Ruben @sergeant@social.cleverlibre.org
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
Back & Rear Delts
Supersets Pullup & Barbell Row:
1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 10 reps
3. 10 reps & 55kg x 10 reps
4. 10 reps & 60kg x 8 reps
T-bar Row:
1. 25kg x 20 reps
2. 35kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 6 reps
Supersets Lat Pulldown & Narrow grip Overhead Pulldown:
1.. 42,kg x 15 reps & 42,5kg x 10 reps
2. 50kg x 15 reps & 50kg x 8 reps
3. 60kg x 10 reps & 60kg x 8 reps
4. 70kg x 6 reps & 60kg x 6 reps
Wide Grip Ccable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3.. 60kg x 10 reps
4. 70kg x 8 reps
Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps
Machine Hack Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 20kg x 8 reps
#blog #bodybuilding #fitness
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
