✔️ Three Things Going Well: - completed Week 01 of the Hybrid S&C program. - read 47 pages of Mindset by Carol Dweck. - posted daily in the Daru Strong community. ⚒️ Three Things to Improve: - too much carbs, too little protein ➡️ next week: limit sweets to max 300 kcal/day. - skipped theory on energy systems ➡️ next week: prioritize study over chatting and coffee. - evening routine neglected ➡️ next week: start small & commit to just 5 minutes evening routine. 🎯 Three Priorities for Next Week: - master Week 02 of the Hybrid S&C program. - study theory on Energy systems. - read 80 pages of Mindset. 🗒️ Lesson Learned: I can significantly vary volume and intensity just by changing the exercise tempo. For example, with a 3.1.3 tempo on leg curls, I can barely handle 30-50% of my usual load. I also had a lot of fun and gained new experience doing box squats and bench press for 1-3 reps across 5-10 sets. The Hybrid S&C program has definitely enriched and expanded my workout repertoire.

This last couple of weeks I had been focusing on learning mobility as this is one of my weaknesses and something I’ve never really learned or practiced. My joints feel much better/less stiff. I discovered the left side of my body has less range of motion/stiffness compared to the right side. Previously this month during Muay Thai I felt as though I was having trouble staying on my toes and slow in terms of shuffling feet for things like switch kicks or checks These drills in addition focusing and being more cognizant while I’m shadow boxing and during practice has helped a lot I used to barely be able to do A skips let alone do it backwards and sideways in addition to B skips or C skips. I’ve always had trouble with physical drills that require rhythms such as skip knees (this took me about 2 years of practice to be able to smoothly do skip knees without pausing…. That’s probably why I usually avoid exercising that involve rhythms like it’s the plagues. But I know practicing what I’m bad at will make me better) Thank you Phil for this workout 🙏🏼 https://youtu.be/tXxr5qBOdKU?si=yd1vEzmw7BdDItlY

✔️ Training: Endurance Weight Training + Cardio Zone 2. ➖ 127 g protein (much lower than needed). ➖ 2695 / 2572 kcal consumed (slightly above budget). 🏅 Win of the day No. 1: Kept track of calories, though it is boring. 🏅 Win of the day No. 2: Managed to do physical routines despite reluctance and laziness.

✔️ Training: Weight Training (RPE 7). ✔️ 167 g protein. ➖ 3,376 kcal consumed / 2,928 kcal burned (gained some fat). 🏅 Win of the day: Resisted the urge to buy a 300 g chocolate bar.

I started feeling the progress people. Thank you for your suggestions and most of all thank you for everyday support and inspiration. I’m improving on all fields and will continue to do so 💪🏻