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

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Side to side ab raise
-Lat pulldown
-Biceps curls
-Triceps pushdown
-Wrist curls
-Leg extensions
-Lower back extensions
-Across the body rows

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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

Bullworker arm wrestling movement

10 reps/side
6 sets

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

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

Ping shuai gong

20min.

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Incline push ups (between 2 chairs)
-Crossed chest
-Lateral raise
-Standing calf extension
-Leg press
-Triceps extension to front
-Crunch
-Reverse crunch

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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 7 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Side to side ab raise
-Lat pulldown
-Biceps curls
-Triceps pushdown
-Wrist curls
-Leg extensions
-Lower back extensions
-Across the body rows

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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

Ping shuai gong

15min.

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Incline push ups (between 2 chairs)
-Crossed chest
-Lateral raise
-Standing calf extension
-Leg press
-Triceps extension to front
-Crunch
-Reverse crunch

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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 7 reps, on the last rep perform a 30sec isometric contraction
2 rounds

Ping shuai gong

15min.

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Side to side ab raise
-Lat pulldown
-Biceps curls
-Triceps pushdown
-Wrist curls
-Leg extensions
-Lower back extensions
-Across the body rows

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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 15 reps, on the last rep perform a 30sec isometric contraction
2 rounds

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics
Leg curl/Hindu squat/Sissy squat

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

-Incline push ups (between 2 chairs)
-Crossed chest
-Lateral raise
-Standing calf extension
-Leg press
-Triceps extension to front
-Crunch
-Reverse crunch

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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

Bullworker goodmorning

5 x 12

 

[Sanca Saxon]

Pushing yourself to power, warm up routine

Dynamic tension/Muscle control/Isotonics

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

-Side to side ab raise
-Lat pulldown
-Biceps curls
-Triceps pushdown
-Wrist curls
-Leg extensions
-Lower back extensions
-Across the body rows

Perform 20 full reps, on the 20th rep perform 10 half reps, start to mid-point
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 20 reps, on the last rep perform a 30sec isometric contraction
1 round

That's a wrap on the Iso-bow routine, the Bullworker routine ends tomorrow.
Haven't got a plan for the follow up yet, I'm going to do the whatever the f**k I feel like program, like I have done 99% of the time over the years

 

[Sanca Saxon]

Hyper extensions

10 x 12 x bw

Stir the pot

2 sets

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Dynamic tension/Muscle control/Isotonics
Leg curls/Hindu squat/Sissy squat

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

Archer push ups

2 x 12 x bw
1 x 16 x bw

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat
Dynamic tension/Muscle control/Isotonics

Iso-bow holds

1 round

Step ups * Incline push ups (between 2 chairs)

20 x bw * 10 x bw
10 rounds

Dips between 3 chairs

6 x 8 x bw

Bullworker cable spread

5 x 10, iso-motion after each set

 

[ImMrSilverBack]

Mooie definitie in die buffel rug van je, oude vriend!
Lekker bezig met de trainingen

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat
Dynamic tension/Muscle control/Isotonics

X3 bar strict press

3 x 8 x medium band
1 x 12 x medium band
1 x 6 x 2*medium bands, this was pretty hard

X3 bar standing chest press

1 x 12 x medium band
3 x 10 x 2*medium bands

Goodmorning

3 x 20 x strong band

Hybrid front squat

3 x 20sec. x strap

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat
Dynamic tension/Muscle control/Isotonics

X3 bar hack squat

1 x 10 x medium band
1 x 10 x strong band
1 x 14 x monster band
1 x 11 x monster + medium band

X3 bar Savickas press

1 x 10 x medium band
1 x 15 x medium band

Mace, 6kg

360°swings/10 to 2
6 min.

Isometric straight arms pushdown

4 x 20sec
3 rounds

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat
Dynamic tension/Muscle control/Isotonics

Hybrid lunge

15sec/side
20sec/side
25sec/side
25sec/side

Walking lunges

20 steps
30 steps

Bullworker overhead cable spread

10 x 10, iso-motion after each set

Incline push ups, between 2 chairs

1 x 31 x bw

Bullworker cable pinch

Various holds + iso-motion

 

[ImMrSilverBack]

Ben je nou gekker van Piraten of Vikings?

 

[Sanca Saxon]

Ben je nou gekker van Piraten of Vikings?

Klik om te verkleinen...

Ik ben een hybride.

 

[Sanca Saxon]

Feet elevated crunches

1 x 500 x bw

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat
Steel clubbells, 2kg
Dynamic tension/Muscle control/Isotonics

Iso-bow holds

10 count holds, various
1 round, 11min
1 round, 13min45

Push ups

10 x 10 x bw

 

[Sanca Saxon]

Pushing yourself to power, warm up routine
Leg curls/Hindu squat/Sissy squat

L-hang chins

1 x 6 x bw
1 x 15 x bw

Snatch grip high pull

1 x 2 x 20/40/70/90/110/130
130kg not as high as I wanted but good enough

Nature stone clean and press

2 x 2 x 42
1 x 5 x 42
1 x 7 x 42

Nature stone to shoulder

1 x 1*1 x 42
1 x 2*2 x 42
1 x 3*3 x 42

Front hold, 20kg plate

22sec, high grip
26sec, mid grip

 

[Hell93]

Zeer netjes! Ga je meer en meer richting 'echte gewichten'? Of heb je nog geen plan?