rakoo on Nostr: Starting the week with a workout before the office #workout #ohp OHP Heavy April 8 ...
Starting the week with a workout before the office
#workout #ohp
OHP Heavy
April 8 08:39-10:28
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 34 Kg x 5 Reps
5. 38 Kg x 3 Reps
6. 42 Kg x 4 Reps
7. 38 Kg x 5 Reps
Barbell Bench Press
1. 48 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 31 Kg x 10 Reps
Pullup
1. 85 Kg x 10 Reps
2. 85 Kg x 7 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps
Dumbbell Curl
1. 10 Kg x 10 Reps
2. 10 Kg x 11 Reps
3. 10 Kg x 10 Reps
Bent-over Side Raise
1. 5 Kg x 26 Reps
2. 5 Kg x 26 Reps
3. 5 Kg x 26 Reps
Dumbbell Side Raise
1. 5 Kg x 10 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps
Published at
2024-04-08 16:30:12Event JSON
{
"id": "92ddaed9d5c1b52e456e9d63871158057f40bbf0d9b36af910e3f95eb47dab75",
"pubkey": "e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167",
"created_at": 1712586612,
"kind": 1,
"tags": [
[
"t",
"workout"
],
[
"t",
"ohp"
]
],
"content": "Starting the week with a workout before the office\n\n#workout #ohp\n\n\nOHP Heavy\nApril 8 08:39-10:28\n\nBarbell Shoulder Press\n1. 18 Kg x 5 Reps\n2. 23 Kg x 5 Reps\n3. 27 Kg x 3 Reps\n4. 34 Kg x 5 Reps\n5. 38 Kg x 3 Reps\n6. 42 Kg x 4 Reps\n7. 38 Kg x 5 Reps\n\nBarbell Bench Press\n1. 48 Kg x 10 Reps\n2. 42 Kg x 10 Reps\n3. 38 Kg x 10 Reps\n4. 35 Kg x 10 Reps\n5. 31 Kg x 10 Reps\n\nPullup\n1. 85 Kg x 10 Reps\n2. 85 Kg x 7 Reps\n3. 85 Kg x 5 Reps\n4. 85 Kg x 5 Reps\n5. 85 Kg x 3 Reps\n\nDumbbell Curl\n1. 10 Kg x 10 Reps\n2. 10 Kg x 11 Reps\n3. 10 Kg x 10 Reps\n\nBent-over Side Raise\n1. 5 Kg x 26 Reps\n2. 5 Kg x 26 Reps\n3. 5 Kg x 26 Reps\n\nDumbbell Side Raise\n1. 5 Kg x 10 Reps\n2. 5 Kg x 10 Reps\n3. 5 Kg x 10 Reps",
"sig": "a004d6097affbfa0de785d499389694d42096e31c1c546db9258bfc077abde44a3f5bd4e6a38d51227600b81226b312e5994d3b2d32dd2ed37e51a9e0aed216b"
}