Ruben @sergeant@qoto.org

Humble Leg Day for recovery.

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

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg (143lbs) x 10 reps

Smith Machine Squats:
1. MW x 10 reps
2. MW +20kg x 10 reps
3. MW +40kg x 8 reps
4. MW + 60kg x 6 reps

Incline Leg Presses:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 200kg x 10 reps
4. 300kg (661lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps

Stretching:
10 minutes
#blog #bodybuilding #fitness

Well, a generous 3.5 hours of sleep.
Not much but it'll have to make do.
☕

Back & Biceps

Pullups:
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Bend Over Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Cable Low Row:
1 25kg x 15 reps
2. 28,75kg x 12 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 7 reps

Machine Preacher Curls:
1. 15kgbx 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps
#blog #bodybuilding #fitness

Gistermiddag na 16:00 uur hoorde ik bij mij in de straat een jonge kerel brullen en schreeuwen.

Ik schonk er verder geen aandacht aan, want er lopen wel vaker idioten te schreeuwen.

Tot ik enkele minuten later mijn keuken inliep voor een bakje koffie en zag dat de straat afgezet was en het er zwart/geel zag van de smeris en meerdere ambulances.

Blijkt dat één van de buren verderop ruzie had met zijn oudere broer en zijn argumenten kracht bij had gezet door die broer 6 keer in zijn rug en zij te steken (waar heb je familie voor?).

Slachtoffer zat nog rechtop op een muurtje toen hij door ambulancepersoneel de brancard op getild werd.
Ik hoop dat hij het kan navertellen.

Never a dull day in Amsterdam!

https://www.at5.nl/artikelen/227916/gewonde-bij-steekpartij-in-woning-zuidoost

Schoulders & Core

Seated Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Seated Overhead Barbell Press:
1. 40kg x 20 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 50kg (110lbs) x 8 reps
5. 55kg (121lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg (38lbs) x 10 reps
5. Dropset 17,5kg > 10kg x 10, 8, 8 & 10 reps

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

Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (38lbs) x 15 reps

Hip Thrusts:
60kg x 10 & 10 reps
80kg x 8 & 8 reps
#blog #bodybuilding #fitness

Met dank aan @Annetvan5419

Waterkwaliteit Seine niet goed genoeg voor de triatlon op de Olympische Spelen 😱
De triatleten 1,5 km zwemmen in het rioolwater van de Seine en tussen de ratten .... maar volgens deze geïnterviewde valt de waterkwaliteit nog wel mee..🫣😄😂

Chest & Triceps

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

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 5 reps

Flat Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 9 reps
4. 80kg (176lbs) x 4 reps

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 12 reps
4. 75kg (165lbs) x 10 reps

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

Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 15 reps
#blog #bodybuilding #fitness

Star Trek Section 31.
Next year.
#SciFi #StarTrek #startrek #scifi

https://m.youtube.com/watch?time_continue=1&v=kYfXhCp2UVY&embeds_referring_euri=https%3A%2F%2Fwww.liveforfilm.com%2F&source_ve_path=MjM4NTE

Leg Day (adjusted)

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs x 10 reps
5. 55kg (121lbs) x 8 reps

Seated Leg Curls:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg (121lbs) x 15 reps
4. 70kg (154lbs) x 10 reps
5. 70kg x 8 reps

Incline Leg Press:
1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 15 reps
4. 200kg x 10 reps
5. 250kg (551lbs) x 10 reps

Hack Squat (machine weight):
10, 10 & 10 reps

Leg Extensions:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 10 reps

Calf Presses:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 20 reps
4. 100kg (220lbs) x 18 reps

Seated Calf (Soleus) Raises:
1. 20kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 18 reps
4. 60kg (132lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 15 reps
4. 105kg (231lbs) x 15 reps

Stretching:
10 minutes

Cardio:
2 x 30 minutes
#blog #bodybuilding #fitness

Na de training van vanmorgen nog even 3,5 kilometer gezwommen.
Ik heb mijn beweging voor vandaag wel gehad.

Lats & Rear Delts

Lat Pulldown:
1. 42,5kg x 30 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 6 reps

Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) 8 reps

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 8 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 90kg (198lbs) x 10 reps

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg (220lbs) x 8 reps

Duo (Iso-lateral) Lat Pulldown:
1. 26kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps

Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
#blog #bodybuilding #fitness