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You too my friend. Stay save. God bless.

Hope everybody is save.... The Netherlands is not in a full lockdown but the schools and gyms are closed. So I'm working from home now for 2 weeks. Haven't posted my last gym week and the last 2 weeks I've been training at home. Basicly 3 day split. Back workout Ab rollouts 4 sets or...

Hey Kenpo....glad to be back. And damn, you have made some major improvements💪💪💪💪

Chest day Cable fly machine 3 warm up sets 2 sets Incline dumbbell press 30° 2 sets Incline dumbbell fly 45° 2 sets Landmine press 2 sets Dips 2 sets underhand cable press 2 sets Lateral raises 2 sets triceps extension machine 2 sets French press with a cable 2 sets Shoulder is getting...

Back from a week off. Had a nice time in Germany with the family. Back to reality....and the gym... Legs: Hack squat machine 4 sets 20 reps Prone leg curl 3 sets Stiff leg deadlift 2 sets leg press plate loaded 3 sets 20 reps Leg extension 2 sets standing calf raise 2 sets toe presses...

Nose is still ****.. Got antibiotics now. Hope it works I have a week off work so we're off on monday for a mini holiday in Germany. Lots of swimming, being outdoor and having fun. Family time!!!!

Friday chest Cable fly 3 warm up sets 2 working sets Incline dumbbell press 2 sets dumbbell press 2 sets Landmine press 2 sets Dips 2 sets Front raise underhand cross body(1 arm) 2 sets Lying triceps extension dumbbell 2 sets Seated french press 1 arm 2 sets Triceps pushdown underhand...

Tuesday back Pulldown machine 3 warm up sets 4 sets Barbell rows 3 sets One arm straight arm pushdowns 4 sets Dumbbell row 3 sets Didn't go to well but atleast I did it.

Package says 10 days is the max.... Whoops..... Salt water spray it is then 😣😣😣

Nothing special. Have to quit with the nose spray. Still a full nose. Guess I have to call the doc and see if I can get something for it. 2.5 weeks is far too long.

Plate loaded leg press : 5 set build up to 250kg aka 550lbs x 12 reps Prone leg curl 3 sets Hio abduction 3 sets last set double drop set Hip adduction 2 sets Leg press machine 3 sets Toe presses 3 sets Standing calf raise 3 sets

Thanks for asking. Feeling some what better.....but nose is still full :( Been 2 weeks...come on, how long does this **** take.

Hip abduction 3 sets Plate loaded leg press 3 w-up sets 3 working sets. Today with yet another Plate loaded version(precor) 200kg /440lbs x 21 230kg/ 506lbs x 12 Machine leg press 3sets Hip adduction 2 sets Prone leg curl 3 sets toe presses 4 sets Think this was leg training 9 or 10...

Cable fly 2 sets Incline dumbbell press 2 sets (back to 8 x 88lbs dumbbels after a nagging shoulder injury since summer f...me up ) Dumbbell press 2 sets Landmine press 2 sets dips 2 sets Crossbody dumbbell front raise 2 sets Rear delt machine 4 sets Triceps pushdown rope 2sets Overhead...

Absolutely!!!! Family always comes first!!!!

Legs: Went to another gym , other brand of machines. Complete different feel to it. Plate loaded leg press 4 sets 220kg of plates...other gym 180 kg feels like a ton. Machine leg press 3 sets Seated leg curl 3 sets Hip adduction 2 sets Hip abduction 3 sets

This cold just keeps on going....The lack of sleep 2+ years doesn't help.( but I love my little girl...) Made it to the gym on Monday and Tuesday. Monday was legs: Front squat machine 3 Leg press 4 Hip abduction 4 Prone leg curl 3 Toe presses 4 Tuesday Cable fly 2 Incline dumbbell press 2...

Feel a bit under the weather since friday. Coughing all the time,...nose is full...no air, no energy. Hoping to lose atleast the coughing. Drives me crazy. That's life....

Back and biceps Plate loaded pulldown machine 3 w_up sets 3 Working sets Dumbbell Row 2 sets cable row 3 sets Rear delt machine 4 sets Straight arm pushdown rope 5 sets Lateral raise dumbbells 2 sets Dumbbell curl 3 sets Cross body hammer curl 3 sets Toe presses 4 sets

Plate loaded leg press 3 warm up sets 2 working sets....180kg plates added aka 396lbs x 15 reps (slowly beginning to look like something again) Leg press machine 4 sets Prone leg curl 4 sets Hip abduction 4 sets Hip adduction 2 sets Reverse pyramid....rep range mostly between 10 and 15...