The blog
Practical, no-nonsense training advice. How to train well, track your progress properly and stay in shape for the long run.
The condo gym workout
Training
The condo gym workout: a full-body plan with just dumbbells and a bench
Most Bangkok condo gyms only have dumbbells and a bench. Here's a full-body plan that builds real strength and muscle with exactly that.
1 October 2026 · 6 min readBuilding muscle after 40
Training over 40
Building muscle after 40: what actually changes, and what doesn't
What really changes in your body after 40, what stays the same, and six practical adjustments to keep getting stronger and leaner.
1 October 2026 · 6 min readWhy the scale lies
Tracking progress
Why the scale lies: how to read your weight properly
Why your weight jumps 1 to 2 kg day to day, how to weigh yourself properly, and how to read the trend so it works for you.
1 October 2026 · 6 min read