rakoo on Nostr: Hi again. This week was intense. But after a good #workout I feel better now. #squats ...

Hi again. This week was intense. But after a good #workout I feel better now.

#squats

SQ heavy
September 6 15:30-17:21

Barbell Squat
1. 40 Kg x 5 Reps
2. 50 Kg x 5 Reps
3. 60 Kg x 3 Reps
4. 75 Kg x 5 Reps
5. 85 Kg x 3 Reps
6. 95 Kg x 6 Reps
7. 75 Kg x 5 Reps

Barbell Deadlift
1. 99 Kg x 5 Reps
2. 99 Kg x 5 Reps
3. 99 Kg x 5 Reps
4. 99 Kg x 5 Reps
5. 99 Kg x 5 Reps

Romanian Deadlift
1. 50 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 50 Kg x 10 Reps

Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20

Seated calf raise
1. 50 Kg x 35 Reps

Barbell Front Squat
1. 40 Kg x 3 Reps
2. 40 Kg x 3 Reps
3. 40 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 20 Reps
3. 1 Kg x 20 Reps

Bodyweight Lunge
1. 85 Kg x 15 Reps

Mid air lateral raises
1. 1 Kg x 80 Reps