Ruben @sergeant@social.cleverlibre.org

In about an hour I will submit myself to the very last workout of 2023.
It will be a Leg Day.

Tomorrow wil be a 'pull day'.

Have fun y'all!

Iso Lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg x 10 reps

Back Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps (dizzy)

Hack Squats:
1. MW+20kg x 10 reps
2. MW+40kg x 10 reps
3. MW+60kg x 10 reps
4. MW+80kg x 6 reps

Incline Leg Press:
1. 200kg x 15 reps
2. 250kg x 10 reps
3. 300kg x 10 reps
4. 350kg x 6 reps

Standing Bodyweight Calf Raises:
300 eeps
#Bodybuilding #Fitness #blog

#SciFi #Fantasy #Art

#Art #Erotic

Abs, Chest & Deltoids

Hanging Reversed Crunches:
20, 20, 15 & 10 crunches

Regular Crunches:
4x50 crunches

Planking:
4x60 seconds

Supersets Flat Dumbbell Presses & Laterals:
1. 20kg x 20 reps & 7,5kg x 15 reps
2. 25kg x 20 reps & 7,5kg x 15 reps
3. 30kg x 15 reps & 10kg x 10 reps
4. 35kg x 10 reps & 10kg x 10 reps
5. 40kg x 6 reps & 12,5kg x 8 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

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

Flat Bench Press:
1. 40kg x 20 reos
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 60kg x 6 reps

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

Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness

Snake Plisken
#SciFi #Fantasy #Art #escapefromnewyork

Back & Posterior Delts

Pullups:
15, 10, 6 & 6 reps

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

Duo Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

LF Cable Row:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

Supinated grip Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Seated DRAX Row:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 14 reps
3. 8kg x 12 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10

Stretching:
19 minutes
#blog #Bodybuilding #Fitness

#SciFi #Fantasy #Art

Legs & Calfs

Squats:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 8 reps
4. 120kg x 6 reps

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

Incline Leg Presses:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 8 reos
4. 400kg x 6 reps

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

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 75kg x 10 reps
4. 95kg x 6 reps

Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg x 6 reps

Seated Toe Presses:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Horizontal Calf Extensions:
1. 65kg x 20 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps

Seated Calf Raises:
1. 20kg x 20 reps
2. 35kg x 18 reps
3. 45kg x 15 reps
4. 50kg x 15 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

Abs, Chest & Deltoids

Hanging (rings) Reversed Crunches:
30, 20, 15 & 10 reps

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 12 reps

Iso-Lateral Bench Press (seated):
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF Chest Press:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Flat Dumbbell Presses:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 7 reps
4. 32,5kg x 6 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 65kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps

LF Shoulder Press:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 6 reps
4. 45kg x 6 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

#SciFi #Art #Fantasy

Good morning Tooters!

#SciFi #Fantasy #Art

#SciFi #Fantasy #Art

#Art #Fantasy

#AI #aiart #Fantasy #Art

#SciFi #Fantasy #Art

#Fantasy #SciFi #Art

#Fantasy #SciFi #Art

And that's the 6th day in a row...

Back, Shoulders & Biceps.

Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps

LF Machine Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Iso-Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

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

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps

Straight Bar Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 6 reps

Hyper Extensions:
4 x 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

Wonen wordt in Nederland "niet erkend
en beschermd als een mensenrecht".

Ik roep al jaren dat dit het werkelijke probleem is.
Huisvesting wordt gezien als melkkoe en niet als een fundamenteel recht.

Hulde voor de VN rapporteur!