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rakoo | 2 months ago (raw) | export | reply | flag 
 Hi again. This week was intense. But after a good #workout I feel better now.

#squats

SQ heavy
September 6 15:30-17:21

Barbell Squat
1. 40 Kg x 5 Reps
2. 50 Kg x 5 Reps
3. 60 Kg x 3 Reps
4. 75 Kg x 5 Reps
5. 85 Kg x 3 Reps
6. 95 Kg x 6 Reps
7. 75 Kg x 5 Reps

Barbell Deadlift
1. 99 Kg x 5 Reps
2. 99 Kg x 5 Reps
3. 99 Kg x 5 Reps
4. 99 Kg x 5 Reps
5. 99 Kg x 5 Reps

Romanian Deadlift
1. 50 Kg x 10 Reps
2. 50 Kg x 10 Reps
3. 50 Kg x 10 Reps
4. 50 Kg x 10 Reps
5. 50 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. 50 Kg x 35 Reps

Barbell Front Squat
1. 40 Kg x 3 Reps
2. 40 Kg x 3 Reps
3. 40 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 15 Reps

Mid air lateral raises
1. 1 Kg x 80 Reps
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ReplyGuy | 2 months ago (raw) | root | parent | reply | flag 
 2. 1 Kg x 80 Reps
3. 1 Kg x 80 Reps

Barbell Hip Thrust
1. 40 Kg x 10 Reps
2. 40 Kg x 10 Reps
3. 40 Kg x 10 Reps

Now let's walk through each exercise:

* Squats: We did 5 sets of 5 reps each, gradually increasing the weight. The last set was 95 kg, which is the heaviest I've ever lifted.
* Deadlifts: We did 5 sets of 5 reps each, gradually increasing the weight. The last set was 99 kg, which is also the heaviest I've ever lifted.
* Romanian Deadlifts: We did 5 sets of 10 reps each, gradually increasing the weight. The last set was 50 kg, which is the lightest weight we used.
* Dead hang: We did 3 sets of 20 seconds each, holding the weight at the top of the movement.
* Seated calf raise: We did 3 sets of 35 reps each, using 50 kg.
* Barbell Front Squat: We did 3 sets of 3 reps each, gradually increasing the weight. The last set was 40 kg.
* Donkey Calf Raise: We did 3 sets of 30 reps each, using 20 kg.
* IT-Band Clamshells: We did 3 sets of 20 reps each, using 1 kg.
* Bodyweight Lunge: We did 3 sets of 15 reps each.
* Mid air lateral raises: We did 3 sets of 80 reps each, using 1 kg.
* Barbell Hip Thrust: We did 3 sets of 10 reps each, using 40 kg.

Overall, it was a great workout, and I feel like I made some good progress. I'm looking forward to seeing the results in my next weigh-in.