XXL Nutrition

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

Wanneer neem je eens een dag vrij, ouwe Berserker? :D
 
Daaaamn dat staal had geen kans :roflol: nice! En stone ook netjes hoor :D
 
  • Topic Starter Topic Starter
  • #27.324
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 two (Day one)

-Archer pull
-Overhead cable spread
-Leg press
-Chest compression
-Biceps curl
-Kneeling biceps cable curls
-Hammer curls
-Seated calf extension

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

 
Goeie genade wat een lading geavanceerde oefeningen allemaal. Knap dat je dat volhoudt. Ik word al helemaal gek van mijn 3 schouder rehaboefeningen die ik 3 sets elk moet doen :')
 
Blijf het knap vinden hoe je dit alles volhoudt. En werk, vrouw en kind, training etc.

Mijn respect heb je. Maar dat wist je al 😜
 
  • Topic Starter Topic Starter
  • #27.327
Thanks guys, ik hou het goed voel, zelfs na al die jaren, soms zeurt mijn vrouw wel eens om het dagelijks trainen, dat is ook een reden dat ik nu meestal gewoon in de woonkamer train, dan ben ik toch een beetje bij haar ook al negeer ik haar merendeels als ik met mijn sets bezig ben :roflol:

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 two (Day two)

-Deltoids cable spread
-Upright row
-Cable spread
-Reverse grip triceps pushdown
-Seated crunches
-Triceps cable pushdown
-Deadlift
-Seated deadlift

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Isometric leg extension

10 x 10sec, about 5sec rest inbetween
3 rounds

20231010_173832.jpg
20231010_173757.jpg
 
Lekkere training 💪🏻

Vrouwtje negeren is alleen niet best, Casanova. Straks is het alleen nog maar werken en trainen :D
 
  • Topic Starter Topic Starter
  • #27.329
Deep knee bend

1 x 50 x bw

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
-Hindu push ups (no half reps)
-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 two (Day one)

-Archer pull
-Overhead cable spread
-Leg press
-Chest compression
-Biceps curl
-Kneeling biceps cable curls
-Hammer curls
-Seated calf extension

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next
 
Lekkere training weer, Ragnar 💪🏻

Veel curls ook, vandaar dat je zo'n piek hebt :D

Ik kan door een schouderblessure links niets anders dan benen trainen en armen isoleren. Verschrikkelijk voor mij, hemels voor Romana. Ze heeft, zoals haar vent, veel aanleg voor armen en dat zijn voor haar de leukste trainingen 🙄

Vrijdag fysio, hopelijk kan hij er deze keer wél wat aan doen. Dit is namelijk mijn tweede bezoek voor deze blessure 🥴

Fijn dat jij lekker door kunt trainen vriend 🤜🏻
 
  • Topic Starter Topic Starter
  • #27.331
 
  • Topic Starter Topic Starter
  • #27.332
Jumping jacks

1 x 30 x bw

Up and over dynamic isometric pull
Deep breathing excersise
Neck front/back/side
Isometric forward press
Milo biceps/triceps
2 sets each

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 two (Day two)

-Deltoids cable spread
-Upright row
-Cable spread
-Reverse grip triceps pushdown
-Seated crunches
-Triceps cable pushdown
-Deadlift
-Seated deadlift

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

20231012_212303.jpg
 
Hoe hou je het vol man :D

Die jumping jacks moet je eens filmen, is dat (deel van) je warming up?
 
  • Topic Starter Topic Starter
  • #27.334
ImMrSilverBack zei:
Hoe hou je het vol man :D

Die jumping jacks moet je eens filmen, is dat (deel van) je warming up?
Klik om te vergroten...
Klik om te verkleinen...
Yep, ik heb wel een ouder filmpje nog.



Jumping jacks

1 x 35 x bw

Deep breathing excersise
Dynamic tension/muscle control upperback
Dynamic tension/muscle control chest
Up and over dynamic isometric pull
Neck front/back/side
Isometric forward press
Milo biceps/triceps
1 round

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
-Hindu push ups
-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 two (Day one)

-Archer pull
-Overhead cable spread
-Leg press
-Chest compression
-Biceps curl
-Kneeling biceps cable curls
-Hammer curls
-Seated calf extension

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next









 
Lekkere training, ouwe Viking 🔥

Die jumping jacks vielen nog mee, ik had verwacht in een scheur te liggen door het lullige gezicht :D
 
  • Topic Starter Topic Starter
  • #27.336
Step ups

600 reps

Deep knee bend

75 reps

VideoCapture_20231013-204637.jpg
 
  • Topic Starter Topic Starter
  • #27.337
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 two (Day two)

-Deltoids cable spread
-Upright row
-Cable spread
-Reverse grip triceps pushdown
-Seated crunches
-Triceps cable pushdown
-Deadlift
-Seated deadlift

Perform 15 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Maxalding

Paar oefeningen geoefend
 
Alles nog heel ? Of moet je weer naar de eerste hulp ?
 
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