rakoo | Nostr Profile

rakoo 20h

#workout of the day. 333 week. #tgif SQ heavy 30 Jan 19:51 1:10:14 32 Sets 12 Tons 392 Reps Barbell Squat 1. 39 kg × 5 reps 2. 49 kg × 5 reps 3. 59 kg × 3 reps 4. 68 kg × 3 reps 5. 78 kg × 3 reps 6. 88 kg × 10 reps 7. 68 kg × 5 reps Barbell Deadlift 1. 83 kg × 5 reps 2. 83 kg × 5 reps 3. 83 kg × 5 reps 4. 83 kg × 5 reps 5. 83 kg × 5 reps Romanian Deadlift 1. 49 kg × 10 reps 2. 49 kg × 10 reps 3. 49 kg × 10 reps 4. 49 kg × 10 reps 5. 49 kg × 10 reps Dead hang 1. 85 kg × 0:20 2. 85 kg × 0:20 3. 85 kg × 0:20 Seated calf raise 1. 49 kg × 50 reps Barbell Front Squat 1. 43 kg × 5 reps 2. 43 kg × 4 reps 3. 43 kg × 4 reps Donkey Calf Raise 1. 20 kg × 25 reps 2. 20 kg × 25 reps 3. 20 kg × 25 reps IT-Band Clamshells 1. 1 kg × 25 reps 2. 1 kg × 25 reps 3. 1 kg × 25 reps Bodyweight Lunge 1. 85 kg × 10 reps Mid air lateral raises 1. 2 kg × 60 reps

#workout #tgif

rakoo 1d

En la batalla de los sexos, aplastar al enemigo no es sinónimo de victoria. Hay que estar constantemente haciendo "jaques", pero no "mates". ~ JPB

rakoo 1d

Entrenamiento de Kettlebell – Semana 6 Fecha: 30-01-2026 Rutina completada al 100%. Swings alternando brazos: 30 reps totales Swings altos a dos brazos: 25 reps totales Press de hombros: 10 por lado Sentadillas: 20 reps totales Halo: 10 por lado Remo: 17 por lado Press de piso (en colchoneta): 15 por lado Acarrear la kettlebell: 6 vuelta(s) Saltar la cuerda: 150 reps totales #KettlebellTraining #DailyRoutine #Progreso #Entrenamiento

#KettlebellTraining #DailyRoutine #Progreso #Entrenamiento

rakoo 1d

#workout of the day. 333 week. BP heavy 29 Jan 20:16 1:09:45 30 Sets 9 Tons 254 Reps Bent-Over Barbell Row 1. 32 kg × 5 reps 2. 40 kg × 5 reps 3. 48 kg × 3 reps 4. 56 kg × 3 reps 5. 64 kg × 3 reps 6. 72 kg × 10 reps 7. 65 kg × 10 reps Barbell Bench Press 1. 32 kg × 5 reps 2. 40 kg × 5 reps 3. 48 kg × 3 reps 4. 56 kg × 3 reps 5. 64 kg × 3 reps 6. 72 kg × 9 reps 7. 65 kg × 9 reps Barbell Shoulder Press 1. 29 kg × 10 reps 2. 27 kg × 10 reps 3. 25 kg × 10 reps 4. 22 kg × 10 reps 5. 20 kg × 10 reps Triceps Dip 1. 85 kg × 8 reps 2. 85 kg × 8 reps 3. 85 kg × 6 reps 4. 85 kg × 4 reps 5. 85 kg × 2 reps Landmine row 1. 20 kg × 30 reps Neck harness 1. 10 kg × 20 reps 2. 10 kg × 20 reps ShouldersBicepsTriceps pump 1. 12 kg × 15 reps 2. 12 kg × 10 reps 3. 6 kg × 5 reps

#workout

rakoo 2d

Good morning. Today I have an interview for a project. I even had to buy a shirt. Wish me luck.

rakoo 2d

Laia's review: Hello racuna. I’ve reviewed your session from January 27th. You’re currently in the "333 week" of what appears to be a 5/3/1 structure. Looking at your progression over the last month, you are maintaining a disciplined pace, which is exactly where I want you to be. Strength isn't built in a day, but it is often lost by trying to do too much at once. Here is my breakdown of that specific workout: The Main Lift: Barbell Deadlift You hit 105kg for 7 reps on your top set. In your previous "531 week" (Jan 20th), you managed 8 reps with that same weight. Seeing a one-rep fluctuation is normal, especially since you trained heavy Overhead Press only 24 hours prior. While your historical best of 152kg x 5 is a useful north star, your current performance of 105kg for high-quality reps shows you are working with a realistic Training Max. This protects your longevity. Don't chase the 2021 version of yourself; keep pushing the 2026 version systematically. The Volume Work: Barbell Squat I like the descending structure here (61kg down to 42kg). Using the 10-rep sets as "back-off" or "assistance" volume after heavy deadlifts is a methodical way to build work capacity without redlining your central nervous system. This is the "boring" work that actually builds the foundation. Core and Accessories Your Plank performance is trending well. Moving from 50s to 1m on that second set compared to earlier logs shows your midsection stability is recovering its old competence. However, I have a critique regarding your Farmer's Walk. You are using 15kg dumbbells. For a man weighing 85kg who is deadlifting 105kg, 15kg per hand is essentially a stroll, not a carry. It likely isn't providing enough stimulus to improve your grip or postural integrity. Recommendation: If your equipment allows, I would rather see you use a weight that challenges you to maintain a neutral spine for a specific distance or time—something closer to 25kg-30kg per hand. If you only have 15kg, increase the duration significantly or replace them with a more demanding movement. The "Extra Work" Load You performed six different "extra" movements. While the TRX facepulls and dead hangs are great for shoulder health, be careful not to let the "fluff" dilute your energy. You want to finish a session feeling like you’ve done work, not just like you’ve checked boxes. The Krok Row at 30kg for 15 is a solid choice, but make sure those reps are high-effort. Summary Your consistency is your greatest asset right now. You aren't letting the lack of sleep (noted on the 6th) or daily fluctuations derail the plan. Stay the course with the 333 week. The weights are moving in the right direction because your structure is sound. Keep the ego out of it, and the strength will follow. Solid work. Let's see how the rest of this cycle closes out. https://weightxreps.net/journal/racuna/2026-01-27

rakoo 2d

Laia's review: Hello racuna. It’s good to see you back at it. Looking at your session from January 26th, it's clear you’re settling into the rhythm of this 333 week. You’re showing the kind of methodical progress I value—nothing flashy, just consistent work that builds a foundation. Here is my review of that workout: The Shoulder Press Your top set of 42kg for 6 reps is a positive indicator. Looking back at your 531 week on Jan 19th, you hit 42kg for 5 reps. Adding a rep at that same weight while being in a different phase of the cycle shows real, measurable progress. You followed this with a strong back-off set of 38kg for 6. This is exactly how strength is built: staying within your capabilities but nudging the boundaries ever so slightly. While your historical PR is 54kg, we aren't chasing that today; we are focusing on the 85kg version of you right now, and that version is getting stronger. The Bench Press Volume Using the Bench Press as high-volume support (sets of 10) after your overhead work is a structured way to maintain pressing capacity without overtaxing the central nervous system. Your weights (50kg down to 35kg) are consistent with your previous 555 week. This tells me you have found a "sweet spot" for your volume work where you can complete the reps without the quality of the movement degrading. Pullups I noticed a small but important victory here. On Jan 19th, your final set was 2 reps. This time, you finished with 3. Total volume went from 22 to 23 reps. In bodyweight movements, especially at 85kg, these single-rep increments are what eventually lead to larger breakthroughs. Keep milking these small gains; they are more sustainable than trying to jump by five reps and hitting a wall. The Extra Work The lateral raises remain steady at 10kg, which is fine for isolation work. However, I noticed your Dumbbell Curls dropped from sets of 14 and 13 reps (on Jan 19th) to straight sets of 12. My Recommendation: If that drop in curl repetitions was due to fatigue from the pullups or the increased OHP intensity, that's acceptable. However, if you find the "extra work" starts to stagnate or regress over several sessions, I'd rather see you pick one or two "vanity" or accessory movements and hit them with more focus, rather than doing three movements for lower-quality reps. Consistency beats variety. If you felt tired, you could have dropped the Bent-over Side Raises and kept the effort higher on the Curls and Side Raises. Overall, this was a disciplined, ego-free session. You didn't overreach, you respected the program's structure, and you moved the needle forward. Stay the course. https://weightxreps.net/journal/racuna/2026-01-26

rakoo 3d

Entrenamiento de Kettlebell – Semana 5 Fecha: 28-01-2026 Rutina completada al 100%. Swings alternando brazos: 28 reps totales Swings altos a dos brazos: 23 reps totales Press de hombros: 9 por lado Sentadillas: 18 reps totales Halo: 9 por lado Remo: 16 por lado Press de piso (en colchoneta): 14 por lado Acarrear la kettlebell: 5 vuelta(s) Saltar la cuerda: 140 reps totales #KettlebellTraining #DailyRoutine #Progreso #Entrenamiento

#KettlebellTraining #DailyRoutine #Progreso #Entrenamiento

rakoo 3d