Ruben @sergeant@social.cleverlibre.org

And that's the 6th day in a row...

Back, Shoulders & Biceps.

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

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg x 10 reps

LF Machine Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Iso-Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg 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

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps

Straight Bar Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg x 6 reps

Hyper Extensions:
4 x 10 reps

Lower Back Stretching:
10 minutes
#blog #Bodybuilding #Fitness

Wonen wordt in Nederland "niet erkend
en beschermd als een mensenrecht".

Ik roep al jaren dat dit het werkelijke probleem is.
Huisvesting wordt gezien als melkkoe en niet als een fundamenteel recht.

Hulde voor de VN rapporteur!

Happy Winter Solstice!

#SciFi #Spock #StarTrek #Art #Fantasy #Iconic

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
#blog #Bodybuilding #Fitness

Good morning Mastodonians! ☕

🤣

Ze (Meteorologen) gooien er morgen maar eens een 'Code Oranje' tegenaan. wanneer winnen we nou eens wat?

De lul (Bouterse) ontspringt gewoon weer de dans! ☹️

https://www.nu.nl/buitenland/6294863/desi-bouterse-krijgt-ook-in-hoger-beroep-twintig-jaar-cel-voor-decembermoorden.html

#Art #Fantasy

My regular day at work.

#humor #fantasy

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
#blog #Bodybuilding #Fitness