Ruben @sergeant@qoto.org

Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 45kg (99lbs) x 3 reps (not my strongest day)
5. 45kg x 3 reps
6. 45kg x 3 reps
7. 40kg x 6 reps
8. 40kg x 6 reps
9. 35kg x 8 reps
10. 35kg x 7 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 8 reps
3. 65kg (143lbs) x 8 reps
4. 65kg x 6 reps

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

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

DRAX Crunches:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 40kg x 20 reps
4. 55kg (121lbs) x 15 reps

Uphill Cardio:
35 minutes
#blog #bodybuilding #fitness

Back & Cardio

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 10 reps

Bend over Row (Shrug machine Hack):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

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

Rope Low Row:
1. 25kg x 15 reps
2. 28,75kg x 14 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 8 reps

Uohill Cardio:
30 minutes
#blog #bodybuilding #fitness

Upper Legs only.

Seated Leg Curls:
1. 32kg x 30 reps
2. 47kg x 20 reps
3. 62kg (136lbs) x 15 reps
4. 78kg (171lbs) x 6 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 6 reps

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

Incline Leg Press;
1. 150kg x 20 reps
2. 250kg x 15 reps
3. 350kg (771lbs) x 10 reps
4. 350kg x 10 reps

Bodyweight Sissy Squat:
20, 15, 10 & 6 reps

Stretching:
10 minutes
#blog #bodybuilding #fitness

Flooding in Spain

Shoulders, Calfs & Cardio

Overhead Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 14 reps
3. 30kg (66lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 6 reps

Dumbbell Shrugs:
1. 35kg x 10 reps
2. 50kg (110lbs) x 10 reps
3. 50kg x 10 reps

Supersets MTS Shoulder Press & Machine Reversed Flyes:
1. 80kg x 15 reps + 15kg x 15 reps
2.. 100kg x 10 reps + 25kg x 10 reps
3. 120kg (264lbs) x 6 reps + 35kg (77lbs) x 6 reps

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

Reversed CablenCrossover:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg (27lbs) x 10 reps

Seated Calf Raises (plates):
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 65kg (143lbs) x 15 reps

LF Calf Extensions:
1. 75kg x 20 reps
2. 95kg x 18 reps
3. 115kg (253lbs) x 15 reps

Bodyweight Standing Calf Raises:
100 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Chest, Abs & Cardio

Incline Bench Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps

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

Incline Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 8 reps
4. 32,5kg (71lbs) x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

Hanging Reversed Crunches:
20, 15, 10 & 10 reps (10 seconds rest in between)

Weighted(plate) Crunches:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 15kg x 20 reps
4. 15kg x 20 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Sunday Vibe - Back & Cardio

Pullups:
10, 10, 10 & 8 reps

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

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

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps

Iso-lateral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 10 reps
4. 90kg x 8 reps

Hip Thrusts:
60kg x 10, 10 & 10 reps

Superman - alternating L/ R:
3 x 10 seconds

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness

Happy Friday!

Legs & Cardio

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

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg (661lbs) x 10 reps
4. 350kg (771lbs) x 10 reps

Smith Machine Static Backward Lunges:
1. BW + 10kg x 10 reps L/R
2. BW + 30kg x 10 reps L/R
3. BW + 50kg (110lbs) x 8 reps L/R
4. BW + 60kg (132lbs) x 6 reps L/R

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg (143lbs) x 15 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 12 reps
4. 85kg (187lbs) x 10 reps

Lying Leg Raises:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 8 reps
4. 47kg (103lbs) x 6 reps

Uphill Treadmill:
30 minutes
#blog #bodybuilding #fitness

Shoulders, Triceps, Calfs & Cardio

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

Overhead Barbell Presses (seated):
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg (110lbs) x 6 reps
4. 50kg x 6 reps

Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 15 reps
4. 70kg (154lbs) x 10 reps

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

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 8 reps
4. 35kg x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 10 reps
4. 17,5kg x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Uphill Treadmill:
30 minutes
#blog #bodybuilding #fitness

Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 6 reps

Smith Machine Incline Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 7 reps

Iso Lateral Bench Press (seared):
1. 47kg x 15 reps
2. 47kg x 15 reps
3. 57kg x 8 reps
4. 57kg  (125lbs) x 6 reps

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

Lying Crunches:
5 x 30 reps

Uphill Treadmill:
30 minutes
#blog #bodybuilding #fitness

Back, Biceps, Posterior Delts & Cardio

Iso-lateral High Row:
1.40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps

Iso-lateral Suppinated Front Pulldown:
1. 40kg 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 6 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Iso-lateral Low Row:
1. 40kgbx 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 reps

Preacher Curls Machine:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 32kg (70lbs) x 8 reps
4. 32kg x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 40kg x 10 reps
5. 47kg (103lbs) x 8 reps
6. 47kg x 6 reps
7. 40kg x 8 reps
8. 32kg x 8 reps

Uphill Treadmill:
35 minutes
#blog #fitness #bodybuilding

Even een weetje.

Dit is exemplarisch voor het al jaren falende IT-beleid van de Nederlandse overheden.

En maar karrenvrachten vol met gemeenschapsgeld blijven verkwanselen aan dure licenties en contracten met Microsoft en parasiterende bedrijfjes die het allemaal wel even zullen oplossen.

Laat ze een voorbeeld nemen aan Duitse en Zwitserse overheden, die de afhankelijkheid van Amerikaanse tech-giganten overboord hebben gegooid.

Open Source is het antwoord.

Legs & Cardio

Seated Leg Curls:
1. 35kg x 40 reps
2. 47kg x 20 reps
3. 62kg x 15 reps
4. 78kg (171lbs) 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 6 reps

Machine Hack Iso-lateral Leg Curls (standing):
1. 15kg x 15 reps
2. 25kg x 10 reps
3. 35kg (77lbs) x 6 reps

Leg Extensions:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg (143lbs) x 15 reps

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

One Leg Presses L/R:
1. 25kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg (220lbs) x 10 reps
5. 125kg (275lbs) x 8 reps

10 minutes of stretching.

Uphill Treadmill:
30 minutes
#blog #bodybuilding #fitness

Took a week off after overloading my lower back.
Carefully starting up again.

Shoulders, Calfs & Cardio

Seated Dumbbell Laterals:
1. 7,5kg x 30 reps
2. 7,5kg x 30 reps
3. 10kg x 20 reps
4. 12,5kg (27lbs) x 15 reps

MTS Shoulder Press:
1. 50kg x 30 reps
2. 60kg x 20 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

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

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

LF Calf Extensions:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

Bodyweight Standing Calf Raises:
100 reps

Hyper Extensions:
3 x 10 reps

Uphill Cardio (treadmill):
25 minutes
#blog #bodybuilding # fitness

#fantasy #shark

Amsterdammers waren in de 17e eeuw al multi-culti.

https://www.parool.nl/kunst-media/nieuwe-max-serie-hollandse-meesters-herzien-jorgen-tjon-a-fong-werpt-licht-op-de-verborgen-diversiteit-van-de-gouden-eeuw~bd5b13cf/