Ruben @sergeant@qoto.org

Back & Rear Delts

Lat Pulldown:
1. 40kg x 30 reps
2. 55kg x 20 reps
3. 70kg x 12 reps
4. 85kg (187lbs) x 7 reps

Iso-lateral Cable Row:
1. 26kg x 20 reps
2. 40kg x 15 reps
3. 54kg x 10 reps
4. 68kg (149lbs) x 8 reps

Overhead Pronated Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg (134lbs) x 8 reps

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

High Row:
1. 70kg x 15 reps
2. 90kg x 12 reps
3. 110kg x 10 reps
4. 120kg (264lbs) x 8 reps

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

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

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

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 6 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (97lbs) x 10 reps
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Shoulders, Calfs & Lower Spine.

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 10 reps

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

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Hip Thrusts:
1. 60kg x 10 reps
2. 80kg x 10 reps
3. 100kg x 10 reps
#blog #bodybuilding #fitness

Kai Green

#bodybuilding

Chest & Abs

Flat Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 90kg (198lbs) x 5 reps
7. 100kg (220lbs) x 3 reps

Incline Bench Press:
1. 50kg x 15 reps
2.  60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg x 176lbs) x 5 reps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 10 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 5 reps

Seated Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 12 reps
4. 95kg (209lbs) x 8 reps

MTS Crunches:
1. 65kg x 40 reps
2. 75kg x 30 reps
3. 85kg x 20 reps
4. 95kg (209lbs) x 20 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg (99lbs) x 15 reps
4. 45kg x 15 reps
#blog #bodybuilding #fitness

#fantasy #SciFi

#SciFi #Fantasy

#SciFi #Fantasy

Slowly returning to where I was before the injuries kicked in.

Leg Day.
Back Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg (881lbslbs) x 8 reps

Hack Squats:
1. MW x 15 reps
2. MW+20kg x 10 reps
3. MW+40kg (88lbs) x 8 reps

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 65kg x 10 reps
4. 85kg (187lbs) x 8 reps

Standing Iso-lateral Leg Curls L/R (machine hack):
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 35kg (77lbs) x 8 reps

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

Stretching:
10 minutes
#blog #bodybuilding #fitness

#humor #starwars #SciFi

12 hrs shift today, but I'm off tomorrow.
Have a good one y'all.
☕

Back & Posterior Delts

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs)  x 6 reps

Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 18 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps

Narrow Grip Cable Row:
1. 42,5kg x 15 reps
2. 60kg x 10 reps
3. 80kg (176lbs) x 8 reps
4. 100kg (220lbs) x 6 reps

Supinated Grip Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 8 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Reversed Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg (121lbs) x 8 reps

Dumbbell Reversed Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps
#blog #bodybuilding #fitness

Shoulders & Calfs

Overhead Barbell Presses:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 8 reps
5. 55kg x 6 reps
6. 55kg x 6 reps
7. 50kg x 8 reps
8. 50kg x 8 reps
9. 50kg x 8 reps
10. 45kg x 10 reps
11. 45kg x 10 reps
12. 45kg x 10 reps

Standing Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

One Arm Alternating Laterals:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 12,5kg (27lbs) x 10 reps

Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg  (198lbs) x 15 reps
4. 100kg (220lbs) x 15 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps

Seated LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 15 reps
5. 95kg (209lbs) x 14 reps
6. 105kg (231lbs) x 10 reps
#blog #bodybuilding #fitness

#humor

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg 10 reps
4. 45kg x 6 reps (99lbs)

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg (77lbs) x 7 reps

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

Cable Motion Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 50kg x 10 reps

Cable Crunches:
1. 41,25kg xv40 reps
2. 43,75kg x 30 reps
3. 46,25kg x 30 reps
4. 48,75kg (108lbs) x 20 reps

Hanging Reversed Crunches:
20, 20, 15 & 15 reps
'nough done!

#blog #bodybuilding #fitnesa

Leg Day

Leg Presses:
1. 50kg x 30 reps
2. 100kg x 20 reps
3. 200kg x 15 reps
4. 300kg x 10 reps
5. 350kg (771lbs) 8 reps

Back Squats (formality):
1. 20kg x 15 reps
2. 40kg x 10 reps
3. 60kg x 8 reps
4. 80kg (176lbs)x 6 reps

Bodyweight Sissy Squats:
4 x 15 reps

Leg Extensions:
1. 25kg x 15 reps
2. 45kg x 15 reps
3. 65kg x 10 reps
4. 65kg (143lbs)x 10 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg (88lbs)x 8 reps
(all reps take a 2 seconds squeeze)

Stretching of the Abductors & Hip Flexors:
10 minutes
#blog #bodybuilding #fitness

Happy Monday folks!

Back & Posterior Delts.

MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg (198lbs) x 6 reps

Iso-lateral Low Row:
1. 60kg x 12 reps
2. 80kg x 10 reps
3. 100kg x 6 reps
4. 100kg (220lbs) x 6 reps

Front Pulldown:
1. 50kg x 20 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 100kf (220lbs) x 6 reps

Semi Wide Cable Row:
1. 40kg x 15 reps
2. 54kg x 10 reps
3. 68kg (149lbs) x 8 reps
4. 68kg x 8 reps

Duo Lat Pulldown:
1. 40kg x 15 reps
2. 54kg x 12 reps
3. 61kg (134lbs) x 8 reps
4. 61kg x 8 reps

Bodyweight Hyper Extensions:
4 x 15 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x(27lbs)  10 reps

Reversed Peckdeck Flyes:
1. 32kg  x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps

Stretching of the Lower Back:
10 minutes
#blog #bodybuilding #fitness