rakoo on Nostr: Gm frens! #coffee check #workout check stretching, shower and whey in the queue BP ...

Gm frens!

#coffee check
#workout check

stretching, shower and whey in the queue


BP heavy
September 5 07:40-08:54

Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 56 Kg x 5 Reps
5. 63 Kg x 3 Reps
6. 71 Kg x 6 Reps
7. 64 Kg x 7 Reps

Barbell Bench Press
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 56 Kg x 5 Reps
5. 63 Kg x 3 Reps
6. 71 Kg x 6 Reps
7. 64 Kg x 7 Reps

Barbell Shoulder Press
1. 24 Kg x 10 Reps
2. 22 Kg x 10 Reps
3. 20 Kg x 10 Reps
4. 18 Kg x 10 Reps
5. 16 Kg x 10 Reps

Decline Pushup
1. 85 Kg x 12 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 6 Reps
5. 85 Kg x 6 Reps

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

Landmine row
1. 20 Kg x 20 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 35 Reps