June 2, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy Training: 16 sets - 60 minutes - Shoulders: 4 sets, Back: 6 sets, Triceps: 4 sets, Quads: 2 sets.
Notes: Another good workout.
June 1, 2026 - Time: 30 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: A short walk in the neighborhood. I felt some foot pain, but probably nothing serious.
May 31, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy Training: 16 sets - 60 minutes - Shoulders: 6 sets, Chest: 4 sets, Forearms: 4 sets, Hamstrings: 2 sets.
Notes: Two days in a row at the gym.
May 30, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy Training: 16 sets - 60 minutes - Back: 4 sets, Biceps: 4 sets, Triceps: 4 sets, Quads: 4 sets.
Notes: A great workout, simply!
May 27, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy Training: 16 sets - 60 minutes - Shoulders: 2 sets, Back: 2 sets, Chest: 2 sets, Biceps: 2 sets, Triceps: 4 sets, Quads: 4 sets.
Notes: Really nice to be back in the gym again!
May 26, 2026 - Time: 30 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: A short walk with my wife.
May 25, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: Another short walk in the neighborhood.
May 23, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: I walked for half an hour in the neighborhood.
May 21, 2026 - Time: 60 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: I've been working so much, but I'll start exercising again soon.
May 17, 2026 - Time: 60 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: An hour-long walk around Chaweng Lake with my wife. It was rainy and a bit windy at first, but the weather eventually settled down.
May 14, 2026 - Time: 150 minutes - Location: Elite Gym and Fitness + Chaweng, Koh Samui, Thailand
Workout 1: Hypertrophy training: 24 sets - 90 minutes - Shoulders: 4 sets, Back: 8 sets, Biceps: 4 sets, Triceps: 4 sets, Quads: 4 sets.
Workout 2: Power walking: 60 minutes.
Notes: A long workout. Not the best energy towards the end, but I just have to keep going!
May 13, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: Just a 30-minute morning walk.
May 12, 2026 - Time: 60 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: Another hour-long evening walk by Chaweng Lake with my wife.
May 11, 2026 - Time: 90 minutes - Location: Lamai + Elite Gym and Fitness, Koh Samui, Thailand
Workout 1: Hypertrophy Training: 16 sets - 60 minutes - Shoulders: 4 sets, Chest: 3 sets, Biceps: 3 sets, Triceps: 4 sets, Quads: 2 sets.
Workout 2: Power walking: 30 minutes.
Notes: Significantly less pain in the lower back. Great!
May 10, 2026 - Time: 60 minutes - Location: Chaweng, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: An evening walk around the Chaweng Lake with my wife.
May 8, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: I walked 30 minutes to a friend to wish him a happy birthday, then walked 30 minutes home.
May 7, 2026 - Time: 90 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 24 sets - 90 minutes - Back: 3 sets, Chest: 5 sets, Biceps: 5 sets, Triceps: 5 sets, Hamstrings: 2 sets, Abs: 2 sets, Farmer's hold: 2 sets.
Notes: Heavy focus on the eccentric phase of many exercises.
May 5, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: Since I've been training quite a bit at the beginning of the week, I had to take a semi-rest-day. So I just did a 30 minute brisk walk.
May 4, 2026 - Time: 120 minutes - Location: Lamai + Elite Gym and Fitness, Koh Samui, Thailand
Workout 1: Power walking: 30 minutes.
Workout 2: Hypertrophy training: 24 sets - 90 minutes - Shoulders: 5 sets, Back: 5 sets, Biceps: 5 sets, Triceps: 5 sets, Front Thighs: 4 sets.
Notes: A great workout, simply put!
May 3, 2026 - Time: 90 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 90 minutes.
Notes: I still have some discomfort in my lower back and am therefore avoiding deadlifting, kickboxing and other martial arts until it has improved.
May 2, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: One hour walk in the neighborhood, just before midnight.
May 1, 2026 - Time: 90 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 24 sets - 90 minutes - Shoulders: 3 sets, Back: 6 sets, Chest: 3 sets, Biceps: 3 sets, Triceps: 3 sets, Forearms: 2 sets, Quads: 2 sets, Hamstrings: 2 sets.
Notes: It is really nice to be back at the gym again! Due to calorie restriction I was quite tired and worn out towards the end of the workout, but it's just to do what you should.
April 29, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: I've been working a lot lately so just a short walk today as well. Starting from May 1, I will hit the gym again!
April 28, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: Still just walking...
April 27, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: Power walking again!
April 26, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: An hour-long walk around the neighborhood. This week, I got in a bit less training and exercise than I had planned, but next week it’s full steam ahead again!
April 25, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 16 sets - 60 minutes - Deadlift: 2 sets, Back: 3 sets, Chest: 3 sets, Biceps: 3 sets, Triceps: 3 sets, Quads: 2 sets.
Notes: Slightly dizzy at the gym today due to caloric restriction all day.
April 22, 2026 - Time: 60 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 16 sets - 60 minutes - Back: 5 sets, Chest: 3 sets, Biceps: 3 sets, Triceps: 3 sets, Quads: 2 sets.
Notes: Another good day at the gym and I felt pretty strong.
April 21, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: Pretty much like yesterday - I had a late evening walk in our neighborhood. Nice for clearing your mind.
April 20, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: An hour's walk in our neighborhood.
April 19, 2026 - Time: 210 minutes - Location: Lamai + Elite Gym and Fitness, Koh Samui, Thailand
Workout 1: Hypertrophy training: 24 sets - 90 minutes - Shoulders: 2 sets, Back: 4 sets, Chest: 2 sets, Biceps: 2 sets, Triceps: 2 sets, Forearms: 2 sets, Abs: 2 sets, Quads: 2 sets, Calves: 2 sets, Farmer's walk: 4 sets.
Workout 2: Kickboxing: 60 minutes - Shadowboxing and punching ball.
Workout 3: Power walking: 30 minutes.
Workout 4: Prehab and rehab exercises: 30 minutes.
Notes: A very long workout, both at home and at the gym. I didn’t follow my routine exactly due to some lower back issues, but I still completed 72 sets this week, as planned. I also completed all the cardio I had planned.
April 18, 2026 - Time: 60 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 60 minutes.
Notes: I walked from our house to the central Lamai, and back.
April 17, 2026 - Time: 90 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 24 sets - 90 minutes - Deadlift: 6 sets, Back: 4 sets, Chest: 4 sets, Biceps: 4 sets, Triceps: 4 sets, Hamstrings: 2 sets.
Notes: I’ve had some minor lower back issues lately, but the deadlift felt good!
April 16, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Power walking: 30 minutes.
Notes: Just a short walk close to our house.
April 15, 2026 - Time: 90 minutes - Location: Elite Gym and Fitness, Koh Samui, Thailand
Workout: Hypertrophy training: 24 sets - 90 minutes - Shoulders: 4 sets, Back: 8 sets, Chest: 2 sets, Biceps: 2 sets, Triceps: 2 sets, Forearms: 2 sets, Quads: 2 sets, Hamstrings: 2 sets.
Notes: My shoulders are as good as pain-free now. Wonderful!
April 14, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Kickboxing: 30 minutes - Shadowboxing and technique training.
Notes: About the same as yesterday. Shadowboxing and techniques.
April 13, 2026 - Time: 30 minutes - Location: Lamai, Koh Samui, Thailand
Workout: Kickboxing: 30 minutes - Shadowboxing and technique training.
Notes: It’s Thai New Year today, so I’ll be taking it easy at the start of the week.
