rakoo on Nostr: I think I fucked up my lower back #workout #fitness #squats SQ heavy February 7 ...

I think I fucked up my lower back

#workout #fitness #squats

SQ heavy
February 7 18:24-19:50

Barbell Squat
1. 42 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 74 Kg x 3 Reps
5. 84 Kg x 3 Reps
6. 95 Kg x 6 Reps
7. 74 Kg x 5 Reps

Barbell Deadlift
1. 98 Kg x 5 Reps
2. 98 Kg x 5 Reps
3. 98 Kg x 5 Reps
4. 98 Kg x 5 Reps
5. 98 Kg x 5 Reps

Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps

Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30

Seated calf raise
1. 53 Kg x 30 Reps

Barbell Front Squat
1. 42 Kg x 4 Reps
2. 42 Kg x 4 Reps
3. 42 Kg x 3 Reps

Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 30 Reps

IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 10 Reps
3. 1 Kg x 6 Reps

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 80 Reps