Ruben @sergeant@qoto.org

Remnants Day (Quads):

Leg Presses:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)

Bodyweight Sissy Squats:
20, 20, 15 & 12 reps

Wide Stance Hack Squat:
1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)

Leg Extension:
1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
#blog #bodybuilding #fitness

Shoulders, Hamstrings & Calfs

Overhead Dumbbell Press:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg (55lbs) x 8 reps

Overhead Barbell Press:
1. 30kg x 20 reps
2. 40kg x 14 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 6 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 8 reps

Seated Leg Curls:
1. 45kg x 25 reps
2. 65kg x 20 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Lying Iso-lateral Leg Curls:
1. 20kg x 12 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg (66lbs) x 6 reps

Bodyweight StandingvCalf Raises:
300 reps
#blog #bodybuilding #fitness

Chest & Abs

Flat Bench Press:
1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps(154lbs)

Smith Machine (upper) Chest Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Dumbbell Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 15 reps

MTS Chrunches:
1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
#blog #bodybuilding #fitness

🤣 ☕

Back & Posterior Delts

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)

LF Row:
1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)

Iso-lateral High Row:
1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)

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

Reversed Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)

Flat Bench Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps

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

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

10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.
#blog #bodybuilding #fitness

I was planning on a Leg Day, but I had to adjust due to a spontanious injury.

Back Squat:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back :weary: )

Stretching and massaging with a hard foam roller.
Continue workout and adjust.

One Leg Press L/r:
1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps

Regular Leg Press:
1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps

Leg Extension:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps

Seated Calf Extension:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps

LF Toe Presses (Leg Press):
1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

And again:
Stretching and massaging with a hard foam roller.

Cable Crunches combined with vacuum pose:
1. 40kg x 30 reps
2..40kg x 30 reps
3. 42,5kg x 20 reps
4. 42,5kg x 20 reps
#blog #bodybuilding #fitness

Care for some Cable Crunches?
#bodybuilding #fitness #femalefitness #beauty

Overheden zoeken nog steeds naar mogelijkheden om totale controle over de privécommunicatie van haar onderdanen te verkrijgen.

Ik heb het nu al warm.
En wat een vuurwerk vannacht! Mijn vrouw zat rechtop in bed! 🌩️

High speed workout with less than 30 seconds rest in between sets.

Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 7 reps

Seated Overhead Barbell Presses
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 45kg x 10 reps
4. 50kg(110lbs) x 6 reps

Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg(66lbs) x 8 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Deadlift:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg (242lbs) x 6 reps
( it's been over a year)
#blog #bodybuilding #fitness

The general idea is to ware out the Pecs.

Incline Bench Press:
1. 20kg x 30 reps
2. 40kg x 30 reps
3. 50kgbx 20 reps
4. 60kg x 15 reps
5. 70kg x 10 reps
6. 80kg x 7 reps
7. 80kg x 5 reps
8. 85kg(187lbs) x 3 reps
9. 85kg x 3 reps
10. 70kg (154lbs) x 10 reps
11. 70kg x 6 reps
12. 70kg x 6 reps

Smith Machine Flat Bench Press:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg (132lbs) x 9 reps
5. 70kg (154lbs) x 6 reps
6. 70kg x 6 reps
7. 60kg x 8 reps
8. 60kg x 12 rwps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

LF Abdominal Crunches:
1. 35kg x 50 reps
2. 45kg x  50 reps
3. 55kg x 30 reps
4. 65kg x 20 reps
5. 65kg x 20 reps
6. 65kg x 20 reps
7. 65kg x 20 reps
8. 65kg x 20 reps
#blog #bodybuilding #fitness

#fact

Diet is just as important as working out.

Back & Rear Delts

Supersets Pullup & Barbell Row:
1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 12 eeps
3. 8 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps

Supersets Lat Pulldown & Cable Row:
1. 42,5kg x 20 reps & 42,5kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 8 eeps & 70kg x 8 reps

Supersets Iso-lateral High Row & Iso-lateral Low Row:
1. 40kg x 20 reps & 40kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 10 reps & 70kg x 6 reps

Reversed Cable Crossover:
1. 2,5kg x 40 reps
2. 7,5kg x 25 reps
3. 12,5kg x 15 reps
4. 12,5kg x 10 reps

Machine Reversed Flye:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
#blog #bodybuilding #fitness

Oh my God! This is horrible.

Fabiana Veras was found by a co-worker after being attacked by a strange man.

Veras, who worked at a clinic as a psychologist, was found by a co-worker around 6pm local time. She had been bound and gagged and had clear cuts on her hands and all over her body. The Sun reported that CCTV showed footage of a man entering the clinic around 5pm. He was wearing a face mask, glasses, gloves, and a covering on his head.

Police reported that the man took Veras’ phone with him. It was found destroyed, along with three knives, two brass knuckles, and a pistol that was stained with blood. João Carvalho was arrested on Wednesday at his home in Natal, which is over 140 miles away from where the crime was committed.

https://generationiron.com/female-bodybuilder-stabbed-death-work/

#bodybuilding #fitness #crime

Shoulders, Legs & Calfs

Overhead Barbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 8 reps
5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

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

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 65kg x 15 reps
3. 95kg (209lbs) x 8 reps
4. 105kg (231lbs) x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (x121lbs) x 6 reps

Back Squats:
1. 20kg x 15 reps
2. 50kg x 12 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg (264lbs) x 6 reps

Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 12 reps
4. 400kg (881lbs) x 10 reps

Leg Extensions:
1. 32kg x 10 reps
2. 47kg x 10 reps
3. 62kg x 10 reps
4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #Fitness

#SciFi #Fantasy

😜

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 9 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x (132lbs) x 7 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps (pecs running out of juice)
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 4 reps

Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps

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