sergeant

sergeant, 19 days ago to Blog Dutch

The general idea is to ware out the Pecs.

Incline Bench Press:

1. 20kg x 30 reps
2. 40kg x 30 reps
3. 50kgbx 20 reps
4. 60kg x 15 reps
5. 70kg x 10 reps
6. 80kg x 7 reps
7. 80kg x 5 reps
8. 85kg(187lbs) x 3 reps
9. 85kg x 3 reps
10. 70kg (154lbs) x 10 reps
11. 70kg x 6 reps
12. 70kg x 6 reps

Smith Machine Flat Bench Press:

1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg (132lbs) x 9 reps
5. 70kg (154lbs) x 6 reps
6. 70kg x 6 reps
7. 60kg x 8 reps
8. 60kg x 12 rwps

Machine Flyes:

1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

LF Abdominal Crunches:

1. 35kg x 50 reps
2. 45kg x 50 reps
3. 55kg x 30 reps
4. 65kg x 20 reps
5. 65kg x 20 reps
6. 65kg x 20 reps
7. 65kg x 20 reps
8. 65kg x 20 reps
   #blog #bodybuilding #fitness

HeyLaiverd, 19 days ago to random Dutch

Ideaal weer om drie maanden zand, pollen, vuil en mos van de auto te wassen. Ik heb de nieuwe sproeikop met zeepdispenser gebruikt. OMG dat halveert de wastijd en ik ben gewoon droog gebleven! 😅

De auto glimt weer maar de ramen zijn nog wat streperig en daar heb ik een hekel aan. Iemand de gouden tip om die streeploos te krijgen?

sergeant, 19 days ago to random Dutch

#fact

HeyLaiverd, 19 days ago to random Dutch

Mogguh.

Ik wilde uitslapen vandaag maar toch weer vroeg wakker, he. 😑

stux, 19 days ago to space

Success and Preparation

At 1:47 a.m. EST (6:47 UTC) on Nov. 16, 2022, #NASA’s #Orion #spacecraft launched atop the #Space Launch System (#SLS) rocket from historic Launch Pad 39B at NASA’s Kennedy Space Center on a path to the #Moon, officially beginning the Artemis I mission.

https://www.youtube.com/watch?v=2WODej84jxg

fatboy, 20 days ago to random

Oh, snap?

I AM SO DISAPPOINTED WITH UBUNTU 24.04 😡
https://news.itsfoss.com/ubuntu-24-04-disappointment/

sergeant, 21 days ago to Blog Dutch

Diet is just as important as working out.

Back & Rear Delts

Supersets Pullup & Barbell Row:

1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 12 eeps
3. 8 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps

Supersets Lat Pulldown & Cable Row:

1. 42,5kg x 20 reps & 42,5kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 8 eeps & 70kg x 8 reps

Supersets Iso-lateral High Row & Iso-lateral Low Row:

1. 40kg x 20 reps & 40kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 10 reps & 70kg x 6 reps

Reversed Cable Crossover:

1. 2,5kg x 40 reps
2. 7,5kg x 25 reps
3. 12,5kg x 15 reps
4. 12,5kg x 10 reps

Machine Reversed Flye:

1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
   #blog #bodybuilding #fitness

sergeant, 21 days ago to bodybuilding Dutch

Oh my God! This is horrible.

Fabiana Veras was found by a co-worker after being attacked by a strange man.

Veras, who worked at a clinic as a psychologist, was found by a co-worker around 6pm local time. She had been bound and gagged and had clear cuts on her hands and all over her body. The Sun reported that CCTV showed footage of a man entering the clinic around 5pm. He was wearing a face mask, glasses, gloves, and a covering on his head.

Police reported that the man took Veras’ phone with him. It was found destroyed, along with three knives, two brass knuckles, and a pistol that was stained with blood. João Carvalho was arrested on Wednesday at his home in Natal, which is over 140 miles away from where the crime was committed.

https://generationiron.com/female-bodybuilder-stabbed-death-work/

#bodybuilding #fitness #crime

Branwen74, 21 days ago to random

Koningsdag. En of ik wat ga doen. We gaan in de ochtend in de tuin van vrienden koffie drinken en in de middag thuis wat rondhangen, ik heb nog een boek uit te lezen. En jullie?

sergeant, 21 days ago to random Dutch

Possible 9th planet within our solar system.

https://arxiv.org/abs/2404.11594

sergeant, 22 days ago to Blog Dutch

Shoulders, Legs & Calfs

Overhead Barbell Press:

1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 8 reps
5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:

1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

Dumbbell Laterals:

1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

ATX Lying Leg Curls:

1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Seated Leg Curls:

1. 35kg x 15 reps
2. 65kg x 15 reps
3. 95kg (209lbs) x 8 reps
4. 105kg (231lbs) x 8 reps

Lying Leg Curls:

1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (x121lbs) x 6 reps

Back Squats:

1. 20kg x 15 reps
2. 50kg x 12 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg (264lbs) x 6 reps

Leg Press:

1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 12 reps
4. 400kg (881lbs) x 10 reps

Leg Extensions:

1. 32kg x 10 reps
2. 47kg x 10 reps
3. 62kg x 10 reps
4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps
#blog #bodybuilding #Fitness

HeyLaiverd, 22 days ago to random Dutch

Lijstje.
-haar wassen : ✅️
-kletsen op Mastodon : ✅️
-eten : ✅️
-deurkozijnen schilderen : ✅️
-dierenarts bellen voor jaarlijke controlafspraak Poei: ✅️
-stofzuigen : ✅️
-dweilen : ✅️

Rest mij nog één zeer belangrijke taak waarzonder het weekend niet kan beginnen: wachten tot de man thuiskomt met friet! 😅

image/gif

LoederMoeder, 22 days ago to random Dutch

Ik werken. En de kinderen een tent bouwen.

sergeant, 23 days ago to scifi Dutch

#SciFi #Fantasy

Nouscat, 24 days ago to random Dutch

Lieverds, migraine hier sinds eergisteren middag en is nog niet weg 😖. Ik kom terug als -ie voorbij is. Wens jullie een fijne dag vandaag! 🍀✨ Ik houd mijn ogen nog even dicht. Tot snel! #pt

Shadedlady, 24 days ago to random Dutch

De buren vinden dat ze om 7 uur wel lang genoeg stil zijn geweest. Nou ik had nog wat langer willen slapen. Wat een rotwoning is dit toch

sergeant, 24 days ago to random Dutch

😜

saila, 24 days ago to scifi

Very happy to learn #ForAllMankind has been renewed for another season — even tho I was hoping it would get the funding for at least one additional season to bring its alt-history inline with our current decade

https://www.apple.com/tv-pr/news/2024/04/apple-renews-globally-acclaimed-hit-space-drama-for-all-mankind-for-season-five-and-announces-new-spinoff-series-star-city/

#ApoleTV #scifi #space

sergeant, 25 days ago to Blog Dutch

Chest & Abs

Flat Dumbbell Presses:

1. 20kg x 40 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:

1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg (60lbs) x 9 reps

Incline Bench Press:

1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x (132lbs) x 7 reps

Flat Bench Press:

1. 40kg x 20 reps
2. 50kg x 15 reps (pecs running out of juice)
3. 60kg (132lbs) x 8 reps
4. 70kg (154lbs) x 4 reps

Hanging Leg Raises , combined with stomach vacuums):
20, 15, 10 & 10 reps

Cable Crunches & Stomach vacuums:

1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg (99lbs) x 15 reps
   #blog #bodybuilding #fitness

sergeant, 25 days ago to random Dutch