rakoo on Nostr: Yet another short week of training, for some religious holiday or something. I had to ...
Yet another short week of training, for some religious holiday or something.
I had to condense my 4-day scheme to 3-day.
#workout
Día1
October 23 18:29-19:18
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
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 28 Kg x 3 Reps
4. 30 Kg x 5 Reps
5. 35 Kg x 5 Reps
6. 40 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
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps
Rubber Band Face Pull
1. 3 Kg x 10 Reps
2. 3 Kg x 10 Reps
3. 3 Kg x 10 Reps
Published at
2023-10-24 00:21:35Event JSON
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"content": "Yet another short week of training, for some religious holiday or something. \n\nI had to condense my 4-day scheme to 3-day. \n\n#workout \n\nDía1\nOctober 23 18:29-19:18\n\nBarbell Squat\n1. 42 Kg x 5 Reps\n2. 52 Kg x 5 Reps\n3. 63 Kg x 3 Reps\n4. 68 Kg x 5 Reps\n5. 78 Kg x 5 Reps\n6. 89 Kg x 5 Reps\n\nBarbell Shoulder Press\n1. 19 Kg x 5 Reps\n2. 23 Kg x 5 Reps\n3. 28 Kg x 3 Reps\n4. 30 Kg x 5 Reps\n5. 35 Kg x 5 Reps\n6. 40 Kg x 5 Reps\n\nRomanian Deadlift\n1. 52 Kg x 10 Reps\n2. 52 Kg x 10 Reps\n3. 52 Kg x 10 Reps\n4. 52 Kg x 10 Reps\n5. 52 Kg x 10 Reps\n\nDumbbell Side Raise\n1. 5 Kg x 15 Reps\n2. 5 Kg x 10 Reps\n3. 5 Kg x 10 Reps\n\nRubber Band Face Pull\n1. 3 Kg x 10 Reps\n2. 3 Kg x 10 Reps\n3. 3 Kg x 10 Reps",
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