Now is time to do some stretches, take a shower and eat something.
#workout #squats
SQ heavy
November 15 16:03-18:09
Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 72 Kg x 3 Reps
5. 83 Kg x 3 Reps
6. 93 Kg x 6 Reps
7. 72 Kg x 5 Reps
Barbell Deadlift
1. 96 Kg x 5 Reps
2. 96 Kg x 5 Reps
3. 96 Kg x 5 Reps
4. 96 Kg x 5 Reps
5. 96 Kg x 5 Reps
Romanian Deadlift
1. 52 Kg x 10 Reps
2. 52 Kg x 10 Reps
3. 52 Kg x 10 Reps
4. 52 Kg x 10 Reps
5. 52 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. 52 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 30 Reps
IT-Band Clamshells
1. 1 Kg x 25 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 25 Reps
Bodyweight Lunge
1. 85 Kg x 11 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
rakoo
npub1u5…s8fs3
2024-11-15 21:11:46
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2024-11-15 21:11:46Event JSON
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"tags": [
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"content": "Now is time to do some stretches, take a shower and eat something.\n\n#workout #squats\n\n\nSQ heavy\nNovember 15 16:03-18:09\n\nBarbell Squat\n1. 42 Kg x 5 Reps\n2. 52 Kg x 5 Reps\n3. 62 Kg x 3 Reps\n4. 72 Kg x 3 Reps\n5. 83 Kg x 3 Reps\n6. 93 Kg x 6 Reps\n7. 72 Kg x 5 Reps\n\nBarbell Deadlift\n1. 96 Kg x 5 Reps\n2. 96 Kg x 5 Reps\n3. 96 Kg x 5 Reps\n4. 96 Kg x 5 Reps\n5. 96 Kg x 5 Reps\n\nRomanian Deadlift\n1. 52 Kg x 10 Reps\n2. 52 Kg x 10 Reps\n3. 52 Kg x 10 Reps\n4. 52 Kg x 10 Reps\n5. 52 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. 52 Kg x 30 Reps\n\nBarbell Front Squat\n1. 40 Kg x 5 Reps\n2. 40 Kg x 4 Reps\n3. 40 Kg x 4 Reps\n\nDonkey Calf Raise\n1. 20 Kg x 30 Reps\n2. 20 Kg x 30 Reps\n3. 20 Kg x 30 Reps\n\nIT-Band Clamshells\n1. 1 Kg x 25 Reps\n2. 1 Kg x 25 Reps\n3. 1 Kg x 25 Reps\n\nBodyweight Lunge\n1. 85 Kg x 11 Reps\n\nMid air lateral raises\n1. 1 Kg x 70 Reps",
"sig": "86980c76b5240e4d95e0c12a9ceb70f0c8e00e17ce4f96221853dd9cc846bf8a8c080e9712e78cb73a077d2c2a08e1964faa0adc5e1f8d4ab9fef836d03dc0e6"
}