rakoo on Nostr: Last workout of the week before receiving guests in my place. Have a good weekend ...

Last workout of the week before receiving guests in my place.

Have a good weekend

#workout #squats

SQ heavy
October 18 15:58-17:38

Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 62 Kg x 3 Reps
4. 72 Kg x 3 Reps
5. 82 Kg x 3 Reps
6. 92 Kg x 5 Reps
7. 72 Kg x 5 Reps

Barbell Deadlift
1. 95 Kg x 5 Reps
2. 95 Kg x 5 Reps
3. 95 Kg x 5 Reps
4. 95 Kg x 5 Reps
5. 95 Kg x 5 Reps

Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 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. 51 Kg x 30 Reps

Barbell Front Squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 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 10 Reps
3. 1 Kg x 10 Reps

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 60 Reps