#bodybuilding — Public Fediverse posts

Shoulders, Hamstrings & Biceps

Overhead Barbell Presses:
1. 30kg x 20
2. 40kg x 15
3. 50kg x 10
4. 60kg (132lbs) x 6

Dumbbell Laterals:
1. 5kg x 20
2. 5kg x 20
3. 7,5kg (17lbs) x 15
4. 7,5kg x 15

Dumbbell Shrugs:
1. 30kg (66lbs) x 10
2. 35kg (77lbs) x 10
3. 37,5kg (83lbs) x 10
4. 40kg (88lbs) x 8

Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15
2. 17,5kg x 12
3. 20kg x 10
4. 22,5kg (50lbs) x 10

Seated Leg Curls:
1. 20kg x 30
2. 35kg x 20
3. 50kg x 20
4. 65kg (143lbs) x 10

Lying Leg Curls:
1. 20kg x 10
2. 27,5kg x 10
3. 35kg x 10
4. 42,5kg (94lbs) x 6

Concentration Iso-lateral Alternating L/R Leg Curls:
5kg - 4 x 10

Dumbbell Concentration Curls:
1. 5kg x 20
2. 7,5kg x 15
3. 10kg x 12
4. 12,5kg (28lbs) x 10

Biarbell Draw Curls:
1. 20kg (44lbs) x 10
2. 20kg x 10
3. 25kg (55lbs) x 10
4. 25kg x 10
#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 15

Dumbbell Flyes:
1. 10kg x 15
2. 12,5kg x 15
3. 15kg (33lbs) x 15
4. 17,5kg (39lbs) x 10

Seated Cable Motion Flyes::
1. 20kg x 10
2. 20kg x 15
3. 25kg x 12
4. 30kg (66lbs) x 10

MTS Crunches:
1. 45kg x 50
2. 55kg x 30
3. 55kg x 30
4. 65kg (143lbs) x 30

Standing Cable Crunches:
1. 25kg x 30
2. 30kg x 30
3. 35kg x 30
4. 40kg (88lbs) x 20

Lying Leg Raises:
4 x 15

Obliques L/R:
4 x 30

Standing Calf Machine:
1. 45kg x 40
2. 55kg x 30
3. 65kg x 20
4. 75kg (165lbs) x 20

Machine Hack Calf Raises:
1. 50kg x 30
2. 75kg x 20
3. 100kg x 15
4. 125kg (276lbs) x 15

Seated Calf Machine:
1. 25kg x 20
2. 25kg x 18
3. 35kg (77lbs) x 15
4. 35kg x 15
#blog #bodybuilding #fitness #MentalHealth

My controversial feature on skipping leg day won a national Maury R. Edwards Award this spring.

#tv #news #health #fitness #bodybuilding

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 reps

Overhead 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 reps

DRAX Row:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 62kg (137lbs) x 6 reps

Duo Cable Row:
1. 33kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg (134lbs) x 8 reps

Duo Lat Pulldown:
1. 33kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
54kg (119lbs) x 8 reps

MTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 reps

Reverse 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 reps

HS Low Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

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

Deadlifts:
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

Ich habe damals kaum etwas mehr verachtet als „Disco“. Also nicht den Ort (Grüße gehen raus, an alle, die sich noch an „Sigi’s Kalei“ auf der Steeler Straße erinnern!), aber das Genre. Das war für mich ein rotes Tuch. Ich war (Punk-)Rocker! Doch irgendwann musste ich mir eingestehen, dass Pop sich für solche alten Fronten nicht mehr interessiert. Er wartet einfach geduldig. Und eines Tages summe ich plötzlich einen Bee-Gees-Refrain, obwohl ich mir geschworen hatte, niemals einen Bee-Gees-Refrain zu summen. (ARTE, Wh.)

Here we have a fursona for the PlayStation2. Eco choose a kind of buff Bat-eared vixen :3

Commission for Eco

#ginkaze #athletic #muscle #muscles #muscular #abs #pecs #biceps #anthro #bodybuilding #playstation #psx #sony #ps2 #playstation2 #batearedfox #vixen

Save the phone chat for after your workout!

Gym Etiquette
Super Simple Stuff

#hybridathlete #CLICKLINKINBIO
#hybriddadathlete #hybridathletetraining #hybridaf #training #hybrid5 #performance #hybridathletepro #strengthtraining #wendler531 #gvt #powerlifting #bodybuilding #run #running #marathontraining #ultramarathon #zone2 #barefoot #barefootrunning #gym #gymetiquette #supersimplestuff

Mass Gaining Updates

#hybridathlete #CLICKLINKINBIO
#hybriddadathlete #hybridathletetraining #hybridaf #training #hybrid5 #performance #hybridathletepro #strengthtraining #wendler531 #gvt #powerlifting #bodybuilding #dadfit #dadfitness