Health &Performance
Balancing muscle growth with sustainable body composition. A structured approach to bodybuilding with integrated cardio and long-term health optimization.
Training Philosophy
Sustainable Body Composition
Targeting 15-20% body fat while slowly building muscle
Bodybuilding Foundation
Strength and hypertrophy split for balanced development
Progressive Overload
Last set to failure, consistent weight progression
Recovery Integration
Zone 2 cardio and planned rest days for longevity
Progress Tracking
Big 3 Progress (kg)
Current PRs: Deadlift 160kg • Squat 140kg • Bench 110kg
Personal Records
Deadlift
2025-01-15
160kg
1 rep
Squat
2025-01-08
140kg
1 rep
Bench Press
2025-01-10
110kg
1 rep
Incline Barbell Press
2025-01-05
90kg
5 rep
Weekly Training Split
Monday
Upper (Strength) + Zone 2 Cardio
Tuesday
Lower (Strength)
Wednesday
Rest Day + Zone 2 Cardio
Thursday
Push (Hypertrophy) + Zone 2 Cardio
Friday
Pull (Hypertrophy) + HIIT
Saturday
Legs (Hypertrophy) + Zone 2 Cardio
Sunday
Rest Day + Light Activity
Current Program
Upper (Strength)
Lower (Strength)
Push (Hypertrophy)
Pull (Hypertrophy)
Legs (Hypertrophy)
Warm-up Protocol
Training Notes
- • Early sets: Slightly easier RPE, building to working weight
- • Last set: Pushed to failure on all exercises
- • 1-4 exercise-specific warm-up sets per exercise
- • Focus on progressive overload and form
- • Integrated cardio on training days
Nutrition Strategy
Daily Targets
Slight cut: -0.3kg/week
Foods I Avoid
Supplement Stack
Health Metrics
Whoop Recovery Metrics
Daily Habits
Hair Care
Skincare Goals
Dental Care
Health Monitoring
Health is Wealth
Consistency beats perfection. Small daily habits compound into long-term health and performance gains. The goal isn't to be perfect, but to be slightly better each day.
Current goal: Maintain 75kg while reaching 15% body fat
Training: 5-day bodybuilding split + integrated cardio