Ruben @sergeant@social.cleverlibre.org

Waiting for my wife to finish the fish. Hungry! 🍽️

@bomkatt @s1m0n4 Okay, okay, you got my attention. I just pressed your 'follow' button. Satisfied? 😆😉

#Art #Fantasy

And NOW It's Thursday!!!
It's going to be a good one,
I just know it
😆

@s1m0n4 I don't like to waste time in the gym. I'm trying to cause as much trauma in the shortest amount of time. I often joke that the faster I train the sooner I can enjoy my coffee. ☕😆

Oh, and about the high reps. A rep range between 6-10 just doesn't cut it anymore. My body isn't too impressed with that. Did that for years but the high rep range gives me a better pump, more hypertrophy and way more satisfaction.

@s1m0n4 Yes, you should that.

@s1m0n4 My workouts usually take somewhere between 60-90 minutes. I keep my recovery between the sets limited to 30-60 seconds, so I workout on a high gear.

@s1m0n4 How long does 'what' takes? Can you be more specific?

@s1m0n4 It all depends on what you're teying to accomplish. Are you trying to get stronger? Are you trying to recrute as much muscle viber as possible? Or are you chasing the pump?
All of these require a different aproach. None of them is wrong.

I often incorporate the Push up in my Chest regimen. I do it as a first exercise to warm up and get as much blood into the muscle before a start lifting weights, or I can do them as a finisher to exhaust the muscle. The latter I can do with slow full ROM or with fast reps without the full ROM.

It doesn't matter if the rest of your workout is strict. It's allowed to cheat with one exercize if the rest is performed with proper form.

@s1m0n4 Something in between.

Shoulders, Hamstrings & Calfs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 14kg x 20 reps
3. 18kg x 15 reps
4. 20kg x 10 reps
5. 22kg x 8 reps

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

Machine Hack Front Press:
1. 25kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Laterals:
1. 12,5kg x 30 reps
2. 20kg x 20 reps
3. 27,5kg x 15 reps
4. 35kg x 10 reps

Power Hamstrings Curls:
4 x 15 reps

Lying Iso Lateral Leg Curls:
1. 10kg x 15 reps
2. 14kg x 15 reps
3. 20kg x 12 reps
4. 30kg x 6 reps

Stiff Legged Dumbbell Deadlifts:
1. 16kg x 15 reps
2. 18kg x 15 reps
3. 20kg x 15 reps
4. 22kg x 15 reps

Calf Extensions (Leg Press):
1. 40kg x 40 reps
2. 80kg x 30 reps
3. 120kg x 20 reps
4. 160kg x 18 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 17 reps

Cf Extensions inear Hack Squat):
1. 40kg x 18 reps
2. 60kg x 18 reps
3. 80kg x 15 reps
4. 80kg x 15 reps
#blog #BodyBuilding #Fitness