Ruben @sergeant@social.cleverlibre.org

Darn heat in the gym. 🥵

Anyway, Back & Posterior Delts on the menu.

Pullups {pronated}:
10, 10, 10 & 10 reps

Pullups (supinated):
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

Dubbel Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Lat Pulldown:
1. 42,5kg 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 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 10 reps

Reversed Peckdeck:
1. 25kg x 15 reps
2. 32k x 10 reps
3. 40 x 10 reps
4. 40kg x 8 reps
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Eerherstel voor schrijver en verzetsheld Anton de Kom, excuses aan familie | Binnenland | NU.nl
https://www.nu.nl/binnenland/6268706/eerherstel-voor-schrijver-en-verzetsheld-anton-de-kom-excuses-aan-familie.html

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Quads & Calfs

Hack Squat:
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 10 reps
6. MW + 100kg x 6 reps

Leg Presses:
1. 200kg x 10 reps
2. 300kg x 10 reps
3. 400kg x 10 reps
4. 450kg x 8 reps

Barbell Squats:
1. 20kg x 20 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps

Leg Extensions:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps
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Got up at 04:15 am, feeling all warm and moist (darn heat), tired. Looking at my sports bag thinking 'f*ck, it's Leg Day!'
I'm so looking forward to my vacation. 😔

Moments ago I cleaned up the coffemaker machine at work. The milkpowder totally clogged up the machine. Make me wonder what that stuff will do to your vains.