#bodybuilding — Public Fediverse posts
Live and recent posts from across the Fediverse tagged #bodybuilding, aggregated by home.social.
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Shoulders, Hamstrings & Biceps
Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#blog #bodybuilding #fitness #MentalHealth -
Shoulders, Hamstrings & Biceps
Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#blog #bodybuilding #fitness #MentalHealth -
Shoulders, Hamstrings & Biceps
Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#blog #bodybuilding #fitness #MentalHealth -
Shoulders, Hamstrings & Biceps
Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#blog #bodybuilding #fitness #MentalHealth -
Shoulders, Hamstrings & Biceps
Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#blog #bodybuilding #fitness #MentalHealth -
Dehydration strips your joints of essential fluid and compromises muscle fullness far more than most lifters realize. Discover how optimizing water intake and key electrolytes transforms joint comfort.
Read the hydration guide on our website:
🔗 https://muscle.thedad.de/the-cheapest-joint-supplement-in-the-world-hydration/
#maturemuscle #bodybuilding #hydration #jointhealth #fitnessover40 #muscledads #muscledaddies -
Dehydration strips your joints of essential fluid and compromises muscle fullness far more than most lifters realize. Discover how optimizing water intake and key electrolytes transforms joint comfort.
Read the hydration guide on our website:
🔗 https://muscle.thedad.de/the-cheapest-joint-supplement-in-the-world-hydration/
#maturemuscle #bodybuilding #hydration #jointhealth #fitnessover40 #muscledads #muscledaddies -
Dad-of-three celeb personal trainer, 48, ‘drops dead’ during gym workout
A celebrity personal trainer and bodybuilding champion has died after collapsing mid-workout at a gym, just hours after…
#NewsBeep #News #Fitness #BodyBuilding #Health #InTheNews #Injuries #IrishDailyStar #UK #UnitedKingdom #Workout
https://www.newsbeep.com/uk/763240/ -
https://www.europesays.com/uk/1191944/ Dad-of-three celeb personal trainer, 48, ‘drops dead’ during gym workout #BodyBuilding #Fitness #Health #InTheNews #Injuries #IrishDailyStar #UK #UnitedKingdom #workout
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CW: Furry Art; SFW Male Muscles
Here's my progress thus far. How do I look? 💪 💜
Art by flamezol 🎨#Furry #FurryArt #Art #MastoArt #FediArt #Anthro #AnthroArt #SnowLeopard #Snep #Biceptember #Sneptember #Muscles #Muscular #MuscleFur #Bodybuilding #Bodybuilder
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CW: Furry Art; SFW Male Muscles
Here's my progress thus far. How do I look? 💪 💜
Art by flamezol 🎨#Furry #FurryArt #Art #MastoArt #FediArt #Anthro #AnthroArt #SnowLeopard #Snep #Biceptember #Sneptember #Muscles #Muscular #MuscleFur #Bodybuilding #Bodybuilder
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CW: Furry Art; SFW Male Muscles
Here's my progress thus far. How do I look? 💪 💜
Art by flamezol 🎨#Furry #FurryArt #Art #MastoArt #FediArt #Anthro #AnthroArt #SnowLeopard #Snep #Biceptember #Sneptember #Muscles #Muscular #MuscleFur #Bodybuilding #Bodybuilder
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CW: Furry Art; SFW Male Muscles
Here's my progress thus far. How do I look? 💪 💜
Art by flamezol 🎨#Furry #FurryArt #Art #MastoArt #FediArt #Anthro #AnthroArt #SnowLeopard #Snep #Biceptember #Sneptember #Muscles #Muscular #MuscleFur #Bodybuilding #Bodybuilder
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CW: Sexually suggestive
Here's my progress thus far. How do I look? 💪💜
@[email protected]
#Furry #FurryArt #Art #Muscle #Muscles #Muscular #SnowLeopard #Snep #Bodybuilder #Bodybuilding #Anthro #AnthroArt #Cat #Cats #MuscleFur -
CW: Sexually suggestive
Here's my progress thus far. How do I look? 💪💜
@[email protected]
#Furry #FurryArt #Art #Muscle #Muscles #Muscular #SnowLeopard #Snep #Bodybuilder #Bodybuilding #Anthro #AnthroArt #Cat #Cats #MuscleFur -
Chest, Abs & Calfs
Cable Flyes:
1. 15kg x 30
2. 20kg x 25
3. 25kg x 20
4. 30kg (66lbs) x 15Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20Lying Leg Raises:
4 x 15Obliques L/R:
4 x 30Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth -
Chest, Abs & Calfs
Cable Flyes:
1. 15kg x 30
2. 20kg x 25
3. 25kg x 20
4. 30kg (66lbs) x 15Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20Lying Leg Raises:
4 x 15Obliques L/R:
4 x 30Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth -
Chest, Abs & Calfs
Cable Flyes:
1. 15kg x 30
2. 20kg x 25
3. 25kg x 20
4. 30kg (66lbs) x 15Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20Lying Leg Raises:
4 x 15Obliques L/R:
4 x 30Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth -
Chest, Abs & Calfs
Cable Flyes:
1. 15kg x 30
2. 20kg x 25
3. 25kg x 20
4. 30kg (66lbs) x 15Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20Lying Leg Raises:
4 x 15Obliques L/R:
4 x 30Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth -
Chest, Abs & Calfs
Cable Flyes:
1. 15kg x 30
2. 20kg x 25
3. 25kg x 20
4. 30kg (66lbs) x 15Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20Lying Leg Raises:
4 x 15Obliques L/R:
4 x 30Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth -
It seems to be an ideal body, doesn't it?
Or it's just my opinion.#bodybuilding, #ass, #perfectass, #perfectbody, #beautifulgirl, #beauty
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It seems to be an ideal body, doesn't it?
Or it's just my opinion.#bodybuilding, #ass, #perfectass, #perfectbody, #beautifulgirl, #beauty
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It seems to be an ideal body, doesn't it?
Or it's just my opinion.#bodybuilding, #ass, #perfectass, #perfectbody, #beautifulgirl, #beauty
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My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.
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My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.
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My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.
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My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.
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My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.
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Back & Posterior Delts
Lat Pulldown & Resistance Band Adduction:
1. 42,5kg x 20 reps en 10 reps
2. 54kg x 15 reps en 10vreps
3. 68kg x 12 reps & 10 reps
4. 82kg (181lbs) x 8 reps & 10 repsOverhead Pulldown & Reverse Peckdeck Flyes:
1. 40kg x 15 reps & 25kg x 10 reps
2. 47kg x 12 reps & 32kg x 10 reps
3. 54kg x 10 reps & 40 kg x 8 reps
4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 repsDRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 repsDuo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 repsDuo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 repsMTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 repsReverse Cable Flyes:
1. 2,5kg x 20 reps
2. 5kg x 18 reps
3. 7,5kg (17lbs) x 10 reps
4. 10kg (22lbs) x 10 repsHS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse Dumbbell Flyes:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg (17lbs) x 10 reps
4. 7,5kg x 10 repsDeadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 4 reps
5. 140kg (309lbs) x 2 reps
#blog #fitness #bodybuilding #MentalHealth -
Back & Posterior Delts
Lat Pulldown & Resistance Band Adduction:
1. 42,5kg x 20 reps en 10 reps
2. 54kg x 15 reps en 10vreps
3. 68kg x 12 reps & 10 reps
4. 82kg (181lbs) x 8 reps & 10 repsOverhead Pulldown & Reverse Peckdeck Flyes:
1. 40kg x 15 reps & 25kg x 10 reps
2. 47kg x 12 reps & 32kg x 10 reps
3. 54kg x 10 reps & 40 kg x 8 reps
4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 repsDRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 repsDuo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 repsDuo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 repsMTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 repsReverse Cable Flyes:
1. 2,5kg x 20 reps
2. 5kg x 18 reps
3. 7,5kg (17lbs) x 10 reps
4. 10kg (22lbs) x 10 repsHS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse Dumbbell Flyes:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg (17lbs) x 10 reps
4. 7,5kg x 10 repsDeadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 4 reps
5. 140kg (309lbs) x 2 reps
#blog #fitness #bodybuilding #MentalHealth -
Back & Posterior Delts
Lat Pulldown & Resistance Band Adduction:
1. 42,5kg x 20 reps en 10 reps
2. 54kg x 15 reps en 10vreps
3. 68kg x 12 reps & 10 reps
4. 82kg (181lbs) x 8 reps & 10 repsOverhead Pulldown & Reverse Peckdeck Flyes:
1. 40kg x 15 reps & 25kg x 10 reps
2. 47kg x 12 reps & 32kg x 10 reps
3. 54kg x 10 reps & 40 kg x 8 reps
4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 repsDRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 repsDuo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 repsDuo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 repsMTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 repsReverse Cable Flyes:
1. 2,5kg x 20 reps
2. 5kg x 18 reps
3. 7,5kg (17lbs) x 10 reps
4. 10kg (22lbs) x 10 repsHS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse Dumbbell Flyes:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg (17lbs) x 10 reps
4. 7,5kg x 10 repsDeadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 4 reps
5. 140kg (309lbs) x 2 reps
#blog #fitness #bodybuilding #MentalHealth -
Back & Posterior Delts
Lat Pulldown & Resistance Band Adduction:
1. 42,5kg x 20 reps en 10 reps
2. 54kg x 15 reps en 10vreps
3. 68kg x 12 reps & 10 reps
4. 82kg (181lbs) x 8 reps & 10 repsOverhead Pulldown & Reverse Peckdeck Flyes:
1. 40kg x 15 reps & 25kg x 10 reps
2. 47kg x 12 reps & 32kg x 10 reps
3. 54kg x 10 reps & 40 kg x 8 reps
4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 repsDRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 repsDuo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 repsDuo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 repsMTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 repsReverse Cable Flyes:
1. 2,5kg x 20 reps
2. 5kg x 18 reps
3. 7,5kg (17lbs) x 10 reps
4. 10kg (22lbs) x 10 repsHS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse Dumbbell Flyes:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg (17lbs) x 10 reps
4. 7,5kg x 10 repsDeadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 4 reps
5. 140kg (309lbs) x 2 reps
#blog #fitness #bodybuilding #MentalHealth -
Back & Posterior Delts
Lat Pulldown & Resistance Band Adduction:
1. 42,5kg x 20 reps en 10 reps
2. 54kg x 15 reps en 10vreps
3. 68kg x 12 reps & 10 reps
4. 82kg (181lbs) x 8 reps & 10 repsOverhead Pulldown & Reverse Peckdeck Flyes:
1. 40kg x 15 reps & 25kg x 10 reps
2. 47kg x 12 reps & 32kg x 10 reps
3. 54kg x 10 reps & 40 kg x 8 reps
4. 61kg (134lbs) x 10 reps & 47kg (104lbs) x 6 repsDRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 repsDuo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 repsDuo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 repsMTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 repsReverse Cable Flyes:
1. 2,5kg x 20 reps
2. 5kg x 18 reps
3. 7,5kg (17lbs) x 10 reps
4. 10kg (22lbs) x 10 repsHS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse Dumbbell Flyes:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg (17lbs) x 10 reps
4. 7,5kg x 10 repsDeadlifts:
1. 60kg x 10 reps
2. 80kg x 8 reps
3. 100kg x 6 reps
4. 120kg x 4 reps
5. 140kg (309lbs) x 2 reps
#blog #fitness #bodybuilding #MentalHealth -
Upper Legs
Stationary Bike:
Warming up 5 minutesPendelum Squat:
1. 59kg x 10 reps
2. 65kg x 10 reps
3. 80kg x 10 reos
4. 100kg (220lbs) x 10 reps
5. 120kg (265lbs) x 6 repsBack Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 8 reps
4. 80kg x 8 reps
5. 100kg (220lbs) x 6 repsReverse Hack Squat:
1. 75kg x 10 reps
2. 100kg x 10 reps
3. 125kg x 10 reps
4. 150kg (330lbs) x 10 repsIncline Leg Press:
1. 150kg x 15 reps
2. 200kg x 16 reps
3. 250kg x 10 reps
4. 300kg (660lbs) x 10 reps
5. 350kg (770lbs) x 8 reps
#blog #bodybuilding #fitness #MentalHealth -
Chest, Triceps, Abs & Cardio
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 42,5kg (94lbs) x 6 repsIncline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 10 reps
4. 70kg (154lbs) x 8 repsCable Flyes:
1. 15kg x 20 reps
2. 20kg x 25 reps
3. 25kg (55lbs) x 15 reps
4. 25kg x 12 repsTriceps Extensions:
1. 17,5kg x 20
2. 25kg x 20
3. 30kg (66lbs) x 15Rope Triceps Extensions:
1. 10kg x 15
2. 15kg x 12
3. 20kg (44lbs) x 10 repsStanding Cable Crunches:
1. 25kg x 40
2. 30kg x 30
3. 35kg x 25
4. 40kg (88lbs) x 20Hanging Reverse Crunches:
4 x 20Interval Cycling:
15 minutes
#blog #bodybuilding #fitness #MentalHealth -
Cardio, Legs & Delts
15 minutes of Cycling (interval)
Leg Extensions:
1. 20kg x 10 reps
2. 20kg x 20 reps
3. 32kg x 15 reps
4. 47kg (104lbs) x 10 repsSeated Leg Curls:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 62kg (137lbs) x 15 reps
4. 75kg (165lbs) x 8 repsRest-Pause (2 seconds) Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg (440lbs) x 8 repsSupersets Laterals & Shrugs:
5kg (11lbs) & 30kg(66lbs)
1. 20 & 10 reps
2. 20 & 8 reps
3. 15 & 6 reps
4. 15 & 6 repsStanding Calf:
1. 45kg x 30 reps
2. 45kg x 30 reps
3. 65kg x 20 reps
4. 85kg (187lbs) x 18 reps
#blog #bodybuilding #fitness #MentalHealth -
Chest, Erector Spinea, Abs & Cardio
Starting with some lying abduction exercises to warm up the Rotator Cufs.
Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 25kg x 12 reps
5. 30kg (66lbs) x 10 reps
6. 30kg x 10 reps
7. 35kg (77lbs) x 6 repsStanding Cable Flyes:
1. 5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 12,5kg (28lbs) x 12 reps
5. 15kg (33lbs) x 10 reps
6. 15kg x 10 repsPeckdeck Flyes:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 55kg (121lbs) x 10 repsBack Extension:
1. 25kg x 20 reps
2. 35kgbx 20 reps
3. 55kg (121lbs) x 20 reps
4. 75kg (165lbs) x 10 repsMTS Ab Crunches:
1. 45kg x 30 reps
2. 55kg x 30 reps
3. 65kg x 25 reps
4. 75kg (165lbs) x 20 reps
5. 85kg (187lbs) x 20 reps
6. 95kg (209lbs) x 15 reps
7. 105kg (231lbs) x 10 repsLying MTS Crunch:
1. 20kg x 30 reps
2. 32kg x 20 reps
3. 46kg x 20 reps
4. 60kg (132lbs) x 20 reps15 minutes of Interval Cycling.
#blog #bodybuilding #fitness #MentalHealth -
Making contact after my vacation.
Posterior Delts, Back & Cardio.Resistance Band Abductions:
6 x 10 seconds static squeezesStatic Reverse Peckdeck Flyes:
1. 20kg - 10 x 5 seconds
2. 25kg - 10 x 5 seconds
3. 32kg - 8 x 5 seconds
4. 32kg (71lbs) - 8 x 5 secondsLat Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 8 reps
4. 61kg (134lbs) x 8 repsDRAX Row:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg (88lbs) x 10 reps
4. 47kg (104lbs) x 8 repsSupine Front Pulldown:
1. 30kg x 12 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 60kg (146lbs) x 8 repsDeadlifts:
1. 60kg x 10 reps
2. 90kg x 8 reps
3. 120kg (265lbs) x 6 reps15 minutes of cycling.
#blog #bodybuilding #fitness #MentalHealth -
In ‘Test,’ queer bodybuilders and their struggles finally take center stage
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In meiner Fitness-Kolumne "Der Quälgeist" stelle ich ein kompaktes Grundlagenprogramm für den Oberkörper vor, das Kraft & Ausdauer kombiniert und nur mit Kurzhanteln sowie einer Hantelbank, ohne Geräte-Hopping, in einer Stunde im Gym durchgeführt werden kann: "Originell ist das Programm nicht – im Gegenteil: Es besteht fast ausschliesslich aus klassischen Übungen. Diese haben jedoch einen Vorteil: Sie sind Klassiker, weil sie leisten, was sie versprechen. Im Geflirre ständig wechselnder Trainingshypes tut es gut, sich hin und wieder auf die Grundlagen zu besinnen."
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Harry Gelbfarb gründet in Schweinfurt 1956 das erste Bodybuilding-Studio.
10 Mark pro Monat kostet eine Mitgliedschaft, was damals ziemlich viel war: Etwa 10 Prozent eines damaligen Lehrlingsgehalts. Finanziell läufts trotz seiner Idee nicht richtig rund für Harry.
Aber: 1961 kann er trotzdem ein weiteres Studio in Nürnberg gründen. Der richtige Gym-Hype beginnt aber erst mit Arnold Schwarzenegger in den 1960ern.#gym #Geschichte #bodybuilding #wahr_so
https://www.funk.net/formate/wahrso-12384/instagram/wahrso-32812/beitrag/2208155
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The Secret to Muscle Gains? Sleep More 😴💪
Follow @biohackingpathway for more
#health #musclegrowth #sleepforgains #fitness #bodybuilding #sleephealth #resistancetraining #protein #fitnessmotivation #healthtips #musclebuilding #recovery #sleepdeprivation -
Legs (last workout before my vacation)
Leg Press:
1. 100kg x 30 & 15 reps (warming up)
2. 200kg x 15 reps
3. 300kg (660lbs) x 10 reps
4. 400kg (881lbs) x 10 repsIso-lateral Leg Press L/R:
1. 50kg x 15 reps
2. 80kg x 12 reps
3. 100kg (220lbs) x 10 reps
4. 139kg (287lbs) x 8 repsLeg Extensions:
1. 27,5kg x 15 reps
2. 42,5kg x 15 reps
3. 57,5kg x 12 reps
4. 80kg (176lbs) x 10 repsSeated Leg Curls:
1. 27,5kg x 40 reps
2. 50kg x 20 reps
3. 72,5kg (160lbs) x 10 reps
4. 95kg (209lbs) x 8 repsStanding Calf Machine:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg (209lbs) x 15 reps
4. 95kg x 15 repsSeated Calf Machine:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 60kg (132lbs) x 18 reps
4. 70kg (154lbs) x 15 reps
#Blog #bodybuilding #fitness #MentalHealth -
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg (66lbs) x 15 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 repsFlat Bench Presses:
1. 40kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 10 repsCable Motion Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 42,5kg (94lbs) x 12 reps
4. 42,5kg x 12 repsPeckdeck Flyes:
1. 33kg x 15 reps
2. 47kg x 15 reps
3. 61kg (134lbs) x 10 reps
4. 61kg x 10 repsLF Abdominal machine:
1. 35kg x 40 crunches
2. 45kg x 30 crunches
3. 55kg (121lbs) x 20 crunches
4. 55kg x 20 crunchesStanding Cable Crunches:
1. 25kg x 30 crunches
2. 30kg x 30 crynches
3. 35kg x 30 crunches
4. 40kg (88lbs) x 30 crunches
#blog #bodybuilding #fitness #MentalHealth -
Back, Posterior Delts & Biceps
Pullups:
10, 10, 10, 10, 8, 8, 6 & 6 repsCable 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 repsDuo 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 repsRope 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 repsLF Mchine (stack) Pulldown:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 repsReverse 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 repsReverse Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 repsDRAX 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 -
#musclebuilding #aging #strengthtraining #healthyageing #healthyaging #wellnessthatworks #wellnessblogger #emotionalwellbeing #wellnesslifestyle #wellnesswarrior #healthandwellbeing #fitness #healthyaging #longevity #muscleloss #exercise #wellbeing #bodybuilding https://mastodon.social/@biohackingpathway/117074503506673889
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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 repsRest-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 repsSmith Machine Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 8 reps
4. 50kg (110lbs) x 6 repsLF 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 repsLF 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 -
30g Protein Myth: SHOCKING TRUTH!
Unlock the secrets of protein assimilation! We debunk common myths about protein intake limits and muscle synthesis. Discover how much protein your body can truly use, even if you consume more. Learn the science behind maximizing muscle growth!
Follow @biohackingpathway for more
#protein #musclegrowth #fitness #nutrition #science #health #bodybuilding #weighttraining #wellbeingcoach #wellnessblog #wellnesswins #wellnessmatters #workout
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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 repsHammerstrength 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 repsIso-lateral High Row:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 50kg (110lbs) x 8 repsCable Row:
1. 42,5kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 repsLat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 repsReverse 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 repsCable 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 repsPendulum Squats:
1. 55kg x 10 reps
2. 75kg x 10 reps
3. 85kg (187lbs) x 8 reps
4. 95kg (209lbs) x 6 repsRest Pause Leg Presses:
1. 100kg x 10 reps
2. 200kg x 10 reps
3. 250kg (551lbs) x 10 reps
4. 300kg (661lbs) x 6 repsLeg 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