Finishing strong this week. Now I need a cool shower and some steak.
#workout #squats
SQ 555
April 5 17:09-18:37
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 70 Kg x 5 Reps
5. 81 Kg x 5 Reps
6. 92 Kg x 5 Reps
7. 70 Kg x 20 Reps
Barbell Deadlift
1. 93 Kg x 5 Reps
2. 93 Kg x 5 Reps
3. 93 Kg x 5 Reps
4. 93 Kg x 5 Reps
5. 93 Kg x 5 Reps
Romanian Deadlift
1. 54 Kg x 10 Reps
2. 54 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 54 Kg x 10 Reps
5. 54 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Seated calf raise
1. 54 Kg x 30 Reps
Heel-elevated squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Dumbbell Calf Raise
1. 8 Kg x 12 Reps
2. 8 Kg x 12 Reps
3. 8 Kg x 12 Reps
Bodyweight Lunge
1. 85 Kg x 13 Reps
Mid air lateral raises
1. 1 Kg x 45 Reps
rakoo
npub1u5t…8fs3
2024-04-05 23:39:04
Author Public Key
npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3Published at
2024-04-05 23:39:04Event JSON
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"content": "Finishing strong this week. Now I need a cool shower and some steak.\n\n#workout #squats\n\nSQ 555\nApril 5 17:09-18:37\n\nBarbell Squat\n1. 43 Kg x 5 Reps\n2. 54 Kg x 5 Reps\n3. 65 Kg x 3 Reps\n4. 70 Kg x 5 Reps\n5. 81 Kg x 5 Reps\n6. 92 Kg x 5 Reps\n7. 70 Kg x 20 Reps\n\nBarbell Deadlift\n1. 93 Kg x 5 Reps\n2. 93 Kg x 5 Reps\n3. 93 Kg x 5 Reps\n4. 93 Kg x 5 Reps\n5. 93 Kg x 5 Reps\n\nRomanian Deadlift\n1. 54 Kg x 10 Reps\n2. 54 Kg x 10 Reps\n3. 54 Kg x 10 Reps\n4. 54 Kg x 10 Reps\n5. 54 Kg x 10 Reps\n\nDead hang\n1. 85 Kg x 00:20\n2. 85 Kg x 00:20\n3. 85 Kg x 00:20\n\nSeated calf raise\n1. 54 Kg x 30 Reps\n\nHeel-elevated squat\n1. 40 Kg x 5 Reps\n2. 40 Kg x 4 Reps\n3. 40 Kg x 4 Reps\n\nIT-Band Clamshells\n1. 1 Kg x 20 Reps\n2. 1 Kg x 20 Reps\n3. 1 Kg x 20 Reps\n\nDumbbell Calf Raise\n1. 8 Kg x 12 Reps\n2. 8 Kg x 12 Reps\n3. 8 Kg x 12 Reps\n\nBodyweight Lunge\n1. 85 Kg x 13 Reps\n\nMid air lateral raises\n1. 1 Kg x 45 Reps",
"sig": "18bc0a159fba2801525a7910dba108a09f51d90c90a5c907f3e584778e4ac318f731b0976329162ec50d43fbef966a49985a39f5ba04f892a963bec6b3256448"
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