rakoo on Nostr: Long day at the office. This workout was much needed. #workout #deadlift DL 555 April ...

Long day at the office. This workout was much needed.

#workout #deadlift


DL 555
April 2 18:44-20:15

Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 93 Kg x 5 Reps
5. 108 Kg x 5 Reps
6. 122 Kg x 5 Reps
7. 93 Kg x 5 Reps
8. 93 Kg x 5 Reps

Barbell Squat
1. 72 Kg x 10 Reps
2. 67 Kg x 10 Reps
3. 62 Kg x 10 Reps
4. 57 Kg x 10 Reps
5. 51 Kg x 10 Reps

Plank
1. 84 Kg x 01:10
2. 84 Kg x 00:50
3. 84 Kg x 00:40
4. 84 Kg x 00:30
5. 84 Kg x 00:20

Krok Row
1. 30 Kg x 12 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 3 Reps
5. 35 Kg x 3 Reps

Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps

Dead hang
1. 85 Kg x 00:20

Russian Swing
1. 16 Kg x 220 Reps

Mid air lateral raises
1. 60 Reps