rakoo on Nostr: coffee, pump, shower and going to work good morning! #workout #benchpress BP heavy ...

coffee, pump, shower and going to work

good morning!

#workout #benchpress


BP heavy
October 10 07:35-08:37

Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 57 Kg x 5 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 8 Reps
7. 65 Kg x 8 Reps

Barbell Bench Press
1. 30 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 57 Kg x 5 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 6 Reps
7. 65 Kg x 6 Reps

Barbell Shoulder Press
1. 25 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 17 Kg x 10 Reps

Decline Pushup
1. 85 Kg x 10 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps

Neck harness
1. 10 Kg x 21 Reps
2. 10 Kg x 21 Reps

Landmine row
1. 20 Kg x 21 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 22 Reps
2. 1 Kg x 27 Reps
3. 1 Kg x 31 Reps