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Dan the Viking's INTENSE BULLWORKER WORKOUT
One of our own Forum members Dan The Viking has devised an INTENSE Bullworker workout regime.
He is an independent Personal Trainer when he's plundering and pillaging and his workout is not for the faint hearted - only the strongest will survive!
Here is a sample:
Train one day on, one day off. Train only 3 – 4 times in a 7 day period. Train doing 2 static reps of each exercise with a 5 – 10 second hold. Note, Static reps are done with 100% effort and held for 5 seconds. Hold the Bullworker in the contracted position – using the power meter as a guide – you must hold the contracted position at 100% of your strength and not allow the bullworker to move away from the point of maximum contraction for at least 5 seconds!! (This is one rep.)
Each workout hold the contraction at the same point on the power meter, whilst at the same time increasing the time in that position. Once you can hold this contraction for 10 seconds it’s time to push your contraction harder. You MUST move the power meter to a higher number and hold it for 5 seconds. (See finishing notes)
This is the simple method of progressive overload that will stimulate your muscles to adapt. After doing this once, wait 30 seconds before doing your next rep. Week 2: Train one day on, one day off. Train only 3 – 4 times in a 7 day period. Train doing 3 static reps of each exercise with a 5 – 10 second hold.
Week 3: Train one day on, one day off. Train only 3 – 4 times in a 7 day period. Train doing 4 static reps of each exercise with a 5 – 10 second hold............
[Phase 1 and Phase 2 are attached]
Hey Dan,
Fantastic workout! :jawdrop:
although I'm not quite ready yet to have a go. You have obviously put a lot of effort and thought into this and I salute you! You're a credit to this forum and to Bullworker.
Well done and many thanks,
Kev
[i][b]We are what we repeatedly do; Thoughts become actions; actions become habits; habits become lifestyles. So, be careful of what you think. The only thing we have ABSOLUTE control over is our attitude. It's all about choices. What will you choose t
looks good. Are the holds u have chosen the only ones? Are they the best ones? I think u have about 6 or 8.
Yep, The holds shown are the most productive for the stage 1 workout. I found the others, whilst ok at 70% force, could trigger pain and very little muscle stimulation at 100% contraction.
Phase two coming soon ;)
Be happy, healthy, laugh a lot and DARE TO BE DIFFERENT!!
www.visitingVikings.co.uk
Sooner than you think - Dan's Phase 2 workout sheets are here.
Now added as attachments on the first message.
Nice one Dan!!!!
HHmmmm,
That would be good! If only I knew how to make a PDF file :sick:
Dan the Viking that struggles with this modern tech stuff
Be happy, healthy, laugh a lot and DARE TO BE DIFFERENT!!
www.visitingVikings.co.uk
Hi Dan,
Some time in the past, you mentioned that you were going to make available your mini intense workout routine? Has that ever been posted? Or, did I miss it?
Bigapplebully
Hi Mr Big
Yea, I sent it to Nick/Dog but I guess he's not had chance to upload it I've managed to put it onto pdf now but I'm just waiting for instructions on how to load it onto the site...if Nick'll let me
Be happy, healthy, laugh a lot and DARE TO BE DIFFERENT!!
www.visitingVikings.co.uk
Would be interested in seeing that Dan, so come on Nick
}:)
Yo, It's called the "Bullworker Quick" workout, it's not really an intense one, it's just one I use when on holiday .....When i'm not full of a damn chest infection that is
Have fun,
Dan
Be happy, healthy, laugh a lot and DARE TO BE DIFFERENT!!
www.visitingVikings.co.uk
I have used this workout on and off since December. It delivers. }:)
Jon
Dumb doesn't win a prize!
Where's the link to download this document??
Ditto #11. The links go to "Page not found". Any chance that can be corrected?
Look at the first message in this thread...I've just updated it to include both Phase1 and Phase2 of Dans workout.
Hello everyone,
Are we going to be honored will an official rollout of the sitdown routine? I would love to be able and build a Superman body in my old creaky rocking chair.
Bigbully
Hi, iam the proud owner of an X5 and it has helped my tone and speed. I was wondering, if i follow Dan's programme. Will it build serious mass and power?. Also, does anyone know where i can buy an Old model bullworker (green handled). Cheers. Thor
Best bet for the green handle is to try to bid on E-Bay.
Yes....you will gain strength on Dan's routine. Following any program....and truly following it (gauge indicator and write down what you do and the reps or time hold you do and where the power meter is) and sticking to it...will build strength and help you tone.
Just my 2-cents.
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