mastodon 4.7.3+vivaldimod58 yrs old guy(married) from Amsterdam. No education, no purpose, no money, no self esteem. Just lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
openSUSE Linux noob, Privacy Phone advocate. Anti-Whatsapp, Anti-Facebook, Anti-Instagram, Anti-Google. Pro-Threema, Pro-Signal, Pro(tonmail), Pro-Tutanota and Pro-Fediverse.
Leg Day
Pause-reps Leg Press:
Iso- lateral (L/R) Leg Press:
Leg Extensions:
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. 😞
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
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
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
Legs
Light weight Hack Squat:
Rest-Pause Barbell Squat:
Smith Machine Lunges:
LF Adduction (inner thighs):
LF Hip Abduction:
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
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
Chest, Abs, Triceps & Lower Back
Incline Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 20kg (44lbs) x 15 reps
4. 25kg (55lbs) x 10 reps
Proceding with a lower level of inclination:
1. 27,5kg (61lbs) x 10 reps
2. 30kg (66lbs) x 10 reps
3. 32,5kg (72lbs) x 10 reps
4. 35kg (77lbs) x 10 reps
Flat Dumbbell Presses:
1. 37,5kg (83lbs) x 8 reps
2. 40kg (88lbs) x 5 reps
3. 42,5kg (94lbs) 4 reps
4. 45kg (99lbs) x 2,5 reps
Super Incline Closed grip Dumbbell Presses (focus on the inner Pectoralis Minor):
1. 10kg (22lbs) x 15 reps
2. 12,5kg (28lbs) x 14 reps
3. 15kg (33lbs) x 10 reps
4. 15kg x 8 reps
Hanging Knee-ups:
4 x 15 reps
Lying Leg Raises:
2 x 15 reps
2 x 10 reps
MTS Crunches:
1. 35kg (77lbs) x 30 reps
2. 45kg (99lbs) x 30 reps
3. 55kg (121lbs) x 20 reps
4. 65kg (143lbbs) x 15 reps
MTS Triceps Extensions:
1. 20kg (44lbs) x 30 reps
2. 30kg (66lbs) x 20 reps
3. 40kg (88lbs) x 15 reps
4. 50kg (110lbs) x 8 reps
Superman L/R (lower back):
4 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
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.
Cardio, Shoulders, Calfs & Hamstrings.
Machune Laterals:
1. 10kg (22lbs) x 40 reps
2. 15kg (33lbs) x 30 reps
3. 20kg (44lbs) x 30 reps
4. 25kg (55lbs) x 25 reps
5. 32kg (71lbs) x 20 reps
6. 39kg (86lbs) x 10 reps
LF Shoulder Presses (stack):
1. 25kg (55lbs) x 20 reps
2. 35kg (77lbs) x 15 reps
3. 45kg (99lbs) x 10 reps
4. 45kg x 10 reps
5. 55kg (121lbs) x 6 reps
6. 55kg x 6 reps
Horizontal Calf Press:
1. 65kg (143lbs) x 30 reps
2. 85kg (187lbs) x 30 reps
3. 105kg (231lbs) x 20 reps
4. 125kg (276lbs) x 20 reps
5. 145kg (320lbs) x 20 reps
6. 165kg (364lbs) x 15 reps
StandingvCalf Raises:
1. 55kg x 20 reps
2. 95kg (209lbs) x 20 reps
3. 105kg (231lbs) x 18 reps
4. 115kg (254lbs) x 15 reps
5. 115jg x 15 reps
6. 115kg x 15 reps
Seated Calf Machine:
1. 20kg (44lbs) x 20 reps
2. 40kg (88lbs) x 20 reps
3. 50kg (110lbs) x 15 reps
4. 60kg (132lbs) x 15 reps
Stiff Leg Dumbbell Deadlifts:
1. 15kg (33lbs) x 20 reps
2. 20kg (44lbs) x 15 reps
3. 25kg (55lbs) x 10 reps
4. 30kg (66lbs) x 10 reps
Iso-lateral Leg Curls:
1. 10kg (22lbs) x 15 reps
2. 15kg (33lbs) x 10 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 10 reps
Seated Leg Curls:
1. 25kg (55lbs) x 20 reps
2. 40kg (88lbs) x 15 reps
3. 55kg (121lbs) x 12 reps
4. 70kg (154lbs) x 6 reps
#blog
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
Back, Posterior Delts & Biceps
Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 reps
Cable Row:
Duo Lat Pulldown (power grip):
Rope Low Row:
LF Mchine (stack) Pulldown:
Reverse Cable Flyes:
Reverse Peckdeck Flyes:
DRAX Biceps Curls:
R.I.P. Tony Scott (54) 🙏
Legs (letting my Tendons decide the amount of resistance):
Squats:
Leg Extensions:
Lying Leg Curls:
Standing Calf Machine:
Leg Press:
Seated Calf:
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
'Explosieve' Diarree.
Daar stel ik me iets bij voor.
Zal een bende geven...
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
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
#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, 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
R.I.P. Sam Neill
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