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Ruben

Back & Posterior Delts.

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

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

Duo Cable Row:
1. 26kg x 20 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 eeps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Resistance band Overhead Pulldown:
4 x 10 hard squeezes

Resistance band Facepull (like a double Biceps):
10, 8, 8 & 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10 reps

Lower Back Stretches:
10 minutes

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Ruben

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Ruben

Goodbye December! 👋

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Rolf Oldejans

K

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Ruben

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Ruben

Good morning Party Peeps.
I hate to break it to ya, but nothing changes.
#2024

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M. Pax

The Year of Cancer - Thoughts on Surviving 2023 #cancerfree #cancerpatient #gratititude - M. Pax mpaxauthor.com/the-year-of-can

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Ruben

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bacon popsicle 🧘🩲

Apparently dolphins are the only species other than humans that have sex for pleasure, or as my wife puts it, dolphins are the only species that have sex for pleasure.

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Ruben

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Ruben

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Ruben

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Ruben

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John Overholt

I’m all in on Mastodon. If we can’t make a go of this then I’m going to learn to live without social media.

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BiancaA

Zo op de laatste dag van het jaar wil ik toch even zeggen dat het hier op Mastodon fijn toeven is. Ik hou van al jullie gewone en bijzondere berichten en van de echtheid hier. Niet alleen het mooie maar ook het lastige en het ongemakkelijke. Ik hoop dat we elkaar, de hoop en de humor vast kunnen blijven houden in het nieuwe jaar. Dat kunnen we volgens mij allemaal wel gebruiken #Oudjaar #MastodonAppreciation

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Sheree Honeyflower

When you only drink real coffee.

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Ruben

In about an hour I will submit myself to the very last workout of 2023.
It will be a Leg Day.

Tomorrow wil be a 'pull day'.

Have fun y'all!

Iso Lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 8 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. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg x 10 reps

Back Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps (dizzy)

Hack Squats:
1. MW+20kg x 10 reps
2. MW+40kg x 10 reps
3. MW+60kg x 10 reps
4. MW+80kg x 6 reps

Incline Leg Press:
1. 200kg x 15 reps
2. 250kg x 10 reps
3. 300kg x 10 reps
4. 350kg x 6 reps

Standing Bodyweight Calf Raises:
300 eeps

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Sasha 'squirrel' Göbbels

@h5e @lisamelton The effect still is sort of dramatic for me 🤭

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Randy :mastodon: 🇪🇺 🪷

Hi,


My name is Randy! I a 36 year old Belgian, linux admin for a German company, based in Central Europe.

I’m studying Ceramics, I like to be in nature, I play disc golf and I love pizza so much it’s like a hobby
. 😁

(I migrated from a other server)


#introduction 
#pizza 
#ceramics 
#hiking 
#nature 
#linux #discgolf

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Ruben

Linda Nooitmeer uitgeroepen tot Taalstaatmeester 2023 dankzij slavernijtoespraak | Media | NU.nl
nu.nl/media/6296128/linda-nooi

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