Last workout of the week before receiving guests in my place.
Have a good weekend
#workout #squats
SQ heavy
October 18 15:58-17:38
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 72 Kg x 3 Reps
5. 82 Kg x 3 Reps
6. 92 Kg x 5 Reps
7. 72 Kg x 5 Reps
Barbell Deadlift
1. 95 Kg x 5 Reps
2. 95 Kg x 5 Reps
3. 95 Kg x 5 Reps
4. 95 Kg x 5 Reps
5. 95 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 3 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 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 60 Reps
rakoo
npub1u5…s8fs3
2024-10-18 20:40:47
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2024-10-18 20:40:47Event JSON
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"content": "Last workout of the week before receiving guests in my place.\n\nHave a good weekend\n\n#workout #squats \n\nSQ heavy\nOctober 18 15:58-17:38\n\nBarbell Squat\n1. 41 Kg x 5 Reps\n2. 51 Kg x 5 Reps\n3. 62 Kg x 3 Reps\n4. 72 Kg x 3 Reps\n5. 82 Kg x 3 Reps\n6. 92 Kg x 5 Reps\n7. 72 Kg x 5 Reps\n\nBarbell Deadlift\n1. 95 Kg x 5 Reps\n2. 95 Kg x 5 Reps\n3. 95 Kg x 5 Reps\n4. 95 Kg x 5 Reps\n5. 95 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 3 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 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 60 Reps",
"sig": "51f86277eae14a24d3dfd588f07da4dd56f0b49489284228b4d9df9976a79cb6e4187abb0445d5f725b4a8b74fce64c16613135558d037bb6b54b61930f50090"
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