ADORO IL GENIO - FITNESS

Quando vi allenate, occhio a non esagerare...

#adoroilgenio #9settembre #allenamento #fitness #pesi #sollevamentopesi #bodybuilding #palestra #gym #sport

Heat or no heat!

Legs, Calfs & Abs.

Lying Leg Curls:
1. 25kg x 30 reps
2. 40kg x 15 reps
3. 55kg x 10 reps
4. 70kg x 8 reps

Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 15 reps
4. 55kg x 15 reps

Bodyweight Sissy Squats:
40, 30, 20 & 15 reps

Dumbbells Static Reversed Lunges:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Incline Leg Presses (slow reps):
1. 100kg x 20 reps
2. 150kg x 15 reps
3. 200kg x 10 reps
4. 250kg x 8 reps
5. 300kg x 6 reps

Leg Extensions:
1. 32kg x 15 reps
2. 47kg x 15 reps
3. 62kg x 12 reps
4. 78kg x 10 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 18 reps
4. 60kg x 15 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 20 reps
3. 95kg x 15 reps
4. 115kg x 10 reps

Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 25 reps
3. 48,75kg x 20 reps
4. 48,75kg x 20 reps

'nough done!
Been 3 days since I've seen the gym, but it feels like a year and I don't want to fall behind.

Sudden high temperatures & humidity having a negative impact on my energy output, so I take longer rest periods than usual between my sets.

But I have prevaled!
#blog #Bodybuilding #Fitness

Chest, Biceps & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 26kg x 20 reps
3. 34kg x 15 reps
4. 40kg x 10 reps
5. 44kg x 4 reps

Smith Machine Bench Press (Pectoralis Minor}:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 12 reps
4. 60kg x 8 reps
5. 70kg x 4 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg x 4 reps

Technogym Chest Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 65kg x 6 reps

Peck Deck:
1. 40kg x 10 reps
2. 45kg x 10 reps
3. 50kg x 8 reps
4. 55kg x 6 reps

LF Iso Lateral Biceps Curls:
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 10 reps

Straight Bar Biceps Curls'
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps

2 x 30 minutes of cardio
#blog #Bodybuilding #Fitness

Wish I looked bigger in these. But at least it’s something a little different? Lol.

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder #armpits

Seeing Sub-Radio tonight. But first, a workout.

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder #armpit #biceps #subRadio

Back, Rear Delts, Abs & Cardio.

Pullups:
15, 10, 10 & 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Lying T-bar row:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Iso LateralnWide Pulldown:
1. 40kg x 20 reps
2. 80kg x 15 reps
3. 120kg x 10 reps
4. 120kg x 6 reps

Iso Lateral Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Technogym Pulldown:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 20 reps
2. 20kg x 15 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Cable Crunches:
1. 40kg x 50 reps
2. 43,75kg x 30 reps
3. 47,5kg x 20 reps
4. 47,5kg x 20 reps

Standing Cable Crunch (hold & squeeze):
47,5kg 4 x 10 seconds

Hammerstrength Crunch (hold & squeeze)
1. 15kg x 20 seconds squeeze & 10 crunches
2. 25kg x 20 seconss squeeze & 10 crunches
3. 30kg x 20 seconds squeeze & 10 crunches

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

The white supremacist origins of #bodybuilding
https://mastodon.me.uk/@JonnyT/110781289447959180
JonnyT@mastodon.me.uk - @BlackAzizAnansi Not necessarily my favourite obscure historical fact, but do you know what links the Natural History Museum in London to Arnold Schwarzenegger to Sir Arthur Conan Doyle to the origins of modern day bodybuilding?

And would you be surprised to find out that it is white supremacy?

Read on...

1/13

#Science #physics #physique #bodybuilding #health #healthtips
Quand on connaît la Physique, on est encore plus fort 💪. Démonstration.
(quelle est l'explication ?)

Quads & Calfs

Hack Squat:
1. MW x 10 reps (getting the knees in da mood)
2. MW + 20kg x 10 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 10 reps

Panatta Leg Press:
1. 50kg x 20 reps
2. 109kg x 20 reps
3. 150kg x 20 reps
4. 200kg x 15 reps
5. 250kg x 10 reps

Pendelum Squat:
1. 50kg x 20 reps
2. 100kg x 15 reps
3. 150kg x 10 reps
4. 150kg x 10 reps

Leg Extensions:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

BW Standing Calf Raises:
300 reps
#blig #Bodybuilding #Fitness

Fitness Influencer Larissa Borges Passed Away At 33 Years Old After Double Cardiac Arrest.
The 33-year-old fell into a coma for a week before tragically passing away.
It is currently unknown what caused Borges to slip into cardiac arrest. There will be a full post-mortem analysis and investigation.

https://generationiron.com/larissa-borges-passed-away-cardiac-arrest/
#health #femalefitness #Fitness #Bodybuilding

Shoulders, Hamstrings & Cardio.

Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

Dumbbell Sbrugs:
1. 25kg x 15 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 10 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Machine Hack Iso Lateral Iverhead Presses:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Iso Lateral Lying Leg Curls:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

ATX Leg Curls:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 8 reps
4. 30kg x 6 reps

Stiff Leg Dumbbell Deadlifts:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 10 reps
4. 35kg x 10 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 10 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness

Chest, Triceps, Abs & Cardio.

Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 7 reps
4. 80kg x 6 reps
5. 80kg x 6 reps

Supersets Incline Dumbbell Flyes/Presses
1. 15kg x 10 & 10 reps
2. 17,5kg x 10 & 10 reps
3. 120kg x 10 & 8 reps
4. 22,5kg x 8 & 6 reps

Decline Pushups (feet at 60cm elevation):
20, 15, 12 & 10 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 6 reps

Machine Hack Triceps Ectensions:
1. 20kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
5. 95kg x 20 reps
6. 105kg x 15 reps
7. 115kg x 15 reps
8. 125kg x 10 reps

Treadmill at 12% inclination:
25 minutes
#blog #Bodybuilding #Fitness

What’s your preferred view?

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder #armpits #biceps #abs

Today I stuck to a High Intensity Interval Training (HIIT) or TaBaTa.
20 seconds of exercise followed bij 10 secind rest period.
Keep repeating for 15 minutes.
#blog #Fitness #Bodybuilding

Today I stick to a High Intensity Interval Training (HIIT) or TaBaTa.
20 seconds of exercise followed bij 10 secind rest period.
Keep repeating for 15 minutes.
#blog #Fitness #Bodybuilding

Ok and some nude.

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder #nude #dick #ass #biceps #nudeMen

Alt text for pictures is fine though. Hopefully an update fixes it for videos.

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder #armpits #biceps

Hammer curls. I tend to lean forward a lot with these. I also can’t seem to get IceCubes to let me add alt text. So for the vision impaired: this is video of me standing sideways shirtless in red shorts doing hammer curls.

#thirstTrap #muscle #muscleGrowth #gayMuscle #gay #gayFitness #bodybuilding #gayBodybuilder

You are going to love every inch of her body #BodyFreedom #body #bodybuilding #beauty #nipples #sexy #sex #porn #furry #girl #hot #boobs #tits #selfie #nude #nsfw #nsfwart #fuck @porn @xorn @brazzers @nsfw@lemmy.world @nsfw@a.gup.pe @nsfw411 @boobs @curvybot @cuteg1rl @Lustyjustice @sexygirlsbot @sex

Back, Posterior Delts & Cardio

Pullups:
12 10, 8 & 8 reps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 18 reps
3. 54kg x 15 reps
4. 61kg x 10 reps

Bend over Row (machine hack):
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

Iso Lateral Front Pulldown:
1. 50kg x 18 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Reverswd Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg x 12 reps
4. 12,5kg x 10 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

Treadmill at 10% inclination:
25 minutes
#blog #Bodybuilding #Fitness