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  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...

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  21.00pm but I'm already fed up. 😴😴😴

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  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...

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  Land zonder principes... https://www.nu.nl/songfestival/6410647/nederland-doet-toch-mee-aan-eurovisie-songfestival.html

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  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 #M...

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  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...

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  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...

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  R.I.P. Tony Scott (54) 🙏 https://youtu.be/kznpKA-AcJg?list=RDkznpKA-AcJg

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  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...

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  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...

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  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. 😞

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  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. 60k...

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  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...

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  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 re...

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  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 r...

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  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 re...

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  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...

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  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...

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  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) #...

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  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...

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

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  https://www.nu.nl/tweakers/6403469/ict-cooperatie-geeft-positief-advies-voor-gebruik-europese-clouddienst-in-onderwijs.html

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  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

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  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)...

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  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 crunche...

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  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 #MentalHe...

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  '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

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  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 &am...