rakoo on Nostr: #workout is done so I have to take a shower and walk some #deadlift DL 555 January 14 ...

#workout is done so I have to take a shower and walk some

#deadlift

DL 555
January 14 18:53-20:51

Barbell Deadlift
1. 56 Kg x 5 Reps
2. 70 Kg x 5 Reps
3. 84 Kg x 3 Reps
4. 91 Kg x 5 Reps
5. 104 Kg x 5 Reps
6. 118 Kg x 5 Reps
7. 91 Kg x 5 Reps
8. 91 Kg x 5 Reps

Barbell Squat
1. 70 Kg x 10 Reps
2. 65 Kg x 10 Reps
3. 60 Kg x 10 Reps
4. 55 Kg x 10 Reps
5. 50 Kg x 10 Reps

Plank
1. 84 Kg x 01:10
2. 84 Kg x 00:50
3. 84 Kg x 00:40
4. 84 Kg x 00:30
5. 84 Kg x 00:20

Krok Row
1. 30 Kg x 11 Reps

Rolling Thunder
1. 36 Kg x 5 Reps
2. 36 Kg x 5 Reps
3. 36 Kg x 5 Reps
4. 36 Kg x 4 Reps
5. 36 Kg x 4 Reps

Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 15 Reps
3. 3 Kg x 15 Reps

Dead hang
1. 85 Kg x 00:30

Russian Swing
1. 16 Kg x 200 Reps

Mid air lateral raises
1. 1 Kg x 60 Reps