Training

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.

Progress notes

Training logs are grouped by month, newest first. Each month has a chronological progress table and links to the full session notes. Logged days include strength, light activity, and rest entries.

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.
• Check-in (2026-08-02, photos): estimated ~20% body fat. Progress is real but modest, mostly in the upper body. Photo estimates carry a wide margin, so treat this as a direction rather than a measurement.
• Height 194 cm; weight 102.5 kg, recorded September 6, 2026.
• Direction: recomposition leaning toward fat loss — hold or add muscle, drop modest fat. Nutrition targets live in Diet.
• Next phase focus: add measurable load to every main movement. Push, pull, and legs all take external weight. Progress through load first, then reps, then leverage.

Earlier program revisions and the original July transition week live in Training history.

Weekly structure

So the structure is 3 strength sessions + 2 light activities.

I can train 5× per week, but not 5× hard.

Strength sessions

Load is written as DB for the NÜOBELL S 240 adjustable dumbbells and BP for the weighted backpack. DB 2×16 kg means one 16 kg dumbbell in each hand; DB 20 kg means a single dumbbell. The dumbbells go from 2 to 40 kg per hand in 2 kg steps. The number on the handle can differ from the true weight by up to ±5%, so log the number that was set. Always set the dumbbells down under control; drop damage is not covered by the warranty. The backpack stays for pull-ups and chin-ups. Bands stay in Strength C and serve as the no-dumbbell and travel substitutes.

Strength A: push, legs, core

Preparation

1. Shoulder circles and comfortable mobility: 2 minutes
2. Scapular push ups: 1 × 8
3. Easy bodyweight squats: 1 × 10

Main work

Travel-adjusted Strength A

Use this when travel removes the dumbbells, the chair, backpack loading, or stable setup. Keep the same push, legs, push, posterior-chain, core structure.

Strength B: pull, posterior chain, core

Preparation

1. Active hang: 2 × 15 to 30 seconds
2. Scapular pull ups: 1 × 5, only if comfortable

Main work

No-dumbbell version: when traveling or without the dumbbells, use band rows 4 × 10-15 and band good mornings 3 × 10-15 in place of the dumbbell rows and Romanian deadlifts.

Strength C: full body

Main work

No-dumbbell version: reverse lunge 3 × 8-12 per leg with BP 5 kg or bodyweight in place of goblet squats.

Known ceiling: the NÜOBELL S 240 goes to 40 kg per hand. The goblet squat tops out at 40 kg, so over time split squats become the main heavy leg lift. The Romanian deadlift can go to 2×40 kg, which should last many months. A barbell or a gym membership is the unlock when these stop progressing.

Light days

Light days support recovery. They must not become additional strength sessions.

Tuesday

1. Brisk or relaxed walk: 30 to 60 minutes
2. Comfortable mobility: 5 to 10 minutes
3. Focus on hips, chest, shoulders, and upper back as needed

Saturday

1. Longer relaxed walk or easy cycling
2. Optional comfortable stretching
3. A walk of 10 km or more is already a complete light session

Avoid hard push ups, pull ups, squats, planks, and demanding skill practice on light days.

Progression

Use double progression:

1. Select a variation that can be performed with controlled technique.
2. Stop each set with approximately two clean repetitions remaining.
3. Add repetitions until every set reaches the top of its range.
4. Repeat that result for two sessions.
5. Then increase resistance, range of motion, or leverage, or reduce assistance.
6. Change only one variable at a time.
7. Do not train to complete failure.

Examples:

1. Push ups: feet elevated, then backpack load, then more load
2. Pull ups and chin ups: clean reps to the top of the range, then backpack load
3. Split squats: dumbbell load first, then reps, then a pause at the bottom
4. Band rows: add range and tension first, then move to a thicker band
5. Knee raises: reduce swinging, raise the knees higher, then slow the lowering phase
6. Dumbbell lifts (floor press, overhead press, rows, Romanian deadlift, goblet squat, glute bridge): reps to the top of the range for two sessions, then +2 kg per hand and reset to the bottom of the range. On the overhead press, 2 kg is a large jump, so fill the whole range first.

Load beats reps here. When both are available, add weight and reset to the bottom of the range.

Rest for 90 to 180 seconds after demanding sets and 60 to 90 seconds after easier accessory work.

Dumbbell calibration week

From September 28 through October 4, 2026, calibrate the new dumbbell exercises:

1. Perform only two sets per exercise
2. Use the listed starting loads or lighter, with one warm-up set at about half the load first
3. Stop about three repetitions before failure
4. Record the load used for each new exercise, plus technique and discomfort
5. Do not test maximum repetitions

Start the full dumbbell routine on Monday, October 5, 2026.

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.

Session file instructions

Record sessions in Me/Training/YYYY-MM/session-YYYY-MM-DD.md and add each date to that month's progress table. Keep exact workout details in the session file and a one-line factual summary in the table.

The template, formatting rules, and monthly-index instructions live in Logging a training session.

Related

• Diet