Ruben @sergeant@qoto.org

Poor excuse for a Leg Traing, but it have to make do.
I hope my tendons heal soon so I can ad sufficient resistance again.

Technogym Leg Press:
1. 40kg x 40 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 10 reps
5. 120kg x 10 reps

Hack Squats:
1. MW x 10 reps
2. MW x 10 reps
3. MW + 20kg x 8 reps
4. MW + 20kg x 6 reps

Iso-lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

Hip Stretching:
5 minutes

Glute Bridges:
60kg, 4 x 10 reps

Lower Back Stretching:
5 minutes

Calf Extensions (Leg Press):
1. 50kg x 30 reps
2. 70kg x 20 reps
3. 90kg x 20 reps
4. 110kg x 15 reps

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

Seated Calf Raises:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 15 reps

Bodyweight Standing Calf Raises:
100 reps
#blog #bodybuilding #fitness

#SciFi

#freud

5th day i a row, so I could affort to keep a low profile today.

Back & Biceps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 18 reps
3. 55kg x 15 reps
4. 62kg x 10 reps
5. 70kg x 8 reps
6. 78kg x 6 reps (171lbs)

Duo Cable Row:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps (134lbs)

LF Pulldown:
1./45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 10 reps
4. 75kg x 8 reps (165lbs)

Iso-lateral High Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 10 reps
4. 110kg x 6 reps (242lbs)

Machine Preacher Curls:
1. 20kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 10 reps
4. 40kg x 6 reps (88lbs)

Incline Seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 15 reps
4. 12,5kg (27lbs) x 8 reps
#blog #bodybuilding #fitness

Shoulders & Triceps

Overhead Dumbbell Presses:
1. 10kgbx 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 8 reps
5. 25kg x 10 reps
6. 25kg x 9 reps
7. 25kg x 8 reps
8. 25kg xb6 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 12,5kg x 15 reps
5. 15kg (33lbs) x 10 reps
6. 15kg x 10 reps
7. 17,5kg 38lbs) x 6 reps
8. 17,5kg x 6 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 35kg x 10 reps

Lying Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

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

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 6 reps (88lbs)

Incline Dumbbell Presses:
1..20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 12 reps
4. 27,5kg x 10 reps
5. 30kg x 8 reps (66lbs)

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
5. 70kg x 4 reps (154lbs)

Seated Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps
5. 85kg x 10 reps (187lbs)

Cable Crunches:
1.  41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 25 reps
5. 48,75kg x 20 reps

MTS Crunches:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 25 reps
4. 75kg x 20 reps
5. 85kg x 20 reps
#blog #bodybuilding #fitness

Cautiously added some Leg Presses back in my regimen.
Gotta be careful not to develop a Bursitis.

Leg Press:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg x 12 reps
5. 250kg x 10 reps

ATX Leg Extensions:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 40kg x 10 reps
5. 50kg x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 18 reps
3. 75kg x 12 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 40kg x 12 reps
3. 55kg x 6 reps
4. 55kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps

10 minutes of targeted stretching (Abductors & Hip Flexors).
#blog #bodybuilding #fitness

Wanneer je op 10-hoog in de Bijlmer woont en Odido wil jou ook graag 5G internet verkopen.

Back & Posterior Delts.

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Wide Grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

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

Straight arm Pushdown:
1. 21,25kg x 15 reps
2. 25kg x 12 reps
3. 28,75kg x 10 reps
4. 32,5kg x 8 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps
#blog #bodybuilding #fitness

Psycadelic workout today. Gonnabtake 2 days ofd due to circumstances.

Deads/Hams/Abs/Calfs/Chest

Deadlifts (recovery):
1. 40kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 8 reps
4. 100kg x 6 reps

Seated Leg Curls:
1. 35kg x 25 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Leg Extensions:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 40kg x 10 reps
4. 55kg x 8 reps

LF Abdominal Crunches:
1. 35kg x 30 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 25 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 35kg x 20 reps
3. 45g x 20 reps
4. 60kg x 15 reps

Toe (Leg) presses:
1. 25kg x 25 reps
2. 45kg x 25 reps
3. 65kg x 25 reps
4. 90kg x 20 reps

LF Calf Extensions:
1. 45kg x 25 reps
2. 55kg x 25 reps
3. 65kg x 20 reps
4. 75kg x 20 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 10 reps
5. 40kg x 8 reps

Flat Bench Presses:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 70kg x 6 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps

15 minutes of stretching
#blog #bodybuilding #fitness

#SciFi #Fantasy

Back & Rear Delts

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 69kg x 10 reps
4. 70kg x 10 reps

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

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

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 7 reps

DRAX row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4.b55kg x 8 reps

MTS High  Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Reversed Flyes:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg x 8 reps

Superman (lower backl:
L/R 4 x 10 reps

Stretching:
10 minutes
#blog #bodybuilding #fitness

Chest & Delts

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps

Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF (incline) Chest Press:
1. 45kg x 20 reps
2. 55kg x 12 reps
3. 65kg x 8 reps
4. 75kg x 6 reps

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

Cable Motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps + dropset

LF Shoulder Press:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps

MTS Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
#blog #bodybuilding #fitness

Calfs, Legs & Abs

Bodyweight Standing Calf Raises:
300 reps

LF Calf Extension:
45kg x 100 reps

S3ated Calf Raises:
20kg x 100 reps

Lying Iso-lateral Leg Curls:
1. 10kg x 20 reps
2. 20kg x 10 reps
3. 30kg x 6 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 20 reps
4. 55kg x 15 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Therapeutic Stiff Leg Deadlift (Lower Back is giving me warnings):
40kg. 4 x 10 reps

Technogym Leg Press:
40kg x 100 reps

Leg Extension:
35kg x 100 reps

15 minutes of stretching

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 30 seconds

LF Abdominal Crunch:
1. 35kg x 50 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg x 20 reps
#blog #bodybuilding #fitness

Had to drag myself through it, but the suffering is done!

Back & Deltoids

Pull ups:
4 x 10 reps

Reversed grip Pull ups:
4 x 10 reps

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

T-bar Row:
1. 35kg x 10 reps
2. 40kg x 10 reps
3. 45kg x 10 reps
4. 55kg (121lbs) x 8 reps

(Shrug)Machine Hack Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

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

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

Machine Laterals:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 10 reps

Cable motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 12 reps
4. 40kg (88lbs) x 8 reps

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

MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 10 reps

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

🤣

Chest, Abs & Triceps

Incline Bench Presses:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 14 reps
4. 70kg x 8 reps (154lbs)

LF Chest Press Machine:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps (153lbs)

Super Incline Iso-lateral  Chest Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) 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 (104lbs)

Hanging Knee-ups:
20, 15, 12 & 12 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,5kg (60lbs) x 15 reps
4. 30kg (66lbs) 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

Good morning Mastodonians!

Recovery training. My Abductors are still painful.

Toe Presses (Technogym):
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg x 15 reps (220lbs)

LF Calf Extension:
1. 65kg x 20 reps
2. 75kg x 15 reps
3. 85kg x 15 reps
4. 95kg x 15 reps (209lbs)

Seated Calf Extension:
1. 25kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 15 reps
4. 50kg (110lbs) x 15 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. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg (209lbs) x 8 reps

Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 25kg ( 55lbs) x8 reps

Bodyweight Sissy Squats:
4 xb10 reps

Technogym Horizontal Leg Press:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 80kg x 15 reps
4. 120kg x 6 reps
#blog #bodybuilding #fitness

It sucks that this was already the final season.
It sucked even more that the season finale was that dull.