rakoo on Nostr: A great workout before going to the office #workout #deadlift DL heavy August 20 ...

A great workout before going to the office


#workout #deadlift

DL heavy
August 20 07:14-08:54

Barbell Deadlift
1. 53 Kg x 5 Reps
2. 66 Kg x 5 Reps
3. 80 Kg x 3 Reps
4. 99 Kg x 5 Reps
5. 112 Kg x 3 Reps
6. 126 Kg x 6 Reps
7. 99 Kg x 5 Reps

Barbell Squat
1. 57 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 48 Kg x 10 Reps
4. 43 Kg x 10 Reps
5. 38 Kg x 10 Reps

Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:40
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20

Krok Row
1. 30 Kg x 10 Reps

Rolling Thunder
1. 35 Kg x 4 Reps
2. 35 Kg x 4 Reps
3. 35 Kg x 4 Reps
4. 35 Kg x 4 Reps
5. 35 Kg x 4 Reps

Rubber Band Face Pull
1. 3 Kg x 24 Reps
2. 3 Kg x 24 Reps
3. 3 Kg x 24 Reps

Dead hang
1. 85 Kg x 00:20

Russian Swing
1. 16 Kg x 200 Reps

Mid air lateral raises
1. 1 Kg x 100 Reps