Ruben @sergeant@social.cleverlibre.org

Quad Day

Sissy Squats:
40, 30, 20 & 10 reps

Smith Machine Static Lunges R/L:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps

Incline Leg Presses:
1. 100kg x 20 slow reps
2. 150kg x 15 slow reps
3. 200kg x 10 slow reps
4. 200kg x 10 slow reps

Leg Extensions:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

The trick is to extend the Time Under Tension with less weight.
I haven't felt that sore in a while.
Shaking Legs Syndrome.
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My wife just asked me why I was grinning. I was having a flashback from 'the files of Police Squad'.

I think I'm gonna dig up some episodes somewhere.

Due to a keyboard malfunction I couldn't log my workout But basically this is it.

Shoulders, Hamstrings & Calfs.

5 sets of Overhead Dumbbell Presses
4 sets of Dumbbell Laterals
4 sets of Iso Lateral Overhead Presses
4 sets of Machine Laterals

4 sets of ATX Lying Leg Curls
4 sets of Seated Leg Curls
4 sets of Iso Lateral Lying Leg Curls

4 sets of Standing Calf Raises
4 sets of Seated Calf Raises
4 sets on the Calf Extension Machine

25 minutes of steady state cardio on a 12% incline Treadmill
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Chest, Triceps, Abs & Cardio.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 8 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps
5. 70kg x 6 reps

Seated Cable Motion Presses:
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 20 reps
4. 42,5kg x 15 reps
5. 50kg x 10 reps

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

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

Cable Crunches:
1. 45kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg x 20 reps
4. 47,5kg x 15 reps

Roman Chair Knee-ups:
4 x 15 reps

Treadmill inclination at 15%:
25 minutes
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#Photobomb

Good 'morning' that is. ☕

😂

#humor

#SciFi #Fantasy #Art

#SciFi #Fantasy #Art

The rare moment you enjoy 7.5 hrs of sleep, having the day off, wifey's still asleep and you enjoy the peace & quite of the early hours. Just me and my #coffee.
Priceless.

#SciFi #Fantasy #Art

Back, Posterior Delts & Cardio.

Drax Rowing Machine:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 10 reps
5. 55kg x 10 reps

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

MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Wide grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 80kg x 8 reps

Iso LateralnFront Pulldown (supinated grip):
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

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

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

Treadmill 12% inclination:
25 minutes
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It is pre-Friday people, so one more day. Hold on to your coffee.
I will. ☕ ☕ ☕

Quads only:

Squats:
1. BW x 20 reps
2. 20kg(bar) x 20 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 130kg x 5 reps

Hack Squats:
1. MW+20kg x 15 reps
2. MW+40kg x 12 reps
3. MW+60kg x 10 reps
4. MW+80kg x 8 reps

Incline Leg Presses:
1. 100kg x 30 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Smith Machine Squats (faster pumping movements):
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 12 reps
4. 62kg x 10 reps

'nough done!
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#SciFi #Fantasy #Art

Hamstrings, Calfs & Cardio

Stiff Leg Dumbbell Deadlifts:
1. 2x20kg x 20 reps
2. 2x25kg x 15 reps
3. 2x30kg x 10 reps
4. 2x35kg x 10 reps

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

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

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 75kg x 8 reps

Smith Machine StandingbCalf Raises:
BW + 30kg x 300 reps

Treadmill inclination at 12%:
20 minutes
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