Objective: Have a functional body.

Key results

My goal is to achieve these targets and then exceed them or maintain at that level.

Strength & Endurance

Bodyweight Exercises

Do 100 proper push ups in 10 minutes
- ✅ Milestone 1: Do a total of 100 regular push ups within a 30 minute window, while alternating with other exercises. Accomplished.
Do 100 proper squats in 10 minutes.
Do 1 set of 10 chin-ups in a row without getting off the bar.
- ☑️ As of August 2020, I can do 10 consecutive chin-ups that are almost perfect form. After I’m able to hang with my elbows no longer bent at all on each down part of the movement, I’ll consider the perfect form accomplished.
Do 1 set of 10 pull-ups in a row without getting off the bar.
- As of September 2, 2018, I max out at around 3 pull ups
- ☑️ As of August 2020, I can do 10 consecutive pull-ups (normal grip and wide grip) that are almost perfect form. After I’m able to hang with my elbows no longer bent at all on each down part of the movement, I’ll consider the perfect form accomplished.
Do 1 set of 5 muscle-ups in a row without getting off the bar.

Exercises with Weights (Barbell and Dumbbells)

Dumbbell bench presses: Do 1 set of 10:
- ✅ Milestone 1: 40 lb each = 80 lb total. Accomplished.
- ✅ Milestone 2: 50 lb each = 100 lb total. Accomplished on 2019 May 17 Friday. Did 2 sets of 10 reps each.
- ✅ Milestone 3: 60 lb each = 120 lb total.
  - Accomplished. Did 3 sets of 10 reps each during my circuit training workout on 2020 July 20.
  - Earlier, I did 2 sets of 10 reps followed by a set of 6 during my circuit training workout on 2020 July, about a week before July 20. Previously: Getting close:
  - ☑️ With 55 lbs in each hand, I did 3 sets of reps (8, 10, 8) on Wednesday 2020 June 17.
  - ☑️ With 60 lbs in each hand, I did 4 sets of 6 reps each on Friday 2020 June 19.
  - ✅ With 60 lbs in each hand, I did 3 sets of reps (8, 6, 10) on Saturday 2020 June 27.
  - ☑️ With 50 lbs in each hand, I did 3 sets of reps (8, 8, 10) on a balance ball instead of a weight bench. In June 2020, a few days after June 19th. Here is an earlier video of me learning to do dumbbell bench presses on a balance ball (FitterFirst Duraball Xtreme 65”) and BOSU balance trainer.
  - ✅ With 60 lbs in each hand, I did 3 sets of 10 reps each on Friday 2020 August 14.
  - ✅💪🏽 With 60 lbs in each hand, I did 4 sets of 10 reps each on Friday August 21, using the FitterFirst balance ball instead of a weight bench.
  - In September 2020, at the gym I was able to do a set of 10 with 65 lb in each hand (130 lb total).
- ✅ Milestone 4: 70 lb each = 140 lb total. Accomplished.
- Milestone 5: 75 lb each = 150 lb total
  - ☑️ With 75 lbs in each hand, I have done 3 sets of 8 reps each on many days. However, I haven't yet accomplished full range of motion with the dumbbells coming down all the way to touch my chest before I push them up.
  - ☑️ With 75 lbs in each hand, I have done 3 to 5 sets of 6 reps each on many days. With 6 reps, I am close to accomplishing full range of motion with the dumbbells coming down all the way to touch my chest before I push them up.
  - ✅ With 75 lbs in each hand, I did 4 sets of 8 reps each with full range of motion (dumbells touching chest to fully extended arms) on at least 3 different days in August and September 2022. Accomplished.
- Milestone 6: 80 lbs each = 160 lb total (approximately my bodyweight during 2019 and 2020)
  - ✅ With 80 lbs in each hand, I have done 4 sets of 4 reps each with full range of motion (dumbells touching chest to fully extended arms) on at least 3 different days in September 2022.
- Milestone 7: 85 lbs each = 170 lb total
  - ☑️ With 85 lbs in each hand, I have done a few sets of 3 or 4 reps each on multiple days. However, I haven't yet accomplished full range of motion on each rep with the dumbbells coming down all the way to touch my chest before I push them up to fully extended arms.
- Milestone 8: 90 lbs each = 180 lbs / 81.6 kg total
  - ☑️ With 90 lbs / 40.8 kg in each hand, I did a 2 sets of 2 reps each on October 8, 2022. However, I haven't yet accomplished full range of motion on each rep with the dumbbells coming down all the way to touch my chest before I push them up to fully extended arms.
- Milestone 9: 95 lbs each = 180 lb total
- Milestone 10: 100 lbs each = 200 lb total
Barbell bench presses: Do 1 set of 10:
- ✅ Milestone 1: 120 lbs, which is about 75% of my bodyweight. Accomplished.
  - ☑️ I am confident I should be able to do this now since as of August 2020, I can successfully do 4 sets of 10 consecutive reps of dumbbell chest presses with 60 lb in each hand (= 120 lb total). Due to the pandemic, I have been working out exclusively at my home gym between mid March-2020 and the start of September 2020 and have not worked out at the gym where I do bench presses with a spotter or safety mechanism.
  - ☑️ In September and October 2020, I have been able to successfully do multiple sets in a session of 8 reps each with 130 lb.
- ☑️ Milestone 2: 160 lbs which is approximately equal to my body weight.
  - In October 2020, I was able to multiple sets in a session of 4 reps each with 155 lb with the assistance of a spotter who also lightly held the bar while I pushed it. During these months, my bodyweight was closer to 155 lb, so I estimate that my 1 rep max (1RM) was my bodyweight as of October 2020.
Barbell bench presses: Do 1 set of 2:
- Milestone 3: 175 lb, about 110% of my bodyweight.
  - ✅ I've been able to do 2 reps of this on at least 2 days.
- Milestone 4: 180 lb.
  - ☑️ I've been able to do 1 rep of this on at least 5 days.
- Milestone 5: 190 lb.
- Milestone 6: 200 lb.
- Milestone 7: 210 lb.
- Milestone 7: 100 kg = 220 lb.

Exercises with Kettlebells

Kettlebell Swings
- ✅ Set of 10 two-handed reps with one 12 kg bell. Accomplished in 2020 April.
- ✅ Set of 10 two-handed reps with one 16 kg bell. Accomplished in 2020 April.
- ✅ Set of 10 two-handed reps with one 20 kg bell. Accomplished in 2020 May.
- ✅ Set of 10 two-handed reps with one 24 kg bell. Accomplished in 2020 May.
- ✅ Set of 20 two-handed reps with one 24 kg bell. Accomplished in 2021 May.
- ✅ Set of 30 two-handed reps with one 24 kg bell. Accomplished in 2021 May.
- ✅ Set of 10 two-handed reps with one 29 kg bell. Accomplished in 2021 May.
- Set of 10 two-handed reps with one 34 kg bell
Turkish Get Ups
- Set of 3 reps with one 6 kg bell
- Set of 3 reps with one 8 kg bell
- Set of 3 reps with one 12 kg bell
- Set of 3 reps with one 16 kg bell
- Set of 3 reps with one 20 kg bell

Flexibility & Mobility

Touch toes without bending knees.
- Milestone 2: Hold for 30 seconds.
- Milestone 3: Touch head to knees without bending knees.