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A. Good morning; 10-12 @ light weight x 4; rest 2:00
warmup: 20kg x 12 rep
work: 30kg x 12 rep x 4 set RPE8
Barbell felt heavy on my back rack...
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B1. Seated strict press; 8-10 x 4; rest 1:00
B2. Banded strict pull up; 10-12 x 4; rest 1:00
B1 done with 30kg for 10 rep RPE8/8+
B2 done with green band for 12rep
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C1. Bench dip; 12-15 x 3; rest 1:00
C2. Barbell upright row; 15-20 x 3; rest 1:00
C1 done with no problems the 15rep
C2 done with barbell only (20kg). In order to maintain an RPE8 did 20, 20, 15 reps
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D. Bent over DB reverse flys; 15-20 x 3; rest 1:00 - very light and controlled
In order to do the exercise slow and controlled, and for 20reps, the chosen weight was 3kg DB. It was the ideal weight
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5' bike at an easy pace
Slept well (8h)
Mood is ok for now
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