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

[ImMrSilverBack]

Lekker bezig vriend, leuke dag gehad?

 

[Sanca Saxon]

Lekker bezig vriend, leuke dag gehad?

Klik om te verkleinen...

Vandaag heb ik extra genoten

 

[ImMrSilverBack]

Je hebt het huis opnieuw ingericht zeg maar

 

[Bullshark]

Sanca Man, jij ook de beste wensen en een gezond 2024 voor jou en je familie

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Front benchsquat

1 x 20 x 20
1 x 6 x 40/60/80

Squat to press

1 x 3 x 20/30/40/50/60/70

Pronated grip keg clean and press

1 x 3 x 60
1 x 4 x 60

Atlas stone

2 x 1 x 90
3 x 3 x 90

Pull ups * Chins

10 x 3*3

 

[ImMrSilverBack]

Beescht! Je mist Strongman he? Gaat je nog goed af, oude Berserker! 💪🏻

 

[Loca]

Nog gefeliciteerd Sanca!

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Maxalding*

*I am starting to incorporate various excersises in the warm up and dynamic tension routine. Started practicing exc.33, 23 and 24 today along with a few previous onces

Walking lunges

1 x 50 steps

Hindu squat

Timed set 10min, 122 reps

Slanted calf raise

10 reps/10 contractions/20 reps/20 contractions/30 reps/30 contractions
2 rounds

Jefferson curl

1 x 35 x bw

Hybrid deadlift

5sec bottom/5sec mid/5 sec top
10sec bottom/10sec mid/10sec top
15sec bottom/15sec mid/15sec top
2 rounds

Isometric standing chest flye

10sec/20 contractions/10sec/20 contractions/10sec/20 contractions
2 rounds

Standing chest flye

1 x 30 x 3kg dumbbells

Isometric chest press

5sec bottom/5sec mid/5 sec top
10sec bottom/10sec mid/10sec top
15sec bottom/15sec mid/15sec top
20sec bottom/20sec mid/20sec top
1 round

Self resisted across the body chest press

Bottom/mid/top
Untill ultimate pump and as always topped off with some power flexes 😁

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Shoulder circuit

-X3 bar front raise, 10 x medium band
-X3 bar upright row, 10 x medium band
-Wooden clubbells (2kg) shoulder cast, 10x/side
-X3 bar strict press, 12 x medium band
-Lateral raise, 10x/side x medium band
-Shoulder dislocation, 10 x medium band
3 rounds

X3 bar one arm shoulder press

2 x 1*1 x medium band
1 x 3*3 x medium band (Alternating reps)

X3 bar shrugs

3 x 30 x strong band

Pump circuit
Medium band, high reps/full and half reps/holds

-Biceps curls
-Triceps extensions behind the head
-Seated rows
-Seated deadlift
-Side bend

 

[ImMrSilverBack]

Lekker bezig piraat 💪🏻

Groetjes de Tokkie

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Hanging knee raise

1 x 20 x bw

L-hang knee tucks

1 x 10 x bw

Front benchsquat

1 x 2 x 20/50/70/90

Atlas stone

1 x 1 x 90
1 x 2 x 90
1 x 3 x 90
1 x 4 x 90
1 x 5 x 90

Axle clean and press

1 x 3 x 33/43/53/63

 

[ImMrSilverBack]

Sterk, oude Strongman!

Nooit gezeik met de buren gehad in verband met je trainingen en muziek in de late uurtjes?

 

[Sanca Saxon]

Sterk, oude Strongman!

Nooit gezeik met de buren gehad in verband met je trainingen en muziek in de late uurtjes?

Klik om te verkleinen...

Nope, ook niet toen ik nog op zolder trainde

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Bullworker cable spread

25 contractions/10 reps/10x iso-motion
3 different arm positions (stretched/half way/chest)
2 rounds

Bullworker chest compression

25 contractions/10 reps/10x iso-motion
3 different arm positions (bottom/mid/top)
2 rounds

Deep knee bend

6 x 15 x bw

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Feet elevated crunches

1 x 200 x bw

Self resisted lower ab raise

1 x 50, alternating reps

X3 bar deadlift * Shrugs

Ladder up, 1-10 x medium band
Ladder down, 10-1 x medium band

X3 bar triceps pushdown

2 x 20 x medium band
3 x 20 x strong band

X3 bar curl

1 x 9 x strong band
1 x 11 x strong band
3 positions holds x medium band, 2 sets

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Chest crossover * X3 bar chest press

20 x medium * 20 x strong band
12 x strong band * 6 x monster band
16 x strong band * 12 x monster band

X3 bar (quarter) back squat

1 x 6 x strong band ext. with mediums
1 x 10 x strong band ext. with mediums
1 x 15 x strong band ext. with mediums

Hindu push ups * Hindu squat

6 x 5*5 x bw

Kneeling lat pulldown * Seated row

3 x 15*15 x medium band

Leg press

2 x 10*10 x medium band
1 x 12*12 x medium band
1 x 15*15 x medium band

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Bullworker

-Seated stiff legged deadlift
-Seated lat pushdown
-Overhead cable spread
-Chest compression

12 reps/10sec/10 reps/10sec/8 reps/10sec/6 reps/10sec (10sec isometric contractions)
2 rounds

Iso-bow biceps curl * triceps extension

3 x 8*8 / 8*8

Iso-bow behind the back lateral raise

3 x 10*10

Iso-bow stretches/holds

1 round

 

[Sanca Saxon]

Dynamic tension/Muscle control

Alternative angles dumbbell curls

3kg dumbbells, experimenting and exploring
6 sets

 

[ImMrSilverBack]

Ziet er goed uit, je weet er wel spanning op te houden op ongeacht de dumbbells

 

[Sanca Saxon]

Pushing yourself to power, warm up routine, modified

Wooden clubbells shoulder cast

1 x 60 x 2kg clubbells

Sphynx push ups

1 x 8 x bw
1 x 10 x bw
1 x 11 x bw

Dynamic pull through * Deep knee bend

10 x 10*10 x bw

Raise bells

1 x 50 x 1,5kg dumbbells

Alternating shoulder press

1 x 80 x 1,5kg dumbbells

Side bend

1 x 100 x 1,5kg dumbbells

Jefferson curl

1 x 50 x 1,5kg dumbbells

 

[ImMrSilverBack]

Ik zocht die Jefferson curls op, ik moest keihard lachen toen het om de onderrug bleek te gaan.

Ik dacht, een curl voor de biceps tussen neus en lippen door houden he sneaky bastard met huge piek?