rakoo on Nostr: Thank God is friday. GM! Now is time to stretch, shower and get ready for the last ...

Thank God is friday. GM!

Now is time to stretch, shower and get ready for the last day of work

#workout #squats


SQ 555
November 22 07:42-09:35

Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 67 Kg x 5 Reps
5. 78 Kg x 5 Reps
6. 88 Kg x 5 Reps
7. 67 Kg x 20 Reps

Barbell Deadlift
1. 86 Kg x 5 Reps
2. 86 Kg x 5 Reps
3. 89 Kg x 5 Reps
4. 89 Kg x 5 Reps
5. 89 Kg x 5 Reps

Romanian Deadlift
1. 52 Kg x 10 Reps
2. 52 Kg x 10 Reps
3. 52 Kg x 10 Reps
4. 52 Kg x 10 Reps
5. 52 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. 52 Kg x 30 Reps

Heel-elevated squat
1. 42 Kg x 4 Reps
2. 42 Kg x 3 Reps
3. 42 Kg x 3 Reps

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

Dumbbell Calf Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 70 Reps