General Relativity

In the previous phases of my workout routine, the focus has been almost exclusively on metabolic reprogramming. I've spent months optimizing the "software" - debugging the hormonal environment through a clean ketogenic diet and a rigorous 22:2 intermittent fasting protocol. I began a moderate exercise routine to begin working on mobility and starting to improve strength.

With the metabolic engine now humming efficiently and weight loss steadily progressing, the system requirements have changed. It's time to address the "hardware."

To continue evolving from a state of sedentary mass to functional strength, I am deploying a structured physical conditioning routine. This isn't about vanity; it's about structural integrity, mobility, and longevity. Given my current dimensions and age, plunging into high-impact ballistics or ego-lifting would be a critical mistake.

Instead, I am implementing a regimen focused on calisthenics and controlled resistance, prioritizing form and activation over heavy loads. Below is the specification for my new weekday resistance routine and weekend cardio protocol.

Sidebar: Sets and Reps

Before I explain my routine, I want to not make the assumption everyone reading this knows what sets and reps are. When you're first starting out, fitness lingo can feel like a secret code. But "sets" and "reps" are actually just a simple way to organize your workout so you don't get too tired too fast.

1. Reps (Repetitions)

A rep is a single, complete action of an exercise.

• The Action: If you do one push-up, you’ve done 1 rep.

• The Goal: Usually, a beginner might aim for 10 to 12 reps of an exercise in a row.

2. Sets

A set is a group of reps that you do together before taking a break.

• The Group: If you do 10 push-ups and then stop to catch your breath, you’ve just finished 1 set.

• The Total: Most beginner workouts suggest doing 2 or 3 sets of each exercise.

How to read it

When you see a workout plan that says "3 x 10 Push-ups," here is how you translate it:

"I am going to do 10 push-ups (reps), then rest. Then I’ll do 10 more, then rest. Finally, I’ll do 10 more for a total of 3 rounds (sets)."

The "Why" Behind It

Why not just do 30 push-ups all at once? Breaking them into sets allows your muscles to recover for a minute so you can maintain good form. If you try to do 30 in a row, your last few might be sloppy, which can lead to injury.

Quick Cheat Sheet for Beginners

Goal	Reps per Set	Rest Time
General Health	10–12 reps	60 seconds
Building Strength	5–8 reps (heavier weights)	2–3 minutes
Endurance	15+ reps (lighter weights)	30–45 seconds

A good rule of thumb: By the time you reach the last 2 reps of any set, it should feel difficult—but not impossible—to finish with perfect form.

Phase 1: The Weekday Protocol (Monday - Friday)

My weekday routine is designed as a "full-stack" implementation. It begins with mobility to grease the joints, moves to core activation to ensure the spine is supported, and concludes with compound resistance movements to build lean muscle mass.

I begin this routine just before my OMAD eating window, so I am at my maximal fasted state.

1. Mobilization Sequence

Before any load is applied, I need to prepare my body. This sequence addresses the primary articulation points - shoulders, hips, and extremities - to ensure a full range of motion.

Exercise	Sets	Reps	Focus
Cat-Cow	1	10	Spinal flexion and extension.
Shoulder Rolls (Fwd/Back)	1	10 (each)	Scapular mobility and tension release.
Hip Rotations (CW/CCW)	1	10 (each)	Opening the hip capsule for squat depth.
Wrist/Ankle Rotations	1	10 (each)	Joint preparation for load bearing.

(Note: For a detailed breakdown of the spinal flexion, extension, and rotation movements, please refer back to my previous post: The Theory of Gravity)

2. Neuromuscular Activation

These exercises are critical for "waking up" the stabilizers. By engaging the core and posterior chain before lifting, I protect the lumbar spine and improve force transfer.

Exercise	Sets	Reps	Focus
Bird-Dogs	2	10	Core stability and contralateral coordination.
Dead Bugs	2	10	Anterior core engagement and pelvic alignment.

These movements are also described in the Theory of Gravity post.

3. Weighted & Resistance Training

This is the work phase. The volume is kept moderate (2 sets) to allow for consistency without inducing excessive systemic fatigue that might derail my form.

I am currently using 20 pound dumbbells for the weighted exercises, and will slowly increase the mass over time. If you are going to attempt these, use the weight and number of reps that allow you to complete the set while maintaining perfect form.

Exercise	Sets	Reps	Mechanics & Purpose
Incline Push-ups	2	15	Chest/Triceps. The incline reduces load to manage the weight-to-strength ratio, protecting the shoulder capsule.
Two-Arm DB Rows	2	12	Lats/Rhomboids. Essential for counteracting "desk posture" and strengthening the upper back.
Goblet Squat	2	15	Quads/Glutes. Front-loading the weight encourages an upright torso and better depth mechanics.
Weighted Glute Bridge	2	15	Posterior Chain. Directly targets the glutes to support the lower back.
Overhead Press	2	10	Deltoids. Vertical pressing strength for overhead stability.
Hammer Curls	2	12	Biceps/Brachialis. Elbow health and auxiliary pulling strength.

Incline Push-ups

• Primary Movers: Pectoralis Major, Triceps Brachii, Anterior Deltoids.

• Setup: Stand facing a sturdy elevated surface (in my case, a kitchen counter). Place hands slightly wider than shoulder-width apart on the edge. Step back until your body forms a straight line from head to heels. Pro tip: to keep the edge of the counter from digging into my hand, I fold a kitchen towel over to act as a pad.

• Execution:

  • Inhale and lower your chest toward the edge of the surface. Keep your elbows tucked at approximately a 45-degree angle to your torso (avoid flaring them out to 90 degrees).

  • Descend until your chest nearly touches the surface or you reach full range of motion.

  • Exhale and push through your palms to return to the starting position, maintaining a rigid core throughout.

• Critical Cue: Imagine "screwing" your hands into the surface to generate tension in the upper back and protect the shoulders.

Incline Push-Ups

Two-Arm Dumbbell Rows

• Primary Movers: Latissimus Dorsi, Rhomboids, Trapezius.

• Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Hinge at the hips, pushing your glutes back and lowering your torso until it is at a 45-degree angle (or closer to parallel if mobility allows). Keep knees slightly bent and the spine neutral (flat).

• Execution:

  • Let the arms hang fully extended perpendicular to the floor.

  • Exhale and pull the dumbbells toward your hip pockets, driving the elbows back and up.

  • Squeeze your shoulder blades together at the top of the movement.

  • Inhale and slowly lower the weights back to the starting position.

• Critical Cue: Do not jerk the torso to generate momentum. The movement should occur solely at the shoulder and elbow joints.

Two-Arm Dumbbell Rows

Goblet Squat

• Primary Movers: Quadriceps, Gluteus Maximus, Core Stabilizers.

• Setup: Stand with feet slightly wider than shoulder-width, toes pointed slightly out. Hold a single dumbbell vertically against your chest, cupping the top end of the weight with both hands (like a goblet).

• Execution:

  • Inhale and initiate the movement by pushing your hips back and down, as if sitting into a chair.

  • Keep your chest proud and the weight in contact with your sternum.

  • Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes (do not let them cave inward).

  • Exhale and drive through the heels to return to a standing position.

• Critical Cue: The front-loaded weight acts as a counterbalance; use it to maintain a more upright torso than you would in a standard back squat.

Goblet Squats

Weighted Glute Bridge

• Primary Movers: Gluteus Maximus, Hamstrings.

• Setup: Lie supine (on your back) on the floor with knees bent and feet flat, hip-width apart. Place a dumbbell across your hips/pelvis, holding it steady with your hands to prevent it from rolling.

• Execution:

  • Exhale and drive through your heels to lift your hips toward the ceiling.

  • Extend until your shoulders, hips, and knees form a straight line. Squeeze the glutes hard at the top.

  • Inhale and lower your hips back to the floor with control.

• Critical Cue: Avoid hyperextending the lower back. The movement should come from the hip extension, not lumbar arching.

Weighted Glute Bridge

Overhead Press

• Primary Movers: Deltoids, Triceps Brachii.

• Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Palms can face forward or face each other (neutral grip) depending on shoulder comfort; neutral is generally safer for the rotator cuff.

• Execution:

  • Brace your core and squeeze your glutes to stabilize the spine.

  • Exhale and press the weights vertically until arms are fully extended overhead.

  • Inhale and lower the weights back to shoulder level with control.

• Critical Cue: Do not lean back to help push the weight up. If you find yourself arching your back, the weight is too heavy.

Overhead Press

Hammer Curls

• Primary Movers: Biceps Brachii, Brachialis, Brachioradialis.

• Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Arms should be fully extended by your sides with palms facing your body (neutral grip).

• Execution:

  • Exhale and curl the weights toward your shoulders, keeping elbows pinned to your sides. Keep the palms facing each other throughout the movement.

  • Squeeze the biceps at the top.

  • Inhale and lower the weights slowly to the starting position.

• Critical Cue: Isolate the elbow flexors. Do not swing the weights or use your hips to generate lift.

Hammer Curls

Phase 2: The Weekend Protocol (Saturday - Sunday)

The weekends shift focus from hypertrophy and strength to cardiovascular health and recovery. However, cardio without preparation is a recipe for injury. This protocol includes specific "pre-flight" checks and "post-flight" maintenance.

Pre-Cardio Mobilization

A concise warm-up to prepare the lower body mechanics for sustained movement.

• Rotations (Wrist/Ankle/Hip): 1 Set, 10 reps each direction.

• Glute Bridge: 1 Set, 10 Reps (to ensure glutes are firing before the walk begins).

The Cardio Session

This is steady-state cardio. My goal is consistent output over a long duration.

• Activity: Very Brisk Walking

• Distance: 12 - 15 kilometres

• Duration: ~2.0 to 2.5 hours

• Target Pace: 6.43 km/h (4.0 mph)

(This sits at the upper limit of what I can maintain as a "walk" before breaking into a jog or requiring a specialized "power walking" technique.)

Post-Cardio Recovery

Cooling down is essential to reset the muscle length-tension relationships after repetitive motion.

• Kneeling Hip Flexor Stretch: 1 Set, 10 seconds per side (Crucial for counteracting the tightening effects of sitting).

Kneeling Hip Flexor Stretch

• Legs-Up-The-Wall: 1 Set, 5 - 10 minutes. This is a restorative inversion to aid venous return and down-regulate the nervous system.

Legs-Up-The-Wall Stretch

Analysis

This routine represents a shift from passive weight loss to active reconstruction. By combining the catabolic effects of fasting (breaking down fat) with the anabolic stimulus of resistance training (building muscle), my goal is body recomposition rather than simple "shrinkage."

It is a long road, but the map is drawn.