Barbonfiber Corp
Personal FIT Ops
Calisthenics rotation, Aug 10 – Oct 28, 2026. Pivot applied Sept 16 — progression bump on static days, Monday converts to hybrid trail circuit from Sept 21.
Rotation calendar
Tap any day for the circuit — reps/sets adjust live with the +/- controls, then log what you actually did to generate a receipt. Bumped scheme applies from Sept 16; Monday becomes a hybrid trail circuit from Sept 21.
Upper Push/Pull
Monday, August 10
Progress log
Every saved workout lands here — tap an entry to pull its receipt back up. Stored locally in this browser, so the screenshot is your permanent copy, not this list.
Running progression
You hadn't broken ~3.5 mi in over a year at the start, so mileage built conservatively — Tue/Fri stay interval-based, Sat is the long day where distance climbs. Week 4 pace holds from Week 5 onward.
| 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 on) | Hold Week 4 pace — build tolerance, don't push distance further yet | ||
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.
Your lean: more of the protein/vegetable portion, smaller portion of bread/pasta/rice — same meals, different plate ratio.
Fasted training: water/fruit only pre-workout. First food is recovery — protein-forward, within an hour or two of finishing.
Eating structure: no calorie counting. Post-workout meal ~7:15 AM through dinner ending 6:00 PM — nothing after. That single rule does most of the work.