Section 01

Your Profile — Summary

Stats: 38M, 5'10", 200lb, desk job (low physical demand), 7 hrs sleep, low stress, medically cleared to exercise (hiatus hernia, managed with omeprazole — not a training limiter).

Training history: a consistent 4-day CrossFit-style hybrid for ~8 weeks — running, a high-intensity circuit day (bodyweight squats/press-ups/dips, or a barbell AMRAP), and an upper-body push-pull day. Full commercial gym access. Strong adherence — 7-8 of 8 sessions completed on every tracked day.

Strengths
  • Excellent consistency and work capacity. The single biggest predictor of long-term success — and you already have it.
  • Solid upper-body pushing/pulling strength. DB bench progressed 30kg→38kg, pull-up AMRAP 32→35, in 8 weeks.
  • Deadlift technique/loading is fine at 70kg×25 reps, progressing toward 30.
  • High pain tolerance and engine — an asset once aimed correctly.
Weaknesses
  • Almost no dedicated lower-body strength beyond fatigued bodyweight squats and deadlifts.
  • Zero direct calf/ankle/tib-anterior work, despite years of calf pain.
  • Running has plateaued, not progressed. Week 1: 8:33/km. Week 7: 9:45/km — slower.
  • High-intensity bias — AMRAPs and Tabata add fatigue without building the aerobic base your goals need.
Prepared from your uploaded workout tracker and intake answers — updates as new data comes in.