The Stratagem’s Archive

Tag: Home gym

  • An Archival Look of Chaotic Life Strong: 280+ Weeks of Experimenting, Adapting, and Improvised Warm-Up Flow

    Before Continuing

    In my entirety of writing about my Chaotic Life Strong personal training philosophy and regimen, especially in my More Than Muscle Articles, I want to make sure that I keep some truths at the forefront of this video demonstration before we continue:

    1. I am not a certified personal trainer; I don’t have credentials, a clientele, nor a degree in kinesiology, nutrition, or sports science.
    2. What is shown here has been roughly the culmination of 280+ weeks of trial and error and learning from multiple sources to have created my own hybrid process.
    3. How I train is rarely, if at all, documented; unless I’m performing any new exercises and need a visual cue to keep myself accountable. Else, those documented videos aren’t always kept for long.
    4. Everything shown is personal; it works for me, it works with my constraints: my energy, mood, and if I’m up to training the day of. 

    Nothing here is prescriptive, it’s not comprehensive, but if something catches your eye, you want to give it a try, or you don’t want to—it is fine either way.

    The work exists regardless. 

    I just wanted to share my process, why I chose to develop it the way it became now, and not let my hard won insights exist only in my head.

    How I Warm Up

    How I Train in My Little Studio Set Up

    Why I Do This Warm-Up

    My warm-up is diagnostic, not just preparatory. It ensures:

    • My body is ready for multi-planar movement and weighted training.

    • I’m not feeling tension, soreness, or discomfort in sensitive areas.

    • I protect areas prone to injury: shoulders, knees, lower back.

    Common Warm-Up Movements I Use

    • Cat-Cow, Upward & Downward Dog

    • Cossack Squats & Middle Split Progressions

    • Body Twists, Spinal Rotations, Arm Circles

    • Foam Rolling & Mobility Flows, Band Work

    • Animal Flows: Monkey, Crab, Tiger Walks

    These movements are staples for me. I modify or skip exercises depending on my energy, mood, and any lingering aches.

    Especially, in areas where I’ve been injured:

    • Shoulder.
    • Knees.
    • Lower back. 

    These are sensitive areas for me due to being inattentive, from compounding overuse injuries at my jobs, and persistent bad habits at home. 

    I took advice from my dad and previous bosses seriously: engage your core to prevent overcompensation.

    Applying this consistently has reduced chronic pain and made me more aware of how my body moves.

    This warm-up reflects how I train overall: adaptable, responsive, and built around listening rather than forcing.

    What This Is—and Isn’t

    This is my main example of what kind of fitness I train and how it has helped me prepare for longevity instead of chasing goals I don’t personally care for. 

    I’m not making this into a part of many videos; I’m not gatekeeping my training, I’m not hiding “my secrets” behind a paywall, I’m merely sharing something I’ve developed over 5 years because I’ve found something that works for me and my imperfect conditions.

    Just like my Chaotic Life Strong Exercise Flows PDFs:, you can try out what I’ve shared, take what you find useful, adapt it to your situation, or ignore this entirely. 

    How you choose to fitness is up to you, but I’d rather chase being able to bear hug and lift people in my 80’s than live in a broken body at 30.

    Explore The Archives

    Gifts From The Archives

    If you haven’t checked them out already, below are my PDF manifestos:

  • More Than Muscle: My No-Gym, No-Excuse Home Setup

    Welcome — However You Found Your Way Here

    Life Outside of the Gym Setting

    Most people go to the gym for more than just equipment. It’s the energy, the people, the buzz — the sense that you’re part of something. I get that. I used to train in Brazilian Jiu-Jitsu and felt that same rush — sparring, learning, getting my face shoved into the mat, and still getting back up. There’s a kind of community there that makes you feel like you belong.

    But life doesn’t always let you belong.

    Pain, exhaustion, work, debt, and the kind of schedule that doesn’t give a damn if you’re sore or soul-tired — those are real. So instead of wishing for a better time or waiting for a perfect gym, I’ve built a home setup that fits my life as it is — not the life I wish I had.

    This is strength — to me, it’s not the numbers I lift, but the fact that I still show up, even when my lower back flares up with acute and electric pain shooting up and down my left leg.

    My Apartment Friendly Home Gym

    No, I don’t have a power rack or squat bar. I’m not looking for “absolute strength.” Anymore at least. What I want is to feel good in my body again — powerful, capable, like I’m a character out of the games I love:

    • The Tarnished from Elden Ring.
    • Kassandra from Assassin’s Creed: Odyssey.
    • The Hunter from Bloodborne.
    • Wolf from Sekiro: Shadows Die Twice.

    Characters who don’t just survive — they move, they fight, they climb, they persist, they endure and thrive, even starting out as faceless nobodies at the ending of a life changing event or in the middle of it.

    I train to feel like I can handle whatever the world throws at me — physically and mentally, even with my current limitations because life tends to beat you until you’re within an inch of your life, no matter what you do and don’t do.

    Here’s What I Have For My Set Up

    • 25–35 lb sandbag – For squats, rows, carries, and controlled chaos
    • Kettlebells (10–30 lbs) – Versatile and easy to grip for swings, squats, and more
    • High dip bars – Bodyweight rows, dips, and pushups with range
    • Resistance bands – Mobility, control, and variety without weights
    • 8 lb weighted vest – Makes everything harder and humbles you fast
    • 2.5 lb ankle/wrist weights – Subtle burn, especially for rehab-style days
    • Foam roller – For recovery and mobility sessions Mindset – The 2nd most important thing in the room
    • Myself — the MOST important thing in the room.

    Since I also live above people, I have to make adjustments and choose appropriate workouts, so ballistic movements (like jumps) are out — but likely anyone can still get strong no matter their circumstances and restrictions.

    A Glimpse into My “Routine” — If You Can Call It That

    Today, after a long shift and traffic that tested my last nerve, I came home and:

    • Washed dishes
    • Threw tomorrow’s steak in the fridge to defrost
    • Picked up my sandbag and knocked out: 2 sets of sandbag squats 2 sets of sandbag rows

    Was it a “full workout?” Maybe not. But it was something. My journal has been filled with “rest days” lately, but today I reminded myself that I don’t need to be perfect — I just need to keep going.

    Some days, it’s:

    Pushups and bodyweight squats Sandbag carries or deadlifts Follow-along yoga (especially on flare-up days)

    I’m doing what I can until I can do more — boxing, parkour, rock climbing — and anything else I’ve been eyeing from a distance to compliment my wrestling and BJJ experience.

    This Regime Isn’t About Aesthetic or Approval

    I don’t train to look pretty. I never cared for makeup or the kind of attention I didn’t ask for. I train to earn the respect I don’t get just for existing. I train to feel comfortable in this body that’s carried pain, loss, anger, and fire for years.

    I don’t believe strength has to mean lifting more weight and just building absolute strength. There’s more to life than that. Sometimes, it’s lifting again — even after days, weeks, months, hell even years, that tried to kill your spirit, body, and break your mind.

    In Conclusion

    You don’t need a gym to be strong.

    You need a reason — even if that reason is rage, pride, spite, or the quiet belief that maybe, just maybe, you’re not done yet.

    For my recurring and quiet readers:

    What’s does strength look like, feel like, to you?

    Not the strength people keep shoving into your face when you don’t agree with it or what people say it is — what it actually means to you.

    You don’t have to comment. But if you’re reading this in silence, still breathing, still getting up, still moving — I see you.

    And if you’re building your own training setup, small or scrappy or silent — tell me about it. Or don’t. Just keep going. That’s enough.

    If this spoke to you, leave a comment — I actually read them. They remind me I’m not alone in this either.” Sharing helps others find this space too. That matters more than you know.

    — The Stratagem’s Archive

    More Than Muscle: What Real Strength Looks Like to Me.

    It’s All Perspective: On Writing, Struggle, and Using the Tools That Keep Me Going

    Trunk Logic: Thoughts From the Pre-Shift Void

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