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
Original post: 
WalterKühl :bagpiper: (@waltercool@pl.slash.cl)
Original post: 
WalterKühl :bagpiper: (@waltercool@pl.slash.cl)
#workout of the day
SQ 555
14 Nov 20:02
1:13:13
32 Sets
8 Tons
427 Reps
Barbell Squat
1. 24 kg × 5 reps
2. 30 kg × 5 reps
3. 36 kg × 3 reps
4. 39 kg × 5 reps
5. 45 kg × 5 reps
6. 51 kg × 5 reps
7. 39 kg × 20 reps
Barbell Deadlift
1. 53 kg × 5 reps
2. 53 kg × 5 reps
3. 53 kg × 5 reps
4. 53 kg × 5 reps
5. 53 kg × 5 reps
Romanian Deadlift
1. 30 kg × 10 reps
2. 30 kg × 10 reps
3. 30 kg × 10 reps
4. 30 kg × 10 reps
5. 30 kg × 10 reps
Dead hang
1. 85 kg × 0:20
2. 85 kg × 0:20
3. 85 kg × 0:20
Seated calf raise
1. 30 kg × 50 reps
Heel-elevated squat
1. 30 kg × 10 reps
2. 30 kg × 10 reps
3. 30 kg × 10 reps
IT-Band Clamshells
1. 1 kg × 20 reps
2. 1 kg × 20 reps
3. 1 kg × 20 reps
Dumbbell Calf Raise
1. 8 kg × 20 reps
2. 8 kg × 20 reps
3. 8 kg × 20 reps
Bodyweight Lunge
1. 85 kg × 4 reps
Mid air lateral raises
1. 1 kg × 100 reps
Russian robot's vodka walk
#workout of the day
BP 555
13 Nov 19:46
53:19
28 Sets
8 Tons
251 Reps
Bent-Over Barbell Row
1. 21 kg × 5 reps
2. 26 kg × 5 reps
3. 31 kg × 3 reps
4. 34 kg × 5 reps
5. 39 kg × 5 reps
6. 44 kg × 5 reps
Barbell Bench Press
1. 21 kg × 5 reps
2. 26 kg × 5 reps
3. 31 kg × 3 reps
4. 34 kg × 5 reps
5. 39 kg × 5 reps
6. 44 kg × 5 reps
Barbell Shoulder Press
1. 19 kg × 10 reps
2. 17 kg × 10 reps
3. 16 kg × 10 reps
4. 15 kg × 10 reps
5. 13 kg × 10 reps
Landmine press
1. 20 kg × 21 reps
Inverted Bodyweight Row
1. 85 kg × 10 reps
2. 85 kg × 10 reps
3. 85 kg × 10 reps
4. 85 kg × 6 reps
5. 85 kg × 9 reps
ShouldersBicepsTriceps pump
1. 10 kg × 12 reps
2. 10 kg × 12 reps
3. 3 kg × 15 reps
Neck harness
1. 10 kg × 20 reps
2. 10 kg × 20 reps
"No matter how bad things get, eventually the sun is going to shine. If you just keep at it, pursuing your goals, eventually good things happen to decent people. For a person who is set on his goals, good things will happen. Everyone deals with adversity; it's how you bounce back from it." ~ Daniel Cormier
Incluye el éxito radial "Goodbye John" 
<3 
Original post: 
WalterKühl :bagpiper: (@waltercool@pl.slash.cl)
Original post: 
WalterKühl :bagpiper: (@waltercool@pl.slash.cl)
#workout of the day
OHP 555
November 10 18:55-19:45
Barbell Shoulder Press
1. 11 Kg x 5 Reps
2. 14 Kg x 5 Reps
3. 17 Kg x 3 Reps
4. 18 Kg x 5 Reps
5. 21 Kg x 5 Reps
6. 24 Kg x 5 Reps
Barbell Bench Press
1. 35 Kg x 10 Reps
2. 32 Kg x 10 Reps
3. 30 Kg x 10 Reps
4. 27 Kg x 10 Reps
5. 25 Kg x 10 Reps
Pullup
1. 85 Kg x 4 Reps
2. 85 Kg x 3 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 2 Reps
5. 85 Kg x 1 Rep
Alternating Dumbbell Hammer Curl
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 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
