Miscellaneous Updates – Jan. 2019

Miscellaneous Updates – Jan. 2019


I hope you are well and you are getting fitter. A few updates:

Max Capacity Training – Again

I have yet again started my favourite workout plan: Max Capacity Training. I completed Week 3.

Max Capacity Training Week 3 Done screenshot
Max Capacity Training, Week 3 – Done

It was a sweaty affair.

Sweaty after working out

Ab Wheel/Ab Roller

Earlier this month, I was walking along Moi Avenue when I saw a box on display. An ab wheel/ab roller for 500/-. I knew that a single wheel roller goes for about 945/- at the supermarket and that one is a bit thinner.

I had been contemplating making my own, by buying a trolley wheel for about 615/- then getting a rod inserted. This ready-made wheel was definitely a bargain, so I bought it without hesitation. So far, I am satisfied with it.

Ab wheel/Ab roller

The shop is called Nairobi Sports House Discount Store or something similar, and it is diagonally opposite the original Nairobi Sports House on Moi Avenue.


I have been doing pull-ups about 3 times a week, but I have not been strict with the time between sets. I think this has stalled my progress and I seem stuck at about 15 pull-ups in the first set.

Meanwhile, the Recon Ron plan is no longer available on the page where it used to be. However, fear not. You can get it on other sites, including right here on Get Fit Simply, of course.

Intermittent Fasting

I have also been fasting from time to time. Sometimes going 16, 17 or 18 hours between dinner and the first meal the next day. I find that the mental desire to eat is more than actual hunger.

Here is an article on Intermittent Fasting for your consideration.

Keep learning and keep working out!

Return Of The Max

Apart from working towards 20 pull-ups, I have not really been exercising in an organised manner. So on Thursday this week, I again started on Week 1 Day 1 of Max Capacity Training, using the app. You can read my review of the app here.

The first workout has common exercises: squats, pushups, lunges and plank. The 16-minute workout  was tough! By the time I was done, I was sweating! I had expected that, though and I was glad to finally be following a systematic plan.

I hope I pursue it to the end this time. I expect to get stronger and to lose some fat in the process.


If you are not following any workout plan, I suggest you get one. You can try Max Capacity Training, or the 7-Minute app that I reviewed here, or any other plan that is challenging and gradually increases what it demands from you.

Keep working out!

Progress Update

I am still on Week 15 of the Recon Ron Pull-Up program. I am not too pleased with my progress. I am unable to complete most of the sets as required. I hope this improves soon.

I am also on Week 5 of the Max Capacity Training Program. It is intense, as usual. Today I decided to do the modified Indian Lifts (on a table, rather than on the ground) because doing them on the ground was a bit too difficult for me.

Meanwhile, I signed up for the Standard Chartered Nairobi Marathon! The marathon takes place this Sunday. I have not trained for it! I signed up  partly due to perceived peer pressure, and partly because I did not want to wait until next year to take part. Let us see how it goes.

Recon Ron and Max Capacity Progress Updates

Yesterday I continued with the Recon Ron pull-up program. I had reached Week 20, then I slackened and started consistently following the program again around two weeks ago. I started again at Week 11. Last week I skipped week 12 and went to Week 13, and that is going ok.

After the pull-ups, I had dinner, rested a while, then officially began Week 3 of the Max Capacity Training Program that I talked about in this post. I say ‘officially’ because last week I had an unofficial test run.

Week 3 follows the ‘Time Attack’ protocol, where you are supposed to do a specific number of repetitions of each exercise in as short a time as possible. The number of repetitions to be done is calculated from your scores in earlier workouts. It is entirely up to you in what sequence or in how many sets you will meet the target.

I was required to do

  • 129 squats
  • 108 push-ups
  • 108 Lunges
  • 210 seconds plank bridge

I was aiming to complete each exercise in 4 sets, and I mostly did. I finished the workout in a little under 22 minutes.

Keep exercising!

Max Capacity Training – Review

Max Capacity Training is a workout programme that offers intense bodyweight training over a 12-week period. You are required to work out three times a week for 12 weeks. Each workout session lasts 16 minutes, excluding warmup and cooldown. I came across the Android app of the plan and later the web site that also has the plan available for free.

There are a variety of things that I find very good about the program:

Full Body
The exercises in the training plan will work out your entire body. They cover the main exercise groups: squatting exercises, pushing exercises, lunge variations and plank variations. The only missing group is pulling exercises.

The fact that the workouts all consist of bodyweight exercises means that you do not need to have any special equipment to follow the plan.

One of the things that stands out for this program is the intensity. There are only short rest periods between exercises, thus ensuring that the workout session is kept intense throughout, unless you decide to slack off.

Max Capacity Training has a wide variety of exercises, so that you will not feel that you are overdoing any one particular exercise.
Also, the workout intervals are different, such that when you complete a workout, for the rest of the plan, you will not do the exercises in it again it in the same way again.

One of the best things about the program is that while having a variety of exercises and interval timings, the program follows a consistent pattern:

  • 16 minutes per workout,
  • four exercises per workout,
  • consistent protocols – One week will follow the 50-10 Protocol, the next week will follow the Tabata Protocol and the week after that will be the Time Attack
  • Each workout will usually have a squat variation, a pushup variation, a lunge exercise and a plank exercise

The program contains clear instructions on how to perform each exercise, complete with illustrations. There are also instructions on how to score your performance. These scores are used in subsequent workouts, but can also be used to evaluate your performance against that of others who share theirs on the Web.

The plan is available for free at http://www.maxcapacitytraining.com and as a free app. However, there is also a book available for purchase at Amazon.

There are only two things where the plan could be improved. First is that perhaps because of its entirely bodyweight approach, there is no pull exercise in the plan.
The only other thing that may perhaps be seen as a drawback for some is that the workouts are quite intense, and may not be suitabe for someone who is not relatively fit. However, even if you are a beginner, you can still follow the plan and perform the exercises at your pace.

I highly recommend the plan for anyone who is looking for a serious fitness workout that can be done at home, and for free.