XXL Nutrition

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

  • Topic Starter Topic Starter
  • #28.281
Dynamic tension/Iso-motion/Squats

The ultimate Bullworker rep range workouts (Book three) Week 16. Power and strenght program. Phase 8. Week two (Day two)

-Seated calf toe press
-Upright row
-Triceps pushdown
-Deadlift

Speed contract 1sec., release 2sec.

20sec. isometric contraction followed by 5 reps
3 rounds
 
  • Topic Starter Topic Starter
  • #28.282
The ultimate Bullworker rep range workouts (Book three) Week 16. Power and strenght program. Phase 8. Week two (Day three)

-Seated obliques
-Straight arms pushdown
-Overhead compression
-Low chest compression

Rep speed contract 1sec., release 2sec.

7sec. isometric contraction followed by 10 reps
3 rounds
 
  • Topic Starter Topic Starter
  • #28.283
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 16. Power and strenght program. Phase 8. Week two (Day four)

-Seated stiff legged deadlift
-Seated crunches
-Compression behind the head
-Lat pulldown

Speed contract 1sec., release 2sec.

20sec. isometric contraction followed by 30 reps
3 rounds

1000068116.jpg
1000068118.jpg

1000068124.jpg
 
Da's weer een heel fruitwinkeltje :D
 
  • Topic Starter Topic Starter
  • #28.285
Jumping jacks/Dynamic tension/Iso-motion/Squats

The ultimate Bullworker rep range workouts (Book three) Week 16. Power and strenght program. Phase 8. Week two (Day five)

-Hammer curls
-Side chest compression
-Hack squat
-Triceps pushdown

Rep speed contract 1sec., release 2sec.

30sec. isometric contraction followed by 20 reps
1 round
 
  • Topic Starter Topic Starter
  • #28.286
Dynamic tension/Iso-motion

Squats/Push ups/L-hang pull ups

3x1/3x2/3x3/3x4/3x5 (1 round = 45 reps/each)
3 rounds
 
  • Topic Starter Topic Starter
  • #28.287
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 17. Power plus strenght program. Phase 9. Week one (Day one)

-Chest compression
-Side chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread

Rep speed contract 1sec., release 2sec.

7 reps, each rep 10sec. isometric contraction
2 rounds
 
  • Topic Starter Topic Starter
  • #28.288
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 17. Power plus strenght program. Phase 9. Week one (Day two)

-Compression behind the head
-Upright row
-Triceps pushdown
-Hack squat
-Hip abduction
-Seated stiff legged deadlift
-Seated crunches
-Seated obliques

Speed contract 2sec., release 6sec.

5 reps, each rep 10sec. isometric contraction
1 round

1000068405.jpg
1000068402.jpg
1000068411.jpg
1000068460.jpg
 
  • Topic Starter Topic Starter
  • #28.289
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 17. Power plus strenght program. Phase 9. Week one (Day one)

-Chest compression
-Low chest compression
-Compression behind the back
-Lat pulldown
-Archer pull
-Cable spread

Rep speed contract 1sec., release 2sec.

7 reps, each rep 10sec. isometric contraction
2 rounds
 
  • Topic Starter Topic Starter
  • #28.290
The ultimate Bullworker rep range workouts (Book three) Week 17. Power plus strenght program. Phase 9. Week one (Day two)

-Compression behind the head
-Upright row
-Triceps pushdown
-Hack squat
-Hip abduction
-Seated stiff legged deadlift
-Seated crunches
-Seated obliques

Speed contract 2sec., release 6sec.

5 reps, each rep 10sec. isometric contraction
2 rounds
 
  • Topic Starter Topic Starter
  • #28.291
Warm up, empty oly barbell and 15kg weight plate

Pull ups

5 x 6 x bw

Power clean + Strict press/Pendlay row/Push ups

50kg 1x/3x/3x
4 rounds

Squat

1 x 3 x 60
4 x 6 x 60

Arthur lift

50kg, 1x BTN press
50kg, 3x BTN press

Pendlay row

1 x 15 x 50

Self loaded leg press

1 x 0 x 60 😄
1 x 12 x 60
1 x 15 x 60
1 x 5 x 80

Hack squat from pins

10 x 3 x 80


kijk: https://youtu.be/wJzcU5VV8dc?si=Vu0u3IKeeEiHY9ch



kijk: https://youtu.be/RwLBcPD0EdM?si=lQS33ZRF-sKTyG6g



kijk: https://youtu.be/oBa_jRVjyUk?si=VacyXDa0awHdUW0f



kijk: https://youtu.be/GWyuYKFMSeU?si=F9ZmWUmHTM4jGypJ
 
  • Like
Waarderingen: Loca
  • Topic Starter Topic Starter
  • #28.292
Dynamic tension/Iso-motion/Squats/Push ups
 
  • Topic Starter Topic Starter
  • #28.293
Dynamic tension/Iso-motion/Burpees
 
  • Like
Waarderingen: Loca
  • Topic Starter Topic Starter
  • #28.294
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 18. Density power 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
-Hip abduction
-Low chest compression
-Overhead compression
-Front delt raise

Rep speed contract 1sec., release 2sec.

5 reps/10sec. isometric contraction/8 reps/10sec. isometric contraction/20 reps/30sec. isometric contraction
1 round

Damian had beeldjes van Stitch in Surprise eieren en ik heb ze een beetje proberen na te krabbelen.
Die konijntjes teken ik altijd op mijn werkbladen 😄

1000068677.jpg
 
De konijntjes zijn eerder paps en mams toch: dat zijn er twee.

Je kan stitch aardig tekenen, Janna was ervan onder de indruk 🥰 nu moet ik ook, helppp
 
  • Topic Starter Topic Starter
  • #28.296
Wooden clubbells (2kg)

-Rotational warm up sequence
-Spiral drill
-Flip, grip, slip, swipe sequence

Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

Mace (6kg)

-360°swings

The ultimate Bullworker rep range workouts (Book three) Week 18. Density power max II 10, 10, 10. Phase 10. Week one (Day two)

-Overhead cable spread
-Straight arms lat pushdown
-Biceps curls
-Triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques

Speed contract 1sec., release 3sec.

10 reps/20sec. isometric contraction/10 reps/20sec. isometric contraction/10 reps/7sec. isometric contraction
1 round
 
  • Topic Starter Topic Starter
  • #28.297
Mijn voeding tegenwoordig

-Chia/hennep/gebroken lijnzaad/pitjes/gemberwortel/kurkumawortel overnight pudding
-Brinta/whey/rice powder/gemberpoeder/kaneel
-3 sneden brood met amandelpasta/bananen
-Druiven/kersen/blauwe besjes/granaatappel
-Abrikoos/perzik/nectarine
-Dadels/vijgen

Deze middag:

-Cantaloupe meloen/appelsienen/lychees/kiwi/dadels/naturel yoghurt

Tussendoor:
-Noten

Vanavond:

Sla/lenteuitjes/augurken/paprika/avocado/kaas/look/zonnebloem pitjes
-Banaan/dadels/granaatappel

Op het werk meestal mango in de middag, afgewisseld met meloen.

Edit, af en toe zoete aardappelen en gebakken groentjes omdat het vrouwtje niet gelooft dat volledig rauw gezond kan zijn/is.
 
  • Topic Starter Topic Starter
  • #28.298
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 18. Density power 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
-Hip abduction
-Low chest compression
-Overhead compression
-Lateral delt raise

Rep speed contract 1sec., release 2sec.

5 reps/10sec. isometric contraction/8 reps/10sec. isometric contraction/20 reps/30sec. isometric contraction
1 round

Mace (6kg)

-360°swings


kijk: https://youtu.be/pvxGPqN7q0o?si=TnEk4i1HZAIlpIVy


Inhoud alleen zichtbaar voor geregistreerde leden!
 
  • Topic Starter Topic Starter
  • #28.299
Jumping jacks/Dynamic tension/Iso-motion/Squats/Push ups

The ultimate Bullworker rep range workouts (Book three) Week 18. Density power max II 10, 10, 10. Phase 10. Week one (Day two)

-Overhead cable spread
-Straight arms lat pushdown
-Biceps curls
-Triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques

Speed contract 1sec., release 3sec.

10 reps/20sec. isometric contraction/10 reps/20sec. isometric contraction/10 reps/7sec. isometric contraction
1 round
 
  • Topic Starter Topic Starter
  • #28.300
Dynamic tension/Iso-motion

The ultimate Bullworker rep range workouts (Book three) Week 18. Density power 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
-Hip abduction
-Low chest compression
-Overhead compression
-Lateral delt raise

Rep speed contract 1sec., release 2sec.

5 reps/10sec. isometric contraction/8 reps/10sec. isometric contraction/20 reps/30sec. isometric contraction
1 round

Burpees
Squats


kijk: https://youtu.be/unjQNb5LTDc?si=kxDcGY_CA4fITCRr
 
Inloggen of registreren om te reageren.
Terug
Naar boven