Ruben @sergeant@social.cleverlibre.org

Shoulders & Legs

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

Machine Hack Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 10 reps

ATX Leg Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 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. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 12 reps
3. 62kg x 10 reps
4. 78kg x 8 reps

Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg x 10 reps
5. MW+80kg x 8 reps

Panatta Leg Press:
1.. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 10 reps

Smith Machine Squats:
1. 50kg x 10 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 100kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps
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Chest & Abs

Flat Bench Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 12 reps
4. 100kg x 4 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 75kg x 5 reps
5. 80kg x 3 reps

Semi Incline Dumbbell Press:
1. 25kg x 15 reps
2. 30kg x 8 reps
3. 35kg x 5 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 6 reps

Incline Reversed Crunches:
15, 15, 15 & 10

Hanging Knee-ups:
10, 10, 10 & 10 reps
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R.I.P. (81) 🙏
#shaft #Shaft #richardroundtree #RichardRoundtree

Back & Posterior Delts

Pullups:
10, 10, 10, 10, 8, 6, 6, 6, 6, 6, 6, 6, 6 & 6 reps
(total of a 100 Pullups)

Semi Wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Duo Lat Pulldown:
1. 21,25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 8 reps

Supinated grip Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 55kg x 8 reps
4. 55kg x 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 15 reps
4. 9kg 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
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Leg Day (patting myself on the shoulder)

Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 20 reps
5. 250kg x 15 reps
6. 300kg x 15 reps
7. 350kg x 10 reps
8. 400kg x 8 reps

Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps
4. 110kg x 6 reps
5. 100kg x 6 reps
6. 100kg x 6 reps
7. 90kg x 6 reps
8. 90kg x 6 reps

Iso Lateral Leg Extensions:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 8 reps
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Having a Blast!

#threema

#Halloween #halloween

Shoulders, Hamstrings & Calfs

Overhead Dymbbell Presses:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 12 reps
4. 15kg x 8 reps

Machine Hack Overhead Presses:
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 8 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 8 reps

Seated Leg Curls:
1. 45kg x 12 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Classic Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Toe Presses (seated leg press):
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps

Seated Calf Extensions:
1. 55kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
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#bladerunner #BladeRunner LAPD Headquarters
#SciFi #scifi

First time since I was grounded by the Flu.
Strength was okay but I felt depleted early.

Chest, Abs & Arms

Flat Dumbbell Presses:
1. 20kgx 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 9 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

Decline Pushups (feet at 100cm elevation):
15, 15, 12 & 10 reps

Supersets Flat Bench Press & Hanging Leg Raises:
1. 50kg x 15 reps & 15 reps
2. 60kg x 10 reps & 10 reps
3. 65kg x 10 reps & 10 reps (feeling depleted already)
4. 65kg x 7 reps & 10 reps

Supersets Scull Crushers & proceding with Hanging Leg Raises:
1. 20kg x 20 reps & 10 reps
2. 25kg x 15 reps & 10 reps
3. 30kg x 10 reps & 10 reps
4. 30kg x 6 reps & 10 reps

Straight bar Spider Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 8 reps
4. 30kg x 6 reps
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Afraid of heights?

😉

Been years since I saw Close Encounters (1977).
Watching it now.
#SciFi #Fantasy #closeencountersofthethirdkind
#closeencounters

#SciFi #Art #Fantasy

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