Ruben @sergeant@qoto.org

Humble Leg Day for recovery.

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

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg (143lbs) x 10 reps

Smith Machine Squats:
1. MW x 10 reps
2. MW +20kg x 10 reps
3. MW +40kg x 8 reps
4. MW + 60kg x 6 reps

Incline Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 200kg x 10 reps
4. 300kg (661lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Stretching:
10 minutes
#blog #bodybuilding #fitness

Back & Biceps

Pullups:
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Bend Over Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Cable Low Row:
1 25kg x 15 reps
2. 28,75kg x 12 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) 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 7 reps

Machine Preacher Curls:
1. 15kgbx 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps
#blog #bodybuilding #fitness

Schoulders & Core

Seated Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Seated Overhead Barbell Press:
1. 40kg x 20 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 50kg (110lbs) x 8 reps
5. 55kg (121lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg (38lbs) x 10 reps
5. Dropset 17,5kg > 10kg x 10, 8, 8 & 10 reps

Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (38lbs) x 15 reps

Hip Thrusts:
60kg x 10 & 10 reps
80kg x 8 & 8 reps
#blog #bodybuilding #fitness

Met dank aan @Annetvan5419

Waterkwaliteit Seine niet goed genoeg voor de triatlon op de Olympische Spelen 😱
De triatleten 1,5 km zwemmen in het rioolwater van de Seine en tussen de ratten .... maar volgens deze geïnterviewde valt de waterkwaliteit nog wel mee..🫣😄😂

Chest & Triceps

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

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 5 reps

Flat Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 9 reps
4. 80kg (176lbs) x 4 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg (165lbs) x 10 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 8 reps

Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 15 reps
#blog #bodybuilding #fitness

Leg Day (adjusted)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs x 10 reps
5. 55kg (121lbs) x 8 reps

Seated Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg (121lbs) x 15 reps
4. 70kg (154lbs) x 10 reps
5. 70kg x 8 reps

Incline Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg (551lbs) x 10 reps

Hack Squat (machine weight):
10, 10 & 10 reps

Leg Extensions:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 10 reps

Calf Presses:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg (220lbs) x 18 reps

Seated Calf (Soleus) Raises:
1. 20kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 18 reps
4. 60kg (132lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 15 reps
4. 105kg (231lbs) x 15 reps

Stretching:
10 minutes

Cardio:
2 x 30 minutes
#blog #bodybuilding #fitness

Lats & Rear Delts

Lat Pulldown:
1. 42,5kg x 30 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 6 reps

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

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 8 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 90kg (198lbs) x 10 reps

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg (220lbs) x 8 reps

Duo (Iso-lateral) Lat Pulldown:
1. 26kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps

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

5th day in a row. Taking 3 days off now, due to visiting a 3 day convention.

Shoulders & Calfs.

Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg (49lbs) x 12 reps
4. 27,5kg (60lbs) x 6 reps

Overhead Barbell Press:
1. 40kg x 15 reps
2. 45kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 50kg x 6 reps

Cable Motion Overhead Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 14 reps
4. 45kg (99lbs) x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 12 reps
4. 30kg (66lbs) x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Seated Calf (Soleus) Raises:
1. 20kg x  30 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 80kg (176lbs) 10 reps
#blog #bodybuilding #fitness

Star Catcher wants to build a space power grid to supercharge orbital industry

https://techcrunch.com/2024/07/24/star-catcher-wants-to-build-a-space-power-grid-to-supercharge-orbital-industry/

Hams, Chest, Core & Cardio

Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 15 reps
3. 40kg x 12 reps

Seated Leg Curls:
1. 25kg x 25 reps
2. 40kg x 25 reps
3. 55kg x 15 reps

Leg Extensions:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps

LF Chest Press:
1. 45kg x 25 reps
2. 65kg x 15 reps
3. 85kg x 10 reps

Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 10 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 6 reps

Hyper Extensions:
4 x 10 reps

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds

Superman L/R:
4 x 10 seconds

Stretching of the lower back:
5 minutes

Hanging Reverswd Crunches:
15, 15, 10 & 10 reps

2 x 30 minutes of Low Intensity Cardio
#blog #bodybuilding #fitness

Back & Posterior Delts

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg (154lbs) x 10 reps

DRAX Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 55kg (121lbs) x 10 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg (27lbs) x 10 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
#blog #bodybuilding #fitness

Back at it after a 14 day vacation.
Just making contact with the body.

Chest, Abs & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 7 reps

Smith Machine Incline Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg (154lbs) x 10 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 75kg (165lbs)x 8 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg (99lbs) x 20 reps

MTS Crunches:
1. 35kg x 40 reps
2. 45kg x 30 reps
3. 55kg (121lbs) x 25 reps

Triceps Extensions (bar pushdown):
1. 25kgbx 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 10 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
#blog #bodybuilding #fitness

72-Year-Old Grandmother Wins Gold In First-Ever Bodybuilding Competition

Wow!
#bodybuilding #fitness #Bodybuilding #Fitness

https://generationiron.com/72-year-old-grandmother-first-bodybuilding-competition/

Don't neglect your coffee, even when you're on vacation. ☕

Last nights view
#laachersee #Deutschland

#SciFi #Fantasy

#humor