Barbonfiber Corp
Personal FIT Ops
Calisthenics rotation, Aug 10 – Sep 8, 2026. No gym, park bar work, early wake, fasted training, home before the day starts.
Rotation calendar
Six-day pattern, recycled weekly. Tap any day for the circuit and form references. Run/test days scale up week to week — see the running progression below.
Upper Push/Pull
Monday, August 10
- 4 rounds × max-2 repsPush-ups▶ Form check
- 4 rounds × max reps or 30–45s hangPull-ups / dead hangs (park bar)▶ Form check
- 3 rounds × 8–12Dips (bench or bar)
- 3 rounds × 20 tapsPlank shoulder taps▶ Form check
Running progression
You haven't broken ~3.5 mi in the last year, so mileage builds conservatively — Tue/Fri stay interval-based, Sat is the long day where distance actually climbs.
| Week | Tue | Fri | Sat (long) |
|---|---|---|---|
| 1 (Aug 10) | 5 × (3 min run / 2 min walk) | Same as Tue | 2.0 mi easy, continuous |
| 2 (Aug 17) | 6 × (4 min run / 1 min walk) | Same as Tue | 2.5 mi easy |
| 3 (Aug 24) | 25–30 min mostly continuous jog | 20 min tempo pace | 3.0 mi |
| 4 (Aug 31) | 30 min continuous run | Intervals: 6 × 400m faster pace | 3.5–4.0 mi |
| 5 (Sep 7–8) | Repeat Week 4 pattern — hold, don't push further until this locks in. | ||
Form references
Training solo means form checks matter more, not less. NASM references below — same movements used in the daily circuits.
Diet — Mediterranean, leaned down
Staying on Mediterranean with Sydney rather than running a separate keto track — one shared kitchen, one shared grocery list, easier to sustain than two diets under one roof. The lever for actual weight loss isn't switching diets, it's tightening the version you're already good at.
Your lean: keep the Mediterranean base — olive oil, vegetables, legumes, fish, whole grains — but shift your personal plate toward the lower-carb end of that spectrum: more of the protein and vegetable portion, smaller portion of bread/pasta/rice, since keto worked for you before and you know you tolerate lower carb well. This isn't a second diet, it's just where your fork lands within the same meals.
Fasted training: since you feel better training empty, keep it that way — just don't skip electrolytes/water before a 45–60 min morning session, especially once late-summer heat pushes sweat rate up even in the cool window. First food of the day becomes recovery — protein-forward, e.g. eggs with vegetables and olive oil, or Greek yogurt with nuts — within an hour or two of finishing.
Practical target: track loosely for 2–3 weeks to find your actual maintenance level, then aim ~300–500 cal/day under that. Stress-related weight gain tends to come back off fastest with consistency on the training side plus a moderate, sustainable deficit — not an aggressive cut layered on top of a new training load.