Quads & Triceps
Incline Leg Presa:
1. 100kg x 50 reps
2. 150kg x 40 reps
3. 200kg x 30 reps
4. 250kg x 20 reps
5. 300kg x 15 reps
Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
Back Squat:
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg x 6 reps
Scull Crushers:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps
Reversed Grip Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
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Feeling a bit receptive to virusses lately, so not too many sets, reps and weight this week.
Deltoids, Hamstrings & Calfs.
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg (49Lbs) x 8 reps
Smith Machine Overheqd Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110Lbs) x 6 reps
Seated Overhead Barbell Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg(110Lbs) x 6 reps
Laterals:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
ATX Lying Leg Curls (plates):
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 25kg(55Lbs) x 10 reps
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 12 reps
3. 85kg (187Lbs) x 10 reps
Stqnding Bodyweight Calf Raises:
300 reps
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Back, Rear Delts & Biceps
Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg (187Lbs) x 6 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176Lbs) x 8 reps
Iso-lateral Low Row L/R:
1. 30kg x 15 reps
2. 45kg x 10 reps
3. 65kg x 8 reps
4. 75kg x 6 reps (99Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220Lbs) x 6 reps
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-latteral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg (198Lbs) x 8 reps
Narrow Grip Overhead Cable Pulldown:
1. 26kg x 15 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103Lbs) x 10 reps
Duo Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119Lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps(103Lbs)
Machine Reversed Flyes
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (27Lbs) x 10 reps
Preacher Curl Machine (stack):
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103Lbs) x 6 reps
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Thighs & Calfs
Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)
Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps
Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps
Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps
Lower Back Stretching:
10 minutes
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Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link