Ruben @sergeant@social.cleverlibre.org

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Legs & Calfs (bad knees day)

ATX Lying Leg Curls:
1. 15kg x 30 reps
2. 20kg x 18 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4.85kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Back Squats:
BW x 20 reps (warming up the knees)
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg x 6 reps

Leg Presses:
1. 150kg x 15 reps
2. 250kg x 10 reps
3. 300kg x 10 reps
4. 350kg x 6 reps

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 85kg x 8 reps
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Good morning world!

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Good morning Fediverse!

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Chest & Delts

Incline Bench Preses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 8 reps
4. 80kg x 7 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 10 reps

Flat Dumbbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 10 reps
3. 35kg x 7 reps
4. 35kg x 6 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 10 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps

Machine Laterale:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 10 reps

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#monday

Back, Posterior Delts, Abs & Cardio

Pullups:
15, 15, 10 & 8 reps

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

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

Cable Row:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg x 8 reps
4. 90kg x 6 reps

Iso Lateral Supinated Pulldown:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg x 6 reps

DRAX Row:
1. 40kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

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

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps

MTS Abdominal Crunch:
1. 75kg x 40 reps
2. 85kg x 30 reps
3. 95kg x 20 reps
4. 105kg x 20 reps
5. 115kg - 4x10 seconds squeeze

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
5. 41,25kg x 20 seconds squeeze
6. 43,75kg x 20 seconds squeeze
7. 46,25kg x 15 seconds squeeze
8. 48,75kg x 15 seconds squeeze

2x30 minutes of cardio

So fed up with it for now.
Darn heat!
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I woke up at 5 am, only to discover that the sleep has left me scarred and deformed, looking like Lord Palpatine.
(more coffee is needed)