when you look in the mirror, you have your own demons. I know that…

I tried to lift 20 kilos yesterday.

I could barely move it. maybe 5 percent of the way up. my arms were shaking. it was almost embarrassing.

but here's the thing: it moved.

not much. but it moved. and that gives me hope.

this week's challenge is simple: double my arm strength.

I'm starting at 10 kilo bicep curls. by the end of the week, I want to hit 20.

will I be able to do it? no idea. I have six days left.

why I'm doing this:

honestly it's a personal weakness…

I look in the mirror and I don't like how my arms look.

they're too skinny. and if they're not going to become huge, at least I want to know I'm stronger.

I think strength matters for a man. not for looks. for life.

when you look in the mirror, there’s something you don’t like.

the weakness you don't talk about.

I'm just being honest about mine.

what I'm learning (so you don't have to pay a gym coach $5,000):

I'm using AI to build my training plan this week, as my coach. specifically NotebookLLM. and I'm going to share everything I learn for free.

here's what surprised me so far:

1. sleep is the real workout.

AI told me I should be sleeping 8-9 hours per night. apparently that's when your muscles actually recover and grow. I'm currently terrible at this. maybe sleep deserves its own dedicated week. what do you think?

2. visualization before lifting.

this one caught me off guard.

AI recommended I don't even lift heavy at first. instead, I should close my eyes and imagine the perfect 20 kilo curl. feel the weight. see my arm moving through the full range.

apparently this is what elite athletes do. they mentally rehearse before they physically perform.

I thought it was bullshit. but I tried it. and when I picked up the weight after, it felt a bit different.

weird. but I'm trying it.

Your help?

if you train, if you know fitness, if you've built strength before: what am I missing?

drop me your tips. nutrition advice. training hacks. mindset tricks. anything.

reply to this email. I'll read everything.

and if you want to join:

you don't have to do bicep curls. pick your own thing.

maybe it's legs. maybe it's abs. maybe it's just doing three push-ups every morning.

whatever you feel comfortable with. just move.

we're doing this together. It’s good for health anyway.

If you missed week 4, HERE are the 4 lessons to approach strangers and have fun. or click the image below:

Reply to this email with all your questions, comments, or tips, I will answer.

Or share with friends who want to join.

- Alex