KO

Kwame Osei Tue 14 Jul 2026 · 03:00 · 15h ago · Accra 🇬🇭

🏋️ Gym Everyone Whoop 4.0

Push day — bench PR 🎉

105kg × 3. Been chasing that for 4 months.

Bench Press 105kg Strength Milestone

Partly cloudy 30°C 12 km/h SW 78% humidity

19 comments Analyze

Gym · No GPS

Session breakdown · 6 exercises · 24 working sets

Indoor

1

Barbell bench press The 105 × 3 is the PR. Fourth set moved better than the third.

5 × 3 85 · 95 · 100 · 105 · 105 kg 148bpm

2

Incline dumbbell press Slow eccentric, two-second pause on the chest.

4 × 8 32 kg 138bpm

3

Weighted dips Added 5 kg on last week. Clean, no tempo break.

4 × 10 +20 kg 142bpm

4

Overhead press Strict. No leg drive, no back lean.

4 × 6 52.5 kg 134bpm

5

Cable lateral raise Burnout set to failure at 19 reps.

3 × 15 9 kg 126bpm

6

Triceps rope pushdown Last two sets as a drop set.

4 × 12 32 kg 122bpm

The numbers

RPE 8/10 · Threshold

Distance—

Moving time1:15:00

Avg HR128bpm

Elevation0m

Calories480kcal

Avg HR128bpm

Max HR164bpm

Cadence—

Avg power—

Stride length—

Effort8/10

Relative effort188TSS

Analysis

Every metre, plotted

Heart rate128 bpmavg · max 164 bpm

019385675 min

Cardiac drift of 9 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.

Heart-rate zones

Where the 1h 15m actually went

Max HR 188 bpm

Z1Z2Z3Z4Z5

Z1 · Recovery < 113 bpm

0:47 1%

Z2 · Endurance 113–132 bpm

1:39 2%

Z3 · Tempo 132–150 bpm

14:34 19%

Z4 · Threshold 150–169 bpm

40:41 54%

Z5 · VO₂ max 169+ bpm

17:20 23%

77% of this session sat at threshold or above. That is a real stimulus — and it needs 48 hours before the next hard one.

Comments

Be decent. Coaches read this too.

SN

Sara Nasheed 4h

That last 8K split is unreal 🔥 what were you fuelling with?

MR

Mohamed Rasheed 3h

Sub-3 is absolutely on. Just don’t do it in August heat 😅

TW

Tom Whitfield 2h

Came here from the club feed — this is inspiring, mate. Well run.

AI

Aisha Ibrahim 1h

See you at the reef swim Sunday? 🐠