Ruben @sergeant@qoto.org

#mealprepday
Fried Rice, Rice, Fish, Chicken, Vegetables and the Beef was still cooking.

Back & Posterior Delts

Chinning:
12, 10, 8 & 8 reps

T-Bar Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps(143Lbs)

Barbell Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176Lbs)

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 10 reps

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

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176Lbs) x 8 reps
4. 80kg x 8 reps

Iso-lateral High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps (176Lbs)

Machine Reversed Flyes
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 8 reps

Reversed Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg (27Lbs) x 10 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg (27Lbs) x 8 reps
#blog #Bodybuilding #Fitness

Quads & Triceps

Panatta Leg Press:
1. 25kg x 40 reps
2. 50kg x 40 reps
3. 75kg x 40 reps
4. 100kg x 30 reps
5. 125kg x 30 reps
6. 150kg x 25 reps
7. 175kg x 20 reps
8. 200kg x 20 reps
9. 225kg x 15 reps
10. 250kg (551Lbs) x 10 reps

Hack Squat:
1. MW x 15 reps
2. MW+20kg x 15 reps
3. MW+40kg x 10 reps
4. MW+60kg (apprx. 220Lbs) x

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 12 reps
4. 65kg x 8 reps (143Lbs)

Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 40kg x 20 reps
3. 50kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 25 reps
2. 12,5kg x 20 reps
3. 15kg x 15 reps
4. 17,5kg (38Lbs) x 15 reps
#blog #Bodybuilding #Fitness

Deltoids, Hamstrings, Calfs & Cardio

Cable Overhead Presses:
1. 10kg x 30 reps
2. 20kg x 20 reps
3. 30kg x 20 reps
4. 40kg x 15 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps

MTS Shoulder Press:
1. 60kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 12 reps
4. 90kg x 8 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 12 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps

Leg Press Calf Extension:
1. 45kg x 25 reps
2. 60kg x 25 reps
3. 85kg x 20 reps
4. 110kg x 15 reps

LF Calf Extension:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

25 minutes of Cardio
#blog #Bodybuilding #Fitness

Super extreem dit...

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!