Hey there! If you’ve been following my journey on my What I’m Doing Now page, you know I’m all about experiments that spark growth, like my semen retention challenge . This time, I’m diving into a 12-week fitness challenge to build strength, endurance, and resilience while keeping it fun. Inspired by German “Kampfschwimmer” (Navy SEAL equivalent) and functional fitness YouTube channels, I’ve crafted a plan to hit 8/10 intensity in my dream training week. I’m in Week 7 now, and it’s been a wild ride—here’s the story, with reflections, my training plan, and what’s next! 😊
The Backstory: Why This Challenge?#
Growing up, fitness wasn’t my thing—biking and school PE were it, and strength training was frowned upon in my family. In 2016–2017, I hit the gym for 18 months and loved it, but moves and a tough battle with depression from 2020–2023 derailed me. In 2024, I got back to the gym, but it didn’t fully click until I found YouTube channels by former soldiers and Kampfschwimmer. Their mindset lit a fire under me, and I noticed my immune system needed a boost to handle intense training. So, I designed a 12-week plan to build endurance first, aiming for a dream week of:
- 4x circuit training (4 exercises, 4 rounds)
- 1x 5km run
- 1x 10km run
I sketched it out on a sheet of paper, starting with a “Week 0” mid-week, and mapped a gradual intensity curve. Here’s the initial plan:
| Week | Intensity 1 | Intensity 2 | Intensity 3 | Intensity 4 |
|---|---|---|---|---|
| Week 0 | - | - | - | 2/10 |
| Weeks 1–4 | 3/10 | 3/10 | 5/10 | 4/10 |
| Weeks 5–8 | 6/10 | 5/10 | 7/10 | 1/10 (deload) |
| Weeks 9–12 | 6/10 | 7/10 | 8/10 | 1/10 |
Each intensity level is defined by workout effort and volume, and it’s working like a charm. Let’s dive into how I scaled the intensity and what Week 7 brought!
How I Scaled Down the Intensity#
To build up to my dream 8/10 week, I carefully scaled the intensity levels to balance challenge and recovery. Here’s how each level breaks down:
| Intensity | Workout Description |
|---|---|
| 8/10 | 4x circuit training (4 exercises, 4 rounds) + 1x 5km run + 1x 10km run |
| 7/10 | 4x circuit training (4 exercises, 4 rounds) + 1x 5km run |
| 6/10 | 3x circuit training (4 exercises, 4 rounds) + 1x 5km run |
| 5/10 | 3x circuit training (4 exercises, 3 rounds) + 1x 5km run |
| 4/10 | 3x circuit training (3 exercises, 3 rounds) + 1x 5km run |
| 3/10 | 3x circuit training (2 exercises, 3 rounds) + 1x 5km run |
| 2/10 | 2x circuit training (2 exercises, 2 rounds) + daily 30–60 min recovery running |
| 1/10 | 30–60 min recovery running on training days (or if I feel like it) |
This progression keeps me challenged but sustainable, ensuring I build strength and endurance without burning out. It’s all about staying healthy and having fun while pushing my limits.
Week 07: Grit and Growth#
This week, I started feeling a bit off, likely from a weather shift and not enough fruits and veggies, which brought mild cold symptoms. Of course, this hit during the hardest week so far:
| Day | Activity |
|---|---|
| Tuesday | Circuit Training (4x4 exercises) |
| Wednesday | Circuit Training (4x4 exercises) |
| Thursday | 5.5km run |
| Friday | Circuit Training (4x4 exercises) |
| Saturday | |
| Sunday | Circuit Training (4x4 exercises) |
Despite the sniffles, I pushed through. It wasn’t as easy as Weeks 1–6, but I felt a spark of pride for staying the course. My goal is to hit an 8/10 intensity week without getting sick, and I’m on track.
This weekend, I dove into meal prep to get my calorie intake under control. I tried calculating meals with Google Sheets, but it was a total hassle. Switched to MyFitnessPal for tracking, and it worked like a charm. I cooked a second recipe alongside my usual one and tested it — great! Today, I’m in a big calorie deficit but feeling good. Tomorrow’s back to work, so I’ll see how it goes. At work, I usually grab stuff from the supermarket during breaks. I tried bringing my original dish to work a few months ago, but it didn’t taste good cold, so it never stuck. I’ll test the new recipe and keep experimenting. This weekend showed me that clear meal plans and tracking make calorie control easy—no hunger, no suffering, and it saves money too! 😉
Looking Ahead: Deload and Meal Prep#
Week 8 is my deload week, and I’m pumped for it! It’s all about recovery—light running sessions (30–60 min) on training days, no heavy circuits—to recharge for the final month. I considered moving the deload to Week 7 due to feeling off, but sticking it out feels great now. For Weeks 9–12, I’m tweaking the intensity order from 6, 7, 8, 1 to 7, 6, 8, 1 to avoid a linear ramp-up, giving me a slightly lighter week before crushing the 8/10 intensity week. Here’s the final plan:
| Week | Intensity 1 | Intensity 2 | Intensity 3 | Intensity 4 |
|---|---|---|---|---|
| Week 0 | - | - | - | 2/10 |
| Weeks 1–4 | 3/10 | 3/10 | 5/10 | 4/10 |
| Weeks 5–8 | 6/10 | 5/10 | 7/10 | 1/10 (deload) |
| Weeks 9–12 | 7/10 | 6/10 | 8/10 | 1/10 |
Better meal planning will keep me energized and healthy, setting me up for success in the final stretch. I’m excited to see how the new recipe holds up at work and to keep refining my approach.
To be continued…#
This 12-week fitness challenge is transforming me, one sweaty session at a time. Week 7 was tough, but pushing through with mild cold symptoms proved I’m stronger than I thought. With a deload week, smarter meal prep, and a tweaked intensity plan, I’m ready for the final stretch. If you’re into fitness or personal growth, try mapping out your own plan and journal it—it’s a game-changer! Check out my What I’m Doing Now page for more on my experiments, and share your story—I’d love to hear how it’s going! 😊 Onward to Week 8! 🚀