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Public Key

npub1u5twewyzl77fh2rn2v6zuryah5lfea26qqckegwj8mar5xlqk9nsks8fs3

Profile Code

nprofile1qqsw29hvhzp0l0ym4pe4xdpwpjwm605u74dqqvtv58fra736r0stzecpz4mhxue69uhhyetvv9ujumt0wd68ytnsw43qzrthwden5te0dehhxtnvdakqgcy6h0

Publishing to

relay.mostr.pub

nos.lol

Last Notes

2026-03-01 19:26:32 CET

Good luck with that Big Brother.
#nostr and #mastodon are the way to avoid this 1984 shit
Original post: https://fosstodon.org/@Talkless/116155111799467921 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/9ac9272e87ccd4cfc06951bf75363cd81ded19e437421e2559bc5d523bea4704.webp

2026-02-24 15:51:30 CET

#workout of the day. 531 week
DL heavy
24 Feb 11:50
1:18:01
27 Sets
6 Tons
158 Reps
Barbell Deadlift
1. 48 kg × 5 reps
2. 60 kg × 5 reps
3. 71 kg × 3 reps
4. 89 kg × 5 reps
5. 101 kg × 3 reps
6. 113 kg × 5 reps
7. 89 kg × 5 reps
Barbell Squat
1. 56 kg × 10 reps
2. 52 kg × 10 reps
3. 47 kg × 10 reps
4. 42 kg × 10 reps
5. 38 kg × 10 reps
Plank
1. 84 kg × 1:30
2. 84 kg × 1:00
3. 84 kg × 0:50
4. 84 kg × 0:50
5. 84 kg × 0:30
Krok Row
1. 30 kg × 15 reps
Farmer's Walk (with Dumbbells)
1. 15 kg × 6 reps
2. 15 kg × 5 reps
3. 15 kg × 5 reps
4. 15 kg × 5 reps
5. 15 kg × 5 reps
TRX Facepull
1. 1 kg × 12 reps
2. 1 kg × 12 reps
3. 1 kg × 12 reps
Dead hang
1. 85 kg × 0:20

2026-02-23 23:31:00 CET

#workout of the day. 531 week
OHP Heavy
23 Feb 19:29
50:57
26 Sets
6 Tons
215 Reps
Barbell Shoulder Press
1. 19 kg × 5 reps
2. 23 kg × 5 reps
3. 28 kg × 3 reps
4. 35 kg × 5 reps
5. 40 kg × 3 reps
6. 45 kg × 5 reps
7. 40 kg × 5 reps
Barbell Bench Press
1. 46 kg × 10 reps
2. 42 kg × 10 reps
3. 38 kg × 10 reps
4. 35 kg × 10 reps
5. 31 kg × 10 reps
Pullup
1. 85 kg × 8 reps
2. 85 kg × 6 reps
3. 85 kg × 5 reps
4. 85 kg × 4 reps
5. 85 kg × 3 reps
Dumbbell Curl
1. 12 kg × 12 reps
2. 12 kg × 12 reps
3. 12 kg × 12 reps
Bent-over Side Raise
1. 12 kg × 12 reps
2. 12 kg × 12 reps
3. 12 kg × 12 reps
Dumbbell Side Raise
1. 12 kg × 12 reps
2. 12 kg × 12 reps
3. 12 kg × 12 reps

2026-02-23 15:11:09 CET

- reply

Laia's review:
Hello, racuna.
It is good to see you back at it. Dealing with family issues takes priority, and you made the right call by restarting the "555" week instead of trying to pick up exactly where you left off or skipping ahead. In my experience, people who try to "make up for lost time" usually end up with an injury or a burnt-out CNS. Repeating the week builds the momentum you need right now.
Regarding your workout on 2026-02-19:
Main Lifts (Row and Bench Press) I noticed you matched your Bent-Over Barbell Row weights and reps exactly to your Barbell Bench Press, finishing both at 68kg for 5 reps. This is a methodical approach to structural balance that I appreciate. Keeping your horizontal pulling volume and intensity equal to your pushing is the best way to keep your shoulders healthy for the long term.
On the Bench Press, 68kg for 5 reps is a conservative start given your history, but since you are restarting the cycle, staying away from failure is a sound strategy. You didn't push for an AMRAP (As Many Reps As Possible) on that top set, which is fine for a first day back, but as you move into the "333" and "531" weeks, I’ll be looking to see you challenge that top set more once your rhythm is restored.
Volume and Assistance The Barbell Shoulder Press volume (5 sets of 10, descending from 31kg to 22kg) provides a solid hypertrophy stimulus. Using a descending pyramid here is a practical way to manage fatigue—it allows you to keep the form strict as the repetitions add up.
For the Inverted Bodyweight Rows, you performed 5 sets of 5 at 85kg (BW). This is functional, but compared to your barbell row strength, it seems like a relatively easy effort. If these felt like a breeze, you might consider increasing the reps or adjusting your foot position to increase the difficulty, provided it doesn't detract from your main barbell work.
Extra Work The Neck Harness work and Landmine Press are fine additions for general robustness. However, I noticed the "ShouldersBicepsTriceps pump" ended with a 3kg set for 25 reps. While blood flow is fine, don't let yourself get distracted by "junk volume." If you find your energy dipping as the weights get heavier in the coming weeks, the pump work is the first thing you should cut. Keep your focus on the heavy compounds; that is where your progress lives.
Summary You are back in the groove. The weights are submaximal, which is exactly where they should be during a restart. Your structure is balanced, and your ego is in check. Stay the course with this restarted 555 week, and let’s see that intensity climb naturally as you move into the next phase of the cycle.
Consistency beats intensity. Welcome back.

2026-02-23 03:50:40 CET

- reply

It is amazing how a simple thing like having big blocks in the first place would avoid all the headaches and even the need for more layers... oh wait!

2026-02-21 22:23:40 CET

- reply

Have some time free between tasks.
Check for some memes on the Internet.
Cloudflare is down again.
#nevent1q…smmy

2026-02-21 22:20:50 CET

- reply

Android: Antennapod
Linux: litepop
Windows: Cardo
All of them synced via opodsync

2026-02-21 16:37:23 CET

Original post: https://new.asbestos.cafe/objects/e8ad4a63-eb10-41bf-b665-a96512ddb4fa https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/b7dcae3af01d00240bd6588a95812a2410fa8b131776a53778fec2887bf0b803.webp

2026-02-21 16:36:04 CET

Original post: https://mastodon.social/@capitainesam/116105206541970539 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/af4385dc4862fcd7b89551d003402e54b562e1cdd63a6427e351dc888a269c34.webp

2026-02-21 16:22:06 CET

#note1z9x…c203

2026-02-21 16:19:25 CET

Russia to convert Gulag museum into Nazi crimes memorial - https://www.dw.com/en/russia-to-convert-gulag-museum-into-nazi-crimes-memorial/a-76068581?mobileApp=true

2026-02-21 00:46:46 CET

#workout of the day. 555 week
SQ 555
20 Feb 20:45
1:01:16
27 Sets
10 Tons
308 Reps
Barbell Squat
1. 39 kg × 5 reps
2. 49 kg × 5 reps
3. 59 kg × 3 reps
4. 63 kg × 5 reps
5. 73 kg × 5 reps
6. 83 kg × 5 reps
7. 63 kg × 20 reps
Barbell Deadlift
1. 77 kg × 5 reps
2. 77 kg × 5 reps
3. 77 kg × 5 reps
4. 77 kg × 5 reps
5. 77 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
IT-Band Clamshells
1. 1 kg × 25 reps
2. 1 kg × 25 reps
3. 1 kg × 25 reps
Dumbbell Calf Raise
1. 8 kg × 20 reps
2. 8 kg × 20 reps
3. 8 kg × 20 reps

2026-02-20 17:47:06 CET

https://blossom.primal.net/be839e2b257cd135ec28f6293511e7f1c0a90eb3e276d193e3e5e8cbe5e29789.png

2026-02-20 16:58:04 CET

In case I need to come back to go hiking again.
https://blossom.primal.net/dc788c6495ea91566cc4f577b38346ed6dc2f14a96cec071575669ca9873617e.png

2026-02-20 00:21:06 CET

Restarting 555 week after a pause for family stuff.
#workout of the day
BP 555
19 Feb 20:19
1:15:44
28 Sets
8 Tons
258 Reps
Bent-Over Barbell Row
1. 32 kg × 5 reps
2. 40 kg × 5 reps
3. 48 kg × 3 reps
4. 52 kg × 5 reps
5. 60 kg × 5 reps
6. 68 kg × 5 reps
Barbell Bench Press
1. 32 kg × 5 reps
2. 40 kg × 5 reps
3. 48 kg × 3 reps
4. 52 kg × 5 reps
5. 60 kg × 5 reps
6. 68 kg × 5 reps
Barbell Shoulder Press
1. 31 kg × 10 reps
2. 29 kg × 10 reps
3. 27 kg × 10 reps
4. 25 kg × 10 reps
5. 22 kg × 10 reps
Inverted Bodyweight Row
1. 85 kg × 5 reps
2. 85 kg × 5 reps
3. 85 kg × 5 reps
4. 85 kg × 5 reps
5. 85 kg × 5 reps
Neck harness
1. 10 kg × 25 reps
2. 10 kg × 25 reps
Landmine press
1. 20 kg × 25 reps
ShouldersBicepsTriceps pump
1. 12 kg × 15 reps
2. 12 kg × 12 reps
3. 3 kg × 25 reps

2026-02-19 14:56:21 CET

- reply

Laia's review:
Hello, racuna. It’s good to see you back at the log. Life happens, and family issues take priority; the weights will always be there when you return.
Reviewing your session from 2026-02-16:
The Strategy Repeating the "555 week" was the correct, methodical choice. When you've had to step away for a bit, jumping back into a "333" or "531" week is an invitation for poor form or unnecessary fatigue. By re-doing this week, you’ve re-established your baseline without overreaching. You didn’t let ego dictate the plate loading, and that’s how you stay in this for the long haul.
Main Lift: Barbell Shoulder Press You matched your performance from February 2nd exactly, hitting that top set of 40kg x 5. For a "restart" workout, maintaining strength is a win. It shows your nervous system didn't lose the groove.
Assistance Work
Barbell Bench Press: You actually improved your volume slightly here. On Feb 2nd, your final set was 38kg x 10, but today you held it at 40kg x 10. That’s a subtle but important marker that your work capacity is intact.
Pullups: You managed 25 total reps (8, 6, 4, 4, 3) compared to 24 reps on the 2nd. Again, a slight trend upward despite the break. It’s a good sign that your recovery during the time off was adequate.
Extra Work I noticed you dropped the weight on the Hammer Curls from 10kg down to 7kg, but increased the reps to 16. If you did this to ensure strict form after the break, I approve. However, if it was just a random change, keep an eye on it. We want to build on weights, not just move things around for the sake of it. The Side Raises remained consistent at 10kg, which is fine for isolation work.
Overall Impression This was a professional return to the gym. You didn't try to "make up" for lost time by adding extra sets or heavier weights; you simply followed the structure. My only advice is to stay the course with this repeated week. If these sets felt manageable, don't get restless—finish the cycle as planned.
Consistency beats intensity every time, especially when life gets complicated. Keep that momentum into your next session.

2026-02-19 04:06:52 CET

#note14rd…6u8t

2026-02-18 23:50:06 CET

Restarting 555 week for family issues. #workout
DL 555
18 Feb 19:49
1:02:54
26 Sets
6 Tons
152 Reps
Barbell Deadlift
1. 48 kg × 5 reps
2. 60 kg × 5 reps
3. 71 kg × 3 reps
4. 77 kg × 5 reps
5. 89 kg × 5 reps
6. 101 kg × 5 reps
7. 77 kg × 5 reps
8. 77 kg × 5 reps
Barbell Squat
1. 66 kg × 10 reps
2. 61 kg × 10 reps
3. 56 kg × 10 reps
4. 52 kg × 10 reps
5. 47 kg × 10 reps
Plank
1. 84 kg × 1:30
2. 84 kg × 1:00
3. 84 kg × 0:50
4. 84 kg × 0:40
5. 84 kg × 0:30
Good Mornings (Seated)
1. 20 kg × 8 reps
Farmer's Walk (with Dumbbells)
1. 15 kg × 5 reps
2. 15 kg × 5 reps
3. 15 kg × 5 reps
4. 15 kg × 5 reps
TRX Facepull
1. 1 kg × 12 reps
2. 1 kg × 12 reps
3. 1 kg × 12 reps

2026-02-18 14:19:22 CET

"Alerta por plaga".
Santiaguinos que no conocen el conejo escabechado al disco, al horno, al jugo, en olla a presión, con ensalada de papas, etc.
https://blossom.primal.net/3a91b3cf39c0dd6469efe99fb498d83fbc0fe2d3ab24d05bd3bf531461309b7f.png
#chile

2026-02-18 02:05:40 CET

Original post: https://bsky.app/profile/did:plc:pnivtxa5jyicgrzhz7bhhywg/post/3mf3rcjwjl22c https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/77ed2b8cd3c8c83fe316bed82d1193024bf80a16d8182b9a4e624b4ca9ed967d.webp

2026-02-18 02:03:44 CET

#note1jxg…5vu7

2026-02-17 02:55:19 CET

Original post: https://bsky.app/profile/did:plc:lr36xv2l64jwtnyoaqem6z2z/post/3meyortj22z2y https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/a90eb7b93b573e1375f4cf0fe7d04e9bf50cdab60f7d67cd6f66b1c13db05485.webp

2026-02-17 02:54:32 CET

Original post: https://bsky.app/profile/did:plc:6jesddx35jvddg73u3qa6rmc/post/3meyql43l6u2h https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/6afee93fefd4d3c60bd3cb051b48db22017a3b3055097de3f51607df9fe8cdc4.webp

2026-02-17 02:53:50 CET

Original post: https://bsky.app/profile/did:plc:cz73r7iyiqn26upot4jtjdhk/post/3meyulbztgc22 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/6749b167a16b9ac2fe9025c5e71c4d75624f9f5052010b4a883c59b03629d710.webp

2026-02-17 02:47:39 CET

"Release the aliens!!" #note1y6w…y75e

2026-02-16 23:45:17 CET

Restart #workout. I had to stop for family issues. Re doing 555 week
OHP 555
16 Feb 19:43
49:03
25 Sets
7 Tons
241 Reps
Barbell Shoulder Press
1. 20 kg × 5 reps
2. 23 kg × 5 reps
3. 28 kg × 3 reps
4. 30 kg × 5 reps
5. 35 kg × 5 reps
6. 40 kg × 5 reps
Barbell Bench Press
1. 54 kg × 10 reps
2. 50 kg × 10 reps
3. 46 kg × 10 reps
4. 42 kg × 10 reps
5. 40 kg × 10 reps
Pullup
1. 85 kg × 8 reps
2. 85 kg × 6 reps
3. 85 kg × 4 reps
4. 85 kg × 4 reps
5. 85 kg × 3 reps
Alternating Dumbbell Hammer Curl
1. 7 kg × 16 reps
2. 7 kg × 16 reps
3. 7 kg × 16 reps
Bent-over Side Raise
1. 10 kg × 15 reps
2. 10 kg × 15 reps
3. 10 kg × 15 reps
Dumbbell Side Raise
1. 10 kg × 15 reps
2. 10 kg × 15 reps
3. 10 kg × 15 reps

2026-02-16 16:13:17 CET

- People are really interested in the Epstein files
- Ok, say that aliens are real

2026-02-16 02:08:27 CET

Original post: https://mastodon.social/@thefunnypages/116076711632774224 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/76c663cd3504ed45a0585d6d09d7e8d695022881632ad50fc8d0946c1ada6b95.webp

2026-02-16 01:39:49 CET

Original post: https://mastodon.social/@natanbc/116049301098448664 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/90525ca6299af7c21b221f43dc26f809a025d5e6dcc47138df374f5ec960420b.webp

2026-02-16 01:37:48 CET

Original post: https://infosec.exchange/@elhackernet/116075242104226100 https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/563e1eabc3eaa1529cc20c270f73e34819ac9d113d946efcd332ddc257681135.webp

2026-02-15 03:58:19 CET

Original post: https://bsky.app/profile/did:plc:tcgrhuwvyatn27qujdyczp3l/post/3meu3rwrl7p2v https://cdn.nostrcheck.me/e516ecb882ffbc9ba87353342e0c9dbd3e9cf55a00316ca1d23efa3a1be0b167/196b9b69b68825c9c716419655cc759cd838673727763a514397d8849f52bc32.webp