rakoo
rakoo@nostrcheck.me
npub1u5tw...8fs3
Recreational barbell lifter, rock bass player, professional nerd, christian-stoic-libertarian merge, BBQ enjoyer. Lang: spanish, english, portuguese.
Signal handler: @high.05
#workout of the day #tgif
SQ 555
October 24 18:30-19:29
Barbell Squat
1. 20 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 30 Kg x 5 Reps
5. 35 Kg x 5 Reps
6. 40 Kg x 5 Reps
7. 30 Kg x 20 Reps
Barbell Deadlift
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
Romanian Deadlift
1. 23 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 23 Kg x 10 Reps
5. 23 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. 23 Kg x 20 Reps
Heel-elevated squat
1. 23 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 23 Kg x 10 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 10 Reps
3. 1 Kg x 10 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 10 Reps
Mid air lateral raises
1. 1 Kg x 100 Reps
Los políticos no tienen ningún incentivo de hacer las cosas bien, porque cuando las hacen mal, paga el contribuyente.
Porque la plata de la alcaldía es pago de impuestos, permisos de circulación, patentes, contribuciones, etc
El "embargo a la alcaldía" es al fin y al cabo, una multa a los que pagan impuestos.
#workout of the day
#benchpress
BP 555
October 23 18:42-19:26
Bent-Over Barbell Row
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. 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 Shoulder Press
1. 16 Kg x 10 Reps
2. 15 Kg x 10 Reps
3. 14 Kg x 10 Reps
4. 13 Kg x 10 Reps
5. 11 Kg x 10 Reps
Landmine press
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 10 Kg x 12 Reps
2. 10 Kg x 10 Reps
3. 3 Kg x 13 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Inverted Bodyweight Row
1. 85 Kg x 12 Reps
2. 85 Kg x 12 Reps
3. 85 Kg x 12 Reps
4. 85 Kg x 8 Reps
5. 85 Kg x 8 Reps
For personal reasons I did today what a should have done yesterday
#workout #deadlift
DL 555
October 22 18:26-18:59
Barbell Deadlift
1. 24 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 36 Kg x 3 Reps
4. 40 Kg x 5 Reps
5. 45 Kg x 5 Reps
6. 51 Kg x 5 Reps
7. 40 Kg x 5 Reps
8. 40 Kg x 5 Reps
Barbell Squat
1. 31 Kg x 10 Reps
2. 29 Kg x 10 Reps
3. 27 Kg x 10 Reps
4. 25 Kg x 10 Reps
5. 23 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
Good Mornings (Seated)
1. 15 Kg x 11 Reps
Dumbbell Snatch
1. 15 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:15
After a difficult year, injuries, surgery, rehabilitation, etc.
I'm slowly getting back into pumping iron. I just updated my training log.
Weight For Reps
Be fit. Track your workouts!
#workout #ohp
OHP 555
October 20 18:42-19:12
Barbell Shoulder Press
1. 10 Kg x 5 Reps
2. 12 Kg x 5 Reps
3. 14 Kg x 3 Reps
4. 15 Kg x 5 Reps
5. 18 Kg x 5 Reps
6. 20 Kg x 5 Reps
Barbell Bench Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 22 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 20 Kg x 10 Reps
Pullup
1. 85 Kg x 3 Reps
2. 85 Kg x 2 Reps
3. 85 Kg x 2 Reps
4. 85 Kg x 2 Reps
5. 85 Kg x 1 Rep
Alternating Dumbbell Hammer Curl
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Dumbbell Side Raise
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Bent-over Side Raise
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Today, the "king of empanadas" food truck wasn't there.
#nokings
Original post: 
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