That’s the one. I bring the bar to eye level for the crossover.

Best of luck to you with your goals too.

Judo 3x/wk. Usually 1.5hrs of hard randori.

Weights or hard cardio 3x/wk:

• cardio: 90min zone 3-4 assault bike
• 5x5 DB rows pyramid
• 5x10 front/back squats
• 10x10 single arm pull downs
• 5x10 landmine obliques (don’t know the name)
• 5x5 kettlebells overhead press
• 5x10 single or double RDLs
• 5x5 feet off the ground bench press

3 egg whites/1 with yolk + 250g chopped spinach omelette for breakfast.

Big bowl of salad with an apple, orange and almonds/walnuts and 150g of chicken. Basalmic vinegar over it.

My goal is slowly go from 94kg to 89kg over the next year and keep getting stronger.

What level of attacker do you realistically need protection from?