rakoo

https://weightxreps.net/journal/racuna/

Just raccooning.

Session secure messaging app ID: 059bd9c5b582b742b4ebc0748ff2acfcc5fc69f38a123aea010542620a43a3862d

Public Key

npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3

NIP-05 Address

rakoo@nostrcheck.me

NIP-57 Address

airlinebrown37@walletofsatoshi.com

Profile Code

nprofile1qqsw29hvhzp0l0ym4pe4xdpwpjwm605u74dqqvtv58fra736r0stzecpzamhxue69uhkummnw3ezumtpwdek6atc9e3k7mgprpmhxue69uhhyetvv9ujumn0wdmksetjv5hxxmmdg0w9a7

Publishing to

nostr.massmux.com

relay.noswhere.com

relay.damus.io

Author Public Key

npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3

Show more details

Last Notes

2024-09-17 23:57:03

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

2024-09-17 01:27:54

Thank you very much for the #zap @nprofile…mgmv 💪

2024-09-15 15:40:33

La Piojera, Chile #fiestaspatrias
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/8089c808fb2ae1a36f177fcfe640cd3b6c930d386196841a656466e6492abee5.webp

2024-09-10 14:51:59

Reply Guy and Reply Girl are a good oportunity to the #nostr network to handle spam. I mean, "the obtacle is the way" kind of minset.
And of course, how easy is for web are mobile clients to report or block it.

2024-09-08 06:25:19

Bedtime. #GN frens of #nostr

2024-09-05 22:22:10

Is #zapathon over?

2024-09-01 19:38:53

Seasonal allergies are starting here 😪
#spring

2024-08-31 15:51:34

Folklore day
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/597a48768935c99875ba0101e96cc6080300ee87e36c524feb19b554e9122e48.webp

2024-08-30 21:45:44

Thank you very much @npub1z9j…w0vx for the sats!
#zap #zapathon

2024-08-30 21:44:33

Gostaria de dar as boas-vindas a todos os imigrantes brasileiros vindos de X (Twitter) agora que De Moraes confirma a atitude ditatorial do atual governo brasileiro.
Certamente haverá maneiras de contornar o bloqueio, mas há alternativas melhores, como o Nostr.
#brasil #x

2024-08-30 21:28:25

Is #zapathon happening? if not, at least is friday #tgif

2024-08-27 22:51:31

- reply

In Chile a "temporary" gas tax was created for tasks of rebuild the infraestructure after 1985 earthquake.
That rebuild finished decades ago, and most of the infraestructure have been privatized since then.
But the tax still exists, and now the justification is the "climate change" and was renamed to "green tax" lmao

2024-08-16 12:53:59

Morning routine, and I still hve time for some more.
#workout
Día3
August 16 07:46-08:52
Barbell Deadlift
1. 53 Kg x 5 Reps
2. 66 Kg x 5 Reps
3. 80 Kg x 3 Reps
4. 86 Kg x 5 Reps
5. 99 Kg x 5 Reps
6. 112 Kg x 5 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 5 Reps
4. 40 Kg x 5 Reps
5. 40 Kg x 5 Reps
Barbell Shoulder Press
1. 28 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 22 Kg x 10 Reps
5. 20 Kg x 10 Reps
Good Mornings
1. 20 Kg x 10 Reps
2. 20 Kg x 10 Reps
3. 20 Kg x 10 Reps
Ab Roller
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps

2024-08-11 15:47:19

Hiking day
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/7d088c646fcc05adfb659faa136191ec44cdec27b8fa2bfa073a9cedba0ab7d3.webp
///flannels.scenic.tailwind

2024-08-11 15:44:08

Last month of winter in #chile
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/18d5dc433c096655530b3f0c974031317f3415a3905a19f26ec89075be056987.webp

2024-08-11 15:43:00

Homemade #pizza
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/4ae07fbc8fbc8bb007e5962a4a8892c280459935e4360672366918a4206e2d6a.webp

2024-08-09 21:34:14

I'm tired, this week was overkill. At least I had time to train.
#workout #squats
SQ 555
August 9 15:43-17:32
Barbell Squat
1. 40 Kg x 5 Reps
2. 50 Kg x 5 Reps
3. 60 Kg x 3 Reps
4. 75 Kg x 5 Reps
5. 85 Kg x 5 Reps
6. 95 Kg x 5 Reps
7. 75 Kg x 20 Reps
Barbell Deadlift
1. 86 Kg x 5 Reps
2. 86 Kg x 5 Reps
3. 86 Kg x 5 Reps
4. 86 Kg x 5 Reps
5. 86 Kg x 5 Reps
Romanian Deadlift
1. 50 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 50 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 50 Kg x 45 Reps
Heel-elevated squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 5 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 11 Reps
Mid air lateral raises
1. 1 Kg x 130 Reps

2024-08-01 23:52:56

Very nice workout after a long day of work.
#workout #benchpress
BP heavy
August 1 18:40-19:51
Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 52 Kg x 3 Reps
5. 60 Kg x 3 Reps
6. 67 Kg x 8 Reps
7. 61 Kg x 10 Reps
Barbell Bench Press
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 52 Kg x 3 Reps
5. 60 Kg x 3 Reps
6. 67 Kg x 6 Reps
7. 61 Kg x 6 Reps
Barbell Shoulder Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 22 Kg x 10 Reps
4. 20 Kg x 10 Reps
5. 18 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 22 Reps
2. 85 Kg x 11 Reps
3. 85 Kg x 11 Reps
4. 85 Kg x 11 Reps
5. 85 Kg x 11 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Landmine row
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 21 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 40 Reps

2024-07-05 00:09:33

Good pump, but I need a shower.
#workout #benchpress
BP heavy
July 4 18:32-20:08
Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 52 Kg x 3 Reps
5. 59 Kg x 3 Reps
6. 66 Kg x 10 Reps
7. 60 Kg x 10 Reps
Barbell Bench Press
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 52 Kg x 3 Reps
5. 59 Kg x 3 Reps
6. 66 Kg x 8 Reps
7. 60 Kg x 6 Reps
Barbell Shoulder Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 22 Kg x 10 Reps
4. 20 Kg x 10 Reps
5. 18 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 26 Reps
2. 85 Kg x 13 Reps
3. 85 Kg x 13 Reps
4. 85 Kg x 13 Reps
5. 85 Kg x 13 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 22 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 40 Reps

2024-06-27 23:23:57

Very nice day in Santiago, not too cold. The warmup wasn't long today.
#workout #benchpress
BP heavy
June 27 18:24-19:21
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 7 Reps
7. 63 Kg x 9 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 6 Reps
7. 63 Kg x 7 Reps
Barbell Shoulder Press
1. 23 Kg x 10 Reps
2. 21 Kg x 10 Reps
3. 19 Kg x 10 Reps
4. 18 Kg x 10 Reps
5. 16 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 16 Reps
2. 83 Kg x 8 Reps
3. 83 Kg x 8 Reps
4. 83 Kg x 8 Reps
5. 83 Kg x 8 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine row
1. 20 Kg x 21 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 23 Reps
2. 1 Kg x 31 Reps
3. 1 Kg x 33 Reps

2024-06-26 00:09:24

I like to listen podcasts while I train. So, what podcast do you recommend?
DL heavy
June 25 18:39-20:06
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 97 Kg x 5 Reps
5. 110 Kg x 3 Reps
6. 123 Kg x 6 Reps
7. 97 Kg x 5 Reps
Barbell Squat
1. 56 Kg x 10 Reps
2. 52 Kg x 10 Reps
3. 47 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Plank
1. 84 Kg x 00:40
2. 84 Kg x 00:30
3. 84 Kg x 00:20
4. 84 Kg x 00:20
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 35 Kg x 3 Reps
2. 35 Kg x 3 Reps
3. 35 Kg x 3 Reps
4. 35 Kg x 3 Reps
5. 35 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 35 Reps
2. 3 Kg x 35 Reps
3. 3 Kg x 35 Reps
Dead hang
1. 85 Kg x 00:20

2024-06-24 23:43:34

Starting the week with a very sweaty #workout
#ohp
OHP Heavy
June 24 18:41-19:42
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 30 Kg x 5 Reps
5. 34 Kg x 3 Reps
6. 38 Kg x 5 Reps
7. 35 Kg x 5 Reps
Barbell Bench Press
1. 42 Kg x 10 Reps
2. 38 Kg x 10 Reps
3. 35 Kg x 10 Reps
4. 32 Kg x 10 Reps
5. 28 Kg x 10 Reps
Pullup
1. 85 Kg x 6 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 8 Reps
Bent-over Side Raise
1. 5 Kg x 40 Reps
2. 5 Kg x 40 Reps
3. 5 Kg x 16 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 20 Reps

2024-06-23 01:15:43

Homemade crust. #pizza
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/81ad96c9b4c506f68864966e0bbc02869820bde5fc1606e1c0c2323e1051fc0b.webp

2024-06-21 23:42:15

Last #workout of the week
Día3
June 21 18:57-19:41
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 84 Kg x 5 Reps
5. 97 Kg x 5 Reps
6. 110 Kg x 5 Reps
Barbell Front Squat
1. 40 Kg x 3 Reps
Barbell Shoulder Press
1. 27 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Good Mornings
1. 19 Kg x 10 Reps
2. 19 Kg x 10 Reps
3. 19 Kg x 10 Reps
Ab Roller
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps

2024-06-18 23:53:28

Rainy and cold day. Was a little hard to get warmed up to lift.
#workout
Día2
June 18 18:52-19:51
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Pullup
1. 85 Kg x 6 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Donkey Calf Raise
1. 20 Kg x 21 Reps
2. 20 Kg x 21 Reps
3. 20 Kg x 21 Reps
IT-Band Clamshells
1. 1 Kg x 33 Reps
2. 1 Kg x 33 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps

2024-06-17 23:45:52

Short workout for a week starter
#workout
Día1
June 17 18:32-19:44
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 15 Reps
3. 3 Kg x 15 Reps

2024-06-16 23:43:09

Happy father's day!
I had a very good time with my old man today. But I have to comeback to my reality in the big city.
#bbq #fathersday

2024-06-16 23:39:25

- reply

Pictures you can smell

2024-06-16 23:37:26

Don't #zap me now 🎶

2024-06-16 23:08:00

- reply

Yet another 15 minutes reboot, pffff
#efe #chile

2024-06-16 22:43:08

It's very nice to travel at 150km/h in a train until the system shutdowns and all the advantage over a regular bus dissapears waiting until their Windows Millennium restarts.
And the extra money for the "express" service.

2024-06-14 22:33:04

Some lifting before a travel.
#squats #workout
SQ 555
June 14 17:10-18:32
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
7. 63 Kg x 20 Reps
Barbell Deadlift
1. 84 Kg x 5 Reps
2. 84 Kg x 5 Reps
3. 84 Kg x 5 Reps
4. 84 Kg x 5 Reps
5. 84 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 49 Kg x 25 Reps

2024-06-13 21:44:51

#workout finished, now a shower and continue watching Dune (miniseries, 2000)
#benchpress
BP 555
June 13 16:30-17:42
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Shoulder Press
1. 27 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps
Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 22 Reps
Landmine press
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 32 Reps
3. 1 Kg x 36 Reps

2024-06-11 22:11:52

Short workout, now some stretches and a shower
#workout #deadlift
DL 555
June 11 17:08-18:10
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 84 Kg x 5 Reps
5. 97 Kg x 5 Reps
6. 110 Kg x 5 Reps
7. 84 Kg x 5 Reps
8. 84 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 52 Kg x 10 Reps
5. 47 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:30
3. 84 Kg x 00:20
4. 84 Kg x 00:20
5. 84 Kg x 00:10

2024-06-10 21:35:16

Monday #workout
My lower back isn't at 100% but I hope is nothing serious, no issues with belt
#ohp
OHP 555
June 10 16:34-17:33
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Barbell Bench Press
1. 48 Kg x 10 Reps
2. 45 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 38 Kg x 10 Reps
5. 35 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 17 Reps
2. 8 Kg x 17 Reps
3. 8 Kg x 17 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 16 Reps
Bent-over Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 15 Reps

2024-06-09 21:03:27

- reply

#hello xmr people

2024-06-09 20:59:23

- reply

Ancap books list https://comelibros.club/list/139/s/ancap

2024-06-09 20:53:10

- reply

Not the protocol itself, but the clients:
An Android client with share menu support. E.g. In a gallery app, share a pic to Amethyst

2024-06-09 20:43:25

Adam Smith, father of Economy.
Edinburgh, Scotland
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/fcfbc52278890ab417c52daf8d6b1bb412f58de5b27dc53aa99d2cc645b19a1f.webp

2024-06-09 20:40:27

Giza, Egypt
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/144537538d49260257526389cb39f87ad3a1104e352ee3ede7920007eb76df98.webp

2024-06-09 20:39:17

Rome, Italy
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/0436d20a24d4d5bc7b2605e09acc02b293805016261679f5acceee97bc2a262e.webp

2024-06-09 20:33:48

Old microbus, Chile
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/be6a80b11c5c3b60a66f918b09afc7353556743a53c102a018954c5c2456c895.webp

2024-06-09 20:32:57

Valle Nevado, chile
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/4e6a48088e029138845d1120578ccd20e4be1d39dfbb0bb2bc533a25ae170abc.webp

2024-06-09 20:31:31

Valle Nevado, Chile
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/4a0b90042e4d4802629477f55edfa0244942dac6e2cda28593b41b6ef39316c9.webp

2024-06-09 20:30:42

Patio Bellavista, Stgo https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/b74aa0de294bf1ef259746da860c6213a92aaa21d62daa507df52c834d358822.webp

2024-06-09 20:27:16

Festa junina https://image.nostr.build/e4d2e5cecf229694878acca2f3e9e01666958167c89ea472d47a294de7d7100c.jpg

2024-06-07 14:32:34

Short friday #workout
#squats
SQ heavy
June 7 09:02-10:31
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 68 Kg x 3 Reps
5. 78 Kg x 3 Reps
6. 88 Kg x 7 Reps
7. 68 Kg x 7 Reps
Barbell Deadlift
1. 91 Kg x 5 Reps
2. 91 Kg x 5 Reps
3. 91 Kg x 5 Reps
4. 91 Kg x 5 Reps
5. 91 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20

2024-06-06 14:16:48

A nice workout before going to the office
#workout #benchpress
BP heavy
June 6 09:04-10:14
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 10 Reps
7. 66 Kg x 11 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 7 Reps
7. 60 Kg x 7 Reps
Barbell Shoulder Press
1. 25 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 18 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 20 Reps
2. 83 Kg x 10 Reps
3. 83 Kg x 10 Reps
4. 83 Kg x 10 Reps
5. 83 Kg x 10 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps

2024-06-04 14:18:46

A workout before a meeting.
#workout #deadlift
DL heavy
June 4 08:48-10:17
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 91 Kg x 3 Reps
5. 104 Kg x 3 Reps
6. 117 Kg x 7 Reps
7. 91 Kg x 5 Reps
Barbell Squat
1. 61 Kg x 10 Reps
2. 56 Kg x 10 Reps
3. 52 Kg x 10 Reps
4. 47 Kg x 10 Reps
5. 42 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:20
3. 84 Kg x 00:20
4. 84 Kg x 00:20
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 30 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 30 Kg x 5 Reps
4. 30 Kg x 5 Reps
5. 30 Kg x 5 Reps
Rubber Band Face Pull
1. 3 Kg x 16 Reps
2. 3 Kg x 16 Reps
3. 3 Kg x 16 Reps

2024-06-03 23:15:39

After long vacations I updated my last week in my WeightXReps journal.
https://weightxreps.net/journal/racuna/

2024-06-03 13:45:14

Starting the week with the right foot.
#workout #ohp
OHP Heavy
June 3 08:40-09:44
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 28 Kg x 3 Reps
5. 32 Kg x 3 Reps
6. 36 Kg x 6 Reps
7. 33 Kg x 6 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 32 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 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 8 Reps
Bent-over Side Raise
1. 5 Kg x 21 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 21 Reps
Dumbbell Side Raise
1. 5 Kg x 13 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 13 Reps

2024-05-31 21:47:18

Yet another short workout. Better than nothing
#workout #squats
SQ 555
May 31 16:33-17:46
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
7. 63 Kg x 20 Reps
Barbell Deadlift
1. 84 Kg x 5 Reps
2. 84 Kg x 5 Reps
3. 84 Kg x 5 Reps
4. 84 Kg x 5 Reps
5. 84 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20

2024-05-30 21:44:13

#workout #benchpress
BP 555
May 30 16:32-17:43
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Shoulder Press
1. 27 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 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 25 Reps
3. 1 Kg x 32 Reps

2024-05-28 21:30:33

Short workout. Just enough for today.
#workout #deadlift
DL 555
May 28 16:31-17:29
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 84 Kg x 5 Reps
5. 97 Kg x 5 Reps
6. 110 Kg x 5 Reps
7. 84 Kg x 5 Reps
8. 84 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 52 Kg x 10 Reps
5. 47 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:20
3. 84 Kg x 00:20
4. 84 Kg x 00:10
5. 84 Kg x 00:10

2024-05-27 21:31:30

Lifting monday
#workout #ohp
OHP 555
May 27 16:24-17:30
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Barbell Bench Press
1. 49 Kg x 10 Reps
2. 45 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 38 Kg x 10 Reps
5. 35 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 1 Rep
Alternating Dumbbell Hammer Curl
1. 8 Kg x 16 Reps
2. 8 Kg x 16 Reps
3. 8 Kg x 16 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 12 Reps
Bent-over Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps

2024-05-22 13:36:57

Short #workout before work
Día2
May 22 08:36-09:35
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 2 Reps
5. 85 Kg x 1 Rep
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 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 20 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps

2024-05-20 13:20:27

I'm back from vacations
Día1
May 20 08:26-09:19
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Rubber Band Face Pull
1. 3 Kg x 13 Reps
2. 3 Kg x 13 Reps
3. 3 Kg x 14 Reps

2024-04-12 13:36:54

Short morning #workout. I have meeting in a couple of minutes.
#squats
SQ heavy
April 12 08:39-09:35
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 81 Kg x 5 Reps
5. 92 Kg x 3 Reps
6. 102 Kg x 5 Reps
7. 81 Kg x 5 Reps
Barbell Deadlift
1. 108 Kg x 5 Reps
2. 108 Kg x 5 Reps
3. 108 Kg x 5 Reps
4. 108 Kg x 5 Reps
5. 108 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20

2024-04-11 14:38:42

Morning #workout
#benchpress
BP heavy
April 11 09:02-10:37
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 7 Reps
7. 69 Kg x 8 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 5 Reps
7. 69 Kg x 5 Reps
Barbell Shoulder Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 17 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 26 Reps
2. 83 Kg x 13 Reps
3. 83 Kg x 13 Reps
4. 83 Kg x 13 Reps
5. 83 Kg x 13 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 26 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 40 Reps

2024-04-09 14:32:22

Morning #workout
#deadlift
DL heavy
April 9 09:01-10:31
Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 108 Kg x 5 Reps
5. 122 Kg x 3 Reps
6. 136 Kg x 5 Reps
7. 108 Kg x 5 Reps
Barbell Squat
1. 62 Kg x 10 Reps
2. 57 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 46 Kg x 10 Reps
5. 41 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 00:26
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 12 Reps
Rolling Thunder
1. 35 Kg x 4 Reps
2. 35 Kg x 4 Reps
3. 35 Kg x 4 Reps
4. 35 Kg x 4 Reps
5. 35 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 00:20
Mid air lateral raises
1. 1 Kg x 60 Reps

2024-04-08 20:41:15

I just updated my WxR journal: https://weightxreps.net/journal/racuna

2024-04-08 14:30:12

Starting the week with a workout before the office
#workout #ohp
OHP Heavy
April 8 08:39-10:28
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 34 Kg x 5 Reps
5. 38 Kg x 3 Reps
6. 42 Kg x 4 Reps
7. 38 Kg x 5 Reps
Barbell Bench Press
1. 48 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 31 Kg x 10 Reps
Pullup
1. 85 Kg x 10 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps
Dumbbell Curl
1. 10 Kg x 10 Reps
2. 10 Kg x 11 Reps
3. 10 Kg x 10 Reps
Bent-over Side Raise
1. 5 Kg x 26 Reps
2. 5 Kg x 26 Reps
3. 5 Kg x 26 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps

2024-04-05 21:39:04

Finishing strong this week. Now I need a cool shower and some steak.
#workout #squats
SQ 555
April 5 17:09-18:37
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 70 Kg x 5 Reps
5. 81 Kg x 5 Reps
6. 92 Kg x 5 Reps
7. 70 Kg x 20 Reps
Barbell Deadlift
1. 93 Kg x 5 Reps
2. 93 Kg x 5 Reps
3. 93 Kg x 5 Reps
4. 93 Kg x 5 Reps
5. 93 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 30 Reps
Heel-elevated squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Dumbbell Calf Raise
1. 8 Kg x 12 Reps
2. 8 Kg x 12 Reps
3. 8 Kg x 12 Reps
Bodyweight Lunge
1. 85 Kg x 13 Reps
Mid air lateral raises
1. 1 Kg x 45 Reps

2024-04-04 21:15:18

Hot day. The summer doesn't want to leave. Pretty nice #workout
#benchpress
BP 555
April 4 16:51-18:12
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 6 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 6 Reps
5. 85 Kg x 6 Reps
Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 24 Reps
Landmine press
1. 20 Kg x 27 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 17 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 34 Reps
Punching bag
1. 10:00

2024-04-02 23:16:48

Long day at the office. This workout was much needed.
#workout #deadlift
DL 555
April 2 18:44-20:15
Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 93 Kg x 5 Reps
5. 108 Kg x 5 Reps
6. 122 Kg x 5 Reps
7. 93 Kg x 5 Reps
8. 93 Kg x 5 Reps
Barbell Squat
1. 72 Kg x 10 Reps
2. 67 Kg x 10 Reps
3. 62 Kg x 10 Reps
4. 57 Kg x 10 Reps
5. 51 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 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 12 Reps
Rolling Thunder
1. 35 Kg x 4 Reps
2. 35 Kg x 4 Reps
3. 35 Kg x 4 Reps
4. 35 Kg x 3 Reps
5. 35 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 00:20
Russian Swing
1. 16 Kg x 220 Reps
Mid air lateral raises
1. 60 Reps

2024-04-02 02:32:13

- reply

It means that when u wear it, you neither look cool or hot

2024-04-01 21:10:24

Last night I slept just a couple of hours, so this wasn't my best workout
#workout #ohp
OHP 555
April 1 16:42-18:08
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 29 Kg x 5 Reps
5. 34 Kg x 5 Reps
6. 38 Kg x 5 Reps
Barbell Bench Press
1. 54 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 46 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Pullup
1. 85 Kg x 9 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 14 Reps
Bent-over Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 18 Reps
3. 5 Kg x 20 Reps

2024-03-28 13:30:40

Another morning #workout
Día3
March 28 09:26-10:29
Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 93 Kg x 5 Reps
5. 108 Kg x 5 Reps
6. 122 Kg x 5 Reps
Barbell Front Squat
1. 44 Kg x 4 Reps
2. 44 Kg x 4 Reps
3. 44 Kg x 3 Reps
4. 44 Kg x 3 Reps
5. 44 Kg x 3 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps
Dumbbell Pull-Through
1. 8 Kg x 14 Reps
2. 8 Kg x 14 Reps
3. 8 Kg x 14 Reps
Good Mornings
1. 23 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 23 Kg x 10 Reps

2024-03-26 13:37:58

First morning workout for this shift working week
#workout
Día2
March 26 09:14-10:27
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Pullup
1. 85 Kg x 9 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 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 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps
2. 85 Kg x 15 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 5 Reps

2024-03-25 21:13:10

Short week, so I switched to a three days routine.
#workout
Día1
March 25 17:05-18:11
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 70 Kg x 5 Reps
5. 81 Kg x 5 Reps
6. 92 Kg x 5 Reps
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 29 Kg x 5 Reps
5. 34 Kg x 5 Reps
6. 38 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 16 Reps
2. 5 Kg x 16 Reps
3. 5 Kg x 18 Reps
Rubber Band Face Pull
1. 3 Kg x 12 Reps
2. 3 Kg x 12 Reps
3. 3 Kg x 12 Reps

2024-03-22 21:57:27

I don't like to wake up before the sunrise, I'm sleepy the entire day.
I finished this workout very very slow.
Tonight I hope I can sleep long hours.
#workout #squat
SQ heavy
March 22 17:10-18:53
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 75 Kg x 3 Reps
5. 86 Kg x 3 Reps
6. 97 Kg x 6 Reps
7. 75 Kg x 5 Reps
Barbell Deadlift
1. 100 Kg x 5 Reps
2. 100 Kg x 5 Reps
3. 100 Kg x 5 Reps
4. 100 Kg x 5 Reps
5. 100 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 30 Reps
Barbell Front Squat
1. 44 Kg x 4 Reps
2. 44 Kg x 4 Reps
3. 44 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps

2024-03-21 21:36:57

I try to add more footwork to my punching bag session. Well, within my cardio limitis, lmao.
#workout #benchpress
BP heavy
March 21 16:43-18:33
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 8 Reps
7. 65 Kg x 8 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 7 Reps
7. 65 Kg x 8 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. 21 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 24 Reps
2. 83 Kg x 12 Reps
3. 83 Kg x 12 Reps
4. 83 Kg x 12 Reps
5. 83 Kg x 12 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine row
1. 20 Kg x 23 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 25 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps
Punching bag
1. 10:00

2024-03-19 21:51:00

Today I started an early morning shift, so I now training with all the afternoon heat
#workout #deadlift
DL heavy
March 19 16:44-18:48
Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 100 Kg x 3 Reps
5. 115 Kg x 3 Reps
6. 129 Kg x 8 Reps
7. 100 Kg x 5 Reps
Barbell Squat
1. 72 Kg x 10 Reps
2. 67 Kg x 10 Reps
3. 57 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 46 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:50
3. 84 Kg x 00:40
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 35 Kg x 4 Reps
2. 35 Kg x 4 Reps
3. 35 Kg x 3 Reps
4. 35 Kg x 3 Reps
5. 35 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 00:20
Russian Swing
1. 16 Kg x 220 Reps

2024-03-18 23:21:54

I reduced the weight on the bar for the #ohp because I need to progress just with good form and avoid injuries, also I'm not hurry
#workout
OHP Heavy
March 18 18:32-20:19
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 31 Kg x 3 Reps
5. 36 Kg x 3 Reps
6. 40 Kg x 6 Reps
7. 36 Kg x 7 Reps
Barbell Bench Press
1. 50 Kg x 10 Reps
2. 46 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 38 Kg x 10 Reps
5. 35 Kg x 10 Reps
Pullup
1. 85 Kg x 9 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 10 Reps
2. 10 Kg x 10 Reps
3. 10 Kg x 10 Reps
Bent-over Side Raise
1. 5 Kg x 30 Reps
2. 5 Kg x 30 Reps
3. 5 Kg x 30 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps
Punching bag
1. 10:00

2024-03-18 15:02:21

WxR now have support for time and distance. That's nice.
I just updated my workout journal there.
https://weightxreps.net/journal/racuna

2024-03-15 23:30:42

Getting ready for St. Patrick's day. I need a shower now.
#workout #squats
SQ heavy
March 15 18:41-20:29
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 80 Kg x 5 Reps
5. 91 Kg x 3 Reps
6. 101 Kg x 5 Reps
7. 80 Kg x 5 Reps
Barbell Deadlift
1. 107 Kg x 5 Reps
2. 107 Kg x 5 Reps
3. 107 Kg x 5 Reps
4. 107 Kg x 5 Reps
5. 107 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 33 Reps
Barbell Front Squat
1. 44 Kg x 4 Reps
2. 44 Kg x 3 Reps
3. 44 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 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 17 Reps

2024-03-14 23:09:43

Week is almost finished.
#workout #benchpress
BP heavy
March 14 18:30-20:08
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 6 Reps
7. 69 Kg x 7 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 5 Reps
7. 69 Kg x 6 Reps
Barbell Shoulder Press
1. 29 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 22 Kg x 10 Reps
5. 19 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 30 Reps
2. 83 Kg x 15 Reps
3. 83 Kg x 15 Reps
4. 83 Kg x 15 Reps
5. 83 Kg x 15 Reps
Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 22 Reps
Landmine row
1. 20 Kg x 22 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 18 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 34 Reps
Punching bag
1. 10:00

2024-03-12 23:10:46

Is still summer, and the #workout was very sweaty.
#deadlift
DL heavy
March 12 18:28-20:07
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 107 Kg x 5 Reps
5. 121 Kg x 3 Reps
6. 135 Kg x 6 Reps
7. 107 Kg x 5 Reps
Barbell Squat
1. 61 Kg x 10 Reps
2. 56 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 46 Kg x 10 Reps
5. 41 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. 35 Kg x 4 Reps
2. 35 Kg x 3 Reps
3. 35 Kg x 3 Reps
4. 35 Kg x 3 Reps
5. 35 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 17 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:20
Russian Swing
1. 16 Kg x 220 Reps

2024-03-12 17:45:25

The soles of my running shoes are pebbles collectors

2024-03-11 22:59:14

For my left elbow recovery, I think that I'll reduce some loads next cycle.
#workout #ohp
OHP Heavy
March 11 18:20-19:57
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 25 Kg x 5 Reps
3. 30 Kg x 3 Reps
4. 37 Kg x 5 Reps
5. 42 Kg x 3 Reps
6. 47 Kg x 2 Reps
7. 43 Kg x 3 Reps
Barbell Bench Press
1. 46 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 31 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 7 Reps
2. 10 Kg x 7 Reps
3. 10 Kg x 8 Reps
Bent-over Side Raise
1. 5 Kg x 30 Reps
2. 5 Kg x 30 Reps
3. 5 Kg x 30 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Punching bag
1. 10:00

2024-03-11 18:22:23

I just updated my WxR journal:
https://weightxreps.net/journal/racuna/2024-03-08
I'm using "tags" for cardio, but seems like they will add a better way to log those kind of exercises.

2024-03-08 22:56:43

Yet another week finished. Now a shower and make social interactions.
#workout #squats
SQ 555
March 8 18:27-19:54
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 70 Kg x 5 Reps
5. 80 Kg x 5 Reps
6. 91 Kg x 5 Reps
7. 70 Kg x 20 Reps
Barbell Deadlift
1. 93 Kg x 5 Reps
2. 93 Kg x 5 Reps
3. 93 Kg x 5 Reps
4. 93 Kg x 5 Reps
5. 93 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 26 Reps
Heel-elevated squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
IT-Band Clamshells
1. 1 Kg x 25 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 25 Reps
Dumbbell Calf Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 18 Reps

2024-03-07 23:22:29

The elbow pain was annoying but nothing that I couldn't handle
#workout #benchpress
BP 555
March 7 18:54-20:20
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Shoulder Press
1. 33 Kg x 10 Reps
2. 31 Kg x 10 Reps
3. 29 Kg x 10 Reps
4. 26 Kg x 10 Reps
5. 24 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 7 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 7 Reps
4. 85 Kg x 7 Reps
5. 85 Kg x 7 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine press
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 17 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 32 Reps
Punching bag
1. 10:00

2024-03-06 20:21:48

I just updated my WxR journal from last week: https://weightxreps.net/journal/racuna/

2024-03-05 23:36:10

I fully recover my wrist. Two weeks without pain and now I fucked my elbow.
#deadlift #workout
DL 555
March 5 18:40-20:34
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 93 Kg x 5 Reps
5. 107 Kg x 5 Reps
6. 121 Kg x 5 Reps
7. 93 Kg x 5 Reps
8. 93 Kg x 5 Reps
Barbell Squat
1. 71 Kg x 10 Reps
2. 66 Kg x 10 Reps
3. 61 Kg x 10 Reps
4. 56 Kg x 10 Reps
5. 51 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:40
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. 35 Kg x 3 Reps
2. 35 Kg x 3 Reps
3. 35 Kg x 3 Reps
4. 35 Kg x 3 Reps
5. 35 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 00:20
Russian Swing
1. 16 Kg x 220 Reps

2024-03-04 23:07:48

starting the week with some lifting, now I need a shower and make dinner
#workout #ohp
OHP 555
March 4 18:37-20:04
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 25 Kg x 5 Reps
3. 30 Kg x 3 Reps
4. 32 Kg x 5 Reps
5. 37 Kg x 5 Reps
6. 42 Kg x 3 Reps
Barbell Bench Press
1. 54 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 46 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Pullup
1. 85 Kg x 8 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 3 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 16 Reps
Bent-over Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps
Punching bag
1. 10:00

2024-03-01 23:12:56

I didn't sleep well last night, maybe too much pizza.
So, I went through this workout in slow motion. At least I was able to finish it
#workout #squats
SQ heavy
March 1 18:22-20:09
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 65 Kg x 3 Reps
5. 75 Kg x 3 Reps
6. 85 Kg x 3 Reps
7. 96 Kg x 4 Reps
Barbell Deadlift
1. 100 Kg x 5 Reps
2. 100 Kg x 5 Reps
3. 100 Kg x 5 Reps
4. 100 Kg x 5 Reps
5. 100 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 30 Reps
Barbell Front Squat
1. 44 Kg x 3 Reps
2. 44 Kg x 3 Reps
3. 44 Kg x 3 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 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 11 Reps

2024-02-28 23:58:11

I got new #boxing wraps.
I know, very very #fashion 🤣
https://void.cat/nostr/16fe2e8db05046b8ac71f381ff6d0d3a04e798913682b8594baa9c3c9b306cc9.jpg

2024-02-28 23:54:49

Tomorrow will be pizza night, so I moved my regular Thursday's training to today.
#workout #benchpress
BP heavy
February 28 18:36-20:52
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 7 Reps
7. 65 Kg x 7 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 6 Reps
7. 65 Kg x 6 Reps
Barbell Shoulder Press
1. 31 Kg x 10 Reps
2. 29 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 22 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 24 Reps
2. 83 Kg x 12 Reps
3. 83 Kg x 12 Reps
4. 83 Kg x 12 Reps
5. 83 Kg x 12 Reps
Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 22 Reps
Landmine row
1. 20 Kg x 22 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 30 Reps
Punching bag
1. 10:00

2024-02-27 23:45:27

Yet another interrupted workout because I need to go to the supermarket.
#workout #deadlift
DL heavy
February 27 19:17-20:44
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 100 Kg x 3 Reps
5. 114 Kg x 3 Reps
6. 128 Kg x 6 Reps
7. 100 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 46 Kg x 10 Reps
Plank
1. 84 Kg x 00:50
2. 84 Kg x 00:40
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. 30 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 30 Kg x 5 Reps
4. 30 Kg x 5 Reps
5. 30 Kg x 5 Reps
Rubber Band Face Pull
1. 3 Kg x 25 Reps
2. 3 Kg x 25 Reps
3. 3 Kg x 25 Reps
Dead hang
1. 85 Kg x 00:20

2024-02-26 22:35:06

There is a meeting of the administration of the building I live in, so no boxing workout today.
#workout #ohp
OHP Heavy
February 26 18:30-19:33
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 25 Kg x 5 Reps
3. 30 Kg x 3 Reps
4. 34 Kg x 3 Reps
5. 44 Kg x 2 Reps
6. 40 Kg x 3 Reps
7. 39 Kg x 3 Reps
Barbell Bench Press
1. 50 Kg x 10 Reps
2. 46 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 38 Kg x 10 Reps
5. 35 Kg x 10 Reps
Pullup
1. 80 Kg x 8 Reps
2. 80 Kg x 5 Reps
3. 80 Kg x 4 Reps
4. 80 Kg x 4 Reps
5. 80 Kg x 3 Reps
Dumbbell Curl
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Bent-over Side Raise
1. 5 Kg x 30 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps
Dumbbell Side Raise
1. 5 Kg x 7 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps

2024-02-26 12:57:18

I just updated my training journal. And I made a bench press personal record/best.
#pr #pb #benchpress
https://weightxreps.net/journal/racuna/

2024-02-26 12:54:49

- reply

Bench press #PR!!!
https://weightxreps.net/journal/racuna/2024-02-22

2024-02-23 23:15:00

Today I had a lot of work to do, so I didn't have energy to train. But I know that I will regret not train afterwards, I train and now I feel better than before.
Discipline (or momentum) are not fancy words, but are better than just motivation.
#workout #squats
SQ heavy
February 23 18:35-20:10
Barbell Squat
1. 43 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 80 Kg x 5 Reps
5. 90 Kg x 3 Reps
6. 101 Kg x 5 Reps
7. 80 Kg x 5 Reps
Barbell Deadlift
1. 106 Kg x 5 Reps
2. 106 Kg x 5 Reps
3. 106 Kg x 5 Reps
4. 106 Kg x 5 Reps
5. 106 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 53 Kg x 30 Reps
Barbell Front Squat
1. 43 Kg x 5 Reps
2. 43 Kg x 5 Reps
3. 43 Kg x 5 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 10 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps

2024-02-22 23:27:34

Today was raining, the ambient temperature wasn't cold, just right for a good #workout
#benchpress
BP heavy
February 22 18:32-20:24
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 59 Kg x 5 Reps
5. 67 Kg x 3 Reps
6. 75 Kg x 7 Reps
7. 68 Kg x 9 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 59 Kg x 5 Reps
5. 67 Kg x 3 Reps
6. 75 Kg x 6 Reps
7. 68 Kg x 6 Reps
Barbell Shoulder Press
1. 28 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 26 Reps
2. 83 Kg x 13 Reps
3. 83 Kg x 13 Reps
4. 83 Kg x 13 Reps
5. 83 Kg x 13 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 40 Reps
Punching bag
1. 10:00

2024-02-20 23:06:28

Yet another sweaty #workout
#deadlift
DL heavy
February 20 18:29-20:04
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 106 Kg x 5 Reps
5. 120 Kg x 3 Reps
6. 135 Kg x 6 Reps
7. 106 Kg x 5 Reps
Barbell Squat
1. 61 Kg x 10 Reps
2. 56 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 46 Kg x 10 Reps
5. 41 Kg x 10 Reps
Plank
1. 84 Kg x 00:50
2. 84 Kg x 00:40
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 30 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 30 Kg x 5 Reps
4. 30 Kg x 4 Reps
5. 30 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 00:20
Russian Swing
1. 16 Kg x 220 Reps

2024-02-19 23:21:57

I think I need to go back to fewer reps in the pullup, quality over quantity. And injuries are not fun.
#workout #ohp
OHP Heavy
February 19 18:33-20:19
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 36 Kg x 5 Reps
5. 41 Kg x 3 Reps
6. 46 Kg x 3 Reps
7. 42 Kg x 3 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 34 Kg x 10 Reps
5. 30 Kg x 10 Reps
Pullup
1. 85 Kg x 10 Reps
2. 85 Kg x 4 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 8 Reps
2. 10 Kg x 9 Reps
3. 10 Kg x 8 Reps
Bent-over Side Raise
1. 5 Kg x 23 Reps
2. 5 Kg x 23 Reps
3. 5 Kg x 23 Reps
Dumbbell Side Raise
1. 5 Kg x 9 Reps
2. 5 Kg x 9 Reps
3. 5 Kg x 9 Reps
Punching bag
1. 10:00

2024-02-16 22:59:59

I just finished a very sweaty workout, now I'll enjoy the weekend.
#workout #squats
SQ 555
February 16 18:39-19:58
Barbell Squat
1. 43 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 69 Kg x 5 Reps
5. 80 Kg x 5 Reps
6. 90 Kg x 5 Reps
7. 69 Kg x 20 Reps
Barbell Deadlift
1. 92 Kg x 5 Reps
2. 92 Kg x 5 Reps
3. 92 Kg x 5 Reps
4. 92 Kg x 5 Reps
5. 92 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 53 Kg x 37 Reps
Heel-elevated squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 10 Reps
2. 1 Kg x 10 Reps
3. 1 Kg x 10 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps

2024-02-15 23:02:01

First time after my wrist injury I added a couple of rounds of heavy bag boxing to my routine, plus using a 15kg weighted vest to add more intensity.
#workout #benchpress
BP 555
February 15 18:35-19:58
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 67 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 67 Kg x 5 Reps
Barbell Shoulder Press
1. 33 Kg x 10 Reps
2. 30 Kg x 10 Reps
3. 28 Kg x 10 Reps
4. 26 Kg x 10 Reps
5. 23 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine press
1. 20 Kg x 25 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 17 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 35 Reps
Punching bag
1. 10:00

2024-02-13 23:00:53

I'm almost fully recovered from the flu. My performance wasn't the best but I managed to finish my #workout today
#deadlift
DL 555
February 13 18:30-19:58
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 92 Kg x 5 Reps
5. 106 Kg x 5 Reps
6. 120 Kg x 5 Reps
7. 92 Kg x 5 Reps
8. 92 Kg x 5 Reps
Barbell Squat
1. 71 Kg x 10 Reps
2. 66 Kg x 10 Reps
3. 61 Kg x 10 Reps
4. 56 Kg x 10 Reps
5. 51 Kg x 10 Reps
Plank
1. 84 Kg x 00:50
2. 84 Kg x 00:40
3. 84 Kg x 00:30
4. 84 Kg x 00:20
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 30 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 30 Kg x 4 Reps
4. 30 Kg x 4 Reps
5. 30 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 00:20
Russian Swing
1. 16 Kg x 220 Reps