Ruben @sergeant@social.cleverlibre.org

#SciFi #Fantasy #AIArt

#Art

Mary Weiss, the lead singer of the 1960s pop group the Shangri-Las, has died at the age of 75.

https://www.youtube.com/watch?v=37UTpnPTvIk

https://pitchfork.com/news/mary-weiss-lead-singer-of-the-shangri-las-dies-at-75/

Nice!

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Deltoids & Legs

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reos
4. 25kg x 8 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

Iso Lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

Machine Seated Laterals:
1. 15kg x 15 reps
2. 25kg x 14 reps
3. 35kg x 10 reps
4. 45kg x6 reps

Lying Leg Curls:
1. 32kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Static Backward Dumbbell Lunges L/R:
1. 10kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Bodyweight Sissy Squats:
40, 30, 20 & 10 reps

Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
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Chest & Abs

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 5 reps
6. 80kg x 5 reps
7. 70kg x 6 reps
8. 70kg x 6 reps
9. 60kg x 10 reps
10. 60kg x 10 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 5 reps
5. 70kg x 5 reps
6. 70kg x 5 reps
7. 60kg x 8 reps
8. 60kg x 8 reps
9. 60kg x 8 reps
10. 50kg x 12 reps (the last two were super slow)

Machine Flyes:
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 10 reps

Lying Leg Raises:
25, 20, 20, 15, 15, 15, 15, 15, 12 & 12 reps

Roman Chair Knee-ups:
4 x 15 reps

Lying Crunches:
4 x 50 crunch3s

Standing (cable) Ab Squeezes:
50kg - 4 x 10 seconds
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Back & Posterior Delts

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

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 10 reps

Machine Hack Bend over Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 8 reps

Wide grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps

Reversed Cable Crossover:
1. 5kg x 25 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

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

Lower Back:
Superman L/R 4x10 reps

Lower Back Stretches:
10 minutes
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Leaving home for work at 4:45am

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Shoulders, Legs & Calfs
(no belt or bandages)

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 10 reps
3. 15kg x 10 reps
4. 17,5kg x 6 reps

Machine Hack Overhead Presses:
1. 25kg x 20 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 35kg x 6 reps

Lying Leg Curls:
1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 6 reps

Panatta Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 12 reps
4. 200kg x 10 reps
5. 250kg x 8 reps

Hack Squat:
1. MW x 10 reps
2. MW+20kg x 10 reps
3. MW+40kg x 10 reps
4. MW+60kg x 8 reps
5. MW+80kg x 6 reps

Incline Leg Press:
1. 150kg x 15 reps
2. 250kg x 15 reps
3. 350kg x 10 reps
4. 400kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Lower Back Stretches:
10 minutes
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#cum
😂

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#SciFi #Fantasy #Art

#SciFi #Fantasy #Art

#Fun #Humor #Humour