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
Chest & Abs
Flat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 5 reps
Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 9 reps
Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 9 reps
4. 65kg x 6 reps
Supersets Decline (feet at 75cm elevation) Push ups & Hanging (rings) Reversed Crunches:
1. 15 & 20 reps
2. 12 & 20 reps
3. 10 & 15 reps
4. 10 & 10 reps
Supersets Lying Leg Raises & Superman L/R:
4 x 15 & 10 reps
Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness
Back & Posterior Delts
Pullups:
15, 10, 8 & 6 reps
Barbell Row:
1. 50kg x 12 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Lat Pulldown:
1. 55kg x 15 reps
2. 62kg x 10 reps
3. 70kg x 8 reps
4. 78kg x 6 reps
Drax Row:
1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Resistance Band Pulldown:
4 x 10 hard squeezes
Resistance Band Band Over Row:
4 x 10 Hard Squeezes
Ristance Band Reversed Flyes:
20, 15, 9 & 6 reps
Resistance Band Face Pull:
4 xb10 reps
Reversed Dumbbell aflyes:
1. 7kg x 20 reps
2. 8kg x 20 reps
3. 9kg x 15 reps
4. 9kg x 9 reps
Lower Back Stretches:
10 minutes
#blog #Bodybuilding #Fitness
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
