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

[Sanca Saxon]

Kneeling crunches

1 x 150 x medium band

Straight arms pushdown

1 x 50 x medium band

Nature stone press (42kg) * Chins * Atlasstone (90kg)

1*1*1
2*2*2
3*3*3

Squat

2 x 15 x 50

Isochain belt squat

35sec
36sec
33sec

Switch hands throw curls

1 x 16 x 20
1 x 6 x 40

 

[Mentat]

Kneeling crunches

1 x 150 x medium band

Straight arms pushdown

1 x 50 x medium band

Nature stone press (42kg) * Chins * Atlasstone (90kg)

1*1*1
2*2*2
3*3*3

Squat

2 x 15 x 50

Isochain belt squat

35sec
36sec
33sec

Switch hands throw curls

1 x 16 x 20
1 x 6 x 40

Klik om te verkleinen...

Die twist hand throw curls zijn natuurlijk slecht voor de TUT en MMC.

 

[Sanca Saxon]

Die twist hand throw curls zijn natuurlijk slecht voor de TUT en MMC.

Klik om te verkleinen...

Zonder goede mmc gebeuren hier ongelukken denk ik
Een pianist die geen goede mmc/muscle control over zijn vingers heeft zal ook nooit uistekend kunnen spelen, las ik onlangs.

 

[Sanca Saxon]

Jumping jacks

1 x 40 x bw

Upperback kick out

1 x 15 x bw

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day one)

-Lat pulldown
-Crossed chest
-Leg press
-Incline push ups
-Across the body pulls
-Across the body rows
-Crunches

Perform 5 full reps followed by 5 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
1 round

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

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Triceps cable pushdown
-Reverse grip triceps pushdown
-Deadlift
-Seated deadlift

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

 

[Sanca Saxon]

Jumping jacks

10 x 10 x bw

Deep breathing excersise
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control

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

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Triceps cable pushdown
-Reverse grip triceps pushdown
-Deadlift
-Seated deadlift

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day three)

-Front raise
-Lateral raise
-Across the body pulls
-Triceps pressdown
-Triceps extension to front
-Wrist curls
-Overhead triceps extension
-Lower back extension
-Crossed chest
-Front raise
-Upperback rows
-Lat pulldown

Perform 5 full reps followed by 5 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
1 round

Halverwege de Iso-bow sessie realiseerde ik me dat het vandaag nog niet woensdag is, morgen doe ik dus dag 2 😂

 

[ImMrSilverBack]

Ben even een paar dagen niet online geweest en zie dat je weer een marathon hebt gedaan maat, lekker bezig 💪🏻

Life starts at 40, right?

 

[Sanca Saxon]

Right

Jumping jacks

1 x 50 x bw

Yin yang flow, 2kg clubbells
Deep breathing excersise
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control
Deep knee bend (1 x 40 x bw)

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

-Seated calf extension
-Chest compression
-Seated lat pushdown
-Compression behind the back
-Overhead cable spread
-Hammer curls
-Kneeling biceps cable curls
-Seated crunches

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day two)

-Standing calf raise
-Lower back extension
-Rotator cuffs
-Leg press
-Concentration curls
-Leg extensions
-Palm up curls
-Wrist curls

Perform 5 full reps followed by 5 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
1 round

 

[azerate]

Jumping jacks

10 x 10 x bw

Deep breathing excersise
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control

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

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Triceps cable pushdown
-Reverse grip triceps pushdown
-Deadlift
-Seated deadlift

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day three)

-Front raise
-Lateral raise
-Across the body pulls
-Triceps pressdown
-Triceps extension to front
-Wrist curls
-Overhead triceps extension
-Lower back extension
-Crossed chest
-Front raise
-Upperback rows
-Lat pulldown

Perform 5 full reps followed by 5 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
1 round

Halverwege de Iso-bow sessie realiseerde ik me dat het vandaag nog niet woensdag is, morgen doe ik dus dag 2 😂

Klik om te verkleinen...

Boefje gaat goed ❤️

 

[ImMrSilverBack]

Heerlijk gevoel als je precies weet wat je doet en het ook nog eens werkt zoals het hoort.

 

[Sanca Saxon]

Jumping jacks

1 x 50 x bw

Yin yang flow, 2kg clubbells
Deep breathing excersise
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control

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

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Triceps cable pushdown
-Reverse grip triceps pushdown
-Deadlift
-Seated deadlift

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day four)

-Standing calf raise
-Triceps extension to front
-Side to side ab raise
-Rotator cuffs
-Across the body pulls
Lateral raise
-Reverse crunches
-Crunches

Perform 5 full reps followed by 5 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
1 round

Deep knee bend

1 x 55 x bw

Mace (6kg)

360° swings

 

[Sanca Saxon]

Step ups

1 x 200 x bw

Deep breathing excersise
Yin yang flow, 2kg clubbells
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control

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

-Seated calf extension
-Chest compression
-Seated lat pushdown
-Compression behind the back
-Overhead cable spread
-Hammer curls
-Kneeling biceps cable curls
-Seated crunches

Perform 10 reps followed by a 20sec isometric contraction
2 sets per excersise before moving on to the next

Hip abduction/adduction

2 x 15*15 +10sec isometric hold

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day five)

-Side to side ab raise
-Incline push ups (between 2 chairs)
-Overhead triceps extension
-Triceps extension to front
-Palm up curls
-Concentration curls
-Standing calf raise
-Reverse crunches

Perform 5 full reps followed by 5 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
1 round

Walking lunges

30x

 

[Sanca Saxon]

Leg extensions

100 power pulses + 20sec isometric contraction
120 power pulses + 30sec isometric contraction
150 power pulses + 40sec isometric contraction
100 power pulses, every 10th rep 10sec isometric contraction

Seated leg curls

50 power pulses + 20sec isometric contraction
3 rounds

Deep breathing excersise
Up and over dynamic isometric pull
Isometric forward press
Neck front/back/side
Dynamic tension/muscle control
Yin yang flow, 2kg clubbells

Step ups

1 x 300 x bw

 

[Loca]

Walking lunges

Klik om te verkleinen...

Lekker bezig Sanca-san!

 

[Sanca Saxon]

Incline push ups (between 2 chairs)

Timed set 20min, 138 reps

Dumbbell circuit

-Lateral raise
-Pec flye
-Overhead press
-Crucifix curl
-Triceps pushdown
3kg dumbbells
2 rounds

Side bend

1 x 120 x 3kg dumbbells



Nieuw projectje, ik ben nog maar lichtjes afgeweken van het Sint-Kerst thema

 

[Sanca Saxon]

Deep breathing excersise

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day one)

-Lat pulldown
-Crossed chest
-Leg press
-Incline push ups (between 2 chairs)
-Across the body pulls
-Across the body rows
-Crunches

Perform 5 full reps followed by 5 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
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 10
Iso-power 10. Phase 13 (Day one)

-Seated crunches
-Chest compression
-Low chest compression
-Front raise
-Upright row
-Compression behind the head
-Cable spread
-Biceps curl
-Hammer curl

Perform 10 reps, each rep is hold for 10sec.
3 rounds, bizar volume

 

[ImMrSilverBack]

Ben een paar dagen niet online geweest en wat mis ik weer: monster quads en monsterlijke trainingen. Goed bezig Berserker, je doet je naam eer aan 💪🏻

 

[Sanca Saxon]

Jumping jacks

1 x 60 x bw

Deep breathing excersise
Up and over dynamic isometric pull
Dynamic tension/muscle control
Neck front/back/side

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day two)

-Standing calf raise
-Lower back extension
-Rotator cuffs
-Leg press
-Concentration curls
-Leg extensions
-Palm up curls
-Wrist curls

Perform 5 full reps followed by 5 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
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 10
Iso-power 10. Phase 13 (Day two)

-Hip abduction
-Seated hip flexor cable spread
-Deadlift
-Seated lower ab raise
-Seated crunches
-Seated obliques
-Hip adduction
-Overhead compression
-Cable spread
-Triceps cable pushdown
-Reverse grip triceps extension
-Seated shrugs

Perform 10 reps, each rep is hold for 10sec.
2 rounds

 

[ImMrSilverBack]

Is dat het boek wat je tweedehands gekocht hebt? Is het legit? Is het wat je ervan verwacht had?

Lekkere training weer broeder 🔥

 

[Sanca Saxon]

Is dat het boek wat je tweedehands gekocht hebt? Is het legit? Is het wat je ervan verwacht had?

Lekkere training weer broeder 🔥

Klik om te verkleinen...

Neen, dit zijn 2 anderen (nieuw).

 

[Sanca Saxon]

Incline push ups (between 2 chairs)

3 x 15 x bw

Deep breathing excersise
Up and over dynamic isometric pull
Wall push
Neck front/back/side
Dynamic tension/muscle control

Power Iso-bow transformation method
Fiber overload power plus 5x5 method
Rep speed contract 1sec. release 6sec.
Phase two (day three)

-Front raise
-Lateral raise
-Across the body pulls
-Triceps pressdown
-Triceps extension to front
-Wrist curls
-Overhead triceps extension
-Lower back extension
-Crossed chest
-Front raise
-Upperback rows
-Lat pulldown

Perform 5 full reps followed by 5 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
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 10
Iso-power 10. Phase 13 (Day one)

-Seated crunches
-Chest compression
-Low chest compression
-Front raise
-Upright row
-Compression behind the head
-Cable spread
-Biceps curl
-Hammer curl

Perform 10 reps, each rep is hold for 10sec.
3 rounds