This is an animated picture of a dumbell rack that is in space.

Fitness:

I started my fitness journey in the summer of 2023. My friend and I aim to work out three times a week (Monday, Wednesday, and Friday). Since we only go three times a week, we focus on a full-body workout. This means that over these three days, we target and train all the major muscle groups.

So far, the heaviest weight I've managed to push was on the supine bench press. it was 160 kg (about 352 lbs) for 12 reps. It's a big achievement for me, and I'm working hard to improve my strength and form each week.

Our workouts include exercises for the chest, back, shoulders and core. We try to keep a balanced approach, making sure each muscle group gets enough attention without overtraining. In addition to the strength training, we also focus on proper warm-ups and cool-downs to prevent injuries and keep our bodies flexible.

My goal is to keep pushing my limits and hopefully reach new personal bests in the coming months. Staying consistent with the routine is challenging, but having a workout partner keeps me motivated and accountable.

My routine:

  • Chest exercises:
    - Inclined Dumbell press 3 x 12
    - Supine bench press 3 x 12
    - Pec Fly 3 x 12
  • Shoulder exercises:
    - Rotator cuff Inside 2 x 15 (lightweight)
    - Rotator cuff Outside 2 x 15 (lightweight)
  • Tricep exercises:
    - Tricep extension 3 x 12
    - Overhead Tricep extension 3 x12

  • Back exercises:
    - Lat pull down 3 x 12
    - Seated row 3 x 12
    - Dumbell row 3 x 12
  • Bicep exercises:
    - Hammer curls 3 x 12
    - One handed Preacher curl 3 x 12
    - Barbell curl 3 x 12

  • Back exercises:
    - Pull ups 3 x 12
    - Kroc row
  • Other exercises:
    - Supine bench press 3 x 12
    - Overhead cable curls 3 x 12
    - Diamond push ups To failure
    - Goblet Squat
This is a picture of Remco Evenpoel when he won the the olympic cycling evebt.

Cycling:

This is something I've recently started. I've always been interested in cycling events like the Tour de France, La Vuelta, and the Giro d'Italia. But now, I want to start cycling myself. Of course, not at the professional level! My main goal with cycling is to improve my health. Riding regularly not only helps me lose weight but also builds my endurance.

Cycling gives me a chance to be outdoors, clear my mind, and connect with nature, which is something I've come to appreciate. I plan to start small, gradually building up distance and intensity as my fitness improves. Besides the health benefits, I'm excited about challenging myself to go a little farther each time and to see just how far I can push myself. Eventually, I'd like to participate in local cycling events or join a cycling group, which I think would be motivating and also a great way to meet like-minded people.

The journey has just begun, but I'm excited to see the progress in my fitness and to experience the joy of reaching personal milestones along the way.

The goals i've set out for myself:
- I want to be able to ride 100km without stopping.
- i'm going to try to climb the Mount Ventoux
- Visit all the abbey in flanders via bicycle