Lift weights 2x per week.

Calisthenics 2x per week.

Run on most sunny days.


Deadlift: 119kg 1x3 (goal is 140kg).

Squat: 100kg 3x3.

Bench Press: 76kg 3x3 (goal is 80kg).

Barbell Row: 70kg 3x3.

Overhead Press: 45kg 3x3.


Handstand: free standing.

Planche: tuck to advanced; tuck to tuck handstand.

Back Lever: advanced to straddle.

Muscle Up: swing; false grip.

Front Lever: advanced to straddle.

L-sit: full to v-sit.

Pistol Squat: full (elevated heel).

Hamstring: compression; stretch.



I exercise at the same time of day on the same days of the week.

Gain Muscle

I use winter to bulk (gain some muscle and a little fat) and summer to cut (lose some fat and a little muscle).

Lose Fat

I run up to 2h30min per day on most sunny days during the summer with low heart rate and minimalistic shoes.


I use a local gym, do body-weight exercises, or rest.


I track how long I exercise.

I track sets, reps and weights.

I track run distance.


Stronglifts app to track barbell workouts.

Strava app and Garmin watch to track runs.

KeepTrack app to track metrics in general.


Runkeeper app to train for X km run.

Fitbit app to track steps and resting heart rate.

Moov app for body weight workouts.

Freeletics app for body weight workouts.

Thenics app for body weight workouts.

Thenx app for body weight workouts.

Guerilla Cardio pdf for high intensity interval training workout.

Insanity videos for body weight workouts.


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Updated on 2019 Jan 30.

DISCLAIMER: This is not professional advice. The ideas and opinions presented here are my own, not necessarily those of my employer.