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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
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rakoo 3 months ago
#workout of the day DL heavy October 28 18:37-19:20 Barbell Deadlift 1. 24 Kg x 5 Reps 2. 30 Kg x 5 Reps 3. 36 Kg x 3 Reps 4. 45 Kg x 5 Reps 5. 51 Kg x 3 Reps 6. 57 Kg x 15 Reps 7. 45 Kg x 5 Reps Barbell Squat 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. 20 Kg x 10 Reps Plank 1. 84 Kg x 00:40 2. 84 Kg x 00:30 3. 84 Kg x 00:30 4. 84 Kg x 00:20 5. 84 Kg x 00:10 Krok Row 1. 30 Kg x 13 Reps TRX Facepull 1. 1 Kg x 12 Reps 2. 1 Kg x 12 Reps 3. 1 Kg x 12 Reps Dead hang 1. 85 Kg x 00:20
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rakoo 3 months ago
#workout of the day OHP Heavy October 27 18:35-19:14 Barbell Shoulder Press 1. 10 Kg x 5 Reps 2. 12 Kg x 5 Reps 3. 14 Kg x 3 Reps 4. 18 Kg x 5 Reps 5. 20 Kg x 3 Reps 6. 22 Kg x 15 Reps 7. 20 Kg x 12 Reps Barbell Bench Press 1. 26 Kg x 10 Reps 2. 24 Kg x 10 Reps 3. 21 Kg x 10 Reps 4. 20 Kg x 10 Reps 5. 20 Kg x 10 Reps Pullup 1. 85 Kg x 3 Reps 2. 85 Kg x 3 Reps 3. 85 Kg x 2 Reps 4. 85 Kg x 2 Reps 5. 85 Kg x 1 Rep Dumbbell Curl 1. 10 Kg x 20 Reps 2. 10 Kg x 12 Reps 3. 10 Kg x 12 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. 10 Kg x 15 Reps 2. 10 Kg x 10 Reps 3. 10 Kg x 10 Reps
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rakoo 3 months ago
GM pplstr. Have a good week. Learn something, lift heavy and eat enough protein.
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