Ruben @sergeant@social.cleverlibre.org

Secomd day in the gym.
No pressure! Just making contact.

Legs

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 10 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps

Leg Extensions:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 15 reps

Leg Presses:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps

Hack Squats:
1. MW x 10 reps
2. MW + 20kg x 10 reps
3. MW + 40kg x 10 reps

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

Horizontal Calf Extensions:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
#blog #Bodybuilding #Fitness

#Fantasy #Art #SciFi

Vacation is over!
First day back in de gym.
Nothing fancy, just making contact with several bodyparts.

Chest, Triceps & Abs.

Flat Dumbbell Presses:
1.15kg x 40 reps
2. 20kg x 30 reps
3. 25kg x 15 reps
4. 30kg x 8 reps
5. 30kg x 6 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 4 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps

Triceps Extensions (pushdown):
1. 20kg x 30 reps
2. 25kg x 15 reps
3. 30kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 15 hard squeezes
2. 10kg x 15 hard squeezes
3. 12,5kg x 10 hard squeezes

Roman Chair Hanging Reversed Crunches:
20, 20, 15 reps

Cable Crunches:
1. 40kg x 30 reps
2. 43,75kg x 20 reps
3. 47,5kg x 20 reps

2x30 minutes of steady state cardio.
#blog #Bodybuilding #Fitness

My next vacation destination

Poor you if can't tell the difference between an Origami and an Orgasm

#SciFi #Art #Fantasy

🤣

🤣

The wonder years

#SciFi #Fantasy #Art

Last night to enjoy this view.
Heading back to Amsterdam tomorrow. 😞

#SciFi #Fantasy #Art

#SciFi #Art #Fantasy

#Fantasy #Art #SciFi

☕
#Art #Fantasy

#humor 😜

De A9 vandaag.

Stuurt mijn dochter me net door;

Wauw, zou bijna zeggen dat het express is gedaan😂

#humor