rakoo on Nostr: Getting ready for St. Patrick's day. I need a shower now. #workout #squats SQ heavy ...
Getting ready for St. Patrick's day. I need a shower now.
#workout #squats
SQ heavy
March 15 18:41-20:29
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 80 Kg x 5 Reps
5. 91 Kg x 3 Reps
6. 101 Kg x 5 Reps
7. 80 Kg x 5 Reps
Barbell Deadlift
1. 107 Kg x 5 Reps
2. 107 Kg x 5 Reps
3. 107 Kg x 5 Reps
4. 107 Kg x 5 Reps
5. 107 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 33 Reps
Barbell Front Squat
1. 44 Kg x 4 Reps
2. 44 Kg x 3 Reps
3. 44 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 30 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 17 Reps
Published at
2024-03-16 00:30:42Event JSON
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"content": "Getting ready for St. Patrick's day. I need a shower now.\n\n#workout #squats\n\n\nSQ heavy\nMarch 15 18:41-20:29\n\nBarbell Squat\n1. 43 Kg x 5 Reps\n2. 54 Kg x 5 Reps\n3. 64 Kg x 3 Reps\n4. 80 Kg x 5 Reps\n5. 91 Kg x 3 Reps\n6. 101 Kg x 5 Reps\n7. 80 Kg x 5 Reps\n\nBarbell Deadlift\n1. 107 Kg x 5 Reps\n2. 107 Kg x 5 Reps\n3. 107 Kg x 5 Reps\n4. 107 Kg x 5 Reps\n5. 107 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 33 Reps\n\nBarbell Front Squat\n1. 44 Kg x 4 Reps\n2. 44 Kg x 3 Reps\n3. 44 Kg x 3 Reps\n\nDonkey Calf Raise\n1. 20 Kg x 30 Reps\n2. 20 Kg x 30 Reps\n3. 20 Kg x 30 Reps\n\nIT-Band Clamshells\n1. 1 Kg x 20 Reps\n2. 1 Kg x 20 Reps\n3. 1 Kg x 20 Reps\n\nBodyweight Lunge\n1. 85 Kg x 17 Reps",
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