maaikees, 6 days ago to bodybuilding

So this happened in the gym today 😂🫠

I wasn’t hurt, only my ego was hurt.

Was supposed to take the set to failure, but I just…failed.
Didn’t try again, no point risking an actual injury. Better next week!

#bodybuilding #fitness

video/mp4

maaikees, 6 days ago to bodybuilding

I always dread going to the gym when it’s hot out.

My gym has no airco, so it’s gonna be a sweaty session. Leg day, too 🫠

#bodybuilding #fitness

br00t4c, 7 days ago to bodybuilding

Gay bodybuilding priest goes viral with a simple yet powerful message: 'You are loved'

#bodybuilding

https://www.thepinknews.com/2024/05/10/gay-bodybuilding-priest-goes-viral-with-a-simple-yet-powerful-message-you-are-loved/

maaikees, 8 days ago to powerlifting

Holla at me if you use the #powerlifting or #bodybuilding hastags. I’ll follow you.

Lifters unite

sergeant, 10 days ago to Blog Dutch

Remnants Day (Quads):

Leg Presses:

1. 50kg x 20 reps
2. 100kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 15 reps
6. 300kg x 10 reps
7. 350kg x 10 reps (771lbs)

Bodyweight Sissy Squats:
20, 20, 15 & 12 reps

Wide Stance Hack Squat:

1. MW x 15 reps
2. MW+20kg x 12 reps
3. MW+40kg x 10 reps
4. MW+60kg x 6 reps(132lbs)

Leg Extension:

1. 32kg x 15 reps
2. 47kg x 10 reps
3. 62kg (136lbs) x 8 reps
4. 70kg (154lbs) x 8 reps
   #blog #bodybuilding #fitness

sergeant, 11 days ago to Blog Dutch

Shoulders, Hamstrings & Calfs

Overhead Dumbbell Press:

1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 12 reps
4. 25kg (55lbs) x 8 reps

Overhead Barbell Press:

1. 30kg x 20 reps
2. 40kg x 14 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 6 reps

MTS Shoulder Press:

1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps

Machine Laterals:

1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 8 reps

Seated Leg Curls:

1. 45kg x 25 reps
2. 65kg x 20 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Lying Iso-lateral Leg Curls:

1. 20kg x 12 reps
2. 25kg x 10 reps
3. 30kg x 6 reps
4. 30kg (66lbs) x 6 reps

Bodyweight StandingvCalf Raises:
300 reps
#blog #bodybuilding #fitness

sergeant, 12 days ago to Blog Dutch

Chest & Abs

Flat Bench Press:

1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps

Incline Bench Press:

1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps(154lbs)

Smith Machine (upper) Chest Press:

1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Dumbbell Flyes:

1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps

Cable Crunches:

1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 15 reps

MTS Chrunches:

1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
   #blog #bodybuilding #fitness

sergeant, 13 days ago to Blog Dutch

Back & Posterior Delts

Duo Lat Pulldown:

1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)

LF Row:

1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)

Iso-lateral High Row:

1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)

Iso-lateral Low Row:

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

Reversed Overhead Pulldown:

1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)

Flat Bench Dumbbell Pullover:

1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps

Seated Reversed Dumbbell Flyes:

1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Reversed Cable Crossover:

1. 5kgbx 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg (22lbs) x 10 reps

10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.
#blog #bodybuilding #fitness

sergeant, 15 days ago to Blog Dutch

I was planning on a Leg Day, but I had to adjust due to a spontanious injury.

Back Squat:

1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back :weary: )

Stretching and massaging with a hard foam roller.
Continue workout and adjust.

One Leg Press L/r:

1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps

Regular Leg Press:

1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps

Leg Extension:

1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps

Seated Calf Extension:

1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps

LF Toe Presses (Leg Press):

1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

And again:
Stretching and massaging with a hard foam roller.

Cable Crunches combined with vacuum pose:

1. 40kg x 30 reps
   2..40kg x 30 reps
2. 42,5kg x 20 reps
3. 42,5kg x 20 reps
   #blog #bodybuilding #fitness

sergeant, 15 days ago to bodybuilding Dutch

Care for some Cable Crunches?
#bodybuilding #fitness #femalefitness #beauty

sergeant, 18 days ago to Blog Dutch

High speed workout with less than 30 seconds rest in between sets.

Shoulders & Hamstrings

Overhead Dumbbell Presses:

1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 7 reps

Seated Overhead Barbell Presses

1. 30kg x 20 reps
2. 40kg x 15 reps
3. 45kg x 10 reps
4. 50kg(110lbs) x 6 reps

Machine Laterals:

1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg(66lbs) x 8 reps

Lying Leg Curls:

1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 6 reps

Seated Leg Curls:

1. 45kg x 15 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 105kg (231lbs) x 8 reps

Deadlift:

1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg x 8 reps
4. 110kg (242lbs) x 6 reps
   ( it's been over a year)
   #blog #bodybuilding #fitness

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

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

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

br00t4c, 22 days ago to bodybuilding

Bodybuilding Couple Accused Of Brandishing Rifles Near Miami Day Care

#bodybuilding #tv

https://www.huffpost.com/entry/bodybuilding-couple-rifles-florida-daycare_n_662a9092e4b01a688b3e2e01

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 bodybuilding Dutch

Lee Labrada

#bodybuilding #bodybuildinghalloffame #fitness

sergeant, 26 days ago to Blog Dutch

Back & Posterior Delts

Power grip Pullup:
15, 10, 10 & 10 reps

Lat Pulldown:

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

MTS High Row:

1. 40kg x 20 reps
2. 60kg x 15 reps
3. 89kg x 8 reps
4. 90kg (198lbs) x 6 reps

Barbell Row:

1. 40kg x 15 reps
2. 50kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Duo Lat Pulldown:

1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Duo Cable Row (emphasis on a prolonged squeeze):

1. 26kg x 15 reps
2. 33kg x 12 reps
3. 40kg x 9 reps
4. 47kg (103lbs) x 9 reps

Alternating L/R Reversed Cable Flyes:

1. 2,5kg x 10 reps
2. 2,5kg x 15 reps
3. 5kg (11lbs) x 10 reps
4. 7,5kg (16lbs) x 8 reps

Machine Reversed Flyes:

1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps
   #blog #bodybuilding #fitness

sergeant, 1 month ago to Blog Dutch

Calfs & Quads

Smith Machine Standing Calf Raises:

1. 50kg x 30 reps
2. 70kg x 25 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 15 reps

LF Calf Extension:

1. 55kg x 20 reps
2. 75kg x 18 reps
3. 85kg x 15 reps
4. 85kg (187lbs) x 15 reps

Seated Calf Raises:

1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 15 reps

Reversed Hack Squat:

1. Mw x 15 reps
2. MW + 40kg x 15 reps
3. MW + 60kg x 10 reps
4. MW + 80kg x 10 reps
5. 100kg (220lbs) x 8 reps
6. 120kg (264lbs) x 6 reps

Regular Hack Squat:

1. MW + 20kg x 10 reps
2. MW + 40kg x 10 reps
3. MW + 60kg x 8 reps
4. MW + 80kg(176lbs) x 6 reps

Panata Leg Press:

1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg(440lbs) x 6 reps

Iso-lateral Leg Extension:

1. 20kg x 10 slow reps
2. 20kg x 10 slow reps
3. 30kg (66lbs) x 6 reps
   #blog #bodybuilding #fitness

sergeant, 1 month ago to Blog Dutch

Shoulders & Hamstrings.
(kept it short today)

Overhead Front Barbell Press:

1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 25 reps
4. 50kg (110lbs) x 10 reps

Dumbbell Laterals:

1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 10 reps

MTS Shoulder Press:

1. 50kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps

DRAX Lying Leg Curls:

1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg (154lbs) x 6 reps

Seated Leg Curls:

1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
   #blog #bodybuilding #fitness

sergeant, 1 month ago to Blog Dutch

Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.

Incline Bench Press:

1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 12 reps
5. 70kg x 8 reps
6. 75kg x 8 reps
7. 80kg x 6 reps
8. 85kg (187lbs)x 4 reps
9. 85kg x 4 reps
10. 80kg x 6 reps
11. 75kg x 8 reps
12. 70kg x 9 reps
13. 65kg x 10 reps
14. 60kg x 12 reps

Peckdeck Flyes:

1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 14 reps
4. 55kg (121lbs) x 12 reps
5. 62kg (136lbs) x 10 reps
6. 70kg (154lbs) x 6 reps

LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:

1. 35kg x 50 reps
2. 45kg x 40 reps
3. 55kg x 30 reps
4. 65kg x (143lbs) x 20 reps

Cable Crunches. Each set followed by a 20 seconds vacuum pose:

1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (104lbs) x 15 reps
4. 50kg x (110lbs) x 15 reps
   #blog #bodybuilding #fitness

sergeant, 1 month ago to Blog Dutch

Back & Posterior Delts

Pullups:
4 x 10 reps

Iso-lateral Front Pulldown:

1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x(176Lbs) 8 reps

Lat Pulldown:

1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps

Cable Row:

1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 8 reps

Iso-Lateral High Row:

1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg (176Lbs) x 10 reps
4. 90kg (198Lbs) x 8 reps

Overhead Resistance Band Pulldown:
4 x 10 squeezes

Resistance Band Facepull:
4 x 10 reps

Bend Over Barbell Facepull:

1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55Lbs) x 15 reps
4. 30kg (66lbs) x 12 reps

Reversed Dumbbell Flyes:

1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps
   #blog #bodybuilding #fitness

sergeant, 1 month ago to Blog Dutch

Quads & Calfs

Leg Press:

1. 100kg x 30 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg x 10 reps

Squats:

1. 20kg x 10 reps
2. 50kg x 10 reps
3. 80kg x 10 reps
4. 110kg x 6 reps
5. 120kg (264Lbs) x 6 reps

Smith Machine Hack Squats:

1. 30kg x 15 reps
2. 50kg x 10 reps
3. 70kg (154Lbs) x 8 reps
4. 80kg (176Lbs) x 6 reps

DRAX (single) Leg Press L/R:

1. 20kg x 10 reps
2. 35kg x 10 reps
3. 50kg (121Lbs) x 8 reps
4. 65kg (143Lbs) x 6 reps

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