Leg day

Calf Extensions:
1. 35kg x 30 reps
2. 50kg x 25 reps
3. 65kg x 20 reps
4. 80kg (176lbs) x 18 reps

Smith Machine Standing Calf Raises:
1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 18 reps
4. 90kg (198lbs) x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 20 reps
4. 70kg (154lbs) x 15 reps

Lying Iso-lateral Leg Curls:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg x 10 reps
4. 12,5kg (28lbs) x 8 reps
5. 15kg (33lbs) x 6 reps

Seated Leg Curls:
1. 35kg x 20 reps
2. 50kg x 15 reps
3. 65kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 95kg (209lbs) x 6 reps

Incline Leg Press:
1. 100kg x 10 slow reps to help the knees to adapt
2. 150kg x 12 reps
3. 250kg x 10 reps
4. 350kg (772lbs) x 10 reps
5. 450kg (992lbs) x 6 reps

Back Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg x 10 reps
5. 100kg (220lbs) x 6 reps
6. 110kg (243lbs) x 6 reps

Static Backward Lunges (dumbbells):
1. 30kg x 10 reps
2. 30kg x 10 reps
3. 35kg (77lbs) x 8 reps
( cycling from & to home )
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Known for her work with #art and #bodybuilding Julie Bell was known for a few #gaming covers you might recognize!
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> This is the story of how and why I decided to pursue a muscular physique as a woman in my thirties. Most of it was sort of unplanned, but the start of it all has a very common reason: back pain.

https://www.maaikebrinkhof.nl/the-beauty-of-having-muscles/

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The beauty of having muscles

This is the story of how and why I decided to pursue a muscular physique as a woman in my thirties. Most of it was sort of unplanned, but the start of it all has a very common reason: back pain. It's 2018 (I'm 32 years old), and the Desk

Maaike Brinkhof's blog

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!

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Towels are optional in some steam rooms ๐Ÿ˜œ

Model: Diego Barros

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