JANUARY 30, 2026

DAY 30 — THIRTY DAYS IN, STILL MOVING FORWARD

Kia ora whānau — Jamie here.a

Day 30.

No celebration.
No checkpoint photo.
No easing up.

Just another day where the body is asked to do what it’s been training for.

Thirty days in, the novelty is gone.
What’s left is habit, discipline, and intent.

Today’s focus was simple:
Move, carry, and work — without needing motivation.

Because in real life, motivation doesn’t show up on schedule.

TRAINING LOG – DAY 30: FULL-SPECTRUM FUNCTION

SIMULATION

Date: January 30, 2026
Location: Home base / commercial gym + outdoors
Equipment: Barbell, weighted vest, heavy ruck, dumbbells

SESSION OVERVIEW

Warm-up (12 min):

5 min easy row or bike

Dynamic joint prep (hips, ankles, shoulders, spine)

Empty bar flow x 2 rounds
(Deadlift → Row → Front Squat → Press)

1 min nasal breathing, tall posture

MAIN WORKOUT — TOTAL BODY STRENGTH

A. Barbell Front Squat

5 sets x 5 reps

Moderate load (RPE 7)

Clean reps, full brace

B. Barbell Deadlift

4 sets x 4 reps

Reset every rep

No touch-and-go

C. Dumbbell Farmer Carry

4 rounds x 50–70 meters

Heavy, controlled, upright

Rest 90–120 seconds between sets.

SECOND BLOCK — VESTED ENGINE

D. Weighted Vest Circuit (4 ROUNDS):

Push-Ups: 20 reps

Box Step-Ups: 12 reps per leg

Air Squats: 20 reps

Standing Rest: 60 sec
(Hands off knees, breathe)

FINAL BLOCK — RUCK TO CLOSE

Ruck March:

60 minutes

Moderate load

Smooth pace

No music

Focus: posture, breath, rhythm

Finish how you start — controlled.

COOLDOWN (10–12 min):

Slow walk

Hips, calves, hamstrings

Thoracic mobility

Supine breathing x 5 minutes

NOTES / REFLECTION

Strength felt steady — not forced

Carries remain the great equalizer

Vest work taxed the lungs more than muscles

Ruck closed the session mentally, not physically

Thirty days doesn’t make you ready.
It makes you consistent.

And consistency is what carries you through the next seventy.

No finish line yet.
Just forward motion.

Endure.

Jamie Te Huia