Beyond by Nabil Bogdan

23/02/2026

Monday
Easy run (Zone 2)
• Upper body lift

Tuesday
Lower body strength

Thursday
Intervals (400 hard / 400 easy × 8–12)
or 800m repeats
• Upper body lift

Friday
Lower body (lighter, more single-leg work, plyos, mobility)

Sunday
Long run

That’s it.

3 runs.
4 gym sessions.
Speed, endurance, strength, recovery.

Not random.
Not 7 days of smashing yourself.
Just balanced progression.

You don’t need extreme volume.
You need structure.

If you want this tailored to your level and goals,
DM me COACH and I’ll send you the application form.
If we’re a good fit, we build properly.

17/02/2026

No fake grind. Just actual reps.

16/02/2026

Most people aren’t lazy.
They’re just guessing.

Random workouts.
Random diets.
Random “hacks” from people who’ve never coached anyone.

And then they wonder why nothing changes.

Training properly means you’re not smashing yourself every day.
Eating properly means you’re not starving Monday to “make up” for Sunday.
It’s structure. It’s consistency. It’s patience.

You don’t need extreme.
You need direction.

Stop wasting years doing almost the right thing.

If you’re serious about getting strong, staying lean, running fast and actually feeling good long-term stick around.

Or comment COACH and I’ll show you how we do it.

13/02/2026

Most people train for one side only.

Either they want to look good in the mirror
or they want to perform.

But what’s the point of being jacked if you’re out of breath walking upstairs?
And what’s the point of running all day if you snap in half picking up a dumbbell?

I want both.

Muscle.
Engine.
Strength.
Endurance.
Mobility.

A body that looks good… and actually works.

Run. Lift. Recover. Repeat.

That’s it.

12/02/2026

11/02/2026

How to run without getting tired?

You don’t.

You just get better at being tired.

It’s consistency. That’s it.
Run day by day. If you’re not running, keep your steps high. Walk more. Move more. Build tolerance on your feet.

It doesn’t magically get easier.
Your body adapts.

Focus on your breathing.
Try 2 steps inhale, 2 steps exhale. Find a rhythm and lock into it.

Chest up. Slight lean forward.
Don’t drag your feet. Don’t collapse your posture.
Run tall. Run relaxed.

The first few minutes always suck.
Then you settle in.

Keep showing up and one day you realize you can just… keep going.

11/02/2026

You don’t want to be the guy who benches 140kg but can’t run 3K without dying.

And you don’t want to be the guy running 80K a week looking like he’s never touched a dumbbell.

There’s a middle ground.

Lift heavy.
Run fast.
Eat properly.
Sleep. Repeat.

You can be strong and conditioned.
Look good and move well.
Build muscle without losing speed.

That’s the lane I’m in.

If that sounds like you, stay.

10/02/2026

If you want to get faster, stop overthinking it.
These are my 3 go-to track workouts that I keep coming back to 👇

1️⃣ 12 × 400m
• 400 hard → slightly faster than 5K pace
• 400 easy jog recovery
Brutal but controlled. Builds speed and discipline.

2️⃣ 4 × 1 mile (1600m)
• Mile 1–2: tempo pace
• Mile 3: 5K race pace
• Mile 4: back to tempo
This one teaches you how to suffer… and still finish strong.

3️⃣ 10 × 200m
• 200m at mile pace (or a touch faster)
• ~90 sec rest or easy jog
Pure speed. Legs get snappy real quick ⚡️

You don’t need fancy workouts.
You need repeatable ones that you can execute week after week.

Run fast. Recover properly. Repeat. 🏃‍♂️

08/02/2026

Most progress comes from showing up consistently.
Boring conditioning. Done week after week.
No hype. No max effort every day. Just work that actually moves the needle.

Right now my focus is simple for the next few weeks:
– 10k steps daily
– 4 gym sessions per week (2 upper / 2 lower)
– Getting back to running properly: 3 runs per week to start
– One harder session, the rest easy
– 3 sauna sessions per week when I have access

Diet is consistent.
Not perfect.
A bit more food here and there, but calories are controlled, maybe even a slight deficit.

More movement.
Smarter training.
Less ego.

This isn’t flashy, but this is how you build momentum again.

07/02/2026

Been almost ready since 2020.