Ruben @sergeant@qoto.org

Back & Posterior Delts

Pullups:
15, 12, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps (154Lbs)

Machine Hack Bend Over Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)

Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps (176Lbs)

Iso-lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps (198Lbs)

Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198Lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154Lbs)

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps (38Lbs)

Reversed Peckdeck:
1. 25kg xb20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps (103Lbs)
#blog #Bodybuilding #Fitness

Ik stapte op mijn werk naar buiten voor een buitenronde en ik rook iets. Bloesem staat al in bloei. Ik nam ook Hommels en Bijen waar. Lente treedt vroeg in dit jaar.
Voor velen een verademing (ik hou van de lente), maar ook wel zorgelijk. We hebben gewoon geen winters meer.
Ik hoop niet dat we weer zo'n extreem droge/hete zomer krijgen.

#Humor

Peekaboo!

#SciFi #Fantasy #Art

4 hrs of sleep.
Legs & Shoulders

Supersets Bodyweight Sissy Squats & Iso-lateral Lying Leg Curls
1. 60 reps & 20kg x 30 reps
2. 50 reps & 20kg x 30 reps
3. 40 reps & 20kg x 30 reps
4. 30 reps & 20kg x 20 reps
5. 22 reps & 20kg (44lbs)x 20 reps

Supersets Incline Leg Press & ATX Leg Curls:
1. 100kg x 30 reps & 15kg x 15 reps
2. 200kg x 20 reps & 15kg x15 reps
3. 300kg x 15 reps & 15kg x 15 reps
4. 350kg (771lbs)x 15 reps & 15kg (33lbs)x 15 reps

Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 20 reps
4. 95kg (209lbs) x 15 reps

Reversed Iso-Lateral Shoulder Press:
1. 35kg x 30 reps
2. 35kg x 30 reps
3. 55kg x 20 reps
4. 65kg(43lbs) x 15 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30(66lbs)kg x 10 reps

MTS Shoulder Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg (154lbs) x 10 reps
#blog #Bodybuilding #Fitness

Good morning Mastodonians! ☕

#AIArt #Fantasy

I didn't visit the gym today.
But after Meal Prep I did a home Interval training.

20 seconds of High Knees
10 seconds of rest
20 seconds of Burpees
10 seconss of rest
20 seconds of Mountain Climbers
10 seconds of rest
20 seconds of Squat Jymps
10 seconds of rest
20 seconds of Dumbbell Stiff Leg Deadlifts
10 seconds of rest

3 rounds of this, followed by a 300 reps of bodyweight Standing Calf Raises

Meals are Rice, Vegetables, Chicken, Beef and Fish.
#blog #Bodybuilding #Fitness #MealPrep

#SciFi

#SciFi

#SciFi

#SciFi

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg(88lbs) x 10 reps
4. 45kg(99lbs) x 6 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 80kg(176lbs) x 6 reps
4. 80kg x 6 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg(154lbs) x 6 reps
4. 70kg x 5 reps

Super Incline Iso-Lateral Bench Press:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg(154lbs) x 8 reps
4. 70kg x 8 reps

Cable Crossover:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg(55lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 40 reps
2. 50kg x 25 reps
3. 57,5kg(126lbs) x 15 reps
4. 57,5kg x 15 reps

MTS Abdominal Crunch:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4.. 95kg(209kbs) x 15 reps

Roman Chair Knee-ups:
4x15 reps
#blog #Bodybuilding #Fitness

Back & Posterior Delts

Lat Pulldown:
1.47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps (187lbs)

Seated DRAX Riw:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)

Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
3. 62kg x 8 reps(136lbs)

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps(176lbs)

Iso-Lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 10 reps(176lbs)

Iso-Lateral Supinated Front Pukldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154lbs)

Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg(198lbs) x 8 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Dumbbell Flyes:
1. 5kg x 15 reps
2. 7kg x 12 reps
3. 8kg x 10 reps
4. 8kg (17lbs) x 10 reps
#blog #Bodybuilding #Fitness

#SciFi #Fantasy #AIArt