Fuck, I am sitting here at home nervous. Why? I just dont have a routine around this. So I am frozen.

Lets figure this out. I am going to go. Work through the blocker. Get your audible. Your hoodie. shorts, and shoes.

In the gym, I will just go and do some shoulders. Smith machines if I have to. Get the beanie.

Do it only for 30 minutes

Okay, I did 🙂

Did a quick workout. Pull day. It’s a monday so that’s good

What the fuck man, I am wasting time. I still haven’t gotten back into the groove of running and lifting. And also about eating right. This is important.

You are training for Marathon 2026 – in the 5 hour space. For that you have to shed pounds and become stronger.

This is IMPORTANT. Nothing else is important to me. Bars? why the fuck do you want to go to bars? And then text those idiots later. So stupid.

The marathon is the north star for life

It is such a good distance. It’s something you HAVE to train for. And you HAVE to taper for. And then eat the right foods for. I want to keep doing marathons as long as I can walk. I GET TO RUN BRO what a BLESSING.

• Arms ( bicheps )
• Traps (raises, upper back pulls)
• Squats
• Shoulders (over head)
• Chest (Bench)

The formula is easy. Here are some thoughts

• I don’t give a shit about drinking with loosers
• Health is my primary goal. Marathon 2026 and looking JACKED.
• I want to fit well in my tshirt.
• Built muscle and burn the fat
• No bench press

It’s Jan 11. The anniversary. it is done. Trumps presidency is about to happen. Fuck that.

No more alcohol. Transition away from these fucks who abuse stuff. Health and activity.

Live a life outside, outdoors, enjoyment, etc.

Work gossip is not needed. What a waste of your life as a 35 year old.

Go to shows, religious stuff. Take a late night drive. Drink juices, coffees, etc.

This guy had similar journey (but he is ahead). Some highlights:

• Intermittent fasting was a mistake.
• Focus on simple, nutritious foods
• Walking / cardio
• LIFTING matter a lot (This is where I am now now)
• Obesity is the worst thing the body has to endure.

I’ll add a few more from my end:

• Palatable foods. Don’t eat easy to eat stuff
• Halve the portions. Remember Jake.

That’s the framework. Remember it’s multiple systems. The skeletal system, fat, muscular system, etc.

And there are different forms of fuel. Carbs, fats and proteins.

Alcohol has no use. Simple carbs have no use.

keep the right fuel.

Working backwards optimal

 8 15 AM | Ready
 7 50 AM | Finished shower
 7:35 AM | In the shower
 7:25 AM | Back home - protein shake
 6:30 AM | Go to the RUN or the GYM
 6:00 AM | Wake up Toilet and ready
      (sleep)
11:00 PM | Go to sleep

• Chest
  • Dumbell Bench Press
  • Low to High Crossover (cable)
  • Barbell bench press
• Upper chest
  • Low to high crossover
  • DB Incline bench press
  • Cable inclined press
• Lower chest
  • Weighted Dips
• Back
  • barbell row
  • 1 arm high cable row
  • Cable push down
• Biceps
  • Alternating DB Curls
  • Strict curl / Cheat curl
• Triceps
  • Tricep pushdown
  • Close grip benchpress
  • Lying triceps extension
• Front Delts
  • Overhead Press
  • DB Front Raise
  • Front raise
• Middle Delts
  • Cable Latral Raise
  • Cheat Laterals
• Rear Delts
  • Reverse Pec Delts (behind your body)
  • Face Pulls
  • Seated Cable row (elbow has to be behind the body)
• Clutes / Hamstrings
  • Barbell RDLS Romanian
  • Glute Hamraise
• Quads
  • Squats
• Traps
  • Power shrugs
  • Angled Shrug
• Upper back
  • Face pulls
  • high pull
• Forearms
  • Write rollers
  • Carries
• Branchialis
  • Hammercurl