Use of Technology

To achieve a healthier digital life, I have decided to take on a small challenge throughout the year 2025. I will only be allowed to use my electronic devices for programming and learning. Anything beyond these two activities must follow the guidelines in the following table:

“It is not possible to make a LASTING compromise between technology and freedom, because technology is by far the more powerful social force and continually encroaches on freedom through REPEATED compromises.” Theodore Kaczynski

Training

I’ve been training at a climbing gym for about 2 years, aiming to go 3 times a week, or 2 times if I have work trips. I’d like to increase my routine to lead a more active life, which is why I’ve decided to implement a new routine.

This routine is based on my experience over several years in gyms, and I’ve used the book “Strength Training Anatomy” by Frédéric Delavier as a reference. Additionally, I’ve consulted an expert in the field who has advised me on possible options for this training, which resulted in the following:

Weekdays

I’d like to continue with my regular climbing training, aiming to maintain a routine of 2-3 days per week whenever possible. However, I understand that some weeks I might only be able to go 1 day. At least one of those training days I’d like to dedicate to a combined climbing and leg workout. The leg workout will rotate every week and will be as follows:

• Leg Training
  • Routine A:
    • Leg Press(4x25)
    • Walking Lunges(4x20)
    • Step-ups(4x20)
    • Leg Curls(4x20)
    • Standing Calf Raises (5x30)
  • Routine B:
    • Goblet Squat(4x20)
    • Bulgarian Split Squats(4x20)
    • Leg Extensions (4x20)
    • Hip Thrusts(4x20)
    • Romanian Deadlifts(4x20)
    • Multipower Calf Raises(5x30)
  • Routine C:
    • Barbell Squat(4x20)
    • Leg Press(4x25)
    • Walking Lunges(4x20)
    • Lying Leg Curls(4x20)
    • Glute Bridges(4x20)
    • Calf Raises(4x25)

Saturdays

For Saturdays, I’ve decided to start a routine focused on upper body exercises. Some weeks I’ll do a workout for Chest, Biceps, and Core, while other weeks I’ll dedicate it to Back, Triceps, and Core. These workouts will rotate every session in different routines, resulting in:

• Chess/Biceps/Core Training:
  • Routine A:
    • Flat Barbell Bench Press(4x20)
    • Incline Dumbbell Press(4x20)
    • Chest Fly(4x25)
    • Barbell Curl(4x20)
    • Hammer Curl(4x20)
    • EZ Bar Preacher Curl(4x20)
    • Weighted Decline Sit-ups(4x20)
    • Leg Raises(4x20)
  • Routine B:
    • Chest Press Machine(4x20')
    • Chest Fly(4x20)
    • Cable Chest Fly(4x20)
    • Preacher Curl(4x20)
    • Concentration Curl(4x20)
    • Zottman Curl(4x20)
    • Cable Bicep Curl(4x20)
    • Russian Twists(4x20)
    • Plank(3x45s)
  • Routine C:
    • Dumbbell Press(4x20)
    • Low-to-High Cable Fly(4x20)
    • Push-Ups(4x20)
    • Incline Dumbbell Curl(4x20)
    • Single-Arm Cable Curl(4x20)
    • Reverse EZ-Bar Curl(4x20)
    • Hanging Knee Raises(4x20)
    • Pallof Press (4x20)
• Back/Triceps/Core Training:
  • Routine A:
    • Pull-Ups(4x20)
    • Bent-Over Barbell Rows(4x20)
    • Single-Arm Dumbbell Rows (3x20)
    • Lat Pulldowns (4x20)
    • Close-Grip Bench Press(4x20)
    • Tricep Dips (4x15)
    • Overhead Tricep Extension(4x20)
    • Plank (3x45s)
    • Russian Twists(4x20)
  • Routine B:
    • Deadlifts(4x20)
    • Seated Cable Rows(4x20)
    • Face Pulls(4x20)
    • Chest-Supported Dumbbell Row(4x20)
    • Skull Crushers(4x20)
    • Tricep Pushdowns(4x20)
    • Diamond Push-Ups(4x20)
    • Cable Woodchoppers (4x20)
    • Hanging Knee Raises(4x20)
    • Bicycle Crunches(4x20)
  • Routine C:
    • Pull-Up Variations (Wide, Close, Neutral Grip)(4x20)
    • Chest-Supported Dumbbell Row(4x20)
    • Machine Rows(4x20)
    • Hyperextensions(4x20)
    • Dumbbell Tricep Kickbacks(4x20)
    • Tricep Kickbacks(4x20)
    • Close-Grip Push-Ups(4x20)
    • Mountain Climbers(3x20)
    • Flutter Kicks(3x20)

Sundays

I would like to start running every Sunday. I think a good goal would be to complete the following route and try to gradually improve the time it takes to complete it. The route has no slopes and is a distance of 10 km (if you do the round trip).

“It is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit.”
Socrates