Ruben @sergeant@social.cleverlibre.org

Artifial vs Real
#ai #intelligence

Wanna have.
#Humor #SciFi

#SciFi #Fantasy #Art

Chest, Shhoulders, Triceps, Abs & Cardio

Incline Bench Presses:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
5. 80kg x 4 reps
6. 80kg x 5 reps
7. 80kg x 4 reps
8. 70kg x 10 reps

Decline Push ups (feet elevated at 60cm):
20, 15, 14 & 10 reps

Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 6 reps
4. 30kg x 6 reps

Flat Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 22,5kg x 8 reps

Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 17,5kg x 15 reps
3. 22,5kg x 7 reps

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

Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps

Roman Chair Leg Raises:
15, 10, 10 & 10 reps

Hanging Knee-ups:
10, 10, 10 & 10 reps

LF Abdominal Crunches:
1. 45kg x 30 reps
2. 55kg x 30 reps
3. 65kg x 20 reps

Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness

Back, Posterior Delts & Cardio

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

Reversed Grip Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 12 reps
5. 80kg x 6 reps

Iso Lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps
5. 100kg x 6 reps

MTS High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps
5. 90kg x 6 reps

Cable Row:
1. 42,5kg x 15 reps
2.. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps

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

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 20kg x 10 reps
5. 25kg x 8 reps

Treadmill at 12 % inclination:
25 minutes
#blog #Bodybuilding #Fitness

#Humor

I'm so in love with the 'new' Lieutenant Uhura (Celia Rose Gooding )! She is absolutely gorgeous!
#StarTrek #StarTrekStrangeNewWorlds #SciFi #CeliaRoseGooding

#SciFi #Fantasy #Art

Happy #Saturday #Mastodon ! ☕

Quads & Calfs

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

Reversed Hack Squat:
1. 50kg x 15 reps
2. 100kg x 10 reps
3. 150kg x 8 reps
4. 150kg x 6 reps

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

Leg Extensions:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 8 reps
4. 85kg x 8 reps

Seated Horizontal Toe Presses:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 15 reps

Standing Calf Raises:
1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 15 reps
4. 80kg x 15 reps

Seated Calf Raises:
1. 25kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 15 reps
#blog #Bodybuilding #Fitness

#MealPrepDay #Bodybuilding #Fitness
Prepared my meals for the next shifts.

#Fantasy #SciFi #Art

Abs, Shoulders, Hamstrings & Cardio

Hanging Knee-ups:
20, 25, 20 & 15 reps

LF Torso Rotation:
1. 25kg x 20 reps l/r
2. 45kg x 20 reps l/r
3. 65kg x 20 reps l/r
4. 85kg x 15 reps l/r

LF Abdominal Machine:
1. 45kg x 40 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 10 reps

Roman Chair Knee-ups:
15, 12, 12 & 10 reps

Machine Hack Overhead Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 6 reps

MTS Overhead Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 2t5kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps

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

Iso Lateral Lying Leg Curls:
1. 20kg x 10 reps
2. 25kg x 8 reps
3. 25kg x 6 reps
4. 25kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness

Chest, Triceps & Cardio

Incline Bench Presses:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4.80kg x 10 reps
5. 80kg x 8 reps
6. 80kg x 5 reps

Supersets Incline Dumbbell Flyes & Incline Dumbbell Presses:
1. 12,5kg x 15 & 15 reps
2. 15kg x 15 & 10 reps
3. 17,5kg x 12 & 8 reps
4. 20kg x 8 & 6 reps

Cable Motion Chest Press:
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 10 reps
4. 42,5kg x 10 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 6 reps

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

Treadmill 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness

#SciFi #Art #Fantasy

#heatwave

Back, Posterior Delts & Cardio

Pullups:
15, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

Wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 15 reps
3. 9kg x 10 reps
4. 9kg x 10 reps

Resistance Band Facepull (like a double Biceps):
4x10 reps

Treadmill 12% inclination:
25 minuten
#blog #Bodybuilding #Fitness

#SciFi #Art #Fantasy