rakoo

https://weightxreps.net/journal/racuna/

Just raccooning.

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Last Notes

2024-06-28 01:23:57

Very nice day in Santiago, not too cold. The warmup wasn't long today.
#workout #benchpress
BP heavy
June 27 18:24-19:21
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 7 Reps
7. 63 Kg x 9 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 6 Reps
7. 63 Kg x 7 Reps
Barbell Shoulder Press
1. 23 Kg x 10 Reps
2. 21 Kg x 10 Reps
3. 19 Kg x 10 Reps
4. 18 Kg x 10 Reps
5. 16 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 16 Reps
2. 83 Kg x 8 Reps
3. 83 Kg x 8 Reps
4. 83 Kg x 8 Reps
5. 83 Kg x 8 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine row
1. 20 Kg x 21 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 23 Reps
2. 1 Kg x 31 Reps
3. 1 Kg x 33 Reps

2024-06-26 02:09:24

I like to listen podcasts while I train. So, what podcast do you recommend?
DL heavy
June 25 18:39-20:06
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 97 Kg x 5 Reps
5. 110 Kg x 3 Reps
6. 123 Kg x 6 Reps
7. 97 Kg x 5 Reps
Barbell Squat
1. 56 Kg x 10 Reps
2. 52 Kg x 10 Reps
3. 47 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Plank
1. 84 Kg x 00:40
2. 84 Kg x 00:30
3. 84 Kg x 00:20
4. 84 Kg x 00:20
5. 84 Kg x 00:10
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 35 Kg x 3 Reps
2. 35 Kg x 3 Reps
3. 35 Kg x 3 Reps
4. 35 Kg x 3 Reps
5. 35 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 35 Reps
2. 3 Kg x 35 Reps
3. 3 Kg x 35 Reps
Dead hang
1. 85 Kg x 00:20

2024-06-19 01:53:28

Rainy and cold day. Was a little hard to get warmed up to lift.
#workout
Día2
June 18 18:52-19:51
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Pullup
1. 85 Kg x 6 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Donkey Calf Raise
1. 20 Kg x 21 Reps
2. 20 Kg x 21 Reps
3. 20 Kg x 21 Reps
IT-Band Clamshells
1. 1 Kg x 33 Reps
2. 1 Kg x 33 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps

2024-06-09 22:43:25

Adam Smith, father of Economy.
Edinburgh, Scotland
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/fcfbc52278890ab417c52daf8d6b1bb412f58de5b27dc53aa99d2cc645b19a1f.webp

2024-06-09 22:40:27

Giza, Egypt
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/144537538d49260257526389cb39f87ad3a1104e352ee3ede7920007eb76df98.webp

2024-06-09 22:32:57

Valle Nevado, chile
https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/4e6a48088e029138845d1120578ccd20e4be1d39dfbb0bb2bc533a25ae170abc.webp

2024-06-09 22:30:42

Patio Bellavista, Stgo https://nostrcheck.me/media/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/b74aa0de294bf1ef259746da860c6213a92aaa21d62daa507df52c834d358822.webp

2024-06-09 22:27:16

Festa junina https://image.nostr.build/e4d2e5cecf229694878acca2f3e9e01666958167c89ea472d47a294de7d7100c.jpg

2024-06-06 16:16:48

A nice workout before going to the office
#workout #benchpress
BP heavy
June 6 09:04-10:14
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 10 Reps
7. 66 Kg x 11 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 7 Reps
7. 60 Kg x 7 Reps
Barbell Shoulder Press
1. 25 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 18 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 20 Reps
2. 83 Kg x 10 Reps
3. 83 Kg x 10 Reps
4. 83 Kg x 10 Reps
5. 83 Kg x 10 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps

2024-06-04 01:15:39

After long vacations I updated my last week in my WeightXReps journal.
https://weightxreps.net/journal/racuna/

2024-06-03 15:45:14

Starting the week with the right foot.
#workout #ohp
OHP Heavy
June 3 08:40-09:44
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 28 Kg x 3 Reps
5. 32 Kg x 3 Reps
6. 36 Kg x 6 Reps
7. 33 Kg x 6 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 32 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Dumbbell Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 7 Reps
3. 10 Kg x 8 Reps
Bent-over Side Raise
1. 5 Kg x 21 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 21 Reps
Dumbbell Side Raise
1. 5 Kg x 13 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 13 Reps

2024-05-30 23:44:13

#workout #benchpress
BP 555
May 30 16:32-17:43
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Shoulder Press
1. 27 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Landmine press
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 32 Reps

2024-05-28 23:30:33

Short workout. Just enough for today.
#workout #deadlift
DL 555
May 28 16:31-17:29
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 84 Kg x 5 Reps
5. 97 Kg x 5 Reps
6. 110 Kg x 5 Reps
7. 84 Kg x 5 Reps
8. 84 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 52 Kg x 10 Reps
5. 47 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:20
3. 84 Kg x 00:20
4. 84 Kg x 00:10
5. 84 Kg x 00:10

2024-05-27 23:31:30

Lifting monday
#workout #ohp
OHP 555
May 27 16:24-17:30
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Barbell Bench Press
1. 49 Kg x 10 Reps
2. 45 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 38 Kg x 10 Reps
5. 35 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 1 Rep
Alternating Dumbbell Hammer Curl
1. 8 Kg x 16 Reps
2. 8 Kg x 16 Reps
3. 8 Kg x 16 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 12 Reps
Bent-over Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps

2024-05-22 15:36:57

Short #workout before work
Día2
May 22 08:36-09:35
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 47 Kg x 5 Reps
5. 55 Kg x 5 Reps
6. 62 Kg x 5 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 2 Reps
5. 85 Kg x 1 Rep
Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 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 20 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps

2024-05-20 15:20:27

I'm back from vacations
Día1
May 20 08:26-09:19
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 26 Kg x 5 Reps
5. 30 Kg x 5 Reps
6. 34 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Rubber Band Face Pull
1. 3 Kg x 13 Reps
2. 3 Kg x 13 Reps
3. 3 Kg x 14 Reps

2024-04-11 16:38:42

Morning #workout
#benchpress
BP heavy
April 11 09:02-10:37
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 7 Reps
7. 69 Kg x 8 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 60 Kg x 5 Reps
5. 68 Kg x 3 Reps
6. 76 Kg x 5 Reps
7. 69 Kg x 5 Reps
Barbell Shoulder Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 17 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 26 Reps
2. 83 Kg x 13 Reps
3. 83 Kg x 13 Reps
4. 83 Kg x 13 Reps
5. 83 Kg x 13 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 26 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 40 Reps

2024-04-09 16:32:22

Morning #workout
#deadlift
DL heavy
April 9 09:01-10:31
Barbell Deadlift
1. 58 Kg x 5 Reps
2. 72 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 108 Kg x 5 Reps
5. 122 Kg x 3 Reps
6. 136 Kg x 5 Reps
7. 108 Kg x 5 Reps
Barbell Squat
1. 62 Kg x 10 Reps
2. 57 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 46 Kg x 10 Reps
5. 41 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 00:26
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 4 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
Mid air lateral raises
1. 1 Kg x 60 Reps

2024-04-08 16:30:12

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

2024-04-05 23:39:04

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

2024-04-04 23:15:18

Hot day. The summer doesn't want to leave. Pretty nice #workout
#benchpress
BP 555
April 4 16:51-18:12
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 6 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 6 Reps
4. 85 Kg x 6 Reps
5. 85 Kg x 6 Reps
Neck harness
1. 10 Kg x 22 Reps
2. 10 Kg x 24 Reps
Landmine press
1. 20 Kg x 27 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 17 Reps
2. 1 Kg x 30 Reps
3. 1 Kg x 34 Reps
Punching bag
1. 10:00

2024-04-03 01:16:48

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

2024-04-02 04:32:13

- reply

It means that when u wear it, you neither look cool or hot

2024-03-22 22:57:27

I don't like to wake up before the sunrise, I'm sleepy the entire day.
I finished this workout very very slow.
Tonight I hope I can sleep long hours.
#workout #squat
SQ heavy
March 22 17:10-18:53
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 65 Kg x 3 Reps
4. 75 Kg x 3 Reps
5. 86 Kg x 3 Reps
6. 97 Kg x 6 Reps
7. 75 Kg x 5 Reps
Barbell Deadlift
1. 100 Kg x 5 Reps
2. 100 Kg x 5 Reps
3. 100 Kg x 5 Reps
4. 100 Kg x 5 Reps
5. 100 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
Barbell Front Squat
1. 44 Kg x 4 Reps
2. 44 Kg x 4 Reps
3. 44 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 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 15 Reps

2024-03-21 22:36:57

I try to add more footwork to my punching bag session. Well, within my cardio limitis, lmao.
#workout #benchpress
BP heavy
March 21 16:43-18:33
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 8 Reps
7. 65 Kg x 8 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 56 Kg x 3 Reps
5. 64 Kg x 3 Reps
6. 72 Kg x 7 Reps
7. 65 Kg x 8 Reps
Barbell Shoulder Press
1. 28 Kg x 10 Reps
2. 26 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 21 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 24 Reps
2. 83 Kg x 12 Reps
3. 83 Kg x 12 Reps
4. 83 Kg x 12 Reps
5. 83 Kg x 12 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine row
1. 20 Kg x 23 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 25 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps
Punching bag
1. 10:00

2024-03-16 00:30:42

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

2024-03-11 19:22:23

I just updated my WxR journal:
https://weightxreps.net/journal/racuna/2024-03-08
I'm using "tags" for cardio, but seems like they will add a better way to log those kind of exercises.

2024-03-08 23:56:43

Yet another week finished. Now a shower and make social interactions.
#workout #squats
SQ 555
March 8 18:27-19:54
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 70 Kg x 5 Reps
5. 80 Kg x 5 Reps
6. 91 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 26 Reps
Heel-elevated squat
1. 40 Kg x 4 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
IT-Band Clamshells
1. 1 Kg x 25 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 25 Reps
Dumbbell Calf Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 18 Reps

2024-03-02 00:12:56

I didn't sleep well last night, maybe too much pizza.
So, I went through this workout in slow motion. At least I was able to finish it
#workout #squats
SQ heavy
March 1 18:22-20:09
Barbell Squat
1. 43 Kg x 5 Reps
2. 54 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 65 Kg x 3 Reps
5. 75 Kg x 3 Reps
6. 85 Kg x 3 Reps
7. 96 Kg x 4 Reps
Barbell Deadlift
1. 100 Kg x 5 Reps
2. 100 Kg x 5 Reps
3. 100 Kg x 5 Reps
4. 100 Kg x 5 Reps
5. 100 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
Barbell Front Squat
1. 44 Kg x 3 Reps
2. 44 Kg x 3 Reps
3. 44 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 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 11 Reps

2024-02-28 00:45:27

Yet another interrupted workout because I need to go to the supermarket.
#workout #deadlift
DL heavy
February 27 19:17-20:44
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 86 Kg x 3 Reps
4. 100 Kg x 3 Reps
5. 114 Kg x 3 Reps
6. 128 Kg x 6 Reps
7. 100 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 46 Kg x 10 Reps
Plank
1. 84 Kg x 00:50
2. 84 Kg x 00:40
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 12 Reps
Rolling Thunder
1. 30 Kg x 5 Reps
2. 30 Kg x 5 Reps
3. 30 Kg x 5 Reps
4. 30 Kg x 5 Reps
5. 30 Kg x 5 Reps
Rubber Band Face Pull
1. 3 Kg x 25 Reps
2. 3 Kg x 25 Reps
3. 3 Kg x 25 Reps
Dead hang
1. 85 Kg x 00:20

2024-02-26 13:57:18

I just updated my training journal. And I made a bench press personal record/best.
#pr #pb #benchpress
https://weightxreps.net/journal/racuna/

2024-02-24 00:15:00

Today I had a lot of work to do, so I didn't have energy to train. But I know that I will regret not train afterwards, I train and now I feel better than before.
Discipline (or momentum) are not fancy words, but are better than just motivation.
#workout #squats
SQ heavy
February 23 18:35-20:10
Barbell Squat
1. 43 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 64 Kg x 3 Reps
4. 80 Kg x 5 Reps
5. 90 Kg x 3 Reps
6. 101 Kg x 5 Reps
7. 80 Kg x 5 Reps
Barbell Deadlift
1. 106 Kg x 5 Reps
2. 106 Kg x 5 Reps
3. 106 Kg x 5 Reps
4. 106 Kg x 5 Reps
5. 106 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 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. 53 Kg x 30 Reps
Barbell Front Squat
1. 43 Kg x 5 Reps
2. 43 Kg x 5 Reps
3. 43 Kg x 5 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 10 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps

2024-02-12 23:27:43

trying to get some intensity to start this week
#workout
OHP 555
February 12 18:28-19:24
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 31 Kg x 5 Reps
5. 36 Kg x 5 Reps
6. 41 Kg x 5 Reps
Barbell Bench Press
1. 53 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 45 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Pullup
1. 85 Kg x 10 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Dumbbell Side Raise
1. 5 Kg x 8 Reps
2. 5 Kg x 8 Reps
3. 5 Kg x 11 Reps
Bent-over Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps

2024-02-08 23:30:18

Very sweaty workout, not because was intense, but the hot weather.
#workout
BP deload
February 8 18:48-19:29
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 32 Kg x 10 Reps
5. 40 Kg x 8 Reps
6. 47 Kg x 6 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 32 Kg x 10 Reps
5. 40 Kg x 8 Reps
6. 47 Kg x 6 Reps
Barbell Shoulder Press
1. 29 Kg x 2 Reps
2. 29 Kg x 2 Reps
3. 29 Kg x 2 Reps
4. 29 Kg x 2 Reps
5. 29 Kg x 2 Reps
6. 29 Kg x 2 Reps
7. 29 Kg x 2 Reps
8. 29 Kg x 2 Reps
Ab Roller
1. 10 Reps
2. 10 Reps
3. 10 Reps
Single-Leg Bodyweight Squat
1. 10 Reps
2. 10 Reps
3. 10 Reps

2024-02-06 23:23:32

Still not fully recovered from the flu. Slow and light #workout
DL deload
February 6 18:30-19:21
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 71 Kg x 8 Reps
5. 85 Kg x 6 Reps
6. 99 Kg x 3 Reps
Barbell Squat
1. 64 Kg x 2 Reps
2. 64 Kg x 2 Reps
3. 64 Kg x 2 Reps
4. 64 Kg x 2 Reps
5. 64 Kg x 2 Reps
6. 64 Kg x 2 Reps
7. 64 Kg x 2 Reps
8. 64 Kg x 2 Reps
Decline Pushup
1. 83 Kg x 25 Reps
2. 83 Kg x 25 Reps
3. 83 Kg x 25 Reps
Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 15 Reps
3. 3 Kg x 15 Reps

2024-02-05 23:15:33

I'm not fully recovered from the flu (covid?), but I needed to train, so I lift some light weights, just to sweat a little.
#workout
OHP deload
February 5 18:38-19:13
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 20 Kg x 10 Reps
5. 24 Kg x 8 Reps
6. 29 Kg x 6 Reps
Barbell Bench Press
1. 47 Kg x 2 Reps
2. 47 Kg x 2 Reps
3. 47 Kg x 2 Reps
4. 47 Kg x 2 Reps
5. 47 Kg x 2 Reps
6. 47 Kg x 2 Reps
7. 47 Kg x 2 Reps
8. 47 Kg x 2 Reps
Bent-Over Barbell Row
1. 47 Kg x 2 Reps
2. 47 Kg x 2 Reps
3. 47 Kg x 2 Reps
4. 47 Kg x 2 Reps
5. 47 Kg x 2 Reps
Ab Roller
1. 10 Reps
2. 10 Reps
3. 10 Reps
Single-Leg Bodyweight Squat
1. 10 Reps
2. 10 Reps
3. 10 Reps

2024-01-25 23:21:55

yet another day working against gravity
#workout #benchpress
BP 555
January 25 18:26-19:20
Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 67 Kg x 5 Reps
Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 67 Kg x 5 Reps
Barbell Shoulder Press
1. 33 Kg x 10 Reps
2. 30 Kg x 10 Reps
3. 28 Kg x 10 Reps
4. 26 Kg x 10 Reps
5. 23 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 7 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 4 Reps
Neck harness
1. 10 Kg x 24 Reps
2. 10 Kg x 24 Reps
Landmine press
1. 20 Kg x 23 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 15 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 30 Reps

2024-01-23 13:26:07

No personal records this week.
https://weightxreps.net/journal/racuna/

2024-01-17 23:42:53

hard #workout for me today, but I completed my routine. #deadlifts
DL heavy
January 17 18:16-19:41
Barbell Deadlift
1. 57 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 99 Kg x 3 Reps
5. 113 Kg x 3 Reps
6. 127 Kg x 8 Reps
7. 99 Kg x 5 Reps
Barbell Squat
1. 66 Kg x 10 Reps
2. 61 Kg x 10 Reps
3. 56 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 46 Kg x 10 Reps
Plank
1. 84 Kg x 01:20
2. 84 Kg x 00:35
3. 84 Kg x 00:30
4. 84 Kg x 00:24
5. 84 Kg x 00:22
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 30 Kg x 4 Reps
2. 30 Kg x 4 Reps
3. 30 Kg x 4 Reps
4. 30 Kg x 4 Reps
5. 30 Kg x 4 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

2024-01-15 23:53:40

I added just a little weight to the bar, not much, but enough for me. I'm not in a hurry.
#workout #ohp
OHP Heavy
January 15 18:24-19:47
Barbell Shoulder Press
1. 20 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 34 Kg x 3 Reps
5. 39 Kg x 3 Reps
6. 43 Kg x 3 Reps
7. 39 Kg x 6 Reps
Barbell Bench Press
1. 49 Kg x 10 Reps
2. 45 Kg x 10 Reps
3. 42 Kg x 10 Reps
4. 39 Kg x 10 Reps
5. 34 Kg x 10 Reps
Pullup
1. 85 Kg x 9 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 11 Reps
2. 10 Kg x 11 Reps
3. 10 Kg x 11 Reps
Bent-over Side Raise
1. 5 Kg x 25 Reps
2. 5 Kg x 25 Reps
3. 5 Kg x 25 Reps
Dumbbell Side Raise
1. 5 Kg x 7 Reps
2. 5 Kg x 7 Reps
3. 5 Kg x 10 Reps

2024-01-15 16:39:47

I just updated my working out journal. I have done just a rowing personal record last week,
https://weightxreps.net/journal/racuna/

2024-01-09 23:47:40

I felt the kettlebell swings pretty hard (emom 22x10) today
Now I need to stretch and a shower
#workout #deadlift
DL heavy
January 9 18:20-19:44
Barbell Deadlift
1. 56 Kg x 5 Reps
2. 70 Kg x 5 Reps
3. 84 Kg x 3 Reps
4. 105 Kg x 5 Reps
5. 119 Kg x 3 Reps
6. 133 Kg x 7 Reps
7. 105 Kg x 5 Reps
Barbell Squat
1. 60 Kg x 10 Reps
2. 55 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 45 Kg x 10 Reps
5. 40 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 00:40
5. 84 Kg x 00:30
Krok Row
1. 30 Kg x 10 Reps
Rolling Thunder
1. 30 Kg x 4 Reps
2. 30 Kg x 4 Reps
3. 30 Kg x 4 Reps
4. 30 Kg x 4 Reps
5. 30 Kg x 3 Reps
Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 15 Reps
3. 3 Kg x 15 Reps
Dead hang
1. 85 Kg x 00:20
Russian Swing
1. 16 Kg x 220 Reps

2024-01-08 23:33:04

Time to go back to my 4-days routine for now.
#workout #ohp
OHP Heavy
January 8 18:16-19:30
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 36 Kg x 5 Reps
5. 40 Kg x 3 Reps
6. 45 Kg x 5 Reps
7. 41 Kg x 5 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 41 Kg x 10 Reps
3. 37 Kg x 10 Reps
4. 34 Kg x 10 Reps
5. 30 Kg x 10 Reps
Pullup
1. 85 Kg x 9 Reps
2. 85 Kg x 6 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 10 Reps
3. 10 Kg x 10 Reps
Bent-over Side Raise
1. 5 Kg x 25 Reps
2. 5 Kg x 25 Reps
3. 5 Kg x 25 Reps
Dumbbell Side Raise
1. 5 Kg x 5 Reps
2. 5 Kg x 5 Reps
3. 5 Kg x 5 Reps

2024-01-08 14:26:40

I just updated my WxR journal https://weightxreps.net/journal/racuna

2024-01-03 00:02:25

First #workout of the year.
happy end successful 2024!!
Día1
January 2 19:07-20:00
Barbell Squat
1. 42 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 68 Kg x 5 Reps
5. 79 Kg x 5 Reps
6. 89 Kg x 5 Reps
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 31 Kg x 5 Reps
5. 36 Kg x 5 Reps
6. 40 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Rubber Band Face Pull
1. 3 Kg x 10 Reps
2. 3 Kg x 10 Reps
3. 3 Kg x 10 Reps

2023-12-19 01:14:14

Dinner is ready: grilled steak and tomato salad

2023-12-16 00:15:14

I finished my workout, also my workdays.
Weekend starts now!!
#workout #squats
SQ 555
December 15 18:42-20:12
Barbell Squat
1. 42 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 68 Kg x 5 Reps
5. 79 Kg x 5 Reps
6. 89 Kg x 5 Reps
7. 68 Kg x 20 Reps
Barbell Deadlift
1. 91 Kg x 5 Reps
2. 91 Kg x 5 Reps
3. 91 Kg x 5 Reps
4. 91 Kg x 5 Reps
5. 91 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Heel-elevated squat
1. 40 Kg x 3 Reps
2. 40 Kg x 3 Reps
3. 40 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 17 Reps
2. 1 Kg x 17 Reps
3. 1 Kg x 17 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Seated calf raise
1. 40 Kg x 20 Reps
2. 40 Kg x 20 Reps
3. 40 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 15 Reps

2023-12-07 01:07:42

Apple admits to secretly giving governments push notification data
https://arstechnica.com/tech-policy/2023/12/apple-admits-to-secretly-giving-governments-push-notification-data/

2023-12-05 23:44:25

Day 2 of training, Bench and row.
#workout
Día2
December 5 18:33-19:42
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 66 Kg x 5 Reps
Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 51 Kg x 5 Reps
5. 59 Kg x 5 Reps
6. 66 Kg x 5 Reps
Pullup
1. 85 Kg x 7 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 4 Reps
5. 85 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 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 15 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps

2023-12-04 23:43:37

Today is my #birthday 🥳
so, nothing better than a couple of #squats
#workout day1
Día1
December 4 18:28-19:40
Barbell Squat
1. 42 Kg x 5 Reps
2. 53 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 68 Kg x 5 Reps
5. 79 Kg x 5 Reps
6. 89 Kg x 5 Reps
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 24 Kg x 5 Reps
3. 29 Kg x 3 Reps
4. 31 Kg x 3 Reps
5. 31 Kg x 5 Reps
6. 36 Kg x 5 Reps
7. 40 Kg x 5 Reps
Romanian Deadlift
1. 53 Kg x 10 Reps
2. 53 Kg x 10 Reps
3. 53 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 53 Kg x 10 Reps
Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 15 Reps
3. 5 Kg x 15 Reps
Rubber Band Face Pull
1. 3 Kg x 15 Reps
2. 3 Kg x 15 Reps
3. 3 Kg x 15 Reps

2023-12-01 00:08:38

#benchpress day
#workout
BP heavy
November 30 18:31-20:06
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 55 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 70 Kg x 10 Reps
7. 63 Kg x 10 Reps
Barbell Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 47 Kg x 3 Reps
4. 55 Kg x 3 Reps
5. 62 Kg x 3 Reps
6. 70 Kg x 8 Reps
7. 63 Kg x 8 Reps
Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 27 Kg x 10 Reps
3. 25 Kg x 10 Reps
4. 23 Kg x 10 Reps
5. 21 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 26 Reps
2. 85 Kg x 13 Reps
3. 85 Kg x 13 Reps
4. 85 Kg x 13 Reps
5. 85 Kg x 13 Reps
Neck harness
1. 10 Kg x 28 Reps
2. 10 Kg x 28 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 35 Reps

2023-11-29 00:11:16

The summer is coming (in this hemisphere). And the sweat is increasing a lot during the #workout
#deadlift
DL heavy
November 28 18:33-20:07
Barbell Deadlift
1. 56 Kg x 5 Reps
2. 70 Kg x 5 Reps
3. 84 Kg x 3 Reps
4. 98 Kg x 3 Reps
5. 112 Kg x 3 Reps
6. 126 Kg x 8 Reps
7. 98 Kg x 5 Reps
Barbell Squat
1. 65 Kg x 10 Reps
2. 60 Kg x 10 Reps
3. 55 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 45 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
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 15 Reps
Rolling Thunder
1. 30 Kg x 4 Reps
2. 30 Kg x 4 Reps
3. 30 Kg x 3 Reps
4. 30 Kg x 3 Reps
5. 30 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

2023-11-25 00:35:51

Finishing this month/cycle with a very good #workout
#squats
SQ heavy
November 24 18:59-20:34
Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 78 Kg x 5 Reps
5. 89 Kg x 3 Reps
6. 99 Kg x 5 Reps
7. 78 Kg x 5 Reps
Barbell Deadlift
1. 104 Kg x 5 Reps
2. 104 Kg x 5 Reps
3. 104 Kg x 5 Reps
4. 104 Kg x 5 Reps
5. 104 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
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Barbell Front Squat
1. 43 Kg x 4 Reps
2. 43 Kg x 3 Reps
3. 43 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 Reps
Lunge calf raise
1. 16 Kg x 12 Reps
2. 16 Kg x 12 Reps
3. 16 Kg x 12 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 12 Reps
3. 1 Kg x 10 Reps
Bodyweight Lunge
1. 85 Kg x 16 Reps

2023-11-22 00:07:13

I'm getting close to my old record numbers. 💪
#workout #deadlift
DL heavy
November 21 18:31-20:02
Barbell Deadlift
1. 56 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 104 Kg x 5 Reps
5. 118 Kg x 3 Reps
6. 131 Kg x 6 Reps
7. 104 Kg x 5 Reps
Barbell Squat
1. 60 Kg x 10 Reps
2. 55 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 45 Kg x 10 Reps
5. 40 Kg x 10 Reps
Plank
1. 84 Kg x 01:00
2. 84 Kg x 00:50
3. 84 Kg x 00:30
4. 84 Kg x 00:30
5. 84 Kg x 00:20
Krok Row
1. 30 Kg x 15 Reps
Rolling Thunder
1. 30 Kg x 4 Reps
2. 30 Kg x 3 Reps
3. 30 Kg x 3 Reps
4. 30 Kg x 3 Reps
5. 30 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

2023-11-21 13:37:25

I just updated my training journal in WxR, no PRs this time.
https://weightxreps.net/journal/racuna

2023-11-18 00:11:55

Squats day! nice and sweaty af.
#workout #squats
SQ 555
November 17 18:46-20:08
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
7. 68 Kg x 20 Reps
Barbell Deadlift
1. 90 Kg x 5 Reps
2. 90 Kg x 5 Reps
3. 90 Kg x 5 Reps
4. 90 Kg x 5 Reps
5. 90 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
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
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 10 Reps
2. 8 Kg x 10 Reps
3. 8 Kg x 10 Reps
Seated calf raise
1. 15 Reps
2. 15 Reps
3. 15 Reps
Bodyweight Lunge
1. 85 Kg x 20 Reps

2023-11-13 23:44:31

Starting my week with a very nice #workout
#ohp
OHP 555
November 13 18:39-19:43
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
Barbell Bench Press
1. 52 Kg x 10 Reps
2. 48 Kg x 10 Reps
3. 44 Kg x 10 Reps
4. 41 Kg x 10 Reps
5. 37 Kg x 10 Reps
Pullup
1. 85 Kg x 6 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 4 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Dumbbell Side Raise
1. 8 Kg x 5 Reps
2. 8 Kg x 5 Reps
3. 8 Kg x 5 Reps
Bent-over Side Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps

2023-11-10 23:03:30

Slow #squats today. I'm trying to not fuck my knees.
#Workout
SQ heavy
November 10 16:25-18:59
Barbell Squat
1. 42 Kg x 5 Reps
2. 52 Kg x 5 Reps
3. 63 Kg x 3 Reps
4. 73 Kg x 3 Reps
5. 83 Kg x 3 Reps
6. 94 Kg x 8 Reps
7. 73 Kg x 5 Reps
Barbell Deadlift
1. 97 Kg x 5 Reps
2. 97 Kg x 5 Reps
3. 97 Kg x 5 Reps
4. 97 Kg x 5 Reps
5. 97 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
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
Barbell Front Squat
1. 43 Kg x 3 Reps
2. 43 Kg x 3 Reps
3. 43 Kg x 3 Reps
Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 20 Reps
Lunge calf raise
1. 16 Kg x 12 Reps
2. 16 Kg x 12 Reps
3. 16 Kg x 12 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

2023-11-08 00:20:27

Nice #workout today. Very sweaty and challenging.
#deadlift
DL heavy
November 7 18:34-20:18
Barbell Deadlift
1. 56 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 5 Reps
4. 97 Kg x 3 Reps
5. 111 Kg x 3 Reps
6. 124 Kg x 7 Reps
7. 97 Kg x 5 Reps
Barbell Squat
1. 65 Kg x 10 Reps
2. 60 Kg x 10 Reps
3. 55 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 45 Kg x 10 Reps
Plank
1. 84 Kg x 01:03
2. 84 Kg x 00:50
3. 84 Kg x 00:50
4. 84 Kg x 00:50
5. 84 Kg x 00:30
Krok Row
1. 30 Kg x 16 Reps
Rolling Thunder
1. 25 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 25 Kg x 10 Reps
4. 25 Kg x 10 Reps
5. 25 Kg x 10 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 24 Reps
3. 3 Kg x 20 Reps
Dead hang
1. 85 Kg x 00:20
Russian Swing
1. 16 Kg x 220 Reps

2023-11-06 23:27:07

I'm back into my regular schedule of training.
#workout #ohp
OHP Heavy
November 6 18:14-19:25
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 28 Kg x 3 Reps
4. 33 Kg x 3 Reps
5. 37 Kg x 3 Reps
6. 42 Kg x 5 Reps
7. 38 Kg x 6 Reps
Barbell Bench Press
1. 48 Kg x 10 Reps
2. 44 Kg x 10 Reps
3. 41 Kg x 10 Reps
4. 37 Kg x 10 Reps
5. 33 Kg x 10 Reps
Pullup
1. 85 Kg x 6 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Dumbbell Curl
1. 10 Kg x 12 Reps
2. 10 Kg x 12 Reps
3. 10 Kg x 12 Reps
Bent-over Side Raise
1. 8 Kg x 22 Reps
2. 8 Kg x 22 Reps
3. 8 Kg x 22 Reps
Dumbbell Side Raise
1. 8 Kg x 7 Reps
2. 8 Kg x 7 Reps
3. 8 Kg x 7 Reps

2023-11-02 23:39:11

Just a short workout after vacations
#workout
Día 1
November 2 18:21-19:37
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 Bench Press
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 58 Kg x 5 Reps
6. 66 Kg x 5 Reps
Bent-Over Barbell Row
1. 31 Kg x 5 Reps
2. 39 Kg x 5 Reps
3. 46 Kg x 3 Reps
4. 50 Kg x 5 Reps
5. 58 Kg x 5 Reps
6. 67 Kg x 5 Reps
Dumbbell Side Raise
1. 5 Kg x 13 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 14 Reps
Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps
Donkey Calf Raise
1. 20 Kg x 25 Reps
2. 20 Kg x 25 Reps
3. 20 Kg x 25 Reps

2023-10-24 00:21:35

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

2023-10-16 14:57:10

Arnold Schwarzenegger has appeared in several podcasts talking about his new book.
And even talking about a book, his accent gives the need to go to the gym and lift shit until pass out. LMAO

2023-10-16 00:22:45

Just finished #TheContinental's first season.
Season 2 when?

2023-10-06 22:28:16

- reply

A bike accident almost 6 months ago. I'm still not fully recovered, so maybe I'm not getting younger, LMAO.
My weekly routine is based on Wendler's 5/3/1.
Main+Assistance+extra/accesories
At least that was when I started, but I added a lot of modifications-So maybe Wendler wouldn't call it a proper minimalist routine LOL

2023-10-06 18:24:36

- reply

3 minutes on heavy sets (under 10reps)
About 1 minute for mid/light sets

2023-10-06 01:12:03

- reply

llevo 6 meses con una muñeca mala desde que me caí en bicicleta, hoy tuve mi primer entrenamiento sin dolor, pero antes de volver a entrenar con todo (boxeo, golpear el saco, y tal) quizás deba a esperar todavía más

2023-10-03 00:44:56

#workout #ohp
Ready to get a cold shower 💪
OHP 555
October 2 18:32-19:43
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. 34 Kg x 5 Reps
6. 39 Kg x 5 Reps
Barbell Bench Press
1. 51 Kg x 10 Reps
2. 47 Kg x 10 Reps
3. 44 Kg x 10 Reps
4. 40 Kg x 10 Reps
5. 36 Kg x 10 Reps
Pullup
1. 85 Kg x 14 Reps
2. 85 Kg x 13 Reps
3. 85 Kg x 13 Reps
4. 85 Kg x 12 Reps
5. 85 Kg x 12 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Dumbbell Side Raise
1. 8 Kg x 9 Reps
2. 8 Kg x 12 Reps
3. 8 Kg x 10 Reps
Bent-over Side Raise
1. 8 Kg x 10 Reps
2. 8 Kg x 12 Reps
3. 8 Kg x 12 Reps

2023-09-26 00:52:32

Back to my routine after 🇨🇱 Fiestas Patrias 🇨🇱
#workout #ohp
OHP Heavy
September 25 18:46-19:50
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 28 Kg x 3 Reps
4. 32 Kg x 3 Reps
5. 37 Kg x 3 Reps
6. 41 Kg x 6 Reps
7. 37 Kg x 6 Reps
Barbell Bench Press
1. 47 Kg x 10 Reps
2. 44 Kg x 10 Reps
3. 40 Kg x 10 Reps
4. 36 Kg x 10 Reps
5. 33 Kg x 10 Reps
Pullup
1. 85 Kg x 13 Reps
2. 85 Kg x 13 Reps
3. 85 Kg x 12 Reps
4. 85 Kg x 12 Reps
5. 85 Kg x 12 Reps
Dumbbell Curl
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
3. 10 Kg x 20 Reps
Bent-over Side Raise
1. 8 Kg x 20 Reps
2. 8 Kg x 20 Reps
3. 8 Kg x 20 Reps
Dumbbell Side Raise
1. 8 Kg x 5 Reps
2. 8 Kg x 5 Reps
3. 8 Kg x 5 Reps

2023-09-24 06:53:05

I just finished Band of Brothers and The Pacific.
I'm pretty sure I'll dream about gory violence all night.
Maybe was too much.

2023-09-13 01:32:06

A very sweaty training while the spring is around the corner. Seasonal allergies are coming.
#workout #deadlift
DL heavy
September 12 18:39-20:29
Barbell Deadlift
1. 55 Kg x 5 Reps
2. 68 Kg x 5 Reps
3. 82 Kg x 3 Reps
4. 96 Kg x 3 Reps
5. 109 Kg x 3 Reps
6. 123 Kg x 8 Reps
7. 96 Kg x 5 Reps
Barbell Squat
1. 64 Kg x 10 Reps
2. 59 Kg x 10 Reps
3. 54 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 45 Kg x 10 Reps
Plank
1. 84 Kg x 01:30
2. 84 Kg x 01:00
3. 84 Kg x 00:50
4. 84 Kg x 00:50
5. 84 Kg x 00:30
Krok Row
1. 30 Kg x 20 Reps
Rolling Thunder
1. 15 Kg x 10 Reps
2. 15 Kg x 10 Reps
3. 15 Kg x 10 Reps
4. 15 Kg x 10 Reps
5. 15 Kg x 10 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

2023-09-12 00:43:00

After the rains, the air is clear AF.
This was a very good workout to start this "chilean week" 🇨🇱
#workout #ohp
OHP Heavy
September 11 🚁 18:22-19:35
Barbell Shoulder Press
1. 19 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 28 Kg x 3 Reps
4. 32 Kg x 3 Reps
5. 37 Kg x 3 Reps
6. 41 Kg x 6 Reps
7. 37 Kg x 6 Reps
Barbell Bench Press
1. 47 Kg x 10 Reps
2. 44 Kg x 10 Reps
3. 40 Kg x 10 Reps
4. 36 Kg x 10 Reps
5. 33 Kg x 10 Reps
Pullup
1. 85 Kg x 13 Reps
2. 85 Kg x 12 Reps
3. 85 Kg x 12 Reps
4. 85 Kg x 12 Reps
5. 85 Kg x 12 Reps
Dumbbell Curl
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
3. 10 Kg x 25 Reps
Bent-over Side Raise
1. 8 Kg x 26 Reps
2. 8 Kg x 26 Reps
3. 8 Kg x 26 Reps
Dumbbell Side Raise
1. 8 Kg x 5 Reps
2. 8 Kg x 5 Reps
3. 8 Kg x 5 Reps

2023-09-08 00:34:54

I didn't sleep enough, so during the day I was like a zombie. Anyway, a low energy workout is still better than no workout at all.
#workout #benchpress
BP heavy
September 7 18:31-19:32
Bent-Over Barbell Row
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 56 Kg x 5 Reps
5. 63 Kg x 3 Reps
6. 71 Kg x 12 Reps
7. 64 Kg x 14 Reps
Barbell Bench Press
1. 30 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 45 Kg x 3 Reps
4. 56 Kg x 5 Reps
5. 63 Kg x 3 Reps
6. 71 Kg x 6 Reps
7. 64 Kg x 6 Reps
Barbell Shoulder Press
1. 26 Kg x 10 Reps
2. 24 Kg x 10 Reps
3. 24 Kg x 10 Reps
4. 20 Kg x 10 Reps
5. 20 Kg x 10 Reps
Decline Pushup
1. 85 Kg x 20 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps
Neck harness
1. 10 Kg x 21 Reps
2. 10 Kg x 21 Reps
Landmine row
1. 20 Kg x 30 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 27 Reps
2. 1 Kg x 31 Reps
3. 1 Kg x 35 Reps

2023-09-06 04:27:27

Homemade empanadas 🇨🇱
#chile
https://image.nostr.build/c39eba682007a4d058e2c190c7449f628fccb7c9acf715ce6c497074201dd9cd.jpg

2023-09-06 01:37:01

For a working meeting I started late today.
Nice workout, I'll be able to add more weight on the bar the next cycle.
Now I need some stretching and a shower.
#workout #deadlift
DL heavy
September 5 18:48-20:33
Barbell Deadlift
1. 54 Kg x 5 Reps
2. 67 Kg x 5 Reps
3. 81 Kg x 3 Reps
4. 101 Kg x 5 Reps
5. 114 Kg x 3 Reps
6. 127 Kg x 7 Reps
7. 101 Kg x 5 Reps
Barbell Squat
1. 60 Kg x 10 Reps
2. 55 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 45 Kg x 10 Reps
5. 40 Kg x 10 Reps
Plank
1. 84 Kg x 01:30
2. 84 Kg x 01:00
3. 84 Kg x 00:50
4. 84 Kg x 00:40
5. 84 Kg x 00:30
Krok Row
1. 30 Kg x 21 Reps
Rolling Thunder
1. 15 Kg x 10 Reps
2. 15 Kg x 10 Reps
3. 15 Kg x 10 Reps
4. 15 Kg x 10 Reps
5. 15 Kg x 10 Reps
Rubber Band Face Pull
1. 3 Kg x 25 Reps
2. 3 Kg x 25 Reps
3. 3 Kg x 25 Reps
Dead hang
1. 85 Kg x 00:20
Russian Swing
1. 16 Kg x 220 Reps

2023-09-05 21:25:43

I just updated my WxR lifting journal: https://weightxreps.net/journal/racuna

2023-08-31 02:41:38

Vamoh a curarnoh
https://cdn.nostr.build/i/0866748ddb2f6dfbf8479bd2a4ddf47feea233fafd67711aca698ea5edeeb4df.jpg

2023-08-30 18:49:30

Linux 6.6 to Protect Against Illicit Behavior of Nvidia Proprietary Driver
Link: https://www.phoronix.com/news/Linux-6.6-Illicit-NVIDIA-Change
Discussion: https://news.ycombinator.com/item?id=37319537

2023-08-29 01:44:51

Almost Spring here, but days are still cold. Nice workout, even if my warmup was interrupted by messages from a coworker.
#workout #ohp
OHP 555
August 28 18:49-19:40
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 29 Kg x 5 Reps
5. 34 Kg x 5 Reps
6. 38 Kg x 5 Reps
Barbell Bench Press
1. 50 Kg x 10 Reps
2. 47 Kg x 10 Reps
3. 43 Kg x 10 Reps
4. 40 Kg x 10 Reps
5. 36 Kg x 10 Reps
Pullup
1. 85 Kg x 12 Reps
2. 85 Kg x 12 Reps
3. 85 Kg x 12 Reps
4. 85 Kg x 12 Reps
5. 85 Kg x 11 Reps
Alternating Dumbbell Hammer Curl
1. 8 Kg x 25 Reps
2. 8 Kg x 25 Reps
3. 8 Kg x 25 Reps
Dumbbell Side Raise
1. 8 Kg x 7 Reps
2. 8 Kg x 9 Reps
3. 8 Kg x 9 Reps
Bent-over Side Raise
1. 8 Kg x 18 Reps
2. 8 Kg x 18 Reps
3. 8 Kg x 18 Reps

2023-08-28 17:10:05

happy #monday #nostr
I'm recharging batteries with argentinian #yerbamate
https://cdn.nostr.build/i/62a2ab2fe792c7995bf2ca204604b70aadf9d1d594d9f778eca628fbb3a5f171.jpg

2023-08-27 03:27:12

A friend joined to our hiking
https://cdn.nostr.build/i/22b26ba40eeddb380085306684d11712aeb790dde0b4d1c9750073545ffa91b4.jpg

2023-08-25 01:40:54

- reply

\m/

2023-08-24 23:16:50

Today I had to go to the office, so I'll have no time to scroll between #zapathon memes.

2023-08-23 18:08:49

Just testing if your #nostr client have link preview.
https://tinyurl.com/43akndrm

2023-08-23 16:30:50

The drought in Chile was irrefutable proof of climate change, now the endless rains and floods are irrefutable proof of climate change. As the Babylonian bee wisely said about California.
Be that as it may, river infrastructure was not built in time to store the water (in reservoirs or to fill aquifers), generate energy and channel the rest to reach the sea without affecting inhabited areas. For the government, it is more important to travel and give speeches of "I am here to help". And then abandon the area without having helped (as happened with the forest fires in the summer).
Fortunately, the telecommunications infrastructure has held up, so people and volunteer groups can coordinate relief efforts.
Most of them are doing it through Facebook or Instagram, as alternative platforms, unfortunately, are not as massive.
#chile #maule #floods

2023-08-22 18:48:01

- reply

Something like Zork?

2023-08-22 17:38:30

Bachelet tuvo un mal primer gobierno.
Pero una vez que se liberó de la moderación de la Concertación, y gobernó por segunda vez: fue mucho peor.
El país todavía sigue estancado con sus reformas.
Consiguió trabajo en la ONU, fue incapaz de hacer bien su trabajo y le "pidieron la renuncia".
Ahora "todavía busca su espacio" y el puto periodista le pregunta si pretende candidatearse para un tercer mandato.
No le den ideas!!!
#chile

2023-08-22 01:48:19

A very good workout as a week starter
#workout #ohp
OHP Heavy
August 21 18:24-19:45
Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 31 Kg x 3 Reps
5. 36 Kg x 3 Reps
6. 40 Kg x 6 Reps
7. 36 Kg x 6 Reps
Barbell Bench Press
1. 43 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 36 Kg x 10 Reps
4. 32 Kg x 10 Reps
5. 30 Kg x 10 Reps
Pullup
1. 85 Kg x 12 Reps
2. 85 Kg x 12 Reps
3. 85 Kg x 12 Reps
4. 85 Kg x 11 Reps
5. 85 Kg x 11 Reps
Dumbbell Curl
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
3. 10 Kg x 23 Reps
Bent-over Side Raise
1. 8 Kg x 24 Reps
2. 8 Kg x 24 Reps
3. 8 Kg x 24 Reps
Dumbbell Side Raise
1. 8 Kg x 8 Reps
2. 8 Kg x 8 Reps
3. 8 Kg x 8 Reps

2023-08-21 17:46:03

I just updated my Weight x Reps journal. No personal records this week. But was an honest work.
https://weightxreps.net/journal/racuna

2023-08-21 15:21:49

El presidente Boric no usa la palabra libertad en sus discursos, hasta que Javier Milei comenzó a aparecer en los titulares tras las PASO. Ahora la usó bastante durante un homenaje a Bernardo O'Higgins.
Que no confunda a nadie, Boric sigue siendo el vocero del partido comunista y palabras como libertad o democracia no son más que palabras útiles para mantener el poder. Pero no cree en lo que estas palabras representan realmente.
Cuando era Bukele quien tenía más titulares, Boric se disfrazó de él y viajó por Chile anunciando que perseguiría a los delincuentes, que incluso acompañaría personalmente los operativos policiales. Por supuesto, nada de eso ocurrió.
#chile

2023-08-20 19:04:47

- reply

"we should pay more to the govt to get more free stuff"
she: dafuq?

2023-08-20 19:01:55

Not really a hangover, but I don't have much motivation today. What should I do?
Maybe I just should watch last night's UFC
#sunday

2023-08-20 04:06:13

- reply

Home sweet home

2023-08-20 01:46:51

- The govt is corrupt.
- Yes.
- Then, we should abolish the govt.
- Noooooooo
¯\_ (ツ)_/¯

2023-08-19 22:27:02

The hoppy gorilla #beer #ipa #hops #chile #santiago
https://i.nostrimg.com/8a646c891fc005049feff53893d3e538758d596e1a34fefbf92a3997c52a2990/file.jpg
https://i.nostrimg.com/3c98f1216efb2cd404b129824e322b697128768cf1be57bd95ce7201f67798eb/file.jpg

2023-08-19 22:25:32

Puyehue #hops
Chilean native variety
https://i.nostrimg.com/99c17de91046485a81fcd9ca21067cff91c65df2c24421407848b60186cf6dcf/file.jpg

2023-08-19 22:24:10

Puyehue, a new variety of hops. A Chilean variety derived from centennial hops.
#hops #beer #ipa #ipafest #santiago
https://i.nostrimg.com/e9e2a713ecc39d065baef09a02888c01c0b02f9ac47280b7cea2c54b5ad9b76b/file.jpg

2023-08-19 20:06:18

#ipafest #santiago #chile #beer
https://i.nostrimg.com/62496642cb1b43f0d60bd8763a704b5662e4314c7316aa6e1dbb6c6c9013fac6/file.jpg

2023-08-19 17:30:04

I'm going to #ipafest in #santiago de #chile.
This #rain will not stop me.
😎

2023-08-19 17:26:48

What is #eurothon? It's like sabbatical #zapathon?