This note keeps my training simple and sustainable. The goal is strength, overall fitness, conditioning, and consistency. It is not about bodybuilding-style planning or destroying myself with training. It is about building a system I can actually maintain.
Goal
- strength
- overall fitness
- conditioning
- consistency
History and baseline
- System started mid-May 2026. First ~3 weeks followed the same structure (5 days/week) but were not logged; starting level was around 5 push-ups.
- Baseline check (2026-07-02, photos): visible arm/shoulder development, midsection ~20-25% body fat. Direction: recomposition leaning toward fat loss — hold/add muscle, drop modest fat.
- Height 195 cm; weight estimated 93-98 kg. Pending: actual morning weigh-in to replace the estimate.
- Next phase focus: progress by harder variations (not more reps), protect light/rest days, deload week (~60% volume) planned within 2-3 weeks.
Weekly structure
| Day | Training |
|---|---|
| Monday | Strength A |
| Tuesday | Light cardio / walk / mobility |
| Wednesday | Strength B |
| Thursday | Rest |
| Friday | Strength C |
| Saturday | Longer walk / light cardio / mobility |
| Sunday | Rest |
So the structure is 3 strength sessions + 2 light activities.
I can train 5× per week, but not 5× hard.
Strength sessions
Strength A — push + legs + core
- push-ups
- squats
- glute bridge → single-leg hip thrust (posterior chain, do fresh after squats)
- plank
- optionally wall sit
Strength B — pull + core
- pull-ups / dead hang from the bar
- band rows / towel rows (horizontal pull, posture)
- negatives or rows if pull-ups are difficult
- side plank / abs
- bird dog (lower back endurance, pairs with the plank block)
- shoulder mobility
Strength C — full body
- push-ups
- squats / lunges
- band good mornings (hip hinge, do fresh, light effort first 2 weeks)
- dead hang / pull-up attempts
- plank / wall sit
Light days
These are not hard training days. They are supportive movement days:
- brisk walk with Alexa
- longer forest walk
- easy cycling
- mobility
- stretching
- light range-of-motion work
Desk-work stretching targets (aim the stretching here, ~5 min):
- couch stretch or kneeling hip flexor stretch (sitting shortens hip flexors)
- thoracic extension on foam roller or doorway chest stretch (mid-back stiffness)
- 30s dead hang during work breaks (spinal decompression)
Main rule
3× we build strength, 2× we build health and recovery.
After 4–6 weeks, the target feeling is:
I have a system, my body works better, and I want to keep going.
Progress notes
Date-based training notes should live under Me/Training/ and use the YYYY-MM-DD.md format.
Current links:
- session-2026-06-15.md — 60 squats, chair, plank, push ups, bar leg raises/pulls, assisted pull ups.
- session-2026-06-16.md — Pliability stretching, plank, side plank dips, side split pulses, hanging side leg raises, 2.5 km dog walk.
- session-2026-06-17.md — Push-back push-ups, pull-ups, plank, side plank dips, hanging side leg raises, wall sit, squats, stretching, 7 km walk.
- session-2026-06-19.md — softer day (upper back pain): push-ups, plank, wall sit, squats, hanging leg raises, assisted pull-ups, 3 km walk.
- session-2026-06-20.md — 2× 50s wall sit, 2× 50s active hang, 2× 50s plank, 20 side plank dips, 9 km walk.
- session-2026-06-22.md — Strength A: 30 assisted pull-ups, 30 push-ups, 20 hanging leg pulls, 2× 50s wall sit, 2× 50s plank, 60 squats, stretching, 3 km walk.
- session-2026-06-23.md — recovery day (light): 2× 40s plank, 2× 10 side plank dips, 2× 40s active hang, 40 squats, power bands (biceps/arms/legs), 2× 40s wall sit, stretching.
- session-2026-06-24.md — rest day: rested on Wednesday instead of the planned Thursday.
- session-2026-06-25.md — full-body session: 60s wall sit, 60s plank, 20 push-ups, 15 pull-ups, 20 hanging leg pulls, 2× 20 side plank dips, 40 squats, power bands for biceps/chest, 3 km walk.
- session-2026-06-26.md — full-body session: 2× 60s wall sit, 2× 60s plank, side plank dips, power band biceps/chest/concentration curls, 20 pull-ups, 40s active hang, stretching, 4 km walk.
- session-2026-06-27.md — light activity / recovery day: 6 km walk, 25 minutes general stretching.
- session-2026-06-30.md — light activity / recovery day: 5 km walk.
- session-2026-07-01.md — Strength B (full body): 30 pull-ups, 40 push-ups, 60 squats, 2× 1 min plank, 2× 1 min wall sit, 2× 10 side plank dips, power band biceps/triceps, general stretching, 6 km walk.
- session-2026-07-02.md — Strength B (full body): 60 push-ups, 60 squats, 20 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 1 min scissors, 1 min active hang, power bands (muscles/chest) 30x, general stretching, 8 km walk.
- session-2026-07-03.md — rest day (Thursday, as planned).
- session-2026-07-04.md — Strength C (full body), same as 07-02: 60 push-ups, 60 squats, 20 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 1 min scissors, 1 min active hang, power bands (muscles/chest) 30x, general stretching, 4 km walk.
- session-2026-07-05.md — rest day (Sunday, as planned).
- session-2026-07-06.md — full-body session: 40 push-ups, 60 squats, 20 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 30 hanging leg pulls, 1 min scissors, power bands for biceps/chest, stretching, 7 km walk.
- session-2026-07-07.md — light activity / recovery day: general stretching, 8 km walk.
- session-2026-07-08.md — full-body session: 60 push-ups, 60 squats, 20 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 30 hanging leg pulls, 1 min hollow body hold, power bands for biceps/chest, stretching, 6 km walk.
- session-2026-07-09.md — rest day.
- session-2026-07-10.md — full-body session: 40 push-ups, 60 squats, 30 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 30 hanging leg pulls, 1 min hollow body hold, power bands for biceps/chest, stretching, 9 km walk.
- session-2026-07-11.md — light activity / recovery day: general stretching, 7 km walk.
- session-2026-07-12.md — rest day (Sunday, as planned).
- session-2026-07-13.md — travel-adjusted strength session: 40 push-ups, 60 squats, 2× 1 min plank, 2× 1 min wall sit, power bands for biceps/chest, stretching, 3 km walk; no pull-up bar available.
- session-2026-07-14.md — travel-adjusted light activity / recovery day: general stretching, 4 km walk.
- session-2026-07-15.md — full-body session: 60 push-ups, 60 squats, 20 pull-ups, 2× 1 min plank, 2× 1 min wall sit, 30 hanging leg pulls, 1 min hollow body hold, power bands for biceps/chest, stretching, 8 km walk.
Use them to track:
- completed session
- reps / sets / difficulty
- energy and recovery
- what felt easier or harder
- whether the system stayed consistent