Ruben @sergeant@qoto.org

I got up early and there was a worm.
Happy Monday y'all! ☕

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 7 reps
4. 40kg(88Lbs) x 6 reps
5. 40kg x 5 reps

Incline Dumbbell Presses:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 27,5kg x 10 reps
4. 30kg(66Lbs) x 8 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps (154Lbs)
4. 70kg x 6 reps

Bodyweight Dips:
10, 10, 6 & 6 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 15 reps
4. 75kg(165Lbs) x 10 reps

Combined Leg/Hip lift & Crunches:
4 x15/30 reps

Hanging Knee-ups (reversed crunches):
20, 20, 15 & 15 reps

25 minutes of Cardio.
#blog Bodybuilding #Fitness

😆

Ever since I woke up at 5am I heard the voice of David Bowie repeating the call 'Ground Control to Major Tom'.
Even after 2 mugs of coffee he won't shut up.

#Fantasy

#SciFi #Fantasy #Art

Just a moderate Back day. Still not feeling fit.

Duo Cable Row:
1. 26kg x  20 reps
2. 33kg x 20 reps
3. 40kg x 15 reps
4. 61kg x 10 reps
5. 75kg x 8 reps

Duo Lat Pulldown:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 10 reps
4. 40kg x 6 reps

Barbell Row:
1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps

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

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

25 minutes of Cardio.
#blog #Bodybuilding #Fitness

#AIArt

#AIArt

#AIArt

Guess what's in the air?

Preach!

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
#blog #Bodybuilding #Fitness

Meanwhile somewhere in South Korea.

Being an #adult is all about #inspiration .

🤣

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
#blog #Bodybuilding #Fitness