just in time to have a shower and going to work
#workout #squats
SQ heavy
November 8 07:50-09:14
Barbell Squat
1. 55 Kg x 5 Reps
2. 41 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 77 Kg x 5 Reps
5. 87 Kg x 3 Reps
6. 97 Kg x 5 Reps
7. 77 Kg x 5 Reps
Barbell Deadlift
1. 102 Kg x 5 Reps
2. 102 Kg x 5 Reps
3. 102 Kg x 5 Reps
4. 102 Kg x 5 Reps
5. 102 Kg x 5 Reps
Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 51 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 10 Reps
3. 1 Kg x 10 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
rakoo
npub1u5…s8fs3
2024-11-08 12:16:20
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2024-11-08 12:16:20Event JSON
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"tags": [
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"content": "just in time to have a shower and going to work\n\n#workout #squats \n\nSQ heavy\nNovember 8 07:50-09:14\n\nBarbell Squat\n1. 55 Kg x 5 Reps\n2. 41 Kg x 5 Reps\n3. 62 Kg x 3 Reps\n4. 77 Kg x 5 Reps\n5. 87 Kg x 3 Reps\n6. 97 Kg x 5 Reps\n7. 77 Kg x 5 Reps\n\nBarbell Deadlift\n1. 102 Kg x 5 Reps\n2. 102 Kg x 5 Reps\n3. 102 Kg x 5 Reps\n4. 102 Kg x 5 Reps\n5. 102 Kg x 5 Reps\n\nRomanian Deadlift\n1. 51 Kg x 10 Reps\n2. 51 Kg x 10 Reps\n3. 51 Kg x 10 Reps\n4. 51 Kg x 10 Reps\n5. 51 Kg x 10 Reps\n\nDead hang\n1. 85 Kg x 00:30\n2. 85 Kg x 00:30\n3. 85 Kg x 00:30\n\nSeated calf raise\n1. 51 Kg x 30 Reps\n\nBarbell Front Squat\n1. 40 Kg x 4 Reps\n2. 40 Kg x 4 Reps\n3. 40 Kg x 4 Reps\n\nDonkey Calf Raise\n1. 20 Kg x 25 Reps\n2. 20 Kg x 25 Reps\n3. 20 Kg x 25 Reps\n\nIT-Band Clamshells\n1. 1 Kg x 20 Reps\n2. 1 Kg x 10 Reps\n3. 1 Kg x 10 Reps\n\nBodyweight Lunge\n1. 85 Kg x 10 Reps\n\nMid air lateral raises\n1. 1 Kg x 70 Reps",
"sig": "6e473f1dd38b42305d12133063f41fcfe072989b29c919a337a1d6359b772a7036dcc15d938aa63a57ace291d0d18f8ca0cab109bb96b7696349bf86cc5ba9d5"
}