rakoo on Nostr: Finishing the week. Almost, I still need some walking. #workout #squats #fitness SQ ...

Finishing the week. Almost, I still need some walking.

#workout #squats #fitness


SQ 555
January 17 18:57-21:05

Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 68 Kg x 5 Reps
5. 78 Kg x 5 Reps
6. 89 Kg x 5 Reps
7. 68 Kg x 20 Reps

Barbell Deadlift
1. 91 Kg x 5 Reps
2. 91 Kg x 5 Reps
3. 91 Kg x 5 Reps
4. 91 Kg x 5 Reps
5. 91 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 25 Reps

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

IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps

Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 60 Reps