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

[ImMrSilverBack]

Die biceps zijn echt gruwelijk maat 💪🏻

Hard work pays off.

 

[Sanca Saxon]

Die biceps zijn echt gruwelijk maat 💪🏻

Hard work pays off.

Klik om te verkleinen...

Thanks bro 👊

Step ups * Deep knee bend

10x/side * 10x
6 rounds

Dynamic tension/Muscle control/Isotonics

Wooden clubbells

2kg clubbells, 2 rounds

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)

-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
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 30 reps, on the last rep perform a 20sec isometric contraction
2 rounds

 

[ImMrSilverBack]

Neem eens een dag vrij maat, ik wordt al pumped en uitgeput als ik naar je training kijk

Maar serieus, zou extra lekker voor je groei zijn

 

[Sanca Saxon]

Neem eens een dag vrij maat, ik wordt al pumped en uitgeput als ik naar je training kijk

Maar serieus, zou extra lekker voor je groei zijn

Klik om te verkleinen...

Zolang ik voel dat ik blijf herstellen blijf ik gewoon lekker doordoen, dat is ook 1 van de voordelen van isometrisch trainen en dynamic tension, ik doe ook micro sets van verschillende movements gedurende de hele dag

 

[Mentat]

Zolang ik voel dat ik blijf herstellen blijf ik gewoon lekker doordoen, dat is ook 1 van de voordelen van isometrisch trainen en dynamic tension, ik doe ook micro sets van verschillende movements gedurende de hele dag

Klik om te verkleinen...

Some people take rest days, Sanca doesn't even take a minute.

 

[Sanca Saxon]

2022 VS 2023

10 Reasons to Try Isometric Training

Isometrics might not seem very exciting, but they can help you build muscle and strength like nothing else.

www.bodybuilding.com

 

[Mentat]

2022 VS 2023

10 Reasons to Try Isometric Training

Isometrics might not seem very exciting, but they can help you build muscle and strength like nothing else.

www.bodybuilding.com

Klik om te verkleinen...

Ik zag 'the other day' nog een stukkie langs komen om isometric training te gebruiken tov sticking points. Met een lege bar aanduwen tegen de pins om tegen sticking points te trainenen.

Je bent besmettelijk!

En ik mis de old school filmpjes met metal vanuit je hut ook wel een beetje.

 

[Sanca Saxon]

Ik zag 'the other day' nog een stukkie langs komen om isometric training te gebruiken tov sticking points. Met een lege bar aanduwen tegen de pins om tegen sticking points te trainenen.

Je bent besmettelijk!

En ik mis de old school filmpjes met metal vanuit je hut ook wel een beetje.

Klik om te verkleinen...

Morgen begin ik met de laatste fase van de Bullworker routine, deze duurt 3 weken en daarna ga ik misschien weer een tijdje wat meer wat gewichten spelen, mijn vrouwtje is ondertussen wel gewend dat ik elke avond lekker bij haar ben.
Als ik buiten ga trainen wanneer de kleine te bed gaat zie ik het vrouwtje maar net even voor ze gaat slapen en dat heeft in het verleden wel al meermaals voor strubbelingen gezorgd dus overweeg ik om gewicht training dan bij het weekend te houden maar aan de andere kant zou ik dan elke dag een half uurtje willen liften en een uurtje ofzo isometrics


Deep knee bend

1 x 115 x bw

Leg extensions

100 power pulses, every 20th pulse 10sec isometric contraction

Seated leg curls

100 power pulses, every 20th pulse 10sec isometric contraction

Dynamic tension/Muscle control/Isotonics/Isometrics with strap

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

 

[Sanca Saxon]

Dynamic tension/Muscle control/Isotonics

Decline push ups

1 x 25 x bw

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)

-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

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

-Chest compression
-Side chest compression
-Archer pull
-Seated lat pushdown
-One arm row
-Biceps curl
-Hammer curl
-Calf extension
-Seated lower ab raise

Perform 10 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

Decline push ups

1 x 30 x bw

Dynamic tension/Muscle control/Isotonics

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)

-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

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

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated deadlift
-Upright row
-Hip abduction
-Deadlift
-Triceps pushdown
-Compression behind the head

Perform 10 reps, on the last rep perform a 30sec isometric contraction
2 rounds

Isometrics against strap

Deadlift, 30sec
Squat, 30sec
Lunge, 20sec/side
Seated calf extension, 30sec
Seated leg curl, 30sec
Leg extension, 30sec
Seated row, 30sec
Chest press, 30sec
Shoulder press, 30sec/side
Band pull apart, 30sec
Side bend, 30sec/side
1 round

 

[Sanca Saxon]

 

[Sanca Saxon]

Decline push ups

1 x 33 x bw

Dynamic tension/Muscle control

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)

-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

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

-Chest compression
-Side chest compression
-Archer pull
-Seated lat pushdown
-One arm row
-Biceps curl
-Hammer curl
-Calf extension
-Seated lower ab raise

Perform 7 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

Push ups

1 x 40 x bw

Dynamic tension/Muscle control/Isotonics

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)

-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

Perform 7 reps, on the last rep perform a 30sec isometric contraction
2 rounds

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

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated deadlift
-Upright row
-Hip abduction
-Deadlift
-Triceps pushdown
-Compression behind the head

Perform 15 reps, on the last rep perform a 30sec isometric contraction
2 rounds

Bullworker hack squat

1 x 35, on the last rep 20sec isometric contraction

Isometric leg extension

10 x 10sec

 

[ImMrSilverBack]

Je trainingen zien er altijd goed uit vriend! Zijn de Goden van de gains je nog goed gezind?

 

[Sanca Saxon]

Je trainingen zien er altijd goed uit vriend! Zijn de Goden van de gains je nog goed gezind?

Klik om te verkleinen...

Jazeker

12-count burpees

1 x 8 x bw

Raise bells

1 x 30 x 1,5kg dumbbells

Dynamic tension/Muscle control/Isotonics

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6sec.
Phase two (day one)

-Crossed chest
-Across the body rows
-Rotator cuffs
-Front raise
-Overhead triceps extension
-Concentration curls
-Biceps curls
-Triceps extension to front

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

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

-Chest compression
-Side chest compression
-Archer pull
-Seated lat pushdown
-One arm row
-Biceps curl
-Hammer curl
-Calf extension
-Seated lower ab raise

Perform 10 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

Jump lunge

1 x 20 x bw

Dynamic tension/Muscle control/Isotonics

Power Iso-bow transformation method
The isotonic hyper-growth program
Rep speed contract 2sec. release 6 sec.
Phase two (day two)

-Incline push ups (between 2 chairs)
-Lateral raise
-Across the body pulls
-Standing calf extension
-Reverse crunch
-Side to side ab raise
-Biceps curls
-Lower back extensions

Contract within 2 seconds then slowly reverse the movement for 6 seconds.
Perform 5 reps, on the 5th perform an isometric hold for 20sec followed by 15 half reps
1 round

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

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated deadlift
-Upright row
-Hip abduction
-Deadlift
-Triceps pushdown
-Compression behind the head

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

 

[Sanca Saxon]

Light dumbbell circuit

Raise bells

1 x 50 x 1,5kg dumbbells

Alternating shoulder press

1 x 80 x 1,5kg dumbbells

Alternating biceps curls

1 x 100 x 1,5kg dumbbells

Triceps kickback

1 x 50 x 1,5kg dumbbells

Side bend

1 x 110 x 1,5kg dumbbells

Dynamic tension/Muscle control/Isotonics

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

-Chest compression
-Side chest compression
-Archer pull
-Seated lat pushdown
-One arm row
-Biceps curl
-Hammer curl
-Calf extension
-Seated lower ab raise

Perform 5 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

 

[ImMrSilverBack]

Eigenlijk ben je erg lang aan het soort van poseren. Wat ontzettend zwaar is, vind ik althans. En ontzettend efficiënt voor spieropbouw.

Goed bezig 💪🏻

 

[Sanca Saxon]

Eigenlijk ben je erg lang aan het soort van poseren. Wat ontzettend zwaar is, vind ik althans. En ontzettend efficiënt voor spieropbouw.

Goed bezig 💪🏻

Klik om te verkleinen...

Klopt, poseren heeft enorm veel overlapping met muscle control.
Thanks 👊