@TheGymNerd Never mind.
@mbootsman Hier in Amsterdam net een enkele klap gehoord.
Calfs & Quads
Smith Machine Standing Calf Raises:
1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps
LF Calf Extension:
1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps
Seated Calf Raises:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps
Reversed Hack Squat:
1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps
Regular Hack Squat:
1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps
Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps
Iso-lateral Leg Extension:
1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps
#blog #bodybuilding #fitness
Shoulders & Hamstrings.
(kept it short today)
Overhead Front Barbell Press:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 25 reps
4. 50kg (110lbs) 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 10 reps
MTS Shoulder Press:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps
DRAX Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 6 reps
Seated Leg Curls:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
#blog #bodybuilding #fitness
Dit vind ik dan weer wel humor:
Cyberpunk Apartments with a View
#cyberpunk #apartment #city #cityscape #interior #design #midjourney #ai #aiart #aiartwork #aigenerated #architecture #scifi
@Dubbel_P Pomp ze lekker vol!
@mbootsman Mijn dak zit er nog op!
Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.
Incline Bench Press:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 12 reps
5. 70kg x 8 reps
6. 75kg x 8 reps
7. 80kg x 6 reps
8. 85kg (187lbs)x 4 reps
9. 85kg x 4 reps
10. 80kg x 6 reps
11. 75kg x 8 reps
12. 70kg x 9 reps
13. 65kg x 10 reps
14. 60kg x 12 reps
Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 14 reps
4. 55kg (121lbs) x 12 reps
5. 62kg (136lbs) x 10 reps
6. 70kg (154lbs) x 6 reps
LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:
1. 35kg x 50 reps
2. 45kg x 40 reps
3. 55kg x 30 reps
4. 65kg x (143lbs) x 20 reps
Cable Crunches. Each set followed by a 20 seconds vacuum pose:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (104lbs) x 15 reps
4. 50kg x (110lbs) x 15 reps
#blog #bodybuilding #fitness
@Shadedlady Nooit ergens een account maken al dat niet strikt noodzakelijk is!
Anders voedt je weer een partij die op jouw data ( en de handel daarin) uit is.
Langzaam verdwijnt het asfalt uit Amsterdam. Want beter voor “rainproof”. GVB heeft zich met succes verzet tegen stenen omdat het onderhoud anders te duur zou worden. Andere groeperingen waren minder succesvol in hun verzet. En dit is het resultaat. Bestrating ligt nu al los, terwijl het 15 jaar mee moet kunnen. Nabij CS en NZVBW.
@osfast Dat klinkt heel verdrietig Oscar. Wat naar voor jou en allen die hier zo gebaat bij waren.
Today's shoutout goes to @GrapheneOS for changing the game in the world of mobile security! 👏 Thank you for enabling so many people to increase their security and privacy when going mobile! 💪 #opensource
Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
Ruben@mepschen.nextbox.link