Ruben @sergeant@social.cleverlibre.org

#mealprepday
5 containers, 3 meals each.
Rice, veggies, vishfingers, fishburgers & Chickenburgers. All from the airfryer so low in fat.

#humor

Back & Biceps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 80 reps
6. 90kg x 6 reps

Pronated Grip Pullups:
10, 10, 8 & 8 reps

Wide Grip Cable Row:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Lat Pulldown:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 8 reps
4. 90kg x 6 reps

T-bar Row:
1. 45kg x 10 reps
2. 60kg x 8 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Preacher Curl Machine:
1. 32kg x 20 reps
2. 40kg x 12 reps
3. 47kg x 6 reps
4. 47kg x 6 reps
#blog #Bodybuilding #Fitness

#Fantasy #SciFi

Shoulders & Triceps

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg x 8 reps

Front Barbell Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 8 reps
4. 50kg x 7 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Scull Crushers:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg x 10 reps
#blog #Bodybuilding #Fitness

#Fantasy #Art

#Fantasy #Art

Chest & Abs

Incline Bench Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 8 reps
4. 80kg x 7 reps

Iso Lateral Super Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps

Cable Crunches:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg x 20 reps
4. 50kg x 15 reps

Hanging Reversed Crunches:
30, 15, 15 & 10 reps
#blog #Bodybuilding #Fitness

Legs & Calfs

Squats:
1. 20kg x 20 reps
2. 20kg x 20 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg x 10 reps
6. 100kg x 10 reps
7. 120kg x 6 reps (256lbs)
8. 120kg x 6 reps

Leg Presses:
1. 150kg x 10 reps
2. 250kg x 10 reps
3. 350kg x 10 reps
4. 450kg x 6 reps (992lbs)

Hack Squat:
1. MW x 10 reps
2. MW + 20kg x 10 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 6 reps (132lbs)

ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 45kg x 10 reps
2. 55kg x 12 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #Bodybuilding #Fitness

#SciFi #Fantasy #Art

R.I.P. #DameEdna 🙏

Even when I don't feel like it...

Back, Biceps & Posterior Delts.

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

T-bar Row:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 60kg x 8 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 15 reps
4. 100kg x 10 reps

Lat Pull Down:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

Preacher Curls Machine:
1. 25kg x 14 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 40kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg x 8 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 15 reps
3. 9kg x 12 reps
4. 10kg x 10 reps
#blog #Bodybuilding #Fitness

Easy day. Chest & Abs.

Flat Bench Press:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 60kg x 20 reps
4. 80kg x 12 reps
5. 100kg x 5 reps

Flat. Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 8 reps

Flat Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 10 reps

LF Chest Press:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps

Hanging Reversed Crunches:
30, 30, 20 & 20 reps

Sitting Crunches Machine:
1. 35kg x 40 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps
#bllog #Bodybuilding #Fitness

Legs & Calfs

Seated Leg Curls:
1. 25kg x 40 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps

Lying Leg Curls:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 55kg x 8 reps
4. 62kg x 8 reps

Leg Extensions:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 15 reps

Hack Squat:
1. MW x 20 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 8 reps

Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 25 reps
3. 45kg x 20 reps
4. 55kg x 15 reps

Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 90kg x 20 reps
4. 110kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
Didn't feel energetic as I always do.
Working out 5 times a week takes its toll.
Gonna shift to a lower gear this week.

#blog #Bodybuilding #Fitness

Now, you tell me...

#Humor

#Art #Fantasy