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
BP heavy
26 Nov 20:15
1:25:29
30 Sets
7 Tons
258 Reps
Bent-Over Barbell Row
1. 24 kg × 5 reps
2. 30 kg × 5 reps
3. 36 kg × 3 reps
4. 42 kg × 3 reps
5. 48 kg × 3 reps
6. 54 kg × 12 reps
7. 49 kg × 12 reps
Barbell Bench Press
1. 24 kg × 5 reps
2. 30 kg × 5 reps
3. 36 kg × 3 reps
4. 42 kg × 3 reps
5. 48 kg × 3 reps
6. 54 kg × 10 reps
7. 49 kg × 10 reps
Barbell Shoulder Press
1. 23 kg × 10 reps
2. 21 kg × 10 reps
3. 19 kg × 10 reps
4. 17 kg × 10 reps
5. 16 kg × 10 reps
Triceps Dip
1. 85 kg × 4 reps
2. 85 kg × 4 reps
3. 85 kg × 4 reps
4. 85 kg × 2 reps
5. 85 kg × 2 reps
Neck harness
1. 10 kg × 20 reps
2. 10 kg × 20 reps
Landmine row
1. 20 kg × 21 reps
ShouldersBicepsTriceps pump
1. 10 kg × 19 reps
2. 10 kg × 15 reps
3. 3 kg × 15 reps
#workout of the day
DL heavy
25 Nov 19:45
1:11:54
29 Sets
5 Tons
219 Reps
Barbell Deadlift
1. 34 kg × 5 reps
2. 43 kg × 5 reps
3. 51 kg × 3 reps
4. 60 kg × 3 reps
5. 68 kg × 3 reps
6. 77 kg × 12 reps
7. 60 kg × 5 reps
Barbell Squat
1. 38 kg × 10 reps
2. 35 kg × 10 reps
3. 48 kg × 10 reps
4. 44 kg × 10 reps
5. 41 kg × 10 reps
Plank
1. 84 kg × 0:50
2. 84 kg × 0:40
3. 84 kg × 0:30
4. 84 kg × 0:30
5. 84 kg × 0:10
Krok Row
1. 30 kg × 15 reps
Farmer's Walk (with Dumbbells)
1. 15 kg × 7 reps
2. 15 kg × 7 reps
3. 15 kg × 4 reps
4. 15 kg × 5 reps
5. 15 kg × 5 reps
TRX Facepull
1. 1 kg × 15 reps
2. 1 kg × 15 reps
3. 1 kg × 15 reps
Dead hang
1. 85 kg × 0:15
Dumbbell Snatch
1. 15 kg × 15 reps
Mid air lateral raises
1. 2 kg × 30 reps
