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9 results for “rubenwa”

  1. RubenWA @rubenwa

    Back & Shoulders

    Pullups:
    10, 10, 8 & 8 reps

    Barbell Row:
    1. 40kg x 15
    2. 50kg x 12
    3. 60kg (132lbs) x 10
    4. 60kg x 8

    Cable Row:
    1. 42,5kg x 15
    2. 50kg x 12
    3. 60kg x 10
    4. 70kg (154lbs) x 8

    Lat Pulldown:
    1. 42,5kg x 15
    2. 50kg x 10
    3. 60kg x 8
    4. 70kg (154lbs) x 6

    HS Supine Front Pulldown:
    1. 40kg x 15
    2. 50kg x 14
    3. 60kg x 10
    4. 60kg (132lbs) x 10

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

    Reverse Dumbbell Flyes:
    1. 5kg x 15
    2. 5kg x 15
    3. 7,5kg (17lbs) x 15
    4. 7,5kg x 10

    Reverse Cable Flyes:
    1. 2,5kg x 15
    2. 7,5kg x 15
    3. 12,5kg (28lbs) x 10

    MTS Shoulder Press:
    1. 40kg x 20
    2. 50kg x 15
    3. 60kg (132lbs) x 10
    4. 70kg (154lbs) x 10

    Machine Laterals:
    1. 10kg x 30
    2. 15kg x 20
    3. 20kg (44lbs) x 15
    4. 20kg x 10

    #blog #bodybuilding #fitness
  2. RubenWA @rubenwa

    Heel goed!
    Dat songfestival is toch niet meer datgene waar het voor bedoeld was.
    Poppenkast.

    nu.nl/songfestival/6414518/ned

  3. RubenWA @[email protected]

    Legs

    Light weight Squats for reps:
    1. BW x20
    2. 20kg x 20
    3. 40kg x 20
    4. 60kg (132lbs) x 20
    5. 60kg x 20
    6. 70kg (154lbs) x 20

    Light weight Pendelum Squats for reps:
    1. MW x 20
    2. MW+10kg x 20
    3. MW+20kg(44lbs) x 20
    4. MW+20kg x 20

    Lying Leg Curls for reps:
    1. 20kg x 20
    2. 27,5kg x 20
    3. 27,5kg x 20
    4. 27,5kg(61lbs) x 20

    Leg Extensions:
    1. 20kg x 20
    2. 27,5kg x 20
    3. 35kg x 20
    4 42,5kg(94lbs) x 20

    Seared Calf:
    1. 15kg x 40
    2. 30kg x 30
    3. 45kg(99lbs) x 20
    4. 45kg x 20

    Standing Calf:
    1. 35kg x 30
    2. 45kg x 25
    3. 55kg x 20
    4. 65kg(143lbs) x 20

    Bodyweight Standing Calf:
    100 reps
    #blog #bodybuilding #fitness

    #blog #bodybuilding #fitness
  4. rubenwardy @rubenwardy

    Released a new version of my browser extension fixing the most common uninstall feedback

    is a beautiful, powerful new tab page for your browser, with widgets, news, to-do lists, and more

    renewedtab.com/blog/2026/10/25

    #renewedtab #webextension #firefox #chrome #opensource
  5. RubenWA @[email protected]

    Chest, Abs & Cardio

    Flat Dumbbell Presses:
    1. 20kg x 20
    2. 25kg x 15
    3. 30kg x 10
    4. 35kg (77lbs) x 8
    5. 40kg (88lbs) x 4

    Cable Flyes:
    1. 15kg x 20
    2. 20kg x 20
    3. 25kg x 15
    4. 30kg (66lbs) x 10

    Supine grip Flat Bench Press ( it sucks):
    1. 20kg x 10
    2. 40kg x 10
    3. 50kg x 8
    4. 60kg (132lbs) x 6

    Peckdeck Flyes:
    1. 26kg x 20
    2. 40kg x 15
    3. 54kg (119lbs) x 12
    4. 68kg (150lbs) x 10

    LF Chest Press:
    1. 25kg x 15
    2. 45kg x 15
    3. 65kg (143lbs) x 6

    MTS Crunches:
    1. 45kg x 40
    2. 55kg x 30
    3. 65kg x 30
    4. 75kg x 20

    Hanging Reversed Crunches:
    4 x 15

    Stationary Bike:
    15 minutes

    2 x 20 squats for Knee Mobility.
    #blog #bodybuilding #fitness

    #blog #bodybuilding #fitness
  6. RubenWA @rubenwa

    What's going on with Pixelix?

  7. Portugal @[email protected]

    europesays.com/pt/566406/ Milan de Amorim não dá hipóteses em Udine e cola-se aos lugares cimeiros #Desporto #GonçaloRamos #Internacional #Itália #MadeIn #Maisfutebol #Milan #Portugal #PT #PuraPaixao #Resultado #ResultadoFinal #ResultadosHoje #ResultadosMaisfutebol #RubenAmorim #Sports

    #desporto #goncaloramos #internacional #italia #madein #maisfutebol
  8. Nederland @[email protected]

    europesays.com/nl/338591/ Vermoedelijke opstelling PSV: kan Van Bommel starten tegen Feyenoord? #Dutch #Feyenoord #Nederland #Nederlanden #Nederlands #Netherlands #NL #PeterBosz #PSV #RubenVanBommel #Sport #Sports #VermoedelijkeOpstellingPSV

    #vermoedelijkeopstellingpsv #sports #sport #rubenvanbommel #psv #peterbosz
  9. Portugal @[email protected]

    europesays.com/pt/564742/ «Amorim, aconteceu outra vez»: adeptos do Bournemouth provocam treinador #Bournemouth #Desporto #Incrível #Inglaterra #LigaEuropa #Maisfutebol #Milan #Portugal #PT #PuraPaixao #RubenAmorim #Sports

    #bournemouth #desporto #incrivel #inglaterra #ligaeuropa #maisfutebol
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