#bodybuilding

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
2. 55kg x 25
3. 65kg x 20
4. 75kg (165lbs) x 15

Leg Press:

1. 100kg 20
2. 150kg x 15
3. 200kg (440lbs) x 10
4. 250kg (550lbs) x 10

Seated Calf:

1. 25kg x 30
2. 35kg x 25
3. 45kg x 20
4. 55kg (121lbs) x 15
   #blog #bodybuilding #fitness #MentalHealth

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
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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
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 75kg (165lbs) x 6 reps

Reverse 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 reps

Reverse Peckdeck Flyes:

1. 25kg x 15 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

DRAX 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

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 kg x 15 reps
2. 75kg x 10 reps
3. 89kg (196lbs) x 10 reps
4. 103kg (227lbs) x 8 reps

LF 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

Morning walkies in the ☔️ 💪 #health #fitness #fit #toptags #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #progress #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise

I’m Arnold Schwarzenegger. This Is the Rule I Live by To Feel Young at 78 When I was competing as a bodybuilder, strength meant one thing: more. More weight. More intensity. More punishment.… #NewsBeep #News #US #USA #UnitedStates #UnitedStatesOfAmerica #Fitness #aging #arnoldschwarzenegger #bodybuilding #exercise #gymworkout #Health #seniorhealth #workouts

'I felt dizzy': bodybuilder recalls how drug abuse caught up with him https://www.theguardian.com/society/2026/jul/12/i-felt-dizzy-bodybuilder-recalls-how-drug-abuse-caught-up-with-him #Health #Addiction #Bodybuilding

omg, just received my photo's from the gym shoot!!!! Giving myself the gift of muscles in my 30ies was honestly the best choice!! I need to write a whole post about this, my reasons, how I achieved this. Because most people have no fkn clue, and are so judgemental! #bodybuilding #gym #strengthtraining