Ruben @sergeant@qoto.org

@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:

https://www.nu.nl/opmerkelijk/6309252/door-fout-in-instellingen-kon-iemand-porno-streamen-naar-scherm-station-arnhem.html

@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.

@osfast Dat klinkt heel verdrietig Oscar. Wat naar voor jou en allen die hier zo gebaat bij waren.