60-something, and still training most days: Capoeira, yoga, weights, movement. What did you log this week?
London, UK
Joined April 2008
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rucking propaganda lands because you can do it daily. proof of work is the boring carry you can repeat
You can hate me for this, but I will continue to push rucking propaganda on my X page.
Rucking is one of the best forms of general conditioning you can do. Why?
Because you can do it daily.
It is not a high impact training mechanism like running is which is known for causing chronic injuries.
I'm of course a fan of sprinting, but again, it is a short high impact exercise that can cause injury.
Rucking you can do daily with almost no worry of injury or excessive stress accumulation IF YOU DO IT CORRECTLY. It's just walking on steroids.
There are FIVE things I focus on and tell everyone who wants to get into rucking.
1. Start LIGHT. Too many people want to play hero and army ranger. Don't. Guys, start with 15-20lbs. Ladies start with 10-15lbs. No more than 10-12% of your bodyweight. This is what allows you to do this daily. Too much weight creates too much stress and impact when you are not trained, and affects the whole purpose of daily GPP or conditioning work. You're not trying to kill yourself, you're building conditioning and momentum by doing this daily.
2. Socks and shoes/boots matter. Especially if you do a lot of outdoor trails. I learned this the hard way. Long hikes and rucks with boots that have hot spots that cause blisters, and bad socks are a killer. I swear by the GoRuck socks (I've tried a lot of wool socks too) and the Mac-V1 high speed mid top boots. But find the right boot or shoes for you so you don't accumulate blisters. NO cotton socks. Merino Wool. Find good walking shoes if you are just walking on concrete paths.
3. Weight is not the only factor in Rucking. Pace/time and distance are as well. Everyone wants to move up in weight instantly once the 20lb pack feels really light after a few weeks. But how fast are you going? How far are you going? I don't move up in weight until I can almost crack 12 min. speed walking miles for 4.1 miles on forest terrain. You should think about all these factors before going up in weight. Weight is the impact portion of the training. Patience is a virtue here.
4. Daily habit. This is what this is. Not a 2-3x a week. It's 5-7 days a week. Why? You get outside, you get the body moving, you maintain conditioning, you get better. You do not feel destroyed afterwards like from running. You feel energized from the runners high effect, and feel accomplished. You get fresh air. You sweat. All this with mitigating the negative effects of performance based exercise that pushes your body, increases risks of chronic and acute injury, and needs excess recovery.
5. You can do it anywhere. Any time. With your family. Pushing the stroller. Walking the dog. On vacation. Morning, night, afternoon, summer to winter. Alone, with friends, with family. All you need is your rucksack. No excuses. Get out and enjoy God's creation and get stronger and more fit in the process.
Start rucking!
reverse lunges for balance, then mobility to finish. proof of work is the boring reps you can repeat
LEG DAY. PROOF OF WORK. BUILT, NOT PRINTED. ₿🔥
Back squats for strength. Reverse lunges for balance. Trap bar deadlifts for power. Step-downs for control. Calf raises for resilience. Planks and mobility to finish strong.
Every rep is proof of work. No shortcuts. No easy money. Just consistency, discipline and long-term conviction.
Train your legs. Strengthen your body. Stack your sats.
Built on strength. Driven by discipline. Grounded in the Bitcoin Standard. ₿
#Bitcoin #ProofOfWork #BitcoinStandard
nobody notices day one. you notice day three hundred. that's the whole trick with pull-ups
i want to do push-ups and pull-ups every day for the rest of my life.
in 2024 i did 5,000 pull-ups, about 14 a day. i went from 5 in a row to 17 and did my first muscle-up.
what surprised me most was that no single day felt like it mattered.
on day 1 nothing happens, and on day 10 you still look and feel exactly the same. that's why it's so easy to stop, and why most people do. but if you keep going, all those small days add up to something one hard workout could never give you. 14 pull-ups a day turned into 5,000 in a year, and they changed my head as much as my body.
i think this is true for almost everything worth having, not just push-ups. we just don't notice it, because the results show up so late that most of us have given up long before.
i want to use that on purpose and see where it leads if i never stop. what do three years of this do to a body? what about ten?
the problem is that motivation doesn't last that long, at least not for me. that's why i built an app that keeps me honest instead. every day i train fills a square on my profile, and every day i skip stays empty for good, where everyone can see it. it roasts me when i'm lazy, and there's a public leaderboard, so i'm not doing this alone.
and of course i completely over-engineered it:
- built for X, with X login
- an MCP server, so your AI agent can log and analyse your sets
- a 1v1 mode: pick a rival and see your reps side by side
- pretty graphs
- monthly and yearly targets
- works offline as a PWA
- confetti
- and much more …
so let's make it an actual challenge: who on X can CONSISTENTLY do more reps than me?
@bryan_johnson @levelsio @marclou, you three are the best proof of compounding i know.
can you outrep me?
outrep dot cc
the trick for me was making the session small enough that skipping it felt silly. ten minutes still counts as showing up
my floor on a busy day is 30 minutes (10m various+10m weights+10m Capoeira). a few squats and push-ups before the laptop opens, and the day has already moved. that's how I keep moving for life. what's the shortest session you still count?
Science of Staying Well
Can you stay fit with just ten minutes of exercise? Here's what busy professionals should kow
Lack of time is one of the most common reasons people give for not exercising. Yet physical activity need not mean spending an hour at the gym every day.
Read my weekly column published in the WEEK.
theweek.in/news/health/2026/…
@TheWeekLive @tisha_jaco
monday rule: the session gets booked before the meetings do. if it's not in the calendar, it doesn't happen. do you book your training or squeeze it in?
$100M raised before the gun even goes off. every runner out there today is carrying someone else's reason too
🏃♀️ NEW YORK CITY MARATHON SURPASSES $100 MILLION IN CHARITY FUNDRAISING BEFORE RACE DAY!
The 2026 TCS New York City Marathon has reached a historic fundraising milestone, with more than $100 million raised for charity before the starting gun even fires on November 1.
Confirmed by New York Road Runners, the total is already at least $20 million higher than the previous year's final figure of $80 million.
The record-breaking effort is powered by more than 670 official charity partners, the largest number in the event's history. Around 60% of these organisations are based in New York City, supporting causes and communities across the region.
The milestone also coincides with the 50th anniversary of the marathon's five-borough course and the 20th anniversary of its Official Charity Partner Program, which has generated nearly $700 million for more than 1,000 nonprofits since 2006.
With nearly 60,000 runners expected to take part, the fundraising total could climb even further.
📸: @nycmarathon / @backleftmedia
#NYCMarathon #MarathonRunning #CharityFundraising #BOXROX
Keep moving is my moto
Sarcopenia as a manifestation of systemic energetic failure with ageing
thelancet.com/journals/lanhl…
I run and I lift. Doing both is how I keep moving in my sixties. What's your mix?
It was previously believed that combining aerobic and resistance training could compromise strength and muscle hypertrophy. However, recent meta-analytic findings have challenged this notion (PMID: 34757594).
A new study by Gomes et al. (PMID: 42949799) provides additional insight into the topic. Researchers randomized 30 resistance-trained young men to perform either RT alone, endurance training alone, or concurrent training (RT + endurance). The 11-week RT program initially emphasized maximal strength before shifting toward explosive strength and power development.
Contrary to current meta-analytic findings, results showed statistically similar increases in muscle hypertrophy for RT-only and concurrent training; however, relative gains were appreciably greater with RT alone (17.0% vs. 8.8%). For isometric strength, RT alone significantly increased maximal isometric strength (+18.4%), whereas concurrent training did not produce a significant improvement. Measures of power did not indicate meaningful differences between conditions
These results are particularly interesting given that the aerobic protocol consisted of just three 30-minute treadmill running sessions per week, performed after RT. Although the running intensity progressed from moderate to relatively vigorous levels, the overall aerobic volume was fairly modest and seemingly unlikely to impose excessive physiological demands.
Putting the findings into perspective with the totality of the evidence, the study raises interesting questions about the potential interference effect of concurrent training. One important consideration is that the participants were relatively well-trained, whereas most previous research has involved untrained individuals. It's therefore possible that training status influences the extent to which cardio interferes with strength and hypertrophy adaptations.
That said, the relatively small sample size warrants caution, particularly when interpreting the relative differences in hypertrophy.
Bottom line: The findings suggest that the interference effect may be more nuanced than previously thought, potentially depending on training status, the specific adaptation being measured, and how the training program is structured. More research in trained populations is needed before drawing firm conclusions.
ovid.com/jnls/nsca-jscr/full…
last-minute training talk the week of New York is my favourite kind of chat. by now the work's done, it's just keeping the legs fresh
New episode! #AmazingRace brothers Adam and Joseph Abdin join Sharon before they run the NYC Marathon on Sunday.
They talk last-minute training, whether they’d go back for TAR40 and why Joseph wants Adam in the Big Brother house. youtu.be/HiZyba-V5W4
I'm in. Hopefully it will spread to other countries quickly.
I think that this is a very important article. With time, we are likely to see medical cities in China going providing access to new medicines to patients globally. Not sure why nobody is working on such a mega project yet.
In 2019, I travelled to Hainan with my friend Wei-Wu He and @Dr_Bischof to see the local hospitals and even thought about setting up a site there as I thought that some form of plaque was inevitable and living on the island would be a benefit (btw. it hit 2 weeks after my trip to Hainan and it turned out that being on the island makes no difference). I saw massive hospital overbuild with massive and mostly empty hospitals. I wonder if it has changed - need to ask someone in Hainan.
wsj.com/health/healthcare/pa…
former champions on one start line. Sunday's going to be a good one
Three former champions will renew their rivalry at the New York City Marathon on Sunday.
Reigning champion Benson Kipruto will lead a strong Kenyan contingent as they seek to extend the country’s dominance at one of the world’s most prestigious road races.
Read more: zurl.co/EXM1p
clocks go back the same weekend as New York. an extra hour's sleep, then 26.2 miles to watch
Fall Back, Tune In — How to Watch the 2026 New York City Marathon bit.ly/4yNWdJu
ALT Fall Back, Tune In — How to Watch the 2026 New York City Marathon
150 minutes is where my week starts, not where it ends. Runs, capoeira, a bit of yoga. That's how I keep moving. What does your week look like?
🚨 How much exercise does your heart really need? ❤️ 🤔
Why 150 minutes a week is the floor, not the ceiling 📈
Don't miss this NEW #BJSMBlog ✅
➡️ bit.ly/47Wxp7n
