rakoo on Nostr: Now I'm ready for a shower and some protein #workout #benchpress #fitness BP 555 ...

Now I'm ready for a shower and some protein

#workout #benchpress #fitness

BP 555
January 16 19:09-20:45

Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 66 Kg x 5 Reps

Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 66 Kg x 5 Reps

Barbell Shoulder Press
1. 31 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 22 Kg x 10 Reps

Inverted Bodyweight Row
1. 85 Kg x 8 Reps
2. 85 Kg x 8 Reps
3. 85 Kg x 9 Reps
4. 85 Kg x 8 Reps
5. 85 Kg x 8 Reps

Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps

Landmine press
1. 20 Kg x 20 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 22 Reps