Ruben @sergeant@social.cleverlibre.org

Happy Saturday Mastodians! ☕

#SciFi #Fantasy #Art

#SciFi #Fantasy #Art

#Fantasy #SciFi #Art

#Fantasy #SciFi

What karma looks like...

Heat or no heat!

Legs, Calfs & Abs.

Lying Leg Curls:
1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg x 8 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 15 reps
4. 55kg x 15 reps

Bodyweight Sissy Squats:
40, 30, 20 & 15 reps

Dumbbells Static Reversed Lunges:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Incline Leg Presses (slow reps):
1. 100kg x 20 reps
2. 150kg x 15 reps
3. 200kg x 10 reps
4. 250kg x 8 reps
5. 300kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 12 reps
4. 78kg x 10 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 15 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg x 15 reps
4. 115kg x 10 reps

Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 25 reps
3. 48,75kg x 20 reps
4. 48,75kg x 20 reps

'nough done!
Been 3 days since I've seen the gym, but it feels like a year and I don't want to fall behind.

Sudden high temperatures & humidity having a negative impact on my energy output, so I take longer rest periods than usual between my sets.

But I have prevaled!
#blog #Bodybuilding #Fitness

1959 Corvette

Chest, Biceps & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 26kg x 20 reps
3. 34kg x 15 reps
4. 40kg x 10 reps
5. 44kg x 4 reps

Smith Machine Bench Press (Pectoralis Minor}:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 8 reps
5. 70kg x 4 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg x 4 reps

Technogym Chest Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 65kg x 6 reps

Peck Deck:
1. 40kg x 10 reps
2. 45kg x 10 reps
3. 50kg x 8 reps
4. 55kg x 6 reps

LF Iso Lateral Biceps Curls:
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 10 reps

Straight Bar Biceps Curls'
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps

2 x 30 minutes of cardio
#blog #Bodybuilding #Fitness

Letterlijk IEDEREEN laat zijn hond hier schijten!

Rietlandpark, Amsterdam Oost

😂

#Humor

Back, Rear Delts, Abs & Cardio.

Pullups:
15, 10, 10 & 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Lying T-bar row:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Iso LateralnWide Pulldown:
1. 40kg x 20 reps
2. 80kg x 15 reps
3. 120kg x 10 reps
4. 120kg x 6 reps

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

Technogym Pulldown:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 20 reps
2. 20kg x 15 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Cable Crunches:
1. 40kg x 50 reps
2. 43,75kg x 30 reps
3. 47,5kg x 20 reps
4. 47,5kg x 20 reps

Standing Cable Crunch (hold & squeeze):
47,5kg 4 x 10 seconds

Hammerstrength Crunch (hold & squeeze)
1. 15kg x 20 seconds squeeze & 10 crunches
2. 25kg x 20 seconss squeeze & 10 crunches
3. 30kg x 20 seconds squeeze & 10 crunches

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

Way too soon

Quads & Calfs

Hack Squat:
1. MW x 10 reps (getting the knees in da mood)
2. MW + 20kg x 10 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 109kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 10 reps

Pendelum Squat:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 150kg x 10 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

BW Standing Calf Raises:
300 reps
#blig #Bodybuilding #Fitness

Fitness Influencer Larissa Borges Passed Away At 33 Years Old After Double Cardiac Arrest.
The 33-year-old fell into a coma for a week before tragically passing away.
It is currently unknown what caused Borges to slip into cardiac arrest. There will be a full post-mortem analysis and investigation.

https://generationiron.com/larissa-borges-passed-away-cardiac-arrest/
#health #femalefitness #Fitness #Bodybuilding

🤔