Ruben @sergeant@social.cleverlibre.org

Went to visit a Dinosaur park in Germany today. There were real size Dinos throughout the park. The one on the left is aprox. 3 milion yrs old.. 😜

#wallart

👍🏽

😆😂

No excuses!

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😆

Mwuah, het meeste valt ernaast.

Darn heat in the gym. 🥵

Anyway, Back & Posterior Delts on the menu.

Pullups {pronated}:
10, 10, 10 & 10 reps

Pullups (supinated):
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

Dubbel Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Iso Lateral High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

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

Reversed Peckdeck:
1. 25kg x 15 reps
2. 32k x 10 reps
3. 40 x 10 reps
4. 40kg x 8 reps
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Shoulders, Abs & Hamstrings.

Machine Laterals:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps

Machine hack Shoulder Presses:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 8 reps

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

Hanging (rings) Reversed Crunches:
25, 20, 15 & 15 reps

LF Machine Crunches:
1. 45kg x 25 reps
2. 45kg x 25 reps
3. 55kg x 20 reps
4. 55kg x 20 reps

Hammerstrength Crunches:
1. 115kg x 12 reps
2. 115kg x 10 reps
3. 115kg x 8 reps
4. 85kg x 15 reps

ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 8 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
1. 47kg x 8 reps
4. 55kg x 6 reps

All done in 55 minutes.
Adding 90 minutes of steady state walking.
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✅

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#SciFi #Art #Fantasy

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