#benchpress day
#workout
BP heavy
November 30 18:31-20:06
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 55 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 70 Kg x 10 Reps
7. 63 Kg x 10 Reps
Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 55 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 70 Kg x 8 Reps
7. 63 Kg x 8 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 27 Kg x 10 Reps
3. 25 Kg x 10 Reps
4. 23 Kg x 10 Reps
5. 21 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 26 Reps
2. 85 Kg x 13 Reps
3. 85 Kg x 13 Reps
4. 85 Kg x 13 Reps
5. 85 Kg x 13 Reps
Neck harness
1. 10 Kg x 28 Reps
2. 10 Kg x 28 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 35 Reps
rakoo
npub1u5t…8fs3
2023-12-01 00:08:38
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2023-12-01 00:08:38Event JSON
{
"id": "f10c86cdb159ddbfbfd80d6858e6e3e9aa141199a69e3eea414b7b251dbce029",
"pubkey": "e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167",
"created_at": 1701385718,
"kind": 1,
"tags": [
[
"t",
"benchpress"
],
[
"t",
"benchpress"
],
[
"t",
"workout"
],
[
"t",
"workout"
]
],
"content": "#benchpress day \n\n#workout\n\nBP heavy\nNovember 30 18:31-20:06\n\nBent-Over Barbell Row\n1. 31 Kg x 5 Reps\n2. 39 Kg x 5 Reps\n3. 47 Kg x 3 Reps\n4. 55 Kg x 3 Reps\n5. 62 Kg x 3 Reps\n6. 70 Kg x 10 Reps\n7. 63 Kg x 10 Reps\n\nBarbell Bench Press\n1. 31 Kg x 5 Reps\n2. 39 Kg x 5 Reps\n3. 47 Kg x 3 Reps\n4. 55 Kg x 3 Reps\n5. 62 Kg x 3 Reps\n6. 70 Kg x 8 Reps\n7. 63 Kg x 8 Reps\n\nBarbell Shoulder Press\n1. 30 Kg x 10 Reps\n2. 27 Kg x 10 Reps\n3. 25 Kg x 10 Reps\n4. 23 Kg x 10 Reps\n5. 21 Kg x 10 Reps\n\nDecline Pushup\n1. 85 Kg x 26 Reps\n2. 85 Kg x 13 Reps\n3. 85 Kg x 13 Reps\n4. 85 Kg x 13 Reps\n5. 85 Kg x 13 Reps\n\nNeck harness\n1. 10 Kg x 28 Reps\n2. 10 Kg x 28 Reps\n\nLandmine row\n1. 20 Kg x 20 Reps\n\nShouldersBicepsTriceps pump\n1. 1 Kg x 20 Reps\n2. 1 Kg x 25 Reps\n3. 1 Kg x 35 Reps",
"sig": "6c81b037c4c62b3c7f02a697cc81eae797ece360432bd7b96843ed66c31717132026b6b65c566ce6c005fa11cd1123313a18eb83b22e364e2cae038a5d8dd245"
}