Ruben @sergeant@social.cleverlibre.org

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Legs & Calfs

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

Incline Leg Press:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 350kg x 10 reps
4. 400kg x 10 reps

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

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 repa

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

Standing Bodyweight Calf Raises:
300 reps

Lower Back Stretches:
10 minutes
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Good morning Mastodonians! ☕

🤣

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My regular day at work.

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Abs, Chest & Triceps

Hanging Reversed Crunches:
20, 20, 15 & 12 reps

Cable Crunches:
1. 40kg x 25 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 10 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 79kg x 7 reps

Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 6 reps

LF (upper) Chest Press:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Machine Flyes:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps

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

Lower Back Stretching:
10 minutes
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Back & Shoulders

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg x 6 reps

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

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Hack Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 12 reps
4. 50kg x 8 reps

Light weight Deadlift:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 6 reps

Lower Back Stretches:
10 minutes
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Good morning Mastos,
How do you like my new croqs?

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Legs/Calfs (first time since my Lung Infection)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12breps
4. 47kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 10 reps

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

Leg Extensions:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 10 reps

Horizontal Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
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Testing the water after 2,5 weeks of abcense and 1 week of antibiotics.
Not pushing myself.

Abs, Chest, Triceps

Cable Crunches:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg x 10 reps
4. 50kg x 10 reps

Hanging Leg Raises:
4 x 10 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Flat Dumbbell Press:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

LF (upper) Chest Press:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

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

Lower Back Stretches:
10 minutes
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What do you think of this?

MeWe claims to be the biggest de-centralized social network (blockchain/Web3).

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Heren!

Back & Posterior Delts

Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes

Ruben (machine hack) Riw:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps

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

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps

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

Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Lower Back.
Superman L/R 4x10 sexonds alternating

Stretching:
10 minutes
(fed up)
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