RubenWA

Legs (letting my Tendons decide the amount of resistance):

Squats:

1. 40kg x 10
2. 60kg x 10
3. 80kg x 10
4. 80kg x 10
5. 80kg x 10
6. 100kg (220lbs) x 6
7. 100kg x 6
8. 110kg (243lbs) x 6
9. 110kg x 6
10. 90kg (198lbs) x 6
11. 90kg x 6
12. 80kg (176lbs) x 6

Leg Extensions:

1. 20kg x 20
2. 35kg x 15
3. 50kg x 12
4. 65kg (143lbs) x 10

Lying Leg Curls:

1. 20kg x 20
2. 27,5kg x 15
3. 35kg x 10
4. 42,5kg (94lbs) x 10

Standing Calf Machine:

1. 45kg x 30
2. 55kg x 25
3. 65kg x 20
4. 75kg (165lbs) x 15

Leg Press:

1. 100kg 20
2. 150kg x 15
3. 200kg (440lbs) x 10
4. 250kg (550lbs) x 10

Seated Calf:

1. 25kg x 30
2. 35kg x 25
3. 45kg x 20
4. 55kg (121lbs) x 15
   #blog #bodybuilding #fitness #MentalHealth

Leg Day

Pause-reps Leg Press:

1. 150kg x 20
2. 200kg x 10
3. 250kg x 10
4. 300kg x 10
5. 350kg (660lbs) x 10
6. 400kg (770lbs) x 8 'normal' reps
7. 250kg x 30 'pump' reps

Iso- lateral (L/R) Leg Press:

1. 75kg x 25
2. 100kg x 20
3. 125kg (276lbs) x 15
4. 150kg (330lbs) x 10

Leg Extensions:

1. 15kg x 20
2. 20kg x 15
3. 32kg x 10
4. 47kg (104lbs) x 8
5. 55kg (121lbs) x 8

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #fitness #MentalHealth

Bomen hier laten nu hun eikels al vallen.
Dat is volgens mij zo'n 3 maanden te vroeg.
Door de droogte zet de herfst vroeg in, vrees ik.
En dan krijgen we weer wateroverlast. 😞

Tight schedule. Only 45 minutes to accomplish the mission.
Chest & Abs

Flat Dumbbell Presses & Flyes:
1. 20k x 20 reps & 10 kg x 15 reps
2. 30kg x 15 reps & 15kg x 15 reps
3. 40kg (88lbs) x 8 reps & 17,5kg (39lbs) x 10 reps
4. 42,5kg (94lbs) x 4 reps & 20kg (44lbs) x 8 reps

Incline Dumbbell Presses:
1. 20kg (44lbs) x 15 reps
2. 22,5kg (50lbs) x 10 reps
3. 25kg (55lbs) x 8 reps
4. 27,5kg (61lbs) x 6 reps

Flat Bench Press & Hanging Knee-ups:
1. 40kg (88lbs) x 15 reps & 10 reps
2. 50kgb(110lbs) x 15 reps & 15 reps
3. 60kg (132lbs) x 10 reps & 10 reps
4. 70kg (154lbs) x 6 reps
5. 80kg (176lbs) x 3 reps & 15 reps

Standing Cable Crunches:
1. 30kg x 30 reps
2. 30kg (66lbs) x 30 reps
3. 32,5kg (72lbs) x 30 reps
4. 35kg (77lbs) x 25 reps
#blog #bodybuilding #fitness #MentalHealth

Hit & Run Chest and Abs.

Inclune Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 12 reps
4. 70kg (154lbs) x 10 reps
5. 70kg x 8 reps

LF Chest Press Machine:
1. 35kg x 20 reps
2. 55kg x 12 reps
3. 75kg (165lbs) x 10 reps
4. 75kg x 8 reps

Cable motion Presses:
1. 30kg x 15 reps
2. 42,5kg x 12 reps
3. 50kg (110lbs) x 20 reps
4. 57,5kg (127lbs) x 8 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 8 reps

Hanging Knee-ups:
25, 20, 15 & 15 reps

Standing Cable Crunches:
1. 31,25kg x 50 crunches
2. 33,75kg x 50 crunches
3  36,25kg x 40 crunches
4. 38,75kg (85lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth

Upper Legs

Sissy Squats:
40, 30, 20 & 15 reps

Pause Reps Barbell Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg 132lbs) x 10 reps
4. 80kg (176lbs) x 6 reps
5. 80kg x 6 reps

Rest Pause Pendulum Squats:
1. 37kg x 10 reps
2. 57kg (126lbs) x 8 reps
3. 67kg (148lbs) x 6 reps
4. 67kg x 6 reps

Iso-lateral Leg Extensions:
1. 10kg (22lbs) x 10 reps
2. 12,5kg (28lbs) x 10 reps
3. 15kg (33lbs) x 8 reps
4. 17,5kg (39lbs) x 6 reps

(Those pause reps are fatal)
#blog #bodybuilding #fitness #MentalHealth

Back & Posterior Delts

Closed grip Pullups:
120 reps total

Cable Row:
50kg (110lbs) x 120 total

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg (110lbs) x 12 reps
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 6 reps

Light Weight Deadlifts:
1. 60kg (132lb) x 10 reps
2. 80kg (176lbs) x 8 reps
3. 100kg (220lbs) x 6 reps
4. 120kg (265lbs) x 4 reps

Superman L/R:
4 x 10 seconds

Reverse Cable Flyes:
1. 5kg (11lbs) x 20 reps
2. 7,5kg (17 lbs) x 15 reps
3. 10kg (22lbs) x 10 reps

Reverse Peckdeck:
1. 32kg (71lbs) x 15 reps
2. 40kg (88lbs) x 12 reps
3. 47kg (104lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

This is good news.
Get them predators off the streets!

CPS decides to prosecute Tate brothers with additional sexual offences

https://www.cps.gov.uk/national-news/news/cps-decides-prosecute-tate-brothers-additional-sexual-offences

Leg Day

Sissy Squats:
40, 30, 25, 15 reps

Leg Press pause reps:
1. 100kg x 10 reps
2. 150kg x 10 reps
3. 200kg (440lbs) x 10 reps
4. 250kg (550lbs) x 6 reps

Pendelum Squat:
1. 37kg x 10 reps
2. 52kg x 10 reps
3. 87kg (192lbs) x 8 reps
4. 97kg (214lbs) x 6 reps

Lying Iso-lateral Leg Curls L/R:
1. 7,5kg x 15 reps
2. 10kg (22lbs) x 10 reps
3. 12,5kg (28lbs) x 8 reps
4. 12,5kg x 6 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #fitness #MentalHealth

Back, Posterior Delts & Biceps

Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps

Cable Row:

1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Duo Lat Pulldown (power grip):

1. 17,50kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Low Row:

1. 21,25kg x 15 reps
2. 25kg x 14 reps
3. 32,5kg (72lbs) x 10 reps
4. 40kg (88lbs) x 8 reps

LF Mchine (stack) Pulldown:

1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse Cable Flyes:

1. 2,5kg (6lbs) x 10 reps
2. 2,5kg x 10 reps
3. 5kg (11lbs) x 10 reps
4. 5kg x 10 reps

Reverse Peckdeck Flyes:

1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX Biceps Curls:

1. 20kg x 15 reps
2. 25kg x 12 reps
3. 32kg (71lbs) x 8 reps
4. 40kg (88lbs) x 6 reps
   #blog #bodybuilding #fitness #MentalHealth

Terwijl iedereen in Amerika zich afvraagt of Mitch McConnell nog ademt, sterft één van zijn populistische vriendjes onverwacht.

https://www.nytimes.com/2026/07/12/us/politics/lindsey-graham-dead.html?smid=nytcore-ios-share

Legs

Light weight Hack Squat:

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 10 reps
5. 95kg (209lbs) x 10 reps
6. 110kg (243lbs) x 10 reps

Rest-Pause Barbell 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
6. 110kg (242lbs) x 4 reps

Smith Machine Lunges:

1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 reps

LF Adduction (inner thighs):

1. 61 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF Hip Abduction:

1. 61kg x 10 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps
   #blog #bodybuilding #fitness #MentalHealth

Just received this email, because I was curious earlier.
But I think I'll pass. It's not Sovereign European and they want my ID. That's a red flag.
#WSocial #WSocial_notsocial #EuropeanSovereignty

Thighs only.

BW Sissy Squats:
40, 30, 20 & 15 reps

Reverse Hack Squat:
1. 100kg (220lbs)
2. 150kg (330lbs) x 10 reps
3. 200kg (440lbs) x 8 reps
4. 225kg (496lbs) x 6 reps

Pendelum Squat:
1. 60kg (132lbs) x 8 reps
2. 70kg (154lbs) x 8 reps
3. 80kg (176lbs) x 8 reps
4. 90kg (198lbs) x 6 reps

Leg Extensions:
1. 20kg (44lbs) x 15 reps
2. 25kg (55lbs) x 15 reps
3. 30kg (66lbs) x 12 reps
4. 40kg (88lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Maintenance mode due to humidity & heat. :hot_face:  Back & Rear Delts.

Supine Frint Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 100kg (220lbs) x 8 reps

Hammerstrength Iso-lateral Liw Row L/R:
1. 25kg x 12 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40g (88lbs) x 8 reps

Iso-lateral High Row:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg (110lbs) x 8 reps

Cable Row:
1. 42,5kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reverse Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg (28lbs) x 10 reps
4. 15kg (33lbs) x 8 reps

Cable Crossover:
1. 5kg x 15 reps
2. 7,5kg x 10 reps
3. 10kg x 10 reps
4. 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Upper Legs (Femur):

Rest Pause Squats:
1. 20kg x 10 reps
2. 20kg x 10 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 100kg (220lbs) x 6 reps
7. 110kg (243lbs) x 4 reps

Pendulum Squats:
1. 55kg x 10 reps
2. 75kg x 10 reps
3. 85kg (187lbs) x 8 reps
4. 95kg (209lbs) x 6 reps

Rest Pause Leg Presses:
1. 100kg x 10 reps
2. 200kg x 10 reps
3. 250kg (551lbs) x 10 reps
4. 300kg (661lbs) x 6 reps

Leg Extensions:
1. 20kg x 12 reps
2. 35kg x 10 reps
3. 50kg (110lbs) x 8 reps
4. 65kg (143lbs) x 10 reps
#blog #bodybuilding #fitness #MentalHealth

Shoulders, Calfs, Hams & Deads

Overhead Barbell Presses:
1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg (121lbs) x 8 reps
5. 55kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 14 reps
4. 50kg (110lbs) x 8 reps

Machine Laterals:
1. 20kg x 20 reps
2. 32kg x 15 reps
3. 46kg (101lbs) x 10 reps
4. 46kg x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Iso-lateral Lying Leg Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 42,5kg x 15 reps
3. 50kg x 12 reps
4. 65kg (143lbs) x 8 reps

Deadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 5 reps
5. 140kg (309lbs) x 3 reps
#blog #bodybuilding #fitness #MentalHealth

Maintenance day for Back & Rear Delts in random order. No maxing out today.

Pullups:
4 x 8 reps

Lat Pulldown:
1. 47kg x 10 reps
2. 54kg x 10 reps
3. 61kg x 10 reps
4. 68kg (150lbs) x 8 reps

Reverse Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg (104lbs) x 10 reps
4. 55kg (121lbs) x 10 reps

Machine Romboids Row:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 32kg x 10 reps
4. 40kg (88lbs) x 10 reps

Machine Facepull:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 32kg (71lbs) x 10 reps

MTS High Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Reversed Cable Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps

Front Pulldown:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 8 reps
#blog #bodybuilding #fitness #MentalHealth

11pm over here, trying to get some sleep.
But my brain is in overtime mode, trying to solve multiple work related issues.
😵‍💫

Back & Posterior Delts

Dropset Lat Pulldown:
100kg (220lbs) x 8 reps
90kg (198lbs) x 6 reps
80kg (176lbs) x 6 reps
70kg (154lbs) x 6 reps
60kg (132lbs) x 6 reps
50kg (110lbs) x 8 reps

Lat Pulldown:
1. 50kg x 18 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Cable Row:
1. 50kg x 14 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg (55lbs) x 12 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 6 reps

Resistance Band Pulldown:
15, 14, 10 & 8 squeezes with increasing resistance

Deadlifts:
1. 50kg (110lbs) x 10 reps
2. 80kg (176lbs) x 8 reps
3. 110kg (243lbs) x 6 reps
4. 130kg (287lbs) x 4 reps

Superman L/R:
4 x 10 seconds

Resistance Band Facepull:
4 x 10 low pulls
4 x 10 high pulls
#blog #bodybuilding #fitness #MentalHealth

Last week I wrecked my shoulder, so no maxing out today. Nice & Short.

Chest & Abs

(In between) Barbells Pushups:
15, 12, 8 & 8 reps

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg (110lbs) x 10 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 10 reps

LF Chest Preess:
1. 45kg (99lbs) x 15 reps
2. 45kg x 15 reps
3. 55kg (121lbs) x 15 reps
4. 75kg (165lbs) x 8 reps

MTS Crunches:
45kg x 30, 30, 30, 30 reps

Hanging Reverse Crunches:
4x15 crunches
#blog #bodybuilding #fitness #MentalHealth

Unconventional Back workout.

Closed Grip Pullups:
100 reps total

Barbell Row:
40kg (88lbs) x 100 reps total

Pyramide Lat Pulldown:
1. 100kg (220lbs) x 3 reps
2. 90kg (198lbs) x 4 reps
3. 80kg (176lbs) x 6 reps
4. 70kg (154lbs) x 8 reps
5. 60kg (132lbs) x 10 reps
6. 50kg (110lbs) x 15 reps

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

Superman L/R (lower back):
4 x 10 seconds

Reverse Cable Flyes:
1. 5kg (11lbs) x 15 reps
2. 5kg x 15 reps
3. 7,5kg 17lbs) x 15 reps
4. 7,5kg x 15 reps

Lying Reverse Dumbbell Flyes:
1. 6kg (13lbs) x 20 reps
2. 8kg (18lbs) x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
#blog #bodybuilding #fitness #MentalHealth

W Social is a social network built on the Authenticated Transfer Protocol (“AT Protocol”)...W Social can be accessed by other platforms and services that also use the AT Protocol (such as Bluesky or Eurosky), and vice versa.

🚩

Thanks, but no thanks!

#WSocial WSocial_notsocial #EuropeanSovereignty

Vandaag diende het hoger beroep tegen de geblokkeerde overname van Solvinity door de Amerikanen.

Volgens Solvinity kwam het verbod er alleen omdat het moederbedrijf van Kyndryl in de Verenigde Staten is gevestigd. Daardoor zou het bedrijf aan Amerikaanse wetgeving moeten voldoen.

De advocaten van Solvinity stellen daar vragen bij. "Als dat doorslaggevend is, zou de integriteit van een fors deel van de Nederlandse digitale infrastructuur al jarenlang in gevaar zijn en onmiddellijk op slot moeten."

Laat dat nou precies de spijker op zijn kop zijn. Dat roepen we al jaren en de Nederlandse digitale infrastructuur moet inderdaad radicaal op de schop. Alleen de lethargie bij onze bestuurders verhinderd dit.

https://www.nu.nl/tech/6402100/digid-beheerder-solvinity-houdt-vol-dat-overname-geen-publieke-risicos-vormt.html

R.I.P. Tony Scott (54) 🙏

https://youtu.be/kznpKA-AcJg?list=RDkznpKA-AcJg

21.00pm but I'm already fed up.
😴😴😴

@Vivaldi@social.vivaldi.net #Vivaldi Did you place a restriction on the amount of characters we can post?
Normaly I can share my whole workout, but now I had to cut it short.@social.vivaldi #socialvivaldi

Chest, Abs & Triceps.

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 8 reps
5. 40kg (88lbs) x 6 reps

Cable Flyes:
1. 20kg x 20 reps
2. 30kg x 20 reps
3. 32,5kg x 15 reps
4. 42,5kg 94lbs) x 8 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 7 reps

Hanging Knee-ups:
30, 25, 20 & 15 reps

Hammerstrength Lying Crunch:
1. 25kg x 30 reps
2. 32kg x 30 reps
3. 39kg x 30 reps
4. 46kg (101lbs) x 25 reps

Machine Hack Triceps Extensions:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 12 reps
4. 40kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 10 concentrated reps
2. 10kg x 15 concentrated reps
3. 12,5kg x 10 concentrated reps
4. 15kg (33lbs) x 8 reps
#Blog #bodybuilding #fitness #MentalHealth

Legs!

Lying Leg Curls:
1. 20kg x 20 reps
2. 27,5kg x 15 reps
3. 35kg (77lbs) x 12 reps
4. 42,5kg (94lbs) x 10 reps
5. 50kg (110lbs) x 8 reps
6. 57,5kg (127lbs) x 6 reps

Seated Leg Curls:
1. 27,5kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 15 reps
4. 50kg (110lbs) x 10 reps
5. 57,5kg (127lbs) x 10 reps
6. 65kg (143lbs) x 10 reps

Hip Adduction:
1. 61kg x 15 reps
2. 75kg x 15 reps
3. 89kg (196lbs) x 10 reps
4. 89kg x 10 reps

Rest Pause Leg Presses:
1. 50kg x 15 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 10 reps
5. 250kg (551lbs) x 10 reps
6. 300kg (661lbs) x 8 reps

Reverse Hack Squat:
1. 75kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (400lbs) x 6 reps
#blog #bodybuilding #fitness #MentalHealth

Chest, Shoulders & Abs

(in between) Barbell Pushups:
10, 14, 10 & 8 reps

Flat Dumbbell Flyes:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg (44lbs) x 8 reps
4. 22,5kg (50lbs) x 6 reps

Flat Dumbbell Presses:
1. 25kg x 10 reps
2. 30kg (66lbs) x 8 reps (already pre-exhausted)
3. 30kg x 8 reps
4. 35kg (77lbs) x 5 reps

Cable Motion Presses:
1. 25kg x 15 reps
2. 35kg (77lbs) x 12 reps
3. 50kg (110lbs) x 6 reps
4. 50kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 39kg (86lbs) x 12 reps
4. 46kg (101lbs) x 8 reps

Alternating Dumbbell Laterals R/L:
1. 5kg x 20 reps
2. 7,5kg (17lbs) x 15 reps
3. 10kg (22lbs) x 12 reps
4. 12,5kg (28lbs) x 10 reps

Hanging Reverse Crunches:
20, 20, 15 & 15 crunches

Lying Leg Raises:
4 x 15 reps

Cable Crunches:
35kg (77lbs) 4 x 25 crunches
#blog #bodybuilding #fitness #MentalHealth

'Explosieve' Diarree.
Daar stel ik me iets bij voor.

Zal een bende geven...

https://www.nu.nl/buitenland/6403113/uitbraak-van-explosieve-diarree-in-vs-is-een-mysterie-voor-experts.html

R.I.P. Sam Neill

Shoulders, Hams & Deads

Dumbbell Laterals:
1  7,5kg x 30 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 15kg (33lbs) x 10 reps
5. 17,5kg 39lbs) x 6 reps
6. 17,5kg x 6 reps
7. 15kg (33lbs) x 8 reps
8. 12,5kg (28lbs) x 12 reps
9. 10kg (22lbs) x 15 reps
10. 7,5kg (17lbs) x 20 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 50kg x 18 reps
3. 65kg x 15 reps
4  80kg (176lbs) x 12 reps
5. 95kg (209lbs) x 8 reps

Lying Leg Curls:
1. 30kg x 10 reps
2. 35kg x 10 reps
3. 42,5kg (94lbs) x 8 reps
4. 50kg (110lbs) x 6 reps

Deadlifts:
1. 60kg x 10 reps
2. 90kg x 8 reps
3. 120kg x 6 reps
4. 150kg (330lbs) x 3 reps
#blog #bodybuilding #fitness #MentalHealth

Back & Posterior Delts

Rope Row:
1. 42,5kg x 15
2. 50kg x 15
3. 60kg x 10
4. 70kg (154lbs) x 8

Incline Lying Dumbbell Row:
1. 15kg x 15
2. 20kg x 10
3. 25kg (55lbs) x 8
4. 27,5kg (61lbs) x 8

Reverse Dumbbell Flyes:
1. 5kg x 20
2. 8kg x 15
3. 10kg (22lbs) x 10
4. 10kg x 8

Power grip Pulldown:
1. 42,5kg x 20
2. 60kg x 15
3. 80kg (176lbs) x 8
4. 80kg x 8

Barbell Rear Raises (Posterior Delts):
1. 10kg x 20
2. 15kg (33lbs) x 15
3. 15kg x 10
4. 20kg (44lbs) x 10

HS High Row:
1. 50kg x 20
2. 70kg x 20
3. 90kg (198lbs) x 10
4. 110kg (243lbs) x 6

Lat Pulldown:
1. 54kg x 10
2. 61kg x 8
3. 68kgb(150lbs) x 8
4. 75kg (165lbs) x 6

DRAX Row:
1. 32kg x 15
2. 40kg x 12
3. 47kg x 10
4. 55kg (121lbs) x 8

Reverse Peckdeck Flyes:
1. 25kg x 15
2. 32kg x 15
3. 40kg (88lbs) x 8
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