Weight: 75.8 Height: 177 cm Strength workouts: 2/5 Runs: 0/2 Mobillity: 3/4 Did what I could considering the condistions but obviously it's never nice to see the table like that, going strong next week. Sleep: 9/10 Pretty decent for the entire week, a long time that I wasn't sleeping that good. Nutrition: 8/10 Pretty positive here as well, good values. Staying strong for the week to come an we'll meet in another update like this in a week.

Showing up and stacking disciplined reps this week. I just wrapped up my second full week back into consistent running after a long break, and the body is responding well. Total Distance: 35.99 km Key Sessions: • Broken mile intervals • Pyramid interval session • Two recovery runs • Long run to close out the week • Lifting sessions layered in for strength and durability Energy feels stable, legs are adapting, and the mix of aerobic work plus strength is building a solid base again. Logging everything and zooming out weekly gives me clarity on how I’m progressing and where to adjust. This upcoming week the focus is simple: stay consistent, keep the volume manageable, and keep sharpening the basics. If anyone else is tracking mileage or layering strength with conditioning, I’d love to see how your week went too.

Strength workouts: 5/5 Runs: 2/2 Mobillity: 3/4 Not too bad here, a lot of improvising to keep it up though. Sleep: 7/10 Better than last week, still not as good as I want. Nutrition: 7/10 Better than last weel as well, low empty carbs, high protein from good sources. Staying strong for the week to come an we'll meet in another update like this in a week.

As per your request, my updated training program. Day 1: Back and chest Day 2: Arms Day 3: Legs Day 4: Rest Repaet Rest is after leg day and not back and chest, legs, arms, rest as this is the most demanding workout in temrs of the cns and requires the best recovery. Cardio: one intervals session and one zone two/short sprints. Not on a certain day, decided by fatigue. Mobility: 3-4 times a week, different target joints and muscles each, of course set by the workouts done on the same day (changes as the workout plan is in 4 day cycles and not weekly) Also training of performance under fatigue on leg day. Let me know if you have any questions or if something does'nt make sense to you.

Strength workouts: 4/5 Runs: 2/2 Mobillity: N/A This week I was building two main things; First, heavy work on this skool community, funnels, content creation, answering DM's and more. Great start, expect big things. I'm happy with it in total, got my targets achieved, should work more strcutred and organized though. Second, a new training program, I will make a full thread on it but it includes all the staff that is waiting for you at the classroom. Super excited to try it next week. Sleep: 6/10 I fel short on sleep, not always my fault but I feel that I could have made more of an effort. Nutrition: 7/10 Suffiecient nutrients, not from the best foods. Probably on lowest body fat of all time though. Weight: 75.4 Height: roughly 177 cm Staying strong for the week to come an we'll meet in another update like this in a week. Waiting for your updates as well