How I train. What I eat. How I stay consistent.
Not a program. A record of what works for me, right now.
No secrets. No hype.
Just the method.
This is my personal approach to training, nutrition, and recovery.
It's not designed to be optimal for everyone.
It's designed to be repeatable, sustainable, and honest.
Everything here is something I've run long enough to trust.
If you're looking for shortcuts, this isn't it.
If you're looking for structure, discipline, and long-term progress, you'll find value here.
I enjoy the gym. It's fun. Consistency is easy when you look forward to it.
But it took a while to get there.
You don't need elite genetics.
You do need patience.
I train 5 days per week. Off days are Thursday and Sunday.
Every other day is a gym day.
The focus is hypertrophy, strength carryover, and movement quality.
Calisthenics stays in rotation for control.
This schedule changes as my body and objectives change. The version below reflects where I am right now.
Rest days are intentional. Recovery is part of the work.
Thursday and Sunday have become days I look forward to.
(Last updated: February / 2026)
I'm not chasing exhaustion.
I'm chasing adaptation.
Progress comes from consistency, not punishment.
The goal is to be strong, capable, and durable — not just lean.
A large part of my training is strength-focused. I aim to be as strong as possible at my current bodyweight. Everything else is a byproduct of that.
At the moment, that means chasing consistent reps at 100kg on the bench.
Below is the current structure of my training week and the main movements I run.
This changes over time, but the principles stay the same.
| Day | Focus | Primary Exercises | Accessories |
|---|---|---|---|
| Push | Chest | Bench Press, Incline Dumbbell Press, Tricep Pushdowns, Dips, Overhead Tricep Extension, Lateral Raises, Seated Dumbbell Press | Dipping Belt (weighted dips) |
| Pull | Back | Cable Curls, Hammer Curls, Preacher Curls, Low Row, Seated Row, Pull Ups, Shrugs (Dumbbell / Trap Bar), Cable Pullover, Lat Pulldowns | Dipping Belt |
| Legs & Core | Legs & Core | Squats, Romanian Deadlifts, Leg Extensions, Leg Curls, Seated Calf Raises*, Plank Holds, Mountain Climbers, Russian Twists | |
| Upper | Arms & Shoulders | Tricep Pushdowns, Dips, Cable Curls, Dumbbell Preacher Curls, Bench Press, Seated Rows, Lateral Raises, Face Pulls | |
| Conditioning | Conditioning & Lagging Muscles | Cardio — Park Run or Boxing + Stairmaster Legs (light) |
* Standing calf raise machine preferred if available. Seated is the current substitute.
I usually pick one or two exercises per muscle group in a session.
So a chest day would often look like: Bench Press, Machine Pec Deck, Lateral Raises, Shoulder Press, Dips, Tricep Pushdowns — then I go home.
The table above is trimmed down. You don't need to do all of those exercises in one session — they're options. I do what I have energy for, and since I train in the evening, time plays a factor too.
My current goal is to gain weight.
I eat to support training and recovery.
Not perfection. No restriction.
Calories are a tool.
Protein is non-negotiable.
Everything else is flexible.
For the most part, I eat what I enjoy. My life is structured in a way that I don't regularly eat poorly, so consistency comes naturally.
| Time | Meal | Notes |
|---|---|---|
| Morning | ||
| Midday | ||
| Pre-training | ||
| Post-training | ||
| Evening |
* to be updated
This is not advice.
It's a reference.
Take what fits. Leave what doesn't.
Build your own method.