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.

Latest entries

2026-08-31 — Strength A, Walk 5 km
2026-08-28 — Travel-adjusted Strength C
2026-08-26 — Travel-adjusted Strength B
2026-08-24 — Strength A
2026-08-19 — Travel-adjusted Strength B

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 195 cm; weight 103 kg, last recorded July 19. Re-weigh fasted to confirm.
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.

Revision note — July 19, 2026: The defined set and repetition ranges, double-progression system, foundational calisthenics routine, and July 20-26 calibration week were introduced after the initial high-repetition endurance phase. They were not part of the system from the beginning; earlier session logs reflect the previous approach.

Revision note — August 2, 2026: Programming moved from bodyweight-and-bands to external load. Trigger: the first full week (Jul 27 to Aug 2) ran seven for seven, and four movements hit the top of their ranges immediately — push-ups 3×12, glute bridges 3×15, chin-ups 3×6 strict, band rows 2×15. A program maxed out in one week has nothing left to give. Three changes: bands retired from main work and replaced by inverted rows, every leg movement now takes backpack load, and main push/pull/leg sets go from 3 to 4. Nutrition direction is unchanged. Adherence was never the problem, load was.

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

Load is written as BP, meaning a weighted backpack. Bands are warm-up and travel insurance only, not main work.

Strength A: push, legs, core

Preparation

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

Main work

Exercise	Sets × reps	Start at	Progress by
Feet-elevated push ups	4 × 6-10	feet on a chair	reps, then BP 5 kg
Bulgarian split squat	3 × 8-12 per leg	rear foot on chair, BP 5 kg	+2.5 kg per two clean sessions
Pike push ups	3 × 5-8	feet on chair, hips stacked	lower the hands, not more reps
Single-leg glute bridge	3 × 8-12 per leg	bodyweight	BP on hips
RKC plank	3 × 20s	maximum full body tension	25s, then long lever

Travel-adjusted Strength A

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

Exercise	Sets × reps	Travel version
Push ups	4 × 8-15	controlled floor reps when feet elevation is not available
Split squat or reverse lunge	3 × 8-12 per leg	bodyweight or lightly loaded if a backpack is available
Pike push ups	3 × 5-8	hands elevated as needed to keep clean reps
Single-leg glute bridge	3 × 10-15 per leg	bodyweight when no backpack is available
RKC plank	3 × 20s	same as standard plan

Strength B: pull, posterior chain, core

Preparation

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

Main work

Exercise	Sets × reps	Start at	Progress by
Strict pull ups	4 × 4-6	shoulder width, full hang	reps, then BP 5 kg
Inverted rows	4 × 8-12	feet forward, body straight	feet elevated, then BP
Backpack RDL	3 × 8-12	BP held to chest, hips back	load; replaces band good mornings
Hanging knee raises	3 × 6-10	no swing	slow lowering, then straight leg
Side plank	3 × 30s per side	elbow under shoulder	top leg raised

Strength C: full body

Main work

Exercise	Sets × reps	Start at	Progress by
Tempo push ups	3 × 6-10	3s down, feet elevated	BP once 3 × 10 is clean
Weighted chin ups	4 × 4-6	BP 5 kg	+2.5 kg per two clean sessions
Reverse lunge	3 × 8-12 per leg	BP 5 kg	load
Inverted rows	3 × 8-12	same as Strength B	same as Strength B
Hollow hold	3 × 15-25s	tuck, lower back flat	extend the legs before adding time

Known ceiling: there is no heavy hinge and no heavy squat here. Backpack RDLs cap out around 20 kg. A barbell or a gym membership is the unlock when this stops progressing, expect roughly four months.

Light days

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

Tuesday

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

Saturday

Longer relaxed walk or easy cycling
Optional comfortable stretching
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:

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

Examples:

Push ups: feet elevated, then backpack load, then more load
Pull ups and chin ups: clean reps to the top of the range, then backpack load
Split squats: backpack load first, then reps, then a pause at the bottom
Inverted rows: feet forward, then feet elevated, then backpack load
Knee raises: reduce swinging, raise the knees higher, then slow the lowering phase

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.

Transition week

From July 20 through July 26, 2026, use a calibration and deload week:

Perform only two sets per exercise
Use the easiest listed variations
Stop well before failure
Record technique, stability, assistance, and discomfort
Do not test maximum repetitions

Start the full routine on Monday, July 27, 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

Training entries live in Me/Training/session-YYYY-MM-DD.md. If a file already exists for that day, append or merge the new information without deleting earlier details.

Use this structure when information is available:

markdown

Related: Training

## Session

- Type: Strength A / Strength B / Strength C / light activity / rest
- Energy: low / normal / high
- Recovery or pain: short factual note

## Work completed

- Exercise: reps × sets, duration, distance, variation, or assistance
- Exercise: reps × sets

## Notes

- What felt easier or harder
- Technique, progress, substitutions, or limitations
- Next-session consideration, only when useful

Formatting rules:

Record what actually happened, not what was planned.
Preserve exact sets, reps, durations, distances, variations, and assistance when known.
Do not invent missing numbers. Use a short plain-language description instead.
Classify the day as strength, light activity, or rest without turning a light day into a hard session.
Mention pain or unusual symptoms clearly and avoid diagnosing them.
Keep interpretation separate from the factual workout log.
Photos may be embedded near the top with descriptive alt text. Treat visible progress as an observation, not a precise measurement.
After creating a new date, add its link and a one-line factual summary to the progress list below.

Progress notes

Date-based training notes should live under Me/Training/ and use the YYYY-MM-DD.md format.

Current sessions:

Date	Session summary
Jun 15	60 squats, chair, plank, push ups, bar leg raises/pulls, assisted pull ups.
Jun 16	Pliability stretching, plank, side plank dips, side split pulses, hanging side leg raises, 2.5 km dog walk.
Jun 17	Push-back push-ups, pull-ups, plank, side plank dips, hanging side leg raises, wall sit, squats, stretching, 7 km walk.
Jun 19	Softer day due to upper-back pain: push-ups, plank, wall sit, squats, hanging leg raises, assisted pull-ups, 3 km walk.
Jun 20	2× 50s wall sit, 2× 50s active hang, 2× 50s plank, 20 side plank dips, 9 km walk.
Jun 22	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.
Jun 23	Light recovery: 2× 40s plank, 2× 10 side plank dips, 2× 40s active hang, 40 squats, power bands, 2× 40s wall sit, stretching.
Jun 24	Rest day, moved from the planned Thursday.
Jun 25	Full body: wall sit, plank, push-ups, pull-ups, hanging leg pulls, side plank dips, squats, power bands, 3 km walk.
Jun 26	Full body: wall sit, plank, side plank dips, power bands, pull-ups, active hang, stretching, 4 km walk.
Jun 27	Light recovery: 6 km walk and 25 minutes of general stretching.
Jun 30	Light recovery: 5 km walk.
Jul 1	Strength B: pull-ups, push-ups, squats, plank, wall sit, side plank dips, power bands, stretching, 6 km walk.
Jul 2	Strength B: push-ups, squats, pull-ups, plank, wall sit, scissors, active hang, power bands, stretching, 8 km walk.
Jul 3	Rest day, as planned.
Jul 4	Strength C: same routine as July 2, plus a 4 km walk.
Jul 5	Rest day, as planned.
Jul 6	Full body: push-ups, squats, pull-ups, plank, wall sit, hanging leg pulls, scissors, power bands, stretching, 7 km walk.
Jul 7	Light recovery: general stretching and an 8 km walk.
Jul 8	Full body: push-ups, squats, pull-ups, plank, wall sit, hanging leg pulls, hollow body hold, power bands, stretching, 6 km walk.
Jul 9	Rest day.
Jul 10	Full body: push-ups, squats, pull-ups, plank, wall sit, hanging leg pulls, hollow body hold, power bands, stretching, 9 km walk.
Jul 11	Light recovery: general stretching and a 7 km walk.
Jul 12	Rest day, as planned.
Jul 13	Travel-adjusted strength: push-ups, squats, plank, wall sit, power bands, stretching, 3 km walk; no pull-up bar.
Jul 14	Travel-adjusted light recovery: general stretching and a 4 km walk.
Jul 15	Full body: push-ups, squats, pull-ups, plank, wall sit, hanging leg pulls, hollow body hold, power bands, stretching, 8 km walk.
Jul 19	Light recovery: 7 km walk; originally planned as rest.
Jul 20	Strength A: controlled push-ups, supported split squats, glute bridges, high-incline pike push-ups, RKC plank, warm-up, 9 km walk.
Jul 21	Light recovery: 9 km walk.
Jul 22	Strength B: active hang, scapular pull ups, pull ups, band rows, band good mornings, hanging knee raises, side plank.
Jul 23	Rest day, as planned for Thursday during the July 20-26 calibration week.
Jul 24	Strength C: tempo push-ups, assisted chin-ups, supported reverse lunges, band rows, hollow tuck hold, wall sit, 5 km walk.
Jul 25	Light activity: 6 km walk.
Jul 27	Strength A: 3×12 controlled push-ups, 3×10 supported split squats, 2×5 high incline pike push-ups, 3×15 glute bridges, 3×20s RKC plank, 4 km walk.
Jul 28	Light activity: general stretching and a 3 km walk.
Jul 29	Travel-adjusted Strength B: band rows, 1-arm band rows, band good mornings, reverse crunches, side plank.
Jul 30	Rest day: approximately 3 km walk.
Jul 31	Strength C: 3×10 tempo push-ups, 3×6 chin-ups, 3×8 supported reverse lunges, 2×15 band rows, 3×15s hollow tuck hold, 4 km walk.
Aug 3	Strength A: 4×8 feet-elevated push ups, 3×10 Bulgarian split squats, 2×5 pike push ups, 3×10 single-leg glute bridge, 2×20s RKC plank.
Aug 5	Strength B: 2×30s active hang, 1×5 scapular pull ups, 4×5 strict pull ups, 4×10 band rows, 3×10 band good mornings, 3×8 hanging knee raises, 3×30s side plank per side, 5 km walk.
Aug 6	Rest day, as planned for Thursday.
Aug 7	Strength C: 3×8 tempo push-ups, 4×6 chin-ups (bodyweight), 3×10 reverse lunges per leg, 3×10 inverted rows, 2×20s hollow hold, 4 km walk.
Aug 9	Light activity: ~12 km walk, ~40k steps (concert, dancing).
Aug 10	Strength A: 2 min shoulder mobility, 1×8 scapular push ups, 1×10 squats, 4×10 feet-elevated push ups, 3×8 Bulgarian split squats, 3×5 pike push ups, 3×10 single-leg glute bridge; RKC plank skipped; 11 km walk.
Aug 12	Strength B: active hang, scapular pull ups, 4×4 strict pull ups, 4×10 inverted rows, 3×8 backpack RDL, 2×8 hanging knee raises, 2×30s side plank per side.
Aug 13	Rest day, as planned for Thursday.
Aug 14	Travel-adjusted Strength C: 3×10 tempo push ups, 3×12 1-arm band rows per side, 3×8 reverse lunges per leg, 3×15 band rows, 3×15s hollow tuck hold, 6 km walk.
Aug 19	Travel-adjusted Strength B: 2 min shoulder mobility, 4×15 band rows, 3×10 1-arm band rows per side, 3×10 good mornings, 3×10 reverse crunches, 3×40s side plank per side.
Aug 24	Strength A: 2 min shoulder circles, 1×8 scapular push ups, 1×10 squats, 4×8 feet-elevated push ups, 3×10 Bulgarian split squats, 2×5 pike push ups, 3×12 glute bridges, 2×25s RKC plank.
Aug 26	Travel-adjusted Strength B: 2 min shoulder mobility, 4×15 band rows, 3×10 1-arm band rows per side, 3×10 good mornings, 3×10 reverse crunches, 3×30s side plank per side.
Aug 28	Travel-adjusted Strength C: 2 min shoulder warm up, 3×10 tempo push ups, 3×10 1-arm band rows per side, 3×10 reverse lunges per leg, 3×12 band rows, 3×20s hollow tuck hold.
Aug 31	Strength A: 2 min shoulder mobility, 4×10 feet-elevated push ups, 3×12 Bulgarian split squats, 3×5 pike push ups, 3×12 single-leg glute bridges, 3×20s RKC plank, 5 km walk.

Use them to track:

completed session
reps / sets / difficulty
energy and recovery
what felt easier or harder
whether the system stayed consistent

Diet