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got flu and covid shots yesterday. went out the door for my run this afternoon, got the end of the block, and noped out. i don't feel too terrible but body is just off. discretion is the better part of valor.

Workout 118A (squat main lift):

Dumbbell Bulgarian split squat: 60x8, 60x8 (30 kg dumbbells, a bit harder than usual)
Dumbbell bench press: 45x10, 45x7 (22.5 kg dumbbells)
Leg curls: 64x10, 80x10, 96x10
Leg extension isometrics (single leg): 32x10s+10s+10s+10s+10s+10s (each leg)
Biceps curls: 5S+2Lx10, 5S+4Lx10, 5S+4Lx5
Reverted V-grip triceps pulldowns: 25x10, 40x10, 40x10
Seated calf raises: 50x10 (but felt some sharp pain through the left Achilles after getting home)

Time of workout: 21:15 - 22:00
Workout duration: 45 min
Exhaustion level: 9/10
Bodyweight: 89.6 kg
Rating: Decent

Comments: Slept very well last night but still felt kind of tired today (did my usual 5 km walk today as well, at 3 PM or so). Felt a bit weaker in my Bulgarian split squats but very strong in the leg curls.

- RDL 100 x 8,8
better form than last week. will add weight next week.

- flat calf raise 100 x 10,10

- alfredson calf raise 25 lbs x 10,10/side

all i had time for today.

07-11-26

run -- 12.53k, 1:11:11

Notes

averaged 30k steps last 4 days and legs weren't feeling great twoards end of yesterday's run, so playing it smart and skipped today.

yesterday

- run 56:31, 10.47 km
there we go.

today

- SubT 10 x 3" (60")
-- warm up
-- intervals @ 4:04-16
-- cool down
uphill/downhill variance on the reps. felt pretty good. ran in altra vanish carbons that i bought off a guy on reddit whom they didn't fit. much firmer than the adidas shoes i usually run in but i didn't hate them. lower drop (4mm) noticeable but not uncomfortable. will be interesting to see how my calves feel tomorrow. the toe box volume isn't great, surprisingly - big toenails were touching the fabric - so i'd never run a marathon in them. but for a workout like this that was okay. if nothing feels off tomorrow then i might just keep them in the mix for workouts.

the baby has not let us sleep the last couple nights.