🏋️ Exercise & Fitness Log 🔗

A personal log of goals, personal records, calisthenics progress, and fitness philosophies.

🎯 Goals 🔗

🏋️ Strength: Lift weights and practice calisthenics weekly.
🏃 Endurance: Run weekly.

🏋️‍♂️ Weights: 1RM Personal Records 🔗

Lift	Weight (kg)
Squat	105 kg
Bench Press	80 kg
Deadlift	135 kg

🤸‍♂️ Calisthenics Progressions 🔗

Tracking movement mastery and current progression steps.

Handstand: Free-standing
Planche: Tuck → Advanced; Tuck → Tuck handstand
Back Lever: Advanced → Straddle
Front Lever: Advanced → Straddle
Muscle Up: Swing; False grip
L-sit: Full → V-sit
Pistol Squat: Full (elevated heel)
Flexibility & Core:
- Hamstring stretch
- Stomach vacuum

🧠 Fitness Principles & Habits 🔗

🗓️ Consistency is Key 🔗

I exercise at the same time of day on the same day(s) of the week to maintain a strong habit.

⚖️ Seasonal Bulking & Cutting 🔗

Winter (Bulk): Focused on gaining muscle (accepting a little fat gain).
Summer (Cut): Focused on losing fat (accepting a little muscle loss).

🏃 Low-Intensity Cardio 🔗

During the summer, I run up to 2h 30min per day on most sunny days. I stick to a low heart rate and wear minimalistic shoes to maximize fat loss and aerobic efficiency.

✈️ Adapting While Traveling 🔗

When on the road, I remain flexible: I use a local gym, stick to body-weight exercises, or simply take a rest day.

📊 Data Tracking 🔗

Strength: I track sets, reps, and weights.
Cardio: I track run distance and speed.

🛠️ Tools & Apps 🔗

📱 Current Stack 🔗

Spreadsheet: To track barbell workouts.
Strava: To track runs.

🗄️ Past Tools Archive 🔗

Wearables: Garmin watch (run/swim), Fitbit (sleep, steps, resting heart rate).
Running: Runkeeper (training for specific km runs).
Strength/Barbell: StrongLifts app.
Bodyweight & Calisthenics: Moov, Freeletics, Thenics, Thenx, Insanity videos.
HIIT: Guerilla Cardio PDF.

📝 Posts 🔗

📝 Mastering Gravity: The Physics of Levered Bodyweight Exercises
Why height and torque make levered calisthenics movements exponentially harder for taller athletes, along with a breakdown of 8 iconic static holds.
📝 Training Smart: My Experience with the '180 Formula' for Aerobic Fitness
When it comes to building endurance, Dr. Phil Maffetone's '180 Formula' teaches your body to build a massive aerobic base by strictly controlling your heart rate during workouts.
📝 StrongLifts 5x5 Workout and App: A Long-Term Review
When it comes to building raw strength and muscle, complexity is often the enemy of progress. Here is my long-term review of the StrongLifts 5x5 workout program, companion app, and personal modifications.
📝 Defy Gravity: How to Maximize Your Dead Hang Duration
Maximizing your time on a pull-up bar is not just about having a vice-like grip. It is an exercise in extreme mechanical efficiency. Every unnecessary muscle contraction drains energy, and every millimeter of skin slippage brings you closer to failure.

📚 Download My Free Ebook 🔗

Get the curated offline edition of Kaue's Way of Life—a practical field guide to optimizing 🍏 Health, 💰 Wealth, ❤️ Love, and 🧘 Meaning.

Kaue's Way of Life

💬 Comments & Discussion 🔗

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Updated on Oct 11, 2026.

DISCLAIMER: The content on this site is for informational and educational purposes only and does not constitute medical, psychological, financial, investment, tax, or legal advice. The ideas, curation, and opinions presented here are my own and do not represent those of my employer. Book, lecture, and article summaries are independent educational commentary and remain the intellectual property of their respective authors. AI tools may be used to assist with editing, formatting, and synthesis; while every effort is made to ensure accuracy, errors may occur. PRIVACY: This site uses third-party services for comments (giscus / GitHub Discussions) and embedded media (YouTube), which may process visitor IP addresses and cookies in accordance with their respective privacy policies.