rakoo

https://wavlake.com/demoncrusher

Chile, Santiago

Public Key

npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3

NIP-05 Address

rakoo@nostrcheck.me

NIP-57 Address

racuna@zbd.gg

Profile Code

nprofile1qqsw29hvhzp0l0ym4pe4xdpwpjwm605u74dqqvtv58fra736r0stzecpz4mhxue69uhkummnw3ezummcw3ezuer9wchsz9thwden5te0wfjkccte9ehx7um5wghxyee0dpp3z5

Publishing to

nostr.oxtr.dev

relay.nostr.bg

Author Public Key

npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3

Show more details

Last Notes

2025-01-22 01:59:16

I'm back home after a walk
#10000stepsClub #fitness
https://m.primal.net/NttF.jpg

2025-01-18 12:36:09

#gm #hola buen sábado!
Es un buen día para repasar lo que fue la semana, sin olvidar de descansar para recuperarse.
Today is a good day to review your week, don forget to rest and recover.
Treat yourself well, and stack sats.
https://m.primal.net/NmQz.png

2025-01-08 02:02:35

Sats
Are
The
Standard
#bitcoin #btc
#nevent1q…wjtc

2025-01-01 12:35:05

◝(^⌣^)◜
#hola #gm

2024-12-31 23:28:44

Torreón español, Valdivia
#chile
https://link.storjshare.io/raw/jvsr6o26p6mv3x75wkol6umrrxnq/production/67f859f8439e5b2a47aec73e5b34065b83fac086b0991a722251d8cf25da3aef.JPG

2024-12-31 20:11:31

Valdivia, #Chile
https://link.storjshare.io/raw/jvbpzfuyaoh72waxtk3yephkkdgq/production/e34f2b7c06bdd5aa3b2200170d2c238a77ccd5d23c52215c3a05d7e83dad85f5.JPG
https://link.storjshare.io/raw/jvadhpjg4llwj3uax2u5zjvygqla/production/9eae591a4e687b29394114cf8796e7502dc6ddaeb68965d5a1870cb2371e74b8.JPG
https://link.storjshare.io/raw/jwgh4gtibhrcx2x6uwk3ljfoi2aa/production/5aa1036b99e521748e19d22f94580a98d7fae7c2bb93bc84a349daebfe711757.JPG

2024-12-30 10:52:28

#gm ppl, have a good monday, and a good week.
☕

2024-12-26 11:46:38

#gm people, today feels like a Monday. But short week.
Be good, find your own applause and accumulate sats.
#coffee

2024-12-26 11:45:52

#hola gente, hoy se siente como un lunes. Pero de semana corta.
Pórtense bien, busquen su propio aplauso y acumulen sats.
#coffee

2024-12-23 11:51:38

Thank you @npub14edfzrf28apmn6rjhkgha9lcrp993n34mtmwnnlfwsy4yg7dsdcsu0p2jj for the #zap

2024-12-23 10:54:49

#gm #hola frens. Ready for some #coffee
☕͜ (ᵔ ̮ ᵔ)›

2024-12-22 01:53:22

- reply

2024-12-22 01:19:47

Thank you @npub1jjn…vknm for the #zap

2024-12-19 18:23:01

Para meus amigos que viajam entre o Chile e o Brasil e querem comer um bom asado sem que lhes vendam uma coisa dura e cheia de membranas.
https://m.primal.net/NAuK.jpg

2024-12-15 04:18:15

Monumento al caballo "Huaso", por el récord de salto alto 2.47m
https://link.storjshare.io/raw/jvxnoqzttfls52id2o7sj2hxj43a/production/b1212cd3fb984a4224d1073373f3271ad751edb1ff71ee7471dcf3980418d48b.JPG

2024-12-15 04:17:23

#ositos en Viña
https://link.storjshare.io/raw/jw4fuy2qfud65yqfdoxjtm23luoa/production/9ae30d64e7a3257adb53e29fa3af551bf48a6f694c1cea6d1b754db4425a4edc.JPG

2024-12-08 02:53:07

Keeping up #10000stepsClub
https://link.storjshare.io/raw/jucufcyag66z3kkm5kono332jbeq/production/3404a39b4b3c2238689019bbf03d8362da9a17f1050f1c39d2d80bc9d905dfa2.JPG

2024-12-06 12:17:47

short #workout before going to work
#squats
SQ heavy
December 6 07:59-09:16
Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 73 Kg x 3 Reps
5. 83 Kg x 3 Reps
6. 94 Kg x 6 Reps
7. 73 Kg x 5 Reps
Barbell Deadlift
1. 97 Kg x 5 Reps
2. 97 Kg x 5 Reps
3. 97 Kg x 5 Reps
4. 97 Kg x 5 Reps
5. 97 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 5 Reps
3. 40 Kg x 5 Reps

2024-12-04 23:21:37

First #beer of my #birthday 🎉
https://untappd.com/user/racuna/badges/1259014288
https://link.storjshare.io/raw/jwxdhzofvqx7n7dfj3kiyv2r74ia/production/a6813d9a9dd677edaa7c7bad462807ebe162d3a8b02cd64145f0039b8791cbc8.JPG

2024-12-04 21:07:58

- reply

Awesome album \m/

2024-12-04 12:00:34

#birthday gift from my wife 🫶🤘🥰
https://link.storjshare.io/raw/jwbfg2fwciekuu5kscqx27cypklq/production/1c9013219f7fa37f03b8370b4dd9badae34e3c491dd6f571141bf88fc8cea1f8.JPG

2024-12-02 00:47:02

Paris Parade 2024
https://link.storjshare.io/raw/jvivgdfnodgm6pl6rvnedsv6nrxq/production/77398f0f1b37115a6acc5eb5fd8dde0b674b7de1957234fb78ed4a7d2909c5c1.JPG

2024-12-01 12:56:33

Sunday breakfast: brazilian cheese bread (pão de queijo), burger, cheese (yes, more cheese) and bacon.
https://link.storjshare.io/raw/juwnlvz67frwryvmjjvzhotsg6fa/production/6ef88faeaa4d48f4d3ef3e7b1c096e28fe8f6b4bd388e00d0abee9544b33542b.JPG

2024-11-30 13:24:07

Violinist playing in Providencia, Chile
https://rumble.com/v5ukzqt-violinist-at-dinamiza-tu-barrio.html
#music #video

2024-11-26 00:02:16

I failed this weekend, but I'm back in track
#10000stepsClub
https://link.storjshare.io/raw/jxqvpsk2qmmnphy7oytw36op3s4a/production/1896ab20b78d6ed0cff805ea97647d80b3881b6761db0d8d2c52e8b734148a4b.JPG

2024-11-24 14:55:28

#bbq at the park
https://link.storjshare.io/raw/jxpatzzymp4g33cmndrfr5ts7y5a/production/c0822b78cdb96c12a8fb32eb9f0096fb69bbc4f64f4767fb70808c6835ddc057.JPG
https://link.storjshare.io/raw/jw4dvpmjktufu42ucj2ujwxrwbha/production/dbc5150e7326fb8507f50a5fe3929f5b2bf39ca9a7805b0f8db919f6c42fddf2.JPG

2024-11-19 14:10:03

For years I was looking for an exercise that would develop my lats without success. Rowing, deadlifts, pulley machines, etc.
It turned out that I was already doing it but poorly. I switched my pull ups to a slow, controlled, full range movement and within a couple of months I started to see results.
You should stretch your arms and back fully during the eccentric phase. That's it.
Sure you won't be able to do the amount of reps you did before, and decreasing the number of reps to one-third is an obvious ego blow. But it's worth it, I promise.
Pull-ups will give you wiiiings!

2024-11-19 11:55:51

Just in time before going to the office
#workout #dealift
DL 555
November 19 07:31-08:54
Barbell Deadlift
1. 55 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 89 Kg x 5 Reps
5. 103 Kg x 5 Reps
6. 117 Kg x 5 Reps
7. 89 Kg x 5 Reps
8. 89 Kg x 5 Reps
Barbell Squat
1. 69 Kg x 10 Reps
2. 64 Kg x 10 Reps
3. 59 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 49 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:41
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 36 Kg x 4 Reps
2. 36 Kg x 4 Reps
3. 36 Kg x 3 Reps
4. 36 Kg x 3 Reps
5. 36 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:30

2024-11-18 18:02:35

Hayek y Bitcoin
https://www.criptonoticias.com/criptopedia/friedrich-hayek-ciclo-mercados-desnacionalizacion-dinero-bitcoin-criptomonedas/
#bitcoin

2024-11-17 23:05:12

I'm going home 🚅🚃🚃🚃

2024-11-16 15:53:51

Air acrobatics in the neighborhood
https://link.storjshare.io/raw/jwuiqdpnbpcxscj2i6qmegrkz2ka/production/c057d428fad1456c6e83bea2b77cd7a1de1022c475f5cd8b61bd2c6a48bfd201.JPG
https://link.storjshare.io/raw/jvprjko6yp52jrthrqluaubmsfpq/production/97c88595f5b2fd4f52072f4bf580f72831aae1be00ef7cb760d2e3c631a7ef95.JPG
https://link.storjshare.io/raw/jurhlekrwgvw52lmpjqbffsnxw2q/production/f5577fcec6e73e74504dc240c6be68c9759c1aeef75dcc9d9325692227f78388.JPG

2024-11-16 15:51:46

Early walk today
#10000stepsClub
https://link.storjshare.io/raw/jvsollzsoknxcfirbtqxw2ih5wua/production/262b92b7f8d6b08829f51882e45adde1ea5611951026acde0c67cc18dbbc7aaf.JPG

2024-11-15 23:13:49

Yet another day, yet another 10k steps
#10000stepsClub
https://link.storjshare.io/raw/jxxxo3533jj4fepyi545mrzmwn4a/production/6d2e85442e631a9c8ca74e177237d89586117fa1780e8871899626550509f407.JPG

2024-11-15 21:11:46

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

2024-11-15 19:25:23

Let's go!!
https://link.storjshare.io/raw/jxgeijixnjwqjn4px6hmudjp3p7a/production/f1661aaa9e8dc395447099899fba780af67e9594e997666654cae0fb9a45eef1.JPG

2024-11-15 02:21:37

Aprovecha los planes de fidelización a tu favor
https://open.spotify.com/show/1v4HzXTS495hQs27UmduBl

2024-11-15 02:00:40

Awesome day #10000stepsClub
https://link.storjshare.io/raw/jwsaeiqs5mcut5okd3jidpa766tq/production/0f86128df0f9b9682c1e0087470e33590775c5858af8cdfa0f3416db1070fdab.JPG

2024-11-14 20:19:15

Short workout before going to the airport
#benchpress #workout
BP heavy
November 14 16:49-17:17
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 54 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 8 Reps
7. 63 Kg x 8 Reps
Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 54 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 6 Reps
7. 63 Kg x 6 Reps
Barbell Shoulder Press
1. 28 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps

2024-11-14 00:54:13

I done it, and I call it a day. Good night #nostr
#10000stepsClub
https://link.storjshare.io/raw/juc5nmqd22pzpmq6z5ulnikxwt2q/production/d5ae9b10de864833ff9d3f2e7ca68a93f5db4158af7330658d51e9ebcd59a9fb.JPG

2024-11-14 00:42:30

- reply

They are very good at naming stuff, but not so good at adding common sense to that shit

2024-11-14 00:40:38

Homemade #pizza
https://link.storjshare.io/raw/jxfgmeuom3ksfxvplwwvizvg76yq/production/9c6858845cb601955f55035d3ed563d687755bad8c1f14a731e6da31f53d78d0.JPG

2024-11-13 09:07:50

I need a coffee 😴☕
GM PPL!

2024-11-13 01:05:38

- reply

Which author?
I only have in paper the Brobible by Dom Mazzetti. Lol.
But in digital I have Wendler's 531 and Dinosaur Training by Brooks Kubik.

2024-11-13 01:01:03

I made it.
Last steps inside home. LMAO.
#10000stepsClub
https://link.storjshare.io/raw/jvh5pluf2swwvihlr3u3yjzuxusa/production/7faf9272165d7b1d7d763dcf046af0ee059b4022cf1a2b3f1a4c1a88e34f6573.JPG

2024-11-12 22:20:09

After some interruptions I managed to finish my workout.
#workout #deadlift
DL heavy
November 12 17:09-19:18
Barbell Deadlift
1. 55 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 96 Kg x 3 Reps
5. 110 Kg x 3 Reps
6. 124 Kg x 7 Reps
7. 96 Kg x 5 Reps
Barbell Squat
1. 64 Kg x 10 Reps
2. 59 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 45 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:50
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 12 Reps
Rolling Thunder
1. 36 Kg x 4 Reps
2. 36 Kg x 3 Reps
3. 36 Kg x 3 Reps
4. 36 Kg x 3 Reps
5. 36 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:30

2024-11-12 11:34:42

GM! I already have 2500 steps walking to the office

2024-11-11 01:38:20

- reply

Mis felicitaciones!

2024-11-11 01:30:18

Day 4 #10000stepsClub
https://link.storjshare.io/raw/jx27xwiyocyvroj7ljzffz5kv7dq/production/8ee5f1e1568ca2e97e96bb2c4923ac2f32b91a3557e8685677866b772775732e.JPG

2024-11-10 13:00:28

I meet some new friends at the #bbq and some have their talents.
https://rumble.com/v5ntpye-enjoy-the-silence.html
#karaoke #music #park

2024-11-10 12:54:59

A Stgo chilean classic is being resurrected. A very good option if you like to drink "terremoto".
https://link.storjshare.io/raw/ju7bxkamhquir2svezbufkglsxya/production/2c3c8e6cbcf4020a1cf47e812af6f183315278e78facfccc59940ccfc9094bce.JPG

2024-11-10 12:51:48

Bom dia galera!
good morning frens!
buenos días cumpas!

2024-11-10 12:27:32

- reply

GM! Have a nice sunday

2024-11-10 00:10:55

Day 3 #10000stepsClub
https://link.storjshare.io/raw/jwpi45nlrr265hz2mu2mkjkrku5q/production/4d2e4513dc5897a9b0f58e812de7cdc66730a2e38c5aa497f7528cc01f6c00b9.JPG

2024-11-09 16:14:40

- reply

Gun-kata

2024-11-09 16:12:38

ProTip: acostumbro a tomarle fotos a las ofertas en amarillo del supermercado #Tottus porque lo más probable es que la oferta no se respete al llegar a la caja.
Hoy pasó con carnes, y puede ser poca diferencia pero todo suma al total. El tipo que iba antes que yo no se fijó, y cuando el total no le cuadró con sus cálculos mentales, no discutió con la cajera, y se fue soportando la estafa.
Todavía debe tener el bicho mental en la cabeza de "me cagaron".
Pd: todos los supermercados hacen esto, pero Tottus es el que más lo hace.
#chile

2024-11-09 12:23:44

Gm fam! ☕
Sunny saturday in Santiago, maybe is also a good time for a #bbq

2024-11-09 03:19:12

Pão de queijo
https://link.storjshare.io/raw/jvv6pdufs6iumuhh2aamuor5fima/production/4e8f2f444395af3120e4f4d7eb14528f29cf4b786a91b131f5ee9a20b938fb4e.JPG

2024-11-09 00:54:35

I dunno why chilean commies in Chile, not in USA... IN CHILE, are protesting against the triumph of Trump in USA.
https://link.storjshare.io/raw/juhfpbtjoek27vml3u6qcmm46loa/production/5c7a7ad52d141685ed855c5c3076a60017e70d1d3b5d2da4664636054f1cf37a.JPG

2024-11-05 11:51:22

good morning! now is time for a shower, and a coffee
#workout #deadlift
DL heavy
November 5 07:30-08:49
Barbell Deadlift
1. 55 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 82 Kg x 3 Reps
4. 102 Kg x 5 Reps
5. 115 Kg x 3 Reps
6. 129 Kg x 5 Reps
7. 82 Kg x 5 Reps
Barbell Squat
1. 59 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 44 Kg x 10 Reps
5. 40 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:38
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 36 Kg x 3 Reps
2. 36 Kg x 3 Reps
3. 36 Kg x 3 Reps
4. 36 Kg x 3 Reps
5. 36 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:30

2024-11-05 10:05:15

Gm ppl! ☕☕

2024-11-04 12:29:44

GM! I'm ready to start the week
#ohp #workout
OHP Heavy
November 4 08:06-09:28
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 22 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 33 Kg x 5 Reps
5. 37 Kg x 3 Reps
6. 42 Kg x 5 Reps
7. 38 Kg x 5 Reps
Barbell Bench Press
1. 44 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 33 Kg x 10 Reps
5. 30 Kg x 10 Reps
Pullup
1. 85 Kg x 8 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 3 Reps
Dumbbell Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 6 Reps
3. 10 Kg x 6 Reps
Bent-over Side Raise
1. 10 Kg x 15 Reps
2. 10 Kg x 15 Reps
3. 10 Kg x 15 Reps
Dumbbell Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps

2024-11-01 17:26:27

Algarrobo, #chile
https://link.storjshare.io/raw/jxnwmdn45oqqgbkd6cfdr3h325va/production/b3a4b0fdab68ca1dc8b030b48f564ccb40c41b43f1232f0e6b0901c2c24bfd59.JPG
https://link.storjshare.io/raw/juqd3xmbs22ehyu65mwydrutcj3q/production/a06bd0d3bdc0c880d3865dbddc445fea9f6ec3173b0fc61f96640c06d92b9c94.JPG
https://link.storjshare.io/raw/jwpd2n4d3qlh7ptqnvn2xr5nhasa/production/1787af054382566237d8e07e3033c3fdf9128c6d1fb9d3c043a71a5d274a8bb6.JPG
https://link.storjshare.io/raw/jxtlydaea3sjrxh2leoxo2vwym5q/production/c61476530543637b71107baefbcf800e64fc9f4205e38b7efa8cc2a616289030.JPG
https://link.storjshare.io/raw/jxcmsv6xsat6hbcwruggq4prqmsq/production/adf4fa88aa57aa42cc3150b3746968274f98ed3ec61479937c51b254f9aa54f8.JPG
https://link.storjshare.io/raw/jugfm4lbm4vibc76yfytu3pqgvna/production/3c5e240da93397f66bf760e136b2e3c2029aa0c5db0dfabd73e57bef36e5ee45.JPG
https://link.storjshare.io/raw/juhvsavnufixyddrt6urq5bfpucq/production/241385928de9963c6742af9d0dd0c22efd95ac29b9005ff64b53335049a3fcfa.JPG

2024-10-27 15:56:26

- reply

Thanks, I'll check it 🤘

2024-10-27 15:55:46

So far, betting for figthers with last name finished in "ev" or "ov" is giving me good results.
Don't @ me, tho
#ufc

2024-10-27 13:23:53

As Bitwarden seems to be slowly abandoning the open source model, I migrated to Keepass (Keepassxc on desktop and Keepassdx on Android).
The migration was quick, although I was hesitant at first to use Syncthing to sync between all my devices.
But so far it's working well. In fact, Bitwarden on Android was very slow and KeepassDX is a big step in a better usability.
I don't think I will go back to Bitwarden.

2024-10-27 13:02:41

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Yep, defund the state

2024-10-27 13:01:55

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A marketplace based on #nostr with #bitcoin and #monero when?

2024-10-27 12:13:45

Very big wall painting
#santiago #chile
https://image.nostr.build/679774a00d5f9ada04fa191a01c64c1cee3c85081ba5ab25295b49360d634837.jpg

2024-10-24 11:54:42

For family issues I had a little break, but I'm back baby!
#workout
Día 1
October 24 07:51-08:52
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 67 Kg x 5 Reps
5. 77 Kg x 5 Reps
6. 87 Kg x 5 Reps
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 57 Kg x 5 Reps
6. 65 Kg x 5 Reps
Barbell Bench Press
1. 31 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 57 Kg x 5 Reps
6. 65 Kg x 5 Reps
Dumbbell Side Raise
1. 5 Kg x 21 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 21 Reps
Rubber Band Face Pull
1. 3 Kg x 21 Reps
2. 3 Kg x 21 Reps
3. 3 Kg x 21 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps

2024-10-23 03:23:18

Time to listen Killers
R.I.P Paul Di'Anno

2024-10-20 15:23:43

Ositos
https://image.nostr.build/c2613229104c7c12427f8cb3173cbe42c0979449df01c3939b0ac56c7b8b47bb.jpg

2024-10-19 23:47:48

Cloudy day #chile https://image.nostr.build/43c3a7ac6457682c2747fd632cb06548504e9910614f11060904f145c12ce3d4.jpg

2024-10-18 20:40:47

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

2024-10-18 01:20:01

Un breve desvarío antes de ir a dormir. Good night!
#podcast
Desvaríos de Racuna - ¿legalizar? no sé Bob - Listen on Fountain - https://fountain.fm/episode/gCc0FoVy3HNm5ZBsbTfx

2024-10-15 13:25:01

Why you prefer to work from home instead to coming to the office?
Me in the lunch break at home:
https://image.nostr.build/3aaf87acce31bb0f12360acc6badde727184488ee6eb63c640026c1b63e0f8c4.jpg

2024-10-14 11:12:07

GM frens!
#coffee

2024-10-13 11:31:01

Good morning #nostr
here is some #boxing
https://ok.ru/video/7250165566053

2024-10-12 04:48:34

stek https://image.nostr.build/59782c0a67d0dfd3f3cab07a806fd7978ba65b7f3589a20a44ea75fda36c19b8.jpg

2024-10-08 11:53:09

A little pump before work. Good morning!
#workout #deadlift
DL heavy
October 8 07:37-08:51
Barbell Deadlift
1. 54 Kg x 5 Reps
2. 67 Kg x 5 Reps
3. 81 Kg x 3 Reps
4. 101 Kg x 5 Reps
5. 114 Kg x 3 Reps
6. 127 Kg x 5 Reps
7. 101 Kg x 5 Reps
Barbell Squat
1. 59 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 44 Kg x 10 Reps
5. 39 Kg x 10 Reps
Plank
1. 84 Kg x 01:10
2. 84 Kg x 00:42
3. 84 Kg x 00:24
4. 84 Kg x 00:22
5. 84 Kg x 00:18
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 35 Kg x 5 Reps
2. 35 Kg x 5 Reps
3. 35 Kg x 5 Reps
4. 35 Kg x 5 Reps
5. 35 Kg x 4 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:30

2024-10-07 12:06:41

good monday. It's raining outside, I'm sweating here inside.
I need a shower before going to work
#workout #ohp
OHP Heavy
October 7 07:58-09:04
Barbell Shoulder Press
1. 17 Kg x 5 Reps
2. 22 Kg x 5 Reps
3. 26 Kg x 3 Reps
4. 32 Kg x 5 Reps
5. 37 Kg x 3 Reps
6. 41 Kg x 5 Reps
7. 37 Kg x 5 Reps
Barbell Bench Press
1. 44 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 36 Kg x 10 Reps
4. 33 Kg x 10 Reps
5. 29 Kg x 10 Reps
Pullup
1. 85 Kg x 7 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Dumbbell Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 7 Reps
3. 10 Kg x 6 Reps
Bent-over Side Raise
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 12 Reps

2024-10-05 11:44:17

Gm #nostr ☕
happy weekend.

2024-10-02 11:17:39

80 años desde que Hayek (no Salma) escribió Camino de Servidumbre
#liberalismo #libros #bookstr
https://www.elcato.org/camino-de-servidumbre

2024-10-01 09:05:54

Happy first day of october #nostr ☕

2024-10-01 09:00:41

Thank you for the #zap @nprofile…mgmv

2024-09-30 15:54:35

Happy monday #nostr

2024-09-29 22:54:43

Going back home
🚂🚃🚃🚃

2024-09-29 16:01:30

Hello #nostr
#sunday mode

2024-09-27 00:05:03

Late #workout before eating something
#benchpress
BP 555
September 26 20:08-21:03
Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 49 Kg x 5 Reps
5. 57 Kg x 5 Reps
6. 64 Kg x 5 Reps
Barbell Bench Press
1. 30 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 49 Kg x 5 Reps
5. 57 Kg x 5 Reps
6. 64 Kg x 5 Reps
Barbell Shoulder Press
1. 29 Kg x 10 Reps
2. 27 Kg x 10 Reps
3. 25 Kg x 10 Reps
4. 23 Kg x 10 Reps
5. 21 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 9 Reps
2. 85 Kg x 8 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 4 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Landmine press
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 30 Reps

2024-09-26 18:57:04

I started testing @nprofile…3xgh for Android.
So far I quite liked it, but I miss some way to normalize the audio so that everything is at a relatively even volume level.
Also the possibility to configure the refresh periodicity to check if there are new episodes or not. For example: every 2 hours if the phone is unplugged, every 30 minutes if the phone is charging.
Another thing I would like to see in the near future, would be the possibility to listen on the Desktop (web maybe), synchronizing the account (shows, queue, playback settings, etc)
#fountainFM #podcasts #android #zap #nostr #btc

2024-09-26 12:08:29

Many thanks @nprofile…6av2 for the #zap

2024-09-24 12:01:49

Bad sleep. I need coffee.
#workout #deadlift
DL 555
September 24 07:28-09:00
Barbell Deadlift
1. 54 Kg x 5 Reps
2. 67 Kg x 5 Reps
3. 81 Kg x 3 Reps
4. 87 Kg x 5 Reps
5. 101 Kg x 5 Reps
6. 114 Kg x 5 Reps
7. 87 Kg x 5 Reps
8. 87 Kg x 5 Reps
Barbell Squat
1. 68 Kg x 10 Reps
2. 64 Kg x 10 Reps
3. 59 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 49 Kg x 10 Reps
Plank
1. 84 Kg x 01:10
2. 84 Kg x 00:50
3. 84 Kg x 00:40
4. 84 Kg x 00:40
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 35 Kg x 5 Reps
2. 35 Kg x 5 Reps
3. 35 Kg x 5 Reps
4. 35 Kg x 4 Reps
5. 35 Kg x 4 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps

2024-09-23 16:36:52

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European Financial Big Brother

2024-09-23 15:03:14

El anticucho a parrilla a gasi SI se le nota el sabor a gas. Por mucho que los influencers con ojos tapados digan que no.

2024-09-23 13:49:57

Betterfly -> Walk (accumulate steps) -> Donate
https://files.v0l.io/4dc53589bb255f22c74d2cf55966e216dd35a51152c27e627db80ae5f299256e.webp

2024-09-22 16:30:09

Joshua v Dubois KO analysis
https://www.youtube.com/watch?v=Ul8f6S9o7FY

2024-09-21 04:13:15

Cardo is getting better
https://github.com/cardo-podcast/cardo/releases/tag/1.6.0

2024-09-18 14:52:16

GM #nostr . Breakfast "dieciochero" with chilean empanadas
#chile #fiestaspatrias🇨🇱
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/f99b29ade6c9534cc3576d548fd8b477cfbf5f12cd8a39ccb5ede5a7fa90cb33.webp

2024-09-17 23:57:03

Making empanadas
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/6431fd8728f8e06f76621a903fea4a11a57c85c85107b573be3a224e9d1e2d84.webp

2024-09-17 17:55:31

Thank you for the #zap @nprofile…mgmv

2024-09-17 17:50:37

The dough is ready for the empanadas
#fiestaspatrias 🇨🇱
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/d9e587b6d54098a4a2077f76ef4c3902669a909189de18868b436f738c0b3e52.webp