MuscleMeat

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  • Topic Starter Topic Starter
  • #27.901
Wooden clubbells (2kg)

-The mixer sequence
-Clubbell rotational warm up sequence
-Shield cast
-Clubbell spiral drill
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

Squats/Dynamic tension/Iso-motion/L-sit to tuck planche/90°planche/Headstand

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day five)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round

Bullworker iso-motion, 1 round
 
  • Topic Starter Topic Starter
  • #27.902
Jumping jacks/Squats/Dynamic tension/Iso-motion/Feog stance/Scapular push ups/Pseudo planche/Tuck planche

Steel clubbells (2kg)

The mixer sequence, 1 round
Elbow circles/Outward shoulder cast, 1 round
Elbow circles/Inward shoulder cast/Outward shoulder cast, 1 round

Pseudo planche push ups

1 x 4
2 x 6

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day six)

-Overhead cable spread
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round







 
  • Topic Starter Topic Starter
  • #27.903
Inverted rows
Dips
L-sit
Incline scalpular push ups
Pseudo planche
L-sit into tuck planche
90°planche
Elbow plank scalpular push ups
Frog stance
Extended arms push ups
Clapping push ups
Rocking chair jumping push ups
Squats





 
  • Topic Starter Topic Starter
  • #27.904
Steel clubbells (2kg)

The mixer sequence, 1 round
Elbow circles/Inward shoulder cast/Outward shoulder cast, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Scapular push ups/Tuck planche/Headstand/Frog stance/Dragon flag/Elbow plank/Lalanne plank

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day one)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round



 
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  • Topic Starter Topic Starter
  • #27.905
Mace (6kg)

360°swings, 1 round
10 to 2, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Spider archer push ups/Incline scapular push ups/L-sit into tuck planche/Handstand(minimal wall assistence)

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day two)

-Overhead cable spread
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round



 
  • Topic Starter Topic Starter
  • #27.906
Steel clubbells (2kg)

The mixer sequence, 1 round
Elbow circles/Inward shoulder cast/Outward shoulder cast, 1 round

Mace (6kg)

360°swings, 1 round
180°swings, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Tuck planche/Elbow scalpular push ups/Extended arms push ups/Frog stance/Handstand push ups attempts, quarter reps

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day three)

-Overhead cable spread
-Seated crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round

 
  • Topic Starter Topic Starter
  • #27.907
Jumping jacks/Squats/Tuck planche/Dynamic tension/Iso-motion/Frog stand

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day four)

-High archer pull
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round
 
  • Topic Starter Topic Starter
  • #27.909
Star jumps

Mace (6kg)

360°swings, 1 round
180°swings, 1 round
10 to 2, 1 round

Squats/Dynamic tension/Iso-motion/ Incline scalpular push ups/Tuck planche/L-sit into tuck planche push up/Frog stand

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day five)

-Overhead cable spread
-Seated crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round

 
  • Topic Starter Topic Starter
  • #27.910
Iso-bow iso-motion/Pike push ups/Dynamic tension/Squats/Burpees/L-sit into tuck planche/Frog stand into advanced frog stand

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day six)

-Archer pull
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round





 
  • Topic Starter Topic Starter
  • #27.911
-Shoulder taps
-Knee taps
-Toe taps
-Toe reach
-Psycho
-Jumping push up

 
Mooi om te zien dat je nog altijd doet waar je zelf zin in hebt ga zo door.
 
Heb je geen plek om gymnastiek ringen op te hangen voor pullups? Ik zie dat je nooit pullups uitvoert. Sorry als dit raar overkomt, ik ben aan het roken
 
  • Topic Starter Topic Starter
  • #27.915
pineapple1025 zei:
Calisthenics :flexbiceps:
Klik om te vergroten...
Klik om te verkleinen...
Ik begin het wel erg leuk te vinden 😁
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pineapple1025 zei:
Heb je geen plek om gymnastiek ringen op te hangen voor pullups? Ik zie dat je nooit pullups uitvoert. Sorry als dit raar overkomt, ik ben aan het roken
Klik om te vergroten...
Klik om te verkleinen...
Heel af en toe doe ik nog eens wat chins en pull ups in mijn powerrack maar dat is erg zeldzaam geworden, ik doe wel vrij frequent een paar inverted rows aan de tafel maar dat is een zware tafel met arduin stenen en dat vertrouw ik niet 100%, heel af en toe doe ik wat hangen aan de Iso-bows aan de deur.
Hier binnen kan ik dat nergens ophangen en mijn rack is ook te laag, ik heb wel een paar paralettes besteld.

Steel clubbells (2kg)

The mixer sequence, 1 round
Elbow circles/Inward shoulder cast/Outward shoulder cast, 1 round

Mace (6kg)

360°swings, 1 round
180°swings, 1 round
10 to 2, 1 round
One arm swings, 2 rounds

Iso-bow iso-motion/Dynamic tension/Squats/L-sit knee tucks into tuck planche/Squat into handstand push/Free handstand kick ups









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  • Topic Starter Topic Starter
  • #27.916
Jumping jacks/Squats/Iso-bow iso-motion/Dynamic tension

The ultimate Bullworker rep range workout (Book two) Week 25
Rep range TNT program. Phase 11. Week one (Day one)

-Chest compression
-Side chest compression
-One arm bentover row
-Seated obliques
-Straight arms lat pushdown
-Archer pull
-Overhead compression
-Seated crunches

Rep speed contract 1sec., release 1sec.

9 reps, 30sec. isometric contraction
4 rounds

Frog stand/Advanced frog stand

 
  • Topic Starter Topic Starter
  • #27.917
Dynamic tension/Iso-motion

Steel clubbell (7,5kg)

-2 hands swipe
-2 hands gamma cast
-2 hands 3-count shield cast
Exploring the movements

Incline scapular push ups/Pseudo planche push ups/L-sit/Tuck planche/Tuck planche dips

The ultimate Bullworker rep range workout (Book two) Week 25
Rep range TNT program. Phase 11. Week one (Day two)

-Seated calf toe press
-Seated deadlift
-Deadlift
-Hack squat
-Hip abduction
-Seated crunches
-Hip adduction
-Seated stiff legged deadlift

Rep speed contract 1sec., release 1sec.

9 reps, 30sec. isometric contraction
3 rounds





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  • Topic Starter Topic Starter
  • #27.918
5x jumping jacks
5x squats
5-pump push ups
10x jumping jacks
10x squats
10-pump push ups
15x jumping jacks
15x squats
15-pump push ups
20x jumping jacks
20x squats
20-pump push ups
25x jumping jacks
25x squats
25-pump push ups

Steel clubbell (7,5kg)

-2 hands 3-count shield cast
-2 hands gamma cast
-Single hand shield cast
-Shield cast with back hand shift
30 minutes playout

Dynamic tension/Iso-motion

Zaterdag weer bloedwerk dus ik moet tot dan even opletten dat ik mijn ck waarden niet te hoog laat oplopen. Maandag start ik terug met de Bullworker routine


Bekijk: https://youtu.be/G330auFNn6o?si=lC3csww1wX_vqCJb



Bekijk: https://youtu.be/c_o7ftFDpOs?si=KXWuZ8boq4X8cdAU



Bekijk: https://youtu.be/PJTn0ipi2qs?si=egx7Eoq4Nv3uJ7PR
 
  • Topic Starter Topic Starter
  • #27.919
Dynamic tension/Iso-motion

10x jumping jacks
10x deep knee bend
11-pump Navy seals
5 rounds

Flying push ups(3 variations)+combo, rocking chair burpees style
Dips
Incline scalpular push ups
L-sit
90°planche
Tuck planche
Frog stand


Bekijk: https://youtu.be/wgBe93m_gj8?si=L3u9II7gU4j4c6nW


Beestjes op het werk

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