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# Check-in — Phase 1 — Rebuild · Week 9
_2026-08-10 → 2026-10-10_

## Body
- Weight: **98 kg** (7-day avg 98 kg, as of 2026-09-30)
- Waist: 106 cm

## Strength (latest working sets)
- **Back squat:** 60×8 (2), 60×6 (4), 60×6 (4)  _(2026-10-02)_
- **Bench press:** 50×15 (2), 50×8 (1), 50×8 (2)  _(2026-10-02)_
- **Romanian deadlift:** 50×6 (6), 50×6 (6), 50×6 (6)  _(2026-10-02)_
- **Pull-up / assisted:** 5kg, 4kg, 4kg  _(2026-10-02)_
- **Farmer carry:** 30kg 40m, 30kg 40m, 30kg 40m  _(2026-10-02)_
- **Dead hang:** 30s, 30s, 30s  _(2026-10-02)_
- **Deadlift:** 100×6 (4), 100×6 (4), 100×6 (4)  _(2026-09-30)_
- **Overhead press:** 35×6 (2), 35×6 (2), 35×6 (2)  _(2026-09-30)_
- **Bulgarian split squat:** 0×8, 0×8  _(2026-08-22)_
- **Row:** 60×11 (2), 60×8 (1), 60×8 (1)  _(2026-09-23)_
- **Suitcase carry:** 30kg 40m, 30kg 40m, 30kg 40m  _(2026-09-23)_
- **Push-ups:** 15, 10  _(2026-09-30)_
- **Ab-rollout:** 6, 6  _(2026-09-15)_
- **Ab-rolls:** 10  _(2026-09-09)_
- **Leg Extension:** 65×10, 65×10  _(2026-09-09)_

## Benchmarks (latest)
- Resting HR: **61 bpm**  _(2026-08-19)_
- HRV: **80 ms**  _(2026-08-19)_
- Sleep: **7.5 h**  _(2026-08-19)_
- steps: **12000 steps**  _(2026-09-21)_

## Conditioning
- Zone 2: 3 sessions, typical 45 min, longest 150 min, avg HR 115 bpm
- Daily walking: **11 min/day** avg (walked on 16 days)

## Notes
**Knees:** _(no answer)_

**Saturday walks:** _(no answer)_

**Felt easy:** _(no answer)_

**Felt hard:** _(no answer)_