JANUARY 5th, 2026

DAY 5 — SET THE STANDARD EARLY

Kia ora whānau — Jamie here.

Day 5.

Still early — but this is where standards start to lock in.

Not later.

Not when it gets serious.

Now.

Because whatever you allow in the first week becomes the baseline.

Cut reps now? You’ll cut them later.

Shorten sessions now? You’ll shorten them later.

So today was about raising the expectation — just slightly.

Not reckless.

Not extreme.

Just enough to say:

This is how we train now.

TRAINING LOG – DAY 5: BUILDING THE BASE

SIMULATION

Date: January 5, 2026

Location: Outdoor space / home base

Equipment: Bodyweight, light dumbbells (optional), space to move

SESSION OVERVIEW

Warm-up (10–12 min)

5 min easy walk

Joint prep: ankles, knees, hips, shoulders

10 air squats

10 push-ups

10 hip hinges

1 min deep squat hold + nasal breathing

MAIN WORKOUT (4 ROUNDS)

A. Air Squats

20 reps

Controlled tempo, full depth.

B. Push-Ups

12–15 reps

Stay tight, no collapsing.

C. Dumbbell Row (or bodyweight row)

12 reps per side

Strong pull, controlled return.

D. Walking Lunges

12 steps per leg

Balance and posture.

E. Plank Hold

60 seconds

Steady breath, no movement.

Rest 60–90 seconds between rounds.

MOVEMENT FINISHER

Carry or Walk

35–45 minutes

Light-to-moderate load (if available)

Steady pace

Focus: posture, breathing, rhythm.

COOLDOWN (5–10 min)

Slow walk

Hamstrings, hips, calves

Chest and shoulders

Supine breathing x 3–5 minutes

NOTES / REFLECTION

Slight increase in volume noticeable today

Legs and shoulders adapting to daily work

Breathing improving but still needs focus

Mentally, starting to accept this as routine

Day 5 is where it starts to feel less like a challenge

and more like a standard.

That’s the shift.

Not chasing motivation.

Not relying on feeling good.

Just showing up — and doing the work properly.

Set it early.

Hold it daily.

Endure.

Jamie Te Huia