Life Update: Back to the body

I always say that fitness is an “easy win” in life:

1. Exercise well for an hour a day.
2. Say no to sugar and processed food.
3. Sleep well.

That’s pretty much all there is to it. Everything else is overcomplication. And yet, I failed miserably at precisely all of these in 2025, lol.

2025 was hard, although life was kind in helping me navigate it. Played on the front foot, took some tough losses, made hard career decisions, and worked on a bunch of side passion projects. Somewhere along the way, I screwed up the body that was carrying all of this.

To be fair, I kept training, so I did put on some muscle. But I lived quite hedonistically - worked late nights, ate recklessly, partied hard, travelled a lot. Now, the body has kept scores - my health numbers have gone to shit.

Fitness can’t be an afterthought

Life is hectic for most of us, in some shape or form. Work drains us. Life throws challenges. Energy runs low and time feels stolen. In that state, we end up thinking that fitness (or discipline), is something we’ll get back to once things stabilize. But that’s quite pointless. There’s no point in getting back to fitness after we get diabetes, thick blood, a broken spine, or crippling anxiety. Fitness is meant to be a foundation. A cushion for the body that helps it deal with the hectic balls life throws at us.

This is the only personal goal I want to take in 2026. To be pristine, impactful, and fast at work, while also being responsible to myself in health and fitness.

And I don’t think it’s all that hard. I’ve done it for almost a decade now - it just comes down to saying no to a few temptations and doing the obvious things consistently.

As part of this, I want to put my fitness program out publicly and bring back my fitness numbers back up in public.

It’s a minimalist full body thing, focused on compound lifts. I don’t believe in switching things up too much. The right exercises, progressive overload, compounded over months and years. I’ve done it before. I know it works. No BS.

Workout program

Workout A

Squat: 4 sets of 5
Incline bench press: 4 sets of 5
Barbell row: 4 sets of 5
Weighted pushups: 2 sets of 15
Close grip pulldown: 2 sets of 15
Leg raises: 2 sets of 15

Workout B

Deadlift: 2 sets of 5
Pullups: 4 sets of 5
Single arm dumbbell overhead press: 4 sets of 5
Dumbbell suitcase carries: 3 sets of 50 metres per hand
Lateral raises: 3 sets of 15

Workout C

Side stepping: 10 minutes
Planks: 2 sets
Brisk walk: 40 to 60 minutes

The rotation is simple: A, C, B, C, A, C, B, C.

Apart from this, I’ll also be playing table tennis competetively. Hoping that also adds to the cardio and core strength.

Golden numbers

These are the numbers I hope will be significantly better by the end of 2026. I’ll revisit them in monthly updates.

Source: Ultrahuman Air Ring Data Dump