rakoo on Nostr: Now is time to do some stretches, take a shower and eat something. #workout #squats ...

Now is time to do some stretches, take a shower and eat something.

#workout #squats


SQ heavy
November 15 16:03-18:09

Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 72 Kg x 3 Reps
5. 83 Kg x 3 Reps
6. 93 Kg x 6 Reps
7. 72 Kg x 5 Reps

Barbell Deadlift
1. 96 Kg x 5 Reps
2. 96 Kg x 5 Reps
3. 96 Kg x 5 Reps
4. 96 Kg x 5 Reps
5. 96 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

Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 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 25 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 25 Reps

Bodyweight Lunge
1. 85 Kg x 11 Reps

Mid air lateral raises
1. 1 Kg x 70 Reps