Ruben @sergeant@qoto.org

Crowded gym this morning. 😕

Tighs & Calfs

6 sets of Bodyweight Sissy Squats:
60, 50, 40, 30, 20 & 10 reps (sore instantly)

Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg(88lbs) x 10 reps
4. MW+60kg(132lbs) x 8 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg(771lbs) x 8 reps

Leg Press Calf Extension:
1. 200kg x 30 reps
2. 250kg x 20 reps
3. 300kg (661lbs) x 15 reps
4. 300kg x 15 reps

Seated Calf Raises:
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 60kg(132lbs) x 15 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 25 reps
3. 95kg x 20 reps
4. 115kg(253lbs) x 15 reps
#blog #Bodybuilding #Fitness

#AIArt

He's really gonna regret that someday.

Volunteers?

Also on Valentines Day...

Back & Posterior Delts

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 6 reps (176lbs)

Lat Pulldown:
1. 42,4kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg x 6 reps (176lbs)

Cable Row (semi wide):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176lbs)

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 15 reps (16.5lbs)

Reversed Peckdexk:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps (97lbs)
#blog #Bodybuilding #Fitness

Valentijnsdag brengt in mensen de romantiek naar boven...

#MadMax

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 22,5kg x 15 reps
4. 27,5kg (60lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg(33lbs) x 8 reps

Iso-Lateral Shoulder Press (Machine Hack):
1. 30kg x 15 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg(99lbs) x 8 reps

Iso-Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 12 reps
3. 30kg x 8 reps
4. 30kg(66lbs) x 8 reps

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

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg(103lbs) x 8 reps
#blog #Bodybuilding #Fitness

En dan nu even op zijn Limburgs...patatje zuurvlees.

Not fully revored after my Laryngitis last week, so I felt a little dizzy dureng my workout.

Quads & Calfs

Bodyweight Sissy Squats:
40, 30, 25, 20 & 15 reps

Static Backward Dumbbell Lunges L/R:
1. 12,5kg x 10 reps
2. 15kg x 10 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Smith machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 8 reps
4. 90kg x 6 reps

Leg Presses:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps

Leg Press Calf Extensions:
1. 100kg x 30 reps
2. 150kg x 20 reps
3. 200kg x 20 reps
4. 250kg x 15 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 18 reps
4. 85kg x 15 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps
#blog #Bodybuilding #Fitness

🤣

#SciFi #AIArt #SciFiArt #Fantasy #Art

😂🤣

#AIArt