I am my own Sensei now. As someone who never has done a work-out on a regular basis I am beginning to feel the neglegtance of my body. Just recently got diagnosed with "Scapula alata". Counting reps and sets never worked for me because my mind wanders all the time and gets distracted so easily that I always lose track. Instead of counting I will simply measure the outcome, i.e changes in my body. For my documentation, I took inspiration from John Walker's method of tracking moving averages during his weight-loss journey, but I’m using different metrics like BMI, visceral fat and upper-arm circumference. It's like Muhammad Ali said: Don't count the days, make the days count.... Yeah, but weeks after writing these lines, I still hadn’t followed any program. I had absolutely zero motivation. There’s no need for me to have strong arms in my life, no situation in which physical strength would be necessary, no future war against Nazi hooligans (hopefully), and least of all, no woman to impress with my body. I embrace the decay.

1. What to measure?
Weight, with know height I can calculate my BMI. The Upper arm circumference does not necessarily correlate with strength, but I will use it as a proxy anyway.Waist circumference and Thigh circumference are needed for the visceral-fat-calculator.
2. How to measure?
I use a tailor's tape measure and moles on my upper arms as reference points. Monthwise measurements will suffice as changes on bodies are slow to appear.
3. What to do?
Excercises
• I do the Spider Walk whenever I can.
• When I brush me teeth, I close my eyes and stand on one leg to train my balance.
On some days I use none of my hands and every other day I use only one hand. Blindfolded for one day at home and no legs another.
4. How can I document my progress?
Plot metrics over time.

Mondays and Thursdays and lower body on Tuesdays and Fridays, which allowed for at least 72 hours of recovery between body parts. For a very long time I disregarded giving a shit on my looks, hair, shaving etc.... I still do haha. Extra. Why measure things at all? plot 29,5 cm right arm 01.08.2026

1. Woche

Mo	Di	Mi	Do	Fr	Sa	So
V