Ruben @sergeant@social.cleverlibre.org

Zomer aan de Amstel
#amsterdam

#Art #Fantasy

#Art #Fantasy

#humor

#humor #satire

#coffee because after a hard days work(ing) out it's time to exhale.
☕

Easy day.
Chest & Abs

Incline Chest Presses:
1. 40kg x 20 reps
2. 60kgnx 15 reps
3. 80kg x 8 reps
4. 80kg x 6 reps

Flat Dumbbell Presses:
1. 25kg x 15 reps
2. 35kg x 10 reps
3. 45kg x 5 reps
4. 45kg x 4 rels

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 5 reps

Incline Bench Presses (confusion):
1. 40kg x 20 reps
2. 60kg x 8 reps
3. 70kg x 5 reps
4. 60kg x 8 reps

Seated Iso Lateral Bench Press:
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg x 8 reps

Lying Crunches:
100, 100, 100 & 100 reps

Roman Chair Reversed Crunches:
20, 20, 20 & 15 reps
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1st day of my sportive week.
Quads only.

Panatta Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 10 reps

Superset Pendelum Squat & Sissy Squat:
1. 40kg x 20 reps & 10 reps
2. 80kg x 15 reps & 10 reps
3. 100kg x 10 reps & 11 reps
4. 120kg x 10 reps x 8 reps

Supersets Smith Machine Squats & Iso Lateral Leg Extensions:
1. 30kg x 10 reps & 20kg x 10 reps
2. 50kg x 10 reps & 20kg x 8 reps
3. 70kg x 10 reps & 20kg x 8 reps
4. 90kg x 10 reps & 20kg x 8 reps

Abductor Machine (stack):
1. 45kg x 8 hard squeezes & 8 fast reps
2. 65kg x 8 hard squeezes & 8 fast reps
3. 75kg x 8 hard Squeezes & 8 fast reps
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When #mastodon is your home.

#wallart

#SciFi #Art

#SciFi #Art

Hams & Calfs

ATXying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 15 reps
4. 25kg x 10 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 6 reps

DRAX (leg press) Calf Horizontal Extensions:
1. 35kg x 30 reps
2. 50kg x 30 reps
3. 65kg x 20 reps
4. 80kg x 15 reps

LF Calf Extensions:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 18 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Standing Cf Raises (pendelum squat):
1. 40kg x 20 reps
2. 65kg x 20 reps
3. 90kg x 15 reps
4. 90kg x 15 reps
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My philosophy