5 min light kb swings hip mobility with band core and lower back mobility Kb turkish get ups 5 x 12kg x 3 L/R kb windmill 5 x 8kg x 3 L/R Tap bar deadlift (pair with) kb core rotation work, 10 x 12kg x 6 sets 8 x 50kg 8 x 80 6 x 100 x 4 RIR 2 RDL 8 x 80kg x3 Sand bag lunges 10 x 20kg x3 L/R kb swings ( Russian ) 20 x 28kg x 5 Tib bar ankle flection/ extension 7.5 kg to failure 🔥 x 3 Cardio ( steady HR < 120 ) 15 min Rowing 15 min Watt bike 15 min Recumbent bike. 20 min steam room & chill

Today, I felt a strong desire to skip the gym. The weather was dark and rainy, I didn’t sleep enough, and my energy felt at about 30%. The temptation to stay home, crawl under a warm cozy blanket, and spend two hours in bed was huge. I could almost feel a “gravitational force” pulling me toward bed. Did I make the right decision by going to the gym? I honestly don’t know. On one hand, I trained my discipline and strengthened my consistency. On the other hand, maybe today my body truly needed that extra rest and recovery. Maybe taking it easy would have helped my long-term fitness and well-being even more. I don’t have a definite answer. I weighed my values and chose the gym. I can only hope that it was the right choice. And that my priorities of discipline and consistency will, in the long run, be more beneficial than an extra dose of rest and recovery...

There are geniuses without degrees and idiots with doctorates. True wisdom isn't granted by a degree, but by what you do with what you've learned throughout your life and how you treat others. Joseph Kapone

If someone is wrong, teach them with kindness or remain silent. How I’ll apply it today: When confronted with ignorance or disrespect, I’ll respond calmly or not at all,never letting someone else’s weakness pull me down.

I stand as I am, without disguise or pretence. My deeds speak for me, and my character holds its own weight. I do not bend to win favour, nor hide to earn acceptance. I walk in truth, steady and unshaken, needing no one’s approval to know my worth. I am as real as they come, and I will remain so until my final breath.