Ruben @sergeant@qoto.org

😄

Back & Posterior Delts

Lat Pulldown:
1. 47kg x 20 reps
2. 55kg x 15 reps
3. 62kg x 10 reps
4. 70kg (154lbs) x 8 reps

Reversed Grip Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 12 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps (22lbs)

Machine Reversed Flyes:
1. 15kg x 12 reps
2. 17,5kg x 10 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Bend over Barbell Facepull:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 30kg (66lbs) x 12 reps
#blog #bodybuilding #fitness

3.5 hrs of sleep :weary:

Chest, Deltoids & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 5 reps (88lbs)

Semi Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 10 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Incline Dumbbell Presses:
1. 17,5kg  x 15 reps
2. 20kg x 12 reps
3. 22,5kg x 10 reps
4. 25kg (55lbs) x 8 reps

Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 9 reps
4. 22,5kg (49lbs) x 7 reps

Overhead Dumbbell Presses:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38Lbs) x 8 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps

Triceps Extensions (machine Hack):
1./30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg (44lbs) x 8 reps
#blog #bodybuilding #fitness

Legs

My Abductors are still hurting from last time, so no fancy stuff today.

Seated Leg Curls:
1. 25kg x 50 reps
2. 40kg x 20 reps
3. 55kg x150 reps
4. 70kg x 10 reps  (154lbs)

lying Leg Curls:
1.  32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)

Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 6 reps
5. 200kg x 6 reps
6. 175kg x 6 reps

Leg Extensions:
1. 32kg x 8 slow reps
2. 32kg x 10 slow reps
3. 40kg x 8 slow reps
4. 47kg x 6 slow reps

Bodyweight Standing Calf Extensions:
300 reps
#blog #bodybuilding #fitness

Back, Rear Delts & Abs

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 60kg (tmistook it for 40kf) x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg  (176lbs) x 6 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

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

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 8kg x 10 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps

Reversed CablebCrossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Cable Crunches:
1. 40kg x 10 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 47,5kg (104lbs) x 15 reps

MTS Crunches:
1. 45kg x 25 reps
2. 55kg x 20 reps
3.. 65kg x 20 reps
4. 75kg (165lbs) x 15 reps
#blog #bodybuilding #fitness

Meal #2 - Rice, Pom Tayer, Vegetables.

Chest, Delts & Triceps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg  (176lbs) x 4 reps

Upper Chest Push Ups (feet at 100cm inclination):
20, 15, 10 & 10 reps

Flat Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 70kg x 5 reps(154lbs)

Smith Maxhine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 7 reps

Standing Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 6 reps

Triceps Extensions:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg (66lbs) x 10 reps

Rope Triceps Extensions:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 10 reps
#blog #bodybuilding #fitness

Legs!

Static Dumbbell Lunges L/R:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg (49lbs) x 6 reps

Bodyweight Sissy Squats:
40, 30, 20 & 10 reps

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 200kg x 6 reps (440lbs)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 6 reps

Seated Leg Curls:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 10 repa (136lbs)

LF Calf Extension:
1. 45kg x 20 reps
2. 55kg x 20 rwps
3. 65kg x 20 reps
4.. 75kg x 15 reps(165lbs)

Seated Calf Raises:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 15 reps
#blog #bodybuilding #fitness

Local holiday over here and everybody's in the gym.
Way too crowded. Had to mix up the order of exercises I had in mind.

Abs, Rear Delts & Back

MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 eeps
4. 75kg x 30 reps

Machine Reversed Flyes:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps

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

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 20 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps

Lat Pulldown:
1. 47kg x 20 reps
2. 62kg x 10 reps
3. 79kg x 8 reps
4. 79kg x 6 reps

MTS High Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Cable Low Row:
1. 28,75kg x 12 reps
2. 32,5kg x 10 reps
3. 36,25kg x 10 reps
4. 40kg x 8 reps

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

#SciFi #AIArt #scifi #art #Fantasy #fantasy

For those who love pictures of cats

Today's forecast

🤣
#humor

#humor #Humor

Mind the speed limit.

#SciFi #Art

#familypicture

#SciFi #Art #Humor

When you're feeling tired and don't feel like working today.