01
The method
The shape of it
- ~2.1 sessions a week — averaged across 2024–2026.
- More than half of sessions are one high-intensity exercise.
- Low reps: 12 per set is the ceiling (except kettlebell swings).
- ~1 min per set, 2–3 min rest, 3–5 sets per exercise.
- 15–20 min for one exercise. No gym, no commute, no time wasted.
The equipment
Home only: three kettlebells (16, 24, 32 kg) and a set of parallettes — plus public pull-up bars. That's it. An architect, not a bodybuilder.
Working toward the Convict Conditioning apex movements — handstand push-ups, one-arm push-ups, pistol squats, pull-ups — adding a rational layer on top of intuitive training.
+ What gets logged — and what doesn't
Logged
- Every workout with at least 3 full working sets per exercise (5 is the gold standard).
- Minor notes on injuries, fasting, supplements.
Not logged
- Short spontaneous efforts — a quick pull-up stop, a kettlebell flow — done “in between things”.
- Everyday movement: walking, biking, dancing. Enjoyable, but not a driver of gains.
Selfies are interspersed as visual proof of what this delivers over time. The log is the real thing — not a recommendation. Use common sense, consult your doctor, experiment responsibly.
02
The proof
Filter the whole log by movement. Progression shown where it's meaningful — kept honest.
03
The log
Every session, newest first. Filtered to match your selection above.
[20; +3] = session workload (total reps) and its change since the last session of that movement — now computed for every entry.
24 kg added load · kg·reps = load × reps