rakoo on Nostr: just in time to have a shower and going to work #workout #squats SQ heavy November 8 ...

just in time to have a shower and going to work

#workout #squats

SQ heavy
November 8 07:50-09:14

Barbell Squat
1. 55 Kg x 5 Reps
2. 41 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 77 Kg x 5 Reps
5. 87 Kg x 3 Reps
6. 97 Kg x 5 Reps
7. 77 Kg x 5 Reps

Barbell Deadlift
1. 102 Kg x 5 Reps
2. 102 Kg x 5 Reps
3. 102 Kg x 5 Reps
4. 102 Kg x 5 Reps
5. 102 Kg x 5 Reps

Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 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. 51 Kg x 30 Reps

Barbell Front Squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps

Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 Reps

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

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 70 Reps