My Workouts - April, 2026
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:
Small Utopia + 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:
Small Utopia, 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:
Small Utopia, 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:
Small Utopia, 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.
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Earlier workouts:
