Ruben @sergeant@social.cleverlibre.org
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
Shoulders, Hamstrings & Cardio.
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps
Dumbbell Sbrugs:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 10 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps
Machine Hack Iso Lateral Iverhead Presses:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps
Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps
Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps
ATX Leg Curls:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 30kg x 6 reps
Stiff Leg Dumbbell Deadlifts:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 10 reps
4. 35kg x 10 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Chest, Triceps, Abs & Cardio.
Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 7 reps
4. 80kg x 6 reps
5. 80kg x 6 reps
Supersets Incline Dumbbell Flyes/Presses
1. 15kg x 10 & 10 reps
2. 17,5kg x 10 & 10 reps
3. 120kg x 10 & 8 reps
4. 22,5kg x 8 & 6 reps
Decline Pushups (feet at 60cm elevation):
20, 15, 12 & 10 reps
Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 6 reps
Machine Hack Triceps Ectensions:
1. 20kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
5. 95kg x 20 reps
6. 105kg x 15 reps
7. 115kg x 15 reps
8. 125kg x 10 reps
Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness
Today I stuck to a High Intensity Interval Training (HIIT) or TaBaTa.
20 seconds of exercise followed bij 10 secind rest period.
Keep repeating for 15 minutes.
#blog #Fitness #Bodybuilding
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link
Joined Feb 2023
