Ruben @sergeant@social.cleverlibre.org

Quads only.

Barbell Squats:
1.. 20kg x 15 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps
5. 120kg x 6 reps

Hacj Squats:
1. MW x 15 reps
2. MW+20kg x 15 reps
3. MW+40kg x 12 reps
4. MW+60kg x 8 reps
5. MW+80kg x 6 reps

Leg Presses:
1. 200kg x 10 reps
2. 250kg x 10 reps
3. 300kg x 10 reps
4. 350kg x 8 reps

Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps
#blog #Bodybuilding #Fitness

Texas heat

#humor

Hams, Calfs & Cardio

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 47kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

2 x 30 minutes of steady state cardio.
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I'm already at episode 5 of season 3.

#SciFi #Fantasy #Art

Good morning Mastoferse! ☕

#Art #SciFi #Fantasy

#SciFi #Fantasy #Art

Just watched this again.
Been years since I saw it.
I love me some good ol' western.

Zojuist binnen gekregen. 2e hands bij bol.com. zal ik er wat aan hebben, denk je?

Starting my second training-cycle since my vacation, so I'm stepping up my game a bit.

Chest, Triceps & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 9 reps
5. 40kg x 4 reps

Incline Bench Press:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 65kg x 6 reps

Machine Flyes:
1. 35kg x 30 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 12 reps

Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 15 reps
3. 30kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 30 reps
2. 12,5kg x 20 reps
3. 15kg x 10 reps

2x30 minutes of steady state (outside} walking & treadmill at 12% inclination for 20 minutes.
#blog #Bodybuilding #Fitness

Westerse overheden gehackt

Shoulders, Abs & Cardio.

Dumbbell Laterals:
1. 6kg x 30 reps
2. 7kg x 25 reps
3. 8kg x 20 reps
4. 9kg x 10 reps

Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 15 reps
3. 50kg x 10 reps

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

Hanging Reversed Crunches:
30, 25, 20 reps

MTS Abdominal Crunch:
1. 75kg x 20 reps
2. 85kg x 20 reps
3. 95kg x 15 reps

12% inclination Uphill walking:
20 min.
#blog #Bodybuilding #Fitness

#Humor 🤣

#Humor 🤣

#Humor

Back & Posterior Delts.

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 10 reps

DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps

MTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps

Machine Reveesed Flyes:
1. 5kg x 20 reps
2. 15kg x 12 reps
3. 25kg x 8 reps

Reversed Peck Deck Flyes:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps

Steady State Cardio (Treatmill) at 10% inclination:
15 minutes
#blog #Bodybuilding #Fitness

#Fantasy #Art