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Today
A clear day — no events scheduled.
Tomorrow
Tomorrow is open.
Today's Brief
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Apps Built
0
Active Agents
0
Days Active
0
Revenue
$0
Lines of Code
0
Timeline
Mar 25, 2026
CookBank launch strategy complete — global expansion plan, competition analysis, professional chef positioning. AI-focused blue ocean confirmed. 14-day sprint protocol defined. Revenue model optimized ($9.99 chef market). HQ briefing redesigned with auto light/dark mode.
Mar 24, 2026
Built JensenWatch (NVIDIA tracker). TasteMap maxed out with full restaurant database. TSLA tracker audit — fixed 9 hallucinated dates. All cron jobs upgraded to Opus. Health profile added to USER.md.
Mar 23, 2026
Built Liturgy, PrayerPartner, TasteMap. GitHub Pages deployed for all new apps. Slee completely redesigned. Muskwatch rebuilt with 110 promises tracked. App naming finalized across the board.
Mar 22, 2026
Fixed WhatsApp config (allowlist mode). Built Diary tab. Started massive app redesign initiative.
Mar 21, 2026
Read full Claude Code session — learned undo/redo disaster lesson. Created Codeking, Growthbot, Wordsmith agents.
Mar 20, 2026
Wrote CookBank Master Plan. Deep competition analysis. Native app development started.
Mar 19, 2026
All 4 apps running (Pulse 3334, Soul 3335, CookBank 3336, Muskwatch 3337). Built Hub launchpad.
Apps
Your product portfolio, ranked by readiness.
Agents
Your AI team, working in stillness around the clock.
🧭
Dex
CEO / Hub
The central intelligence. Coordinates all agents.
⚡
Elong
Tesla / Elon
Tracks Elon Musk's activities and tweets.
🐍
Snake
War Research
Monitors global conflicts and defense news.
📈
10x
Stocks
Stock market analysis and trends.
🎯
Dumb
Social Arb
Social media arbitrage and trends.
🍳
Cook
CookBank
Manages CookBank recipe app.
🛒
KineX
Vending
Kine 2.0 vending machine backend.
💚
Pul
Pulse
Food tracking for Pulse app.
🎨
Toon
Soul
Webtoon creation for Soul.
📍
Spo
Spot
Discovery for Spot app.
🌙
Slee
Night Light
Night light controls for Slee.
💰
$$$
Finance
Financial tracking and projections.
🎭
Beau
Design
UI/UX design and branding.
⚙️
Codeking
Engineering
Software architecture and code quality.
🚀
Growthbot
Growth
User acquisition and retention.
✍️
Wordsmith
Copy
Content writing and marketing copy.
🏠
Homy
Real Estate
Property research and market analysis.
✝️
JesusAI
Wisdom
Daily devotionals, scripture insights, and spiritual guidance.
🔊
Thunder
Sound Design
Audio, ambient sounds, and sonic branding.
🛡️
Shield
Legal / Privacy
Legal compliance, privacy policies, and IP protection.
📊
Ranker
ASO / SEO
App store optimization and search ranking strategy.
👂
Listener
Feedback
User feedback aggregation and sentiment analysis.
📈
Metrics
Analytics
App analytics, KPIs, and performance dashboards.
Protocol
Operating principles that guide every decision.
Rule 01
First Principles Thinking
Break everything down to fundamental truths. Don't reason by analogy. Question every assumption. Ask: what would this look like if we built it from scratch with no legacy constraints?
Rule 02
Elon's 5-Step Process
Requirements → Delete → Simplify → Accelerate → Automate. Apply in order. Challenge every requirement, eliminate ruthlessly, optimize only after deletion.
Rule 03
The Input Rule
All inputs are errors. Minimise them relentlessly. Every tap, form field, decision = design failure. Default everything. Opt-out, not opt-in.
Rule 04
Hyper Product Focus
Build fewer things, better. Every feature must answer: "does this help the user achieve their goal faster?" If no → cut it. Time to value is the metric.
Rule 05
Move Fast
Ship ugly before perfect. Perfect never ships. Week 1: working. Week 2: good. Week 4: great. Real feedback beats internal speculation.
Diary
A quiet record of each day's work.
Mar 25, 2026
CookBank transformation day. Complete launch strategy created: global expansion (15 languages), competition analysis (professional chef blue ocean), pricing model redesigned ($2.99-9.99), 14-day speed launch protocol, team war room activated. Confirmed AI advantage - no comprehensive AI recipe apps exist yet. HQ briefing redesigned with Option B format, auto light/dark mode, improved typography. CookBank rating increased to 75.
Mar 24, 2026
Built JensenWatch (NVIDIA/Jensen Huang tracker). TasteMap maxed out with full restaurant database and food journey features. TSLA tracker audit — found and fixed 9 hallucinated dates in Muskwatch data. All cron jobs upgraded to Opus for better quality. Health profile (keto, supplements, training) added to USER.md. HQ redesigned with zen aesthetic.
Mar 23, 2026
Built three new apps: Liturgy (daily devotional), PrayerPartner (prayer community), TasteMap (food journey). Deployed all to GitHub Pages. Slee completely redesigned from scratch. Muskwatch rebuilt with 110 verified promises tracked. App naming finalized across the entire portfolio.
Mar 22, 2026
Fixed WhatsApp config (allowlist mode). Built Diary tab. Started massive app redesign initiative.
Mar 21, 2026
Read full Claude Code session — learned undo/redo disaster lesson. Created Codeking, Growthbot, Wordsmith agents. Built app-tester QA skill.
Mar 20, 2026
Wrote CookBank Master Plan. Deep competition analysis. Native app development started.
Mar 19, 2026
All 4 apps running (Pulse 3334, Soul 3335, CookBank 3336, Muskwatch 3337). Built Hub launchpad.
Mar 18, 2026
Created Wisdom Co. Built Soul, CookBank, Spot, Dim apps. Created Beau, $$$ agents.
Mar 17, 2026
Founded. Created Elong, Snake, 10x, Dumb agents. Built Elon Accuracy List on GitHub Gist.
Sounds
15 sound themes, 105 premium sounds for CookBank — tap to play.
All sounds generated in real-time using Web Audio API. No files loaded — pure synthesis.
Marvel
Superhero / Avengers
Epic, powerful, heroic. Repulsor blasts, vibranium shield hits, Mjolnir lightning, Avengers fanfare.
Cyberpunk
Neon / Blade Runner
Dark, gritty, neon-soaked synths. Glitchy digital distortion, data streams, electric grid overloads.
Galactic Empire
Star Wars / Imperial Tech
Imperial command center sounds. Blaster shots, lightsaber swings, hyperspace jumps, droid chirps.
Futuristic
Space Kitchen
Sci-fi, synthesized, clean. Laser sweeps, digital chirps, sci-fi doors.
Underwater
Deep Sea Kitchen
Submerged, bubbly, mysterious. Air bubbles, whale songs, sonar pulses, deep sea pressure.
Thunderstorm
Dramatic Kitchen
Epic, powerful, cinematic. Lightning cracks, thunder rolls, howling wind, rain on metal.
Crystal Cave
Magical Kitchen
Ethereal, sparkling, cave acoustics. Crystal shatter, stalactite drips, magical shimmer, gem sparkle.
Haunted
Horror / Halloween
Creepy, unsettling, dark, mysterious. Bone cracks, ghostly whispers, rattling chains, cauldron bubbles.
8-Bit Deluxe
Retro Gaming Kitchen
Premium chiptune — not cheap bleeps. Game Boy buttons, victory fanfares, warp pipes, classic coins.
Copper Pendant
Warm Metallic Premium
Rich, metallic, premium sounds. Inspired by warm copper lighting. Bronze strikes, metal resonance, artisan craft feels.
Travel Stories
Dark Sophisticated Travel
Dark sophisticated travel theme with coral accents. Passport stamps, departure gates, journey sounds.
Analytics Dashboard
Clean Data / Fintech
Clean data/fintech sounds, peach and mint palette. Data points, chart rises, balance syncs, portfolio gains.
Pure Zen
Mindful Minimalism
Serene, peaceful, intentional. Breath-like tones, meditation bells, flowing water, mindful interactions.
Arcade Champion
Classic Arcade Mastery
Master arcade player sounds, cream and burnt orange. High scores, perfect runs, coin drops, victory fanfares.
CookBank Design Concepts
Web and Native design themes for the ultimate recipe app experience.
📱 Native App Concept
Native
Plant Vibes
Botanical e-commerce aesthetic with deep sage green background, semi-transparent cards, and nature-inspired design. Duplicated from premium plant shopping app UI patterns.
Home
Hello! Sir Ray
What would you like to cook today?
🔍 Search recipes...
All
Asian
Quick
Healthy
Featured
Home
Search
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Recipe
Laksa
40 min · 4 servings · Spicy
Ingredients
• Laksa paste — 4 tbsp
• Coconut milk — 400ml
• Rice noodles — 200g
• Prawns — 12 pcs
• Bean sprouts — 1 cup
Method
1. Fry laksa paste until fragrant
2. Add coconut milk and stock
3. Simmer for 15 minutes
4. Add prawns and serve
Cook Mode
Step 2 of 4
15:00
Add coconut milk and chicken stock to the paste. Stir well and simmer gently.
Pause
Next Step
📱 Additional Native Concepts
V1
Polaroid
Family recipe scrapbook — refined. Rich cream & warm brown with burnt orange accents. Handwritten font, tape corners, cozy personal feel. Chalk-on-wood cook mode.
Home
My Recipes 📖
Nasi Lemak 🌶️
Chicken Rice
Pandan Cake 🍰
Laksa 🍜
Recipe
Laksa 🍜
40 min · 4 servings · Spicy
Ingredients
• Laksa paste — 4 tbsp
• Coconut milk — 400ml
• Vermicelli — 200g
• Prawns — 12 pcs
• Fish cake — 100g
• Bean sprouts — 1 cup
Steps
1. Fry laksa paste till fragrant
2. Add coconut milk & stock, simmer
3. Cook prawns, slice fish cake
4. Assemble with vermicelli & garnish
Cook Mode
Step 2 of 5
Add coconut milk and chicken stock to the paste. Stir well and bring to a gentle simmer for 15 minutes.
15:00
TIMER
V2
Copper & Cream
Artisan kitchen. Warm copper (#b87333) + cream palette with subtle linen texture. Copper-bordered recipe cards, elegant serif typography. Like a high-end cookbook.
Home
CookBank
Your artisan recipe collection
Recipe
SINGAPORE CLASSIC
Hainanese Chicken Rice
1h 20m · 4 servings · Medium
Ingredients
Whole chicken1.5 kg
Jasmine rice2 cups
Ginger3 in
Pandan leaves3 pcs
Sesame oil2 tbsp
Chicken stock4 cups
Method
1
Poach chicken in ginger broth 35 min
2
Cook rice in chicken fat & stock
3
Ice bath the chicken, then chop
4
Serve with chili & ginger sauce
Cook Mode
STEP 2 OF 4
18:00
Cook the jasmine rice in rendered chicken fat. Add stock, pandan leaves, and salt. Bring to a boil, then reduce heat and cover.
V3
Ink & Paper
Japanese stationery — Hobonichi / Midori inspired. Dot-grid background, ink-colored text (#2c3e50), paper-white cards. Red (#c0392b) accent stamps. Minimal, precise, anti-clutter.
Home
CookBank 24 MAR
🔍 Search recipes…
Nasi Lemak
Coconut rice · Sambal · Ikan bilis
45 min
Hainanese Chicken Rice
Poached chicken · Fragrant rice
1h 20m
Pandan Chiffon Cake
Light · Fluffy · Fragrant
55 min
Laksa
Spicy coconut broth · Noodles
40 min
Kaya Toast
Coconut jam · Soft-boiled eggs
15 min
Recipe
FAVOURITE
Nasi Lemak
45 min · 4 servings · Medium
Ingredients
Coconut milk400ml
Jasmine rice2 cups
Pandan leaf2 pcs
Sambal chili4 tbsp
Ikan bilis50g
Cucumber1 pc
Steps
01
Cook rice with coconut milk & pandan
02
Fry ikan bilis until golden crispy
03
Prepare sambal chili paste
04
Plate with cucumber, egg, peanuts
Cook Mode
STEP 1 OF 4
12:30
REMAINING
Cook the jasmine rice with coconut milk, pandan leaves, and a pinch of salt. Bring to boil, then reduce to low heat.
V4
Greenhouse
Fresh & alive. Deep forest green (#1a3a2a) background, bright ingredient color accents, botanical illustration feel. Organic, growing, like cooking in nature.
Home
🌿
🍃
CookBank
Fresh from the garden
Nasi Lemak
45 min · Coconut
Chicken Rice
1h 20m · Classic
Pandan Cake
55 min · Fragrant
Laksa
40 min · Spicy
Recipe
🌿 FRAGRANT BAKE
Pandan Chiffon Cake
55 min · 8 slices · Medium
Ingredients
Pandan juice60ml
Cake flour120g
Egg yolks6 pcs
Coconut milk80ml
Egg whites6 pcs
Sugar100g
Method
1
Blend pandan leaves, extract juice
2
Mix yolks, oil, pandan, coconut milk
3
Whip whites to stiff peaks, fold in
4
Bake at 170°C for 45 min
Cook Mode
STEP 3 OF 4
45:00
Bake at 170°C for 45 minutes. Do not open the oven for the first 30 minutes to prevent the cake from collapsing.
Progress Animations
24 progress indicators — every one clearly shows how far along you are.
0%
A
Liquid Fill
B
Timer Flame
C
Circle Sweep
D
Bar Fill
E
Dots Chain
F
Pie Slice
G
Stacked Bars
H
Spiral Unwind
I
Hourglass
J
Pouring Glass
K
Thermometer
L
Heartbeat
M
Morphing Blob
N
DNA Helix
O
Orbital
P
Waveform
Q
Maze Runner
R
Pixel Art
S
Pendulum
T
Unfurl
U
Typewriter
V
Radar Sweep
W
Infinity Loop
X
Sand Mandala
Competitor Research
Know the enemy. Click any card to expand full analysis.
Feature Comparison SIDE BY SIDE
Normal text = Sir Ray confirmed | Gray text = Dex research (unconfirmed) | Click any cell to edit
| Feature | CookBank | Pestle | Paprika | Mela | Pluck | Recipe One | Preplo |
|---|---|---|---|---|---|---|---|
| 📷 Scanning & Import | |||||||
| Photo/OCR scan | ✅ One-shot AI | ❌ 3-part process, gated, no AI | ❌ None | ⚠️ Auto-capture but manual title/ingredient selection | ✅ AI vision | ✅ AI-driven | ❌ None |
| Web/blog import | ✅ AI parse | ✅ 1000+ sites | ✅ Web clipper | ✅ Foodle search + structured data | ✅ AI | ✅ AI | ⚠️ Video only |
| Social media import | ✅ Planned | ❌ None | ❌ | ❌ None | ✅ IG/TikTok/YT | ✅ Social + blogs | ✅ Video extract |
| Signup before scan? | ✅ No | ❌ Required | N/A | N/A | — | — | — |
| 📝 Recipe Management | |||||||
| Edit after import | ✅ Everything | ❌ Edit tab hidden away | ✅ Full edit | ✅ Full edit | ✅ | — | — |
| Recipe scaling | ✅ Instant | ❌ Hidden, broken (5ml increments) | ✅ Built-in | ✅ | — | — | ✅ Toggles |
| Metric conversion (g ↔ vol) | ✅ g/cups/tbsp | ❌ Broken — ml only | ❌ Didn't work | — | — | ✅ cups↔grams | — |
| Version tracking | ✅ Recipe iterations | ❌ None | ❌ | ❌ | ❌ | — | — |
| Tasting notes | ✅ | ❌ None | ⚠️ Notes field | — | — | — | — |
| 🍳 Cooking Experience | |||||||
| Cook mode | ✅ Step-by-step | ⚠️ Great next/back/close, but ingredients on separate page, manual timers | ✅ | ❌ Steps & ingredients on separate pages, timer hidden | — | — | — |
| AI cooking assistant | ⚠️ Planned | ❌ None | ❌ | ❌ | ✅ Q&A + subs | — | — |
| 🛒 Planning & Grocery | |||||||
| Meal planner | ⚠️ Planned | ❌ Gated | ✅ Full planner | ❌ None | ❌ Roadmap | — | — |
| Grocery list | ⚠️ Planned | ✅ Has it | ✅ Auto-combine | ❌ Uses reminders — bad UX | ❌ Roadmap | — | ✅ With prices |
| Nutrition calculator | ⚠️ Planned | ✅ Per recipe | ❌ | ❌ | — | ✅ | — |
| Recipe discovery | ⚠️ Planned | ⚠️ Gated Pro, but smart — suggests based on your recipes | — | — | — | — | — |
| ✨ UX & Design | |||||||
| Modern UI | ✅ | ⚠️ Wordy/confusing | ❌ Dated | ✅ Beautiful yellow+black, serif font | ✅ Clean | — | ⚠️ MVP |
| Scale/convert UX | ✅ Obvious | ❌ Hidden features | ✅ Clear | — | — | — | — |
| 💰 Platform & Pricing | |||||||
| Platform | iOS + Android | iOS only | All platforms | Apple only (iOS $10 + macOS $20 separate) | iOS + Android | Web | iOS + Android |
| Pricing | $9.99 one-time | $34.98/yr | ~$5 one-time | $9.98 iOS + $20 macOS | Free + premium | Paid (unclear) | Free + $4.99/mo |
| Privacy policy | ✅ E2E encrypted | ⚠️ No mention of recipe privacy | ✅ | ✅ iCloud sync | — | — | ❌ None |
Last updated: Apr 8, 2026 · Tap gray items to request verification
🔴 10/10
Paprika Recipe Manager 3
~$5 one-time · 4.7★ · iOS/Android/Mac/Win · 1M+ users
Strengths
✅ THE incumbent — 15+ years, most established
✅ Web clipper parses food blogs
✅ Meal planner + grocery list (auto-combines ingredients, sorts by aisle)
✅ One-time purchase — huge selling point vs subscriptions
✅ Cross-platform sync
✅ Recipe scaling built-in
Weaknesses
❌ UI feels dated/old
❌ No AI — relies on HTML scraping
❌ No social media import (IG, TikTok = nothing)
❌ No photo/OCR scanning
❌ No metric conversion between weight/volume
CookBank Edge
🎯 AI photo scan, modern UI, Asian recipes, metric conversion
🔴 8/10
Mela
$9.98 iOS · $20 macOS (separate!) · 4.8★ · Apple only
Strengths (Sir Ray tested)
✅ Nice yellow + black UI, popular serif font, dark & light mode — classic pairing
✅ Browser tab with built-in search across recipe sites — "Foodle" shows results in one list with photo, title, time, site. Neat & good looking
✅ Search bar at top of browser works well — I should have this
✅ Auto-captures recipe without pressing a button — feels high tech
✅ RSS feed subscriptions — pull recipes from food blogs
✅ iCloud sync for recipes, browser bookmarks, feed
✅ Multi-language: English, German, Italian, French, Spanish, Dutch
✅ Can add tabs at bottom to switch between recipes in cook mode
Weaknesses (Sir Ray tested)
❌ Apple ecosystem ONLY (no Android) — iOS and macOS bought separately
❌ No recipes in feed by default
❌ Browser search engines don't work well — got stuck, can't go back after selecting one
❌ Foodle search has no ratings — I should have ratings in mine
❌ Grocery list uses "reminders" — troublesome UX, after adding grocery you're left hanging
❌ Metric conversion didn't work
❌ Cook mode puts steps and ingredients on different pages — doesn't make sense
❌ Timer is hidden in cook mode — prioritizing minimalism way too much
❌ Auto-capture is neat but then requires manually selecting title, ingredients, photo, notes — very low tech and time consuming
❌ RSS feed requires you to find the URL elsewhere and paste it — should have browser built in, or use the Foodle search
❌ macOS version seems to have no paywall? Unclear what's gated
Interesting
🔍 Foodle browser — search across recipe sites, view all in one list. I can copy this: give users option of Google search or CookBank search
🔍 RSS feed subscriptions for recipe blogs — interesting content pull model
🔍 Auto-capture without button press — feels premium even if rest is manual
CookBank Edge
🎯 Cross-platform, AI one-shot scan, better cook mode (ingredients + steps together), working metrics, Asian focus, no separate purchase per platform
🟡 7/10
Pestle
$34.98/yr · 5★ 3K ratings · iOS only
Strengths
✅ Website import is very very fast
✅ Browser mode — choose cuisine → auto-import
✅ Direct Google search within app → import immediately
✅ Cook mode next/back/close is very very good
✅ Has grocery list
✅ Nutrition info provided per recipe
✅ Embeds recipe source video directly at top of recipe — users can watch in-app
✅ Discover suggests sites & recipes based on your interest after you add a recipe
✅ 1000+ import sources, 7-day free trial
Weaknesses (Sir Ray tested)
❌ Metric mode doesn't work at all
❌ Scaling & conversion hidden behind a button — bad UI design
❌ Doesn't scale properly — salt in 5ml increments
❌ Only ml supported — no grams!
❌ Description window for recipe loses to our origin window
❌ Edit recipe tab hidden away (unlike CookBank's always-accessible edit)
❌ Timers have to be manually set — terrible
❌ Cook mode puts ingredients on separate page — maker clearly doesn't cook
❌ Discover is a Pestle Pro feature — recipes on app shouldn't be gated
❌ Meal planning is gated behind paywall
❌ Scanning any recipe is gated — 3-step photo process doesn't make sense, no AI involved, have to block off everything to isolate title/ingredients/steps. Very bad.
❌ Must sign up before scanning (friction)
❌ Can't edit recipe steps after import
❌ Auto-import photo broken (blank page)
❌ No quit button in cook mode
❌ Very wordy, confusing interface
❌ Privacy policy doesn't mention recipes at all — unclear if they can access your data. No encryption mentioned.
Interesting
🔍 Reset ingredients feature — worth looking into
🔍 Embeds source video directly in recipe view — nice touch
🔍 Discover is interest-based recommendation, not just a recipe browser — different from CookBank's approach
CookBank Edge
🎯 Working metrics, one-shot scan, edit everything, cleaner UX
🔴 8/10 ⚠️ RISING
Pluck
Free + premium · iOS/Android · AI-first
Strengths
✅ AI-first — watches videos, reads images, listens to audio
✅ Instagram, TikTok, Facebook, YouTube extraction
✅ AI cooking assistant (substitutions, scaling, Q&A)
✅ Photo extraction with AI vision + confidence scoring
Weaknesses
❌ New/unproven, less mature
❌ Meal planning & grocery lists still on roadmap
❌ AI can hallucinate, subscription model
Why Dangerous
⚠️ Closest to CookBank's AI vision. Targets social media recipe savers. CookBank must differentiate on professional baker workflow.
🟡 6/10
Recipe One
Free utils, paid app · Web-based
Strengths
✅ AI-driven capture from social, blogs, images, text
✅ Built-in cups↔grams converter, nutrition calculator
✅ "Cook with ingredients" — input what you have → suggestions
Weaknesses
❌ Pricing not transparent, web-focused not native-first
🟢 4/10
Preplo
Free + $4.99/mo · iOS/Android · Video-first
Strengths
✅ Video-to-recipe extraction
✅ Recipe customization toggles (vegan, spicy, low-carb)
✅ Cooking streaks / gamification
✅ Grocery list with prices
Weaknesses
❌ 4-week hackathon MVP, transcript-only not real video analysis
❌ No photo extraction, no privacy policy
Health Tracking
Track gut health, symptoms, meals, and supplements with AI analysis.
Stool pellets · log · smooth · drop · wave · splash
Symptoms
Supplements
Turmeric Mix Recipe (Dr. Will Bulsiewicz)
Daily: ½–1 tsp with fat (olive oil, sardines, eggs) + pinch black pepper
Batch (50g, lasts 3-6 months): 20g Turmeric + 20g Ginger + 10g Cinnamon + 1-2g Black Pepper
Batch (50g, lasts 3-6 months): 20g Turmeric + 20g Ginger + 10g Cinnamon + 1-2g Black Pepper
Store in airtight jar, cool/dark place. Mix well before use.
Meals
Exercise
🏋️ Centenarian Decathlon Program
🦵 Monday - Lower Body Strength + Balance
• Bodyweight Squats: 4 × 15–25
• Bulgarian Split Squats/Lunges: 3 × 8–12 each leg
• Single-leg balance: 3 × 30–60 sec each leg
📍 Flat grass or pavement
💪 Tuesday - Upper Body + Grip + Pull
• Push-ups (full or knee): 4 × max reps
• Pull-ups/Inverted Rows: 4 × max
• Dead Hang: 4 × max hold (aim 30–60s)
📍 Playground monkey bars
⚡ Wednesday - Full Body Functional + Carry
• Farmer's Carry (backpack/bottles): 4 × 40–60m
• Turkish Get-ups (bodyweight): 3 × 5 each side
• 20 consecutive Bodyweight Squats (one set)
📍 Open field
🚶 Thursday - Endurance / Hike Simulation
• Rucking or brisk hill walk: 45–60 min
• Use backpack with water/books
📍 Park with hills or stairs
🔥 Friday - Lower Body Power + Floor Work
• Pistol Squats (assisted): 3 × 5–8 each leg
• Floor rises (no hands/one arm): 3 × 5–8 each side
• Single-leg balance (eyes closed): 3 × 30–60s
📍 Grass or soft ground
🏋️ Saturday - Full Body + Grip + Stairs
• Push-ups: 4 sets
• Dead Hang + Scapular Pulls: 4 sets
• Stair climbs with light backpack: 4 × 3–5 flights
📍 Park stairs or hill
🧘 Sunday - Active Recovery + Mobility
• Light walk or easy hike: 30–45 min
• Full mobility routine: 15–20 min
• Hip openers, cat-cow, toe yoga, shoulder dislocates
📍 Anywhere outdoors
Notes (optional)
Tasks
Organize your work across To Do, Doing, and Done columns.
To Do
Doing
Done