via YouTube https://www.youtube.com/watch?v=9qeXxAtV76Y
📅 4th of March – Rank 1 Rookie Runner 🏃♂️
🌅 Morning Reflections & Scheduling Chaos
⏰ Time Check: 9:51 AM – This is actually the second time I’m filming this vlog. First time around, I had my mic in my pocket instead of clipped on, so… yeah, that wasn’t going to work. Take two!
📅 **Plan vs. Reality:**
- 💡 Original Plan: Health assessment at **10:30 AM**, gym after, then chiropractor at **2:00 PM**.
- 🔄 What Actually Happened: Health assessment got moved to **12:30 PM**, leaving me with some awkward downtime.
🏋️ **Decision:** Instead of sitting around doing nothing, I **hit the gym before the health assessment**—even though I was advised against it. In a real emergency response situation, you don’t get to pick whether or not you worked out that day, so I figured I’d push through.
🔥 Takeaway: Adapt and overcome. Plans change, but commitment stays the same.
🏋️ Gym Session – Pull Day Gains
💪 **Workout Breakdown:**
- 🏋️ **Deadlifts:** Started light at **10kg per side**. Felt tight, so I tested **20kg per side**, but my lower back wasn’t having it. Decided to be smart and stop.
- 💪 **Close Grip Low Row (Cable Machine):** 2 warm-up sets, then 4 working sets.
- 🤷 **Assisted Chin-Ups:** 4 sets, averaging **8 reps per set**.
- 🔥 **Close Grip Pulldowns:** Focused on **higher reps (12 per set)**.
- 🏋️ **Barbell Rows:** 3 sets at **10kg per side**.
- 🦵 **45-Degree Pull-Throughs:** Noticed my **left side was failing faster** than my right—another reason I needed the chiropractor today.
- 🔄 **Rear Delt Cable Flys:** 4 sets instead of using the usual machine.
- 💪 **Standing EZ Bar Curls:** 10 reps per set, started with **20kg for 2 sets**, then dropped to **15kg** for the last two.
- 💪 **Incline Hammer Dumbbell Curls:** 3 sets to finish off.
🚀 **Skipped cardio** to make it to my health assessment on time.
🔥 Takeaway: **Listening to my body** is more important than ego-lifting.
📚 Mindfulness & Gratitude Check-In
- 🙏 Grateful for: Peanut butter and my NutriBullet. Made a **protein peanut butter frappe** last night, and it was *chef’s kiss* for curbing sweet cravings.
- 👍 Compliment to Myself: I’m making **better food choices**, finding alternatives to junk food cravings.
🔥 Takeaway: **Small food swaps** make long-term habits sustainable.
💉 Health Assessment & Unexpected Connections
🏥 **Wait Time:** My **12:30 PM appointment didn’t start until nearly 1:30 PM**—glad I brought my book! Ended up reading for almost an hour.
🔥 **Results:** Exceptional ranking across the board—apparently, I’m in **great shape for my age.**
Coolest Moments:
- 🎌 **The nurse recognized my anime tattoos!** She must’ve been Japanese, and we had a quick chat about anime. Unexpected but cool.
- 📖 **Doctor saw me reading Tim Ferriss’ *Tribe of Mentors* and was a fan.** We talked about *Tools of Titans*, Wim Hof, Charles Poliquin, and the ketogenic diet.
🔥 Takeaway: Finding **like-minded people** in unexpected places is always awesome.
🍽️ Family Dinner & Catching Up with Mom
📞 **Realized I hadn’t seen Mom in 3 months.** Been telling myself, “We live in the same town, I’ll see her anytime.” And then never actually making the time.
- 🍜 **Went out for dinner** at our usual Korean restaurant.
- 🍦 **Followed it up with Gelatissimo**—our tradition.
- 💬 **Had a deep catch-up** about life, fitness, and the fact that I look leaner even though I weigh more than I did at Christmas.
🔥 Takeaway: Don’t take family for granted—**make the time** before too much time passes.
🏃 Rookie Runner Rank 1 Unlocked!
- 🏃 **New total distance:** 51.5 KM
- 🎖️ **Earned 100 XP** for reaching Rank 1.
🔥 Takeaway: The **consistency is paying off**—new rank unlocked!
📊 XP Tracking & Level Ups
📌 Total XP Progress (March 4th Update):
- ✅ Gym: **35.7 hours** – Strength progress continues.
- ✅ Guitar: **12.20 hours** – No practice today, but still steady.
- ✅ Reading:** **11.16 hours** – Almost at the next XP milestone.
- ✅ Running: **51.5 KM** – **Rank 1 Rookie Runner achieved!**
🔥 New XP Earned:
- 🏃 **Rank 1 Rookie Runner (100 XP)**
- 🎓 **Rank 1 Apprentice Scholar (100 XP)**
- 🥤 **Two months soft drink-free (50 XP)**
- 🍻 **Two months alcohol-free (50 XP)**
🔥 **Current XP Total:** **600 XP** – Officially **Rank 1 Adventurer!** 🚀
🎯 Looking Ahead & Future Plans
- 🏋️ **Keep progressing in the gym**—aim for better deadlift form.
- 🎸 **Increase guitar practice time**—thinking about **buying a Hello Kitty guitar.**
- 📖 **Read more to reach the next XP milestone.**
- 🏃 **Keep running and set a new goal for March.**
🔥 Takeaway: **Ranked up, hit goals, and spent quality time with family—great day overall!**
🔥 Final Thoughts
💡 Biggest Wins Today:
- ✅ **Hit Rank 1 Rookie Runner** – Passed 50 KM!
- ✅ **Had an amazing conversation** with a doctor about *Tribe of Mentors*.
- ✅ **Spent quality time with Mom** after months of putting it off.
“You’re enough. You’ve got this. Keep moving forward and crushing those goals!” 🚀
