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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 2 weeks ago
#workout of the day DL heavy 13 May 21:04 52:30 17 Sets 5 Tons 82 Reps Barbell Deadlift 1. 50 kg × 5 reps 2. 63 kg × 5 reps 3. 75 kg × 3 reps 4. 88 kg × 3 reps 5. 100 kg × 3 reps 6. 113 kg × 8 reps 7. 88 kg × 5 reps Barbell Squat 1. 64 kg × 10 reps 2. 59 kg × 10 reps 3. 54 kg × 10 reps 4. 49 kg × 10 reps 5. 44 kg × 10 reps Plank 1. 84 kg × 1:10 2. 84 kg × 0:50 3. 84 kg × 0:40 4. 84 kg × 0:40 5. 84 kg × 0:20
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rakoo 2 weeks ago
Pero, y si esa persona de verdad era gorda? image
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rakoo 2 weeks ago
Why trust a half-abandoned sync ecosystem, depend on volunteer-run APIs, or pray your podcast app survives another year… when podcast sync can just be files? FilePodSyc on GitHub is a radically simple idea: sync your podcast state using plain files and any storage you already own. No accounts. No centralized service. No proprietary backend. No “API discontinued” drama. Just portable, transparent, durable synchronization that works the Unix way: files in, files out. #gpodder #podcasts #syncronization
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rakoo 2 weeks ago
#workout of the day OHP Heavy 11 May 20:42 1:01:49 26 Sets 6 Tons 210 Reps Barbell Shoulder Press 1. 18 kg × 5 reps 2. 22 kg × 5 reps 3. 27 kg × 3 reps 4. 31 kg × 3 reps 5. 35 kg × 3 reps 6. 40 kg × 3 reps 7. 36 kg × 4 reps Barbell Bench Press 1. 51 kg × 10 reps 2. 47 kg × 10 reps 3. 43 kg × 10 reps 4. 39 kg × 10 reps 5. 36 kg × 10 reps Pullup 1. 85 kg × 8 reps 2. 85 kg × 6 reps 3. 85 kg × 5 reps 4. 85 kg × 4 reps 5. 85 kg × 3 reps Dumbbell Curl 1. 10 kg × 12 reps 2. 10 kg × 12 reps 3. 10 kg × 12 reps Bent-over Side Raise 1. 10 kg × 12 reps 2. 10 kg × 12 reps 3. 10 kg × 12 reps Dumbbell Side Raise 1. 10 kg × 12 reps 2. 10 kg × 12 reps 3. 10 kg × 12 reps
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rakoo 3 weeks ago
Mañalich: "No podemos recortar presupuesto en planes de prevención de suicidio porque estos jóvenes luego serán contribuyentes". image
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rakoo 3 weeks ago
Day 2 of 3 #workout of the week Día2 5 May 20:39 34:12 17 Sets 5 Tons 81 Reps Bent-Over Barbell Row 1. 33 kg × 5 reps 2. 41 kg × 5 reps 3. 49 kg × 3 reps 4. 54 kg × 5 reps 5. 62 kg × 5 reps 6. 70 kg × 5 reps Barbell Bench Press 1. 33 kg × 5 reps 2. 41 kg × 5 reps 3. 49 kg × 3 reps 4. 54 kg × 5 reps 5. 62 kg × 5 reps 6. 70 kg × 5 reps Pullup 1. 85 kg × 8 reps 2. 85 kg × 6 reps 3. 85 kg × 4 reps 4. 85 kg × 4 reps 5. 85 kg × 3 reps
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rakoo 3 weeks ago
Yet another 3day week. This time for family stuff. Día1 4 May 19:18 38:31 23 Sets 6 Tons 166 Reps Barbell Squat 1. 41 kg × 5 reps 2. 51 kg × 5 reps 3. 62 kg × 3 reps 4. 67 kg × 5 reps 5. 77 kg × 5 reps 6. 87 kg × 5 reps Barbell Shoulder Press 1. 21 kg × 5 reps 2. 22 kg × 5 reps 3. 27 kg × 3 reps 4. 29 kg × 5 reps 5. 33 kg × 5 reps 6. 37 kg × 5 reps Romanian Deadlift 1. 51 kg × 10 reps 2. 51 kg × 10 reps 3. 51 kg × 10 reps 4. 51 kg × 10 reps 5. 51 kg × 10 reps Dumbbell Side Raise 1. 12 kg × 10 reps 2. 12 kg × 10 reps 3. 12 kg × 10 reps Rubber Band Face Pull 1. 1 kg × 10 reps 2. 1 kg × 10 reps 3. 1 kg × 10 reps
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rakoo 3 weeks ago
I haven't bought any T-shirts in years. All the ones I wear were gifts. I usually wear T-shirts featuring bands or albums that my friends or family think I like (with varying degrees of success).
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rakoo 0 months ago
One of the neighbors ordered a bunch of pandas image
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rakoo 1 month ago
Last #workout before a long weekend Día3 30 Apr 20:08 42:26 16 Sets 4 Tons 101 Reps Barbell Deadlift 1. 50 kg × 5 reps 2. 63 kg × 5 reps 3. 75 kg × 3 reps 4. 82 kg × 5 reps 5. 94 kg × 5 reps 6. 107 kg × 5 reps Barbell Front Squat 1. 43 kg × 5 reps 2. 43 kg × 5 reps 3. 43 kg × 5 reps 4. 43 kg × 4 reps 5. 43 kg × 4 reps Barbell Shoulder Press 1. 30 kg × 10 reps 2. 28 kg × 10 reps 3. 26 kg × 10 reps 4. 24 kg × 10 reps 5. 21 kg × 10 reps
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rakoo 1 month ago
opodsync stopped working in Antennapod for some reason today. But the same credentials, Litepop were still working just fine. So I switched to nextcloud-gpodder
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rakoo 1 month ago
El Estado de Bienestar: image
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rakoo 1 month ago
day 2 of 3. #workout Día2 28 Apr 21:34 50:18 26 Sets 7 Tons 215 Reps Bent-Over Barbell Row 1. 33 kg × 5 reps 2. 41 kg × 5 reps 3. 49 kg × 3 reps 4. 54 kg × 5 reps 5. 62 kg × 5 reps 6. 70 kg × 5 reps Barbell Bench Press 1. 33 kg × 5 reps 2. 41 kg × 5 reps 3. 49 kg × 3 reps 4. 54 kg × 5 reps 5. 62 kg × 5 reps 6. 70 kg × 5 reps Pullup 1. 85 kg × 8 reps 2. 85 kg × 5 reps 3. 85 kg × 4 reps 4. 85 kg × 4 reps 5. 85 kg × 3 reps Donkey Calf Raise 1. 20 kg × 25 reps 2. 20 kg × 25 reps 3. 20 kg × 25 reps IT-Band Clamshells 1. 2 kg × 8 reps 2. 2 kg × 8 reps 3. 2 kg × 8 reps Wrist and reverse wrist curl 1. 7 kg × 12 reps 2. 7 kg × 12 reps 3. 7 kg × 12 reps
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rakoo 1 month ago
#workout of the day Día1 27 Apr 20:22 49:05 23 Sets 5 Tons 172 Reps Barbell Squat 1. 41 kg × 5 reps 2. 51 kg × 5 reps 3. 62 kg × 3 reps 4. 67 kg × 5 reps 5. 77 kg × 5 reps 6. 87 kg × 5 reps Barbell Shoulder Press 1. 18 kg × 5 reps 2. 22 kg × 5 reps 3. 27 kg × 3 reps 4. 29 kg × 5 reps 5. 33 kg × 5 reps 6. 37 kg × 5 reps Romanian Deadlift 1. 51 kg × 10 reps 2. 51 kg × 10 reps 3. 51 kg × 10 reps 4. 51 kg × 10 reps 5. 51 kg × 10 reps Dumbbell Side Raise 1. 10 kg × 10 reps 2. 10 kg × 10 reps 3. 10 kg × 10 reps Rubber Band Face Pull 1. 1 kg × 12 reps 2. 1 kg × 12 reps 3. 1 kg × 12 reps