Ruben @sergeant@qoto.org

Happy #Thursday !

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 50kg (110lbs) x 4 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Flat Bench Press:
1. 60kg x 15 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps
5. 90kg (198lbs) x 2 reps

Iso-lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x  12 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x 6 reps

Cable Crunches:
1. 42,5kg x 40 reps
2. 45kg x 25 reps
3. 47,5kg (104lbs) x 20 reps
4. 50kg (110lbs) x 10 reps

MTS Crunches:
1. 75kg x 20 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg (231lbs) x 10 reps
#blog #bodybuilding #fitness

Right before ringing at your door...

Legs

Seated Leg Curls:
1. 25kg x 100 reps
2. 40kg x 30 reps
3. 62kg x 15 reps
4. 78kg (171lbs) x 10 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 6 reps

Leg Press:
1. 100kg x 15 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg (881lbs) x 10 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 (132lbs) x 8 reps

Light Weight Back Squat:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 6 reps

Leg Extensions:
1. 25kg x 10 reps
2. 40kg x 10 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 10 reps

10 minutes of stretching
#blog #bodybuilding #fitness

Back, Rear Delts & Delts

Supersets Pullup & Barbell Row:
1. 10 reps & 40kg x 10 reps
2. 10 reps & 45kg x 10 reps
3. 10 reps & 50kg x 10 reps
4. 8 reps & 60kg (132lbs) xb8 reps

T-bar Row:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 8 reps

Iso-lat3ral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps

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

Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps

20 minutes of steady state cardio.
#blog #bodybuilding #fitness

Some wobbling black hole seem to be found at a distance of 6000 light-years from Earth.

https://www.nature.com/articles/s41550-024-02359-9

#scifi #SciFi #art #Art #Fantasy #fantasy

Easy start after a week of absence.

Shoulders & Calfs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 20 reps
4. 25kg (55lbs) x 15 reps
5. 30kg (66lbs) x 8 reps

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

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

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

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg (121 lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 25 reps
4.. 75kg 165lbs) x 20 reps
#blog #bodybuilding #fitness

#art #fantasy #scifi #SciFi #Fantasy #Art

Started watching this last night, but I was too tired to finish.
Gonna watch it later coming weekend.
#scifi #SciFi

🤔

#scifi #SciFi #art #fantasy

'De boot gemist' krijgt zo wel een andere lading.

#art

https://www.patrick-breyer.de/en/take-action-to-stop-chat-control-now/

#fantasy #art

#art #afro #dancing #fantasy

#pig

Dumbbell Presses:
1. 20kgbx 30 reps
2. 30kg x 20 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 10 reps
4. 27,5kg (60lbs) x 10 reps

Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 6 reps

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

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

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

Vacuum Pose:
4 x 20 seconds

Uphill Treadmill:
20 minutes
#blog #bodybuilding #fitness

Leg day

Seated Leg Curl:
1.32kg x 30 reps
2. 46kg x 20 reps
3. 62kg x 15 reps
4. 75kg (165lbs) x 10 reps

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

Standing Iso-lateral Leg Curls:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg (44lbs) x 10 reps
4. 25kg (55lbs) x 8 reps

Leg Extensions:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 32kg x 15 reps
4. 40kg (88lbs) x 10 reps

Panatta Leg Press:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 150kg x 15 reps
4. 200kg (440lbs) x 10 reps
5. 250kg (551lbs) x 8 reps

Light Weight Back Squat:
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

Technogym Leg Press (stack):
1. 60kg x 10 reps
2. 80kg x 10 reps
3. 100kg (220lbs) x 10 reps
4. 120kg (264lbs) x 8 reps

10 minutes of stretching.
#blog #bodybuilding #fitness