Fitness

Strength, consistency, and discipline outside the code.

Fitness is part of how I build momentum: structured sessions, steady progress, and the same patience I bring to technical work. This page highlights the mindset behind that routine.

Training Focus

A simple routine built around effort, recovery, and measurable improvement.

Strength

Compound movements, controlled form, and progressive overload to build a stronger base.

Push Pull Legs

Conditioning

Cardio and athletic work that keeps energy high and supports better recovery.

Endurance Mobility

Nutrition

Consistent meals, enough protein, and practical habits that fit real life.

Protein Hydration

5-Day Training Program

A PureGym-style weekly split focused on fat loss, chest development, stamina, and stronger overall conditioning.

Monday

Heavy Chest + Cardio

  • 10 min treadmill incline walk
  • Barbell Bench Press - 4 x 8
  • Incline Dumbbell Press - 4 x 10
  • Chest Press Machine - 3 x 12
  • Cable Fly - 3 x 15
  • Push-ups - 3 x max reps
  • 15 min incline walk or Stairmaster
 Tuesday

Pull + Fat Burn

  • Lat Pulldown - 4 x 10
  • Seated Row - 4 x 12
  • Dumbbell Curl - 3 x 12
  • Hammer Curl - 3 x 12
  • Face Pull - 3 x 15
  • HIIT: 30 sec sprint, 90 sec slow pace x 10 rounds
 Wednesday

Chest Volume + Core

  • Incline Bench Press - 4 x 8
  • Dumbbell Bench Press - 4 x 10
  • Pec Deck - 3 x 15
  • Decline Push-ups - 3 x max reps
  • Core circuit: plank, leg raises, Russian twists, crunches
 Thursday

Legs + Cardio

  • Leg Press - 4 x 12
  • Squats - 4 x 10
  • Romanian Deadlift - 3 x 10
  • Leg Curl - 3 x 12
  • Calf Raises - 4 x 15
  • 20-25 min incline walk
 Friday

Chest + Upper Power

  • Bench Press - 5 x 5
  • Incline Dumbbell Press - 4 x 8
  • Shoulder Press - 4 x 10
  • Tricep Pushdown - 3 x 12
  • Dips - 3 x max reps
  • 15 min rowing machine

Nutrition Guide

Simple food choices and habits to support weight loss while building muscle.

  • Protein target: 1.6-2.2g per kg of bodyweight
  • Drink 2-3L water daily
  • Stay in a calorie deficit for fat loss
  • Aim for 7-8 hours of sleep
  • Optional: creatine, whey protein, black coffee before training
Breakfast: Oats, banana, Greek yogurt
Lunch: Chicken, rice, vegetables
Snack: Protein shake and fruit
Dinner: Salmon or chicken with potatoes and salad
Late snack: Greek yogurt or boiled eggs

Mindset

The same qualities that improve training also improve project work.

Consistency

Small actions repeated until they become reliable.

Discipline

Showing up with intent, even when motivation is low.

Patience

Respecting progress as something built over time.

Resilience

Learning from difficult sessions instead of avoiding them.