Definitie, piek, fucking nice 💪🏻
 
  • Topic Starter Topic Starter
  • #27.317
Kneeling crunches

1 x 200 x medium band

Piper deep knee bend

2 x 8 x 20

Hack squat from pins

1 x 6 x 40/60/80
1 x 3 x 100/130
1 x 1 x 150
1 x 5 x 170

Devon Larrat's pronation excersise

2 x 3*3 x 20
1 x 5*5 x 28
1 x fails x 40 😆
2 x 5*5 x 32
1 x 6*6 x 32
4 sets 40kg, couple fails, couple reps

Power Iso-bow transformation method
The ultimate 10x10 method phase
Rep speed contract 2sec. release 2sec.
Phase two (day two)

-Upperback rows
-Rotator cuffs
-Palm up curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Wrist curls
-Lower back extension

Perform 10 full reps followed by 10 half reps, from the start to the mid-point.
At the last rep perform a 10sec isometric contraction at the middle of the excersise stroke
1 round





 
Lekker bezig maat 💪🏻

Je had 140kg in gedachten en bent met 170kg gaan squatten, netjes 🤜🏻
 
  • Topic Starter Topic Starter
  • #27.319
ImMrSilverBack zei:
Lekker bezig maat 💪🏻

Je had 140kg in gedachten en bent met 170kg gaan squatten, netjes 🤜🏻
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👊
De 130kg voelde veel te licht om het bij 140kg te laten, al had ik eigenlijk wel meer reps willen doen en dat had er ook wel ingezeten maar ik ben vanaf de 4de rep mixed grip gaan liften en dat vind ik kut en krijg ik allemaal mindfucks van :roflol:
 
  • Topic Starter Topic Starter
  • #27.320
Ab wheel rollout + Push up

1 x 7 x bw
1 x 8 x bw

Dumbbel circuit

Raise bells * Lateral raise * Pec flye * Crucifix curls * Overhead press
3kg dumbbells, 3min20

Front benchsquat

1 x 3 x 20/40/60/80
1 x 1 x 100

Atlas stone lift from lap

5 x 3 x 90

Flat steel bend

1 set











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