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

[Sanca Saxon]

Jumping jacks

1 x 50 x bw

Deep breathing excersise
Up and over dynamic isometric pull
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 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

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.
3 rounds

 

[ImMrSilverBack]

Lekker man. Heb je al wat uit je boeken toegediend?

 

[Sanca Saxon]

Lekker man. Heb je al wat uit je boeken toegediend?

Klik om te verkleinen...

Hier en daar pik ik er wel al wat uit ja.

 

[Sanca Saxon]

Nieuwe sjaal.

 

[Sanca Saxon]

Dips (between 3 chairs)

2 x 10 x bw

Deep breathing excersise
Up and over dynamic isometric pull
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 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

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.
2 rounds

 

[ImMrSilverBack]

Geweldig en geniaal, die 3 stoelen

 

[Sanca Saxon]

Step ups

1 x 300 x bw

Hybrid squat

3 x 20sec

Deep knee bend

1 x 60 x bw

Hybrid lunge

5 x 10sec/side

Leg curl against wall

5 x 10sec/side

Incline push ups (between 2 chairs)

2 x 15 x bw
5 x 1 x bw, 20sec isometric contraction at bottom

Dynamic tension/muscle control

 

[Sanca Saxon]

2007

 

[Sanca Saxon]

Hyper extensions

3 x 20 x bw

Stir the pot

1 set

Swiss ball plank

1 set

Isotonics/Dynamic tension/Muscle control

Isometric deadlift

5 x 10-15sec
3 rounds

Isometric seated rows

5 x 10-15sec
3 rounds

Isometric standing chest press

5 x 10-15sec
3 rounds

Isometric triceps pushdown

5 x 10-15sec
2 rounds

Isometric biceps curl

5 x 10-15sec
2 rounds

 

[Sanca Saxon]

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day one)

-Incline push ups (between 2 chairs)
-Across the body pulls
-Concentration curls
-Biceps curls
-Triceps extension to front
-Overhead triceps extension
-Triceps pressdown
-Reverse crunches

Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 20 reps, on the last rep perform a 20sec isometric contraction
2 rounds

 

[Sanca Saxon]

Jumping jacks

Ladder up-down 5/10/15/20/25/25/20/15/10/5

Dynamic tension/muscle control/Isotonics

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day two)

-Rotator cuffs
-Across the body rows
-Leg press
-Wrist curls
-Standing calf extension
-Reverse crunches
-Triceps extension to front
-Side to side abs raise

Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round

Iso-bow iso-motion

10 minutes

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds

 

[Sanca Saxon]

Jumping jacks

1 x 70 x bw

Dynamic tension/muscle control/Isotonics

Isometric standing chest press

3 x 20sec

Hybrid Zercher lift

3 x 20 sec

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day three)

-Crunches
-Side to side abs raise
-Across the body pulls
-Crossed chest
-Incline push ups (between 2 chairs)
-Triceps extension to front
-Wrist curls
-Leg press

Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds

Hybrid lunge

25sec/side
2 sets

 

[Sanca Saxon]

Dynamic tension/muscle control/Isotonics

Incline push ups (between 2 chairs)

1 x 32 x bw

Wooden clubbells swing

2kg clubbells
2 rounds

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day four)

-Lower back extension
-Standing calf raise
-Side to side ab raise
-Concentration curls

Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 25 reps, on the last rep perform a 20sec isometric contraction
2 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Walking lunges

40x

Dynamic tension/muscle control/Isotonics

Hindu push ups

1 x 22 x bw

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 2sec.
Phase one (day five)

-Leg extensions
-Leg press
-Standing calf raise
-Triceps pressdown
-Wrist curls
--Leg press
-Across the body pulls
-Crossed chest

Perform 10 full reps followed by 20 half reps, from the start to the mid-point.
At the last rep perform a 20sec isometric contraction
1 round

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 15 reps, on the last rep perform a 20sec isometric contraction
2 rounds

3 chairs push ups

1 x 15 x bw

Dips between 3 chairs, isometric holds

3 x 20sec

Standing shoulder press

1 x 55 x 5kg dumbbells

 

[ImMrSilverBack]

Wat ben je dedicated vriend 💪🏻

Heb je je testosteron wel eens laten testen? Just wondering

 

[Sanca Saxon]

Wat ben je dedicated vriend 💪🏻

Heb je je testosteron wel eens laten testen? Just wondering

Klik om te verkleinen...

Goh, een jaar of 4 a 5 geleden denk ik, toen stond ik aan de hogere kant van het gemiddelde geloof ik. De specialisten staan huiverig tegenover eventueel gebruik, zelfs tegenover trt...

 

[ImMrSilverBack]

Goh, een jaar of 4 a 5 geleden denk ik, toen stond ik aan de hogere kant van het gemiddelde geloof ik. De specialisten staan huiverig tegenover eventueel gebruik, zelfs tegenover trt...

Klik om te verkleinen...

De test kan of via de huisarts of particulier, je hebt ook aan je hart gehad en dergelijken in de tussentijd he.. oplossingen, indien nodig, kunnen we altijd naar kijken.

Kan me ook voorstellen wanneer je het niet nodig vind. Wanneer je leuter ALTIJD werkt, zit je sowieso niet onder het minimum 8.

Zonder supplementen kwam ik op 6 en met supplementen 8.3. Zonder supplementen was de allereerste keer dat mijn leuter niet werkte.

Er zit echt veel onderzoek achter, wat ik ontzettend interessant vind. En het klopt ook nog.

Ik voel me op het moment erg goed, heb dinsdag een kickstart gehad van 1000mg, volgende dinsdag en alle dinsdagen daarna komt er bij mij 125mg in m'n reet 🤜🏻

 

[Sanca Saxon]

Dbb-challenge #1 Strict press
35% bw AMRAP 90sec
1 x 41 x 25 (90sec = 36 reps)

Dynamic tension/muscle control/Isotonics

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 30 reps, on the last rep perform a 20sec isometric contraction
2 rounds

Bullworker iso-motion

8 minutes

Wooden clubs Yin yang flow

2kg clubbells
2 rounds

Hindu push ups

1 x 19 x bw

Deep knee bend

1 x 110 x bw
.

De test kan of via de huisarts of particulier, je hebt ook aan je hart gehad en dergelijken in de tussentijd he.. oplossingen, indien nodig, kunnen we altijd naar kijken.

Kan me ook voorstellen wanneer je het niet nodig vind. Wanneer je leuter ALTIJD werkt, zit je sowieso niet onder het minimum 8.

Zonder supplementen kwam ik op 6 en met supplementen 8.3. Zonder supplementen was de allereerste keer dat mijn leuter niet werkte.

Er zit echt veel onderzoek achter, wat ik ontzettend interessant vind. En het klopt ook nog.

Ik voel me op het moment erg goed, heb dinsdag een kickstart gehad van 1000mg, volgende dinsdag en alle dinsdagen daarna komt er bij mij 125mg in m'n reet 🤜🏻

Klik om te verkleinen...

De specialisten die me opvolgen raden het allemaal af maar dat is volgens mij typisch België.

 

[Sanca Saxon]

Step ups * Deep knee bend * Horse stance * Jefferson curl

10x * 10x * 10sec * 10x
10 rounds

Wooden clubbel swing/twist/lunge/raise

2kg clubbel
5 rounds

Dynamic tension/muscle control/Isotonics

The ultimate Bullworker power rep range workouts (Marlon Birch) Chapter 11
Power rep week iso-power freestyle. Phase one

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf extension
-Seated crunches
-Compression behind the head
-Deadlift
-Triceps cable pushdown
-Hammer curls

Perform 10 reps, on the last rep perform a 20sec isometric contraction
2 rounds