Ruben @sergeant@social.cleverlibre.org

Why am I even doing this? 🤪
(working hard to demolish this old body even further)
#Bodybuilding #Fitness

#Fantasy #Art

#SciFi #Fantasy #Art

#SciFi #Fantasy #Art

#China hiding #Submarines in the #Sea.

Be aware!
I made this mistake and today I'm going to see a Orthopedic specialist.

Happy #Friday folks!

Legs & Calfs

My log was purged during an uodate, so here is the short version.

Lying Leg Curls
Seated Leg Curls
Leg Extensions
Hack Squat
Sissy Squat
Back Squat
Smith Machine Standing Calf Raises
(Leg Press (Calf Extensions
Seated Calf Raises
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#SciFi #Art #Fantasy

Abs, Shoulders, Biceps & Cardio

Incline Lying Leg/Hip lifts:
15, 15, 10 & 110 reps

Hanging (rings) Reversed Crunches
20, 20, 15 & 15 reps

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. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Single arm Laterals L/R:
1.;7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps

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

Dumbbell Curls:
1. 10kg x 10 reps
2. 12,5kg x 10 reps
3. 15kg x 8 reps
4. 17,5kg x 6 reps

Treadmill at 10% inclination:
20 minutes

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Chest, Triceps & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 5 reps

Flat Bench Presses:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 5 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 5 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 6 reps

Triceps Extensions:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps
4. 35kg x 8 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

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

#Fantasy #Art

#SciFi #Art #Fantasy

Back & Posterior Delts

Lat Pulldown:
1. 47kg x 20 reps
2. 62kg x 20 reps
3. 72kg 10 reps
4. 85kg x 10 reps

Drax Row:
1. 32kg x 20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 78kg x 8 eeps

MTS HighbRow:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral Low Row:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps

Iso Lateral Front Pulldown (supinated):
1. 40kg 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. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Reversed Dumbbell Flyes:
1. 8kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg 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
#blog #Bodybuilding #Fitness

#Fantasy #SciFi #Art

Foundation Season Finale was awesome.
Can't wait for S03.

#SciFi #Fantasy #Foundation

#SciFi #Art #Fantasy