Public “Lazy Fit” Training Log of Lee Matulis

(Ongoing since July 10, 2024)

FOR THE WORKOUT LOG ITSELF, SCROLL DOWN.

This is my public record of structured workouts — the focused, high-intensity sessions that drive the vast majority (90%+) of my strength, skill, and body-composition progress/maintenance.

I get regular comments that “training 60 minutes per week is NOT ENOUGH to get results like this!..” and yet, it holds true for me, year after year:

I train, on average, for only ~60 min. PER WEEK.

Hence, “Lazy Fit”. I’m an architect, not a bodybuilder.

Workout intensity/workload varies based on season/injuries/travel, etc., but overall it looks like this:

~2.1 workout sessions per week (2024 July-2026 March data);
More than 50% of sessions consist of only one high intensity exercise;
Low repetition: 12 reps for a single set is the upper limit (except KB swings);
~1 min. per set, 2-3 min. rest in between sets, 3 to 5 sets each exercise;
15-20 min. total for one exercise;
No gym = no commute/packing/unpacking = no time wasted.

Home equipment only – currently, just 3 kettlebells (16, 24 and 32KG), and a set of parallettes – as well as public fitness spaces (mainly, pullup bars).

All the data is available for your investigation below.

That said, we need to clarify the following…

What gets logged here:

My every workout with at least 3 full working sets per exercise.
(I aim for 5 sets as the gold standard, but sometimes fall short.)
Minor comments about my injuries/fasting/supplements.
(I started adding this rather recently; will incorporate more of this as I go.)

What does NOT get logged:

Short spontaneous efforts (1–2 sets, quick outdoor pull-up stop, kettlebell flow, etc.)
These happen casually “in between things” without changing clothes or breaking sweat.
Everyday movement (walking, biking, dancing, etc.)
I keep looking for ways to move in enjoyable ways, but it’s not a driver of gains.

Selfies added to many entries provide visual proof of what this approach delivers over time.

If you have any questions, drop me a message at me@leematulis.com

Hope you find it informative and/or enjoyable.

Best,

P.S. The information below is NOT a recommendation – use common sense, consult your doctor, experiment responsibly and don’t kill yourself. Thanks.

THE LOG :

March 11, Wednesday, 2026

Handstand pushups, wall assisted: 5; 6; 4; 3; 3.

Duration: 18min. (19:50–20:08)

March 9, Monday, 2026

4 sets of lunges with 40KG (16+24KG kettlebells, changing hands every set, for balance), approximately 8-10 lunges per set for each leg (lost count). “Warm up”, as I haven’t been doing it for a couple of years.

STARTED TAKING CREATINE AGAIN:

Aiming at 15 grams per day – a “megadose” of 3x the “most commonly recommended” daily dose – because of the new studies about it and because I’ve been doing it in spring-summer 2025 and saw no negative effects.

Except, ahem, LAXATIVE if taken all 15 grams at once. 😅

Hence, I usually do it in 3 takes – morning, afternoon, evening – of 5 grams each.

March 4, Wednesday, 2026

Handstand pushups, wall assisted: 8 (!); 6; 5; 4; 5. [NEW PR]

Taken on March 3, 2026
I turned 44 on this day.

February 28, Saturday, 2026

Pullups/chinups on a bar in a park (PU; CU; PU; CU; PU.): 10; 10; 8; 6; 6.

February 27, Friday, 2026

Kettlebell swings, two-handed (32KG): 16; 18; 20; 18; 16.

February 26, Thursday, 2026

Kettlebell clean&press (24KG): 6; 7; 8; 7; 6.

February 24, Tuesday, 2026

Kettlebell squats (40KG: 16+24): 3; 4; 10; 12.

February 22, Sunday, 2026

Handstand pushups, wall assisted: 7; 5; 1 (landing without wall assist!); 1.5 (same).

February 20, Friday, 2026

Handstand pushups, wall assisted: 5; 7(!); 5; 4. [New PR]

ONE ARM PUSHUPS: 5 sets, 10X each set for each hand. PROPER. While doing TikTok Live.

Taken on February 17, 2026

February 8, Sunday, 2026:

KB swings, single-arm, 16KG (L+R): 15; 25; 30; 35.

February 6, Friday, 2026:

KB clean+press, 24KG (L+R), (1+1)*X X=6; 7; 7; 7; 6. [33; +7]

KB swings, two-armed, 32KG: 18; 18; 20; 18.

24H fast prior the workout, few gulps of apple juice — found it in the fridge::) — right before workout.

February 4, Wednesday, 2026:

KB clean+press, 24KG (L+R): (1+1)*10; (1+1)*11; (1+1)*5. [26]

Handstand pushups, wall assisted: 2.

KB swings, two-armed, 32KG: 16; 18; 16; 16; 14. [80; +6]

DANGEROUS… To climb up this fast. I did injure my left wrist tendon in a similar fashion (not exaclty… I was WAAAY more restless) 4 years ago with EXACTLY the same KETTLEBELL and I haven’t fully recovered since — e.i. it always requires my careful attention to not overdo intensity of a workout.) Still… SO DELICIOUS to climb up, lol::)

P.S. Yeah… The injury renewed eventually. Stopped KB workouts for now (except squats/lunges, as they do not damage the wrist), will need to do at least one prolonged fast, aiming at 72 hours – they seem to be doing the most healing from everything that I tried (stem cells for the win, baby!..).

<<< 40 hour fast in between these two sessions. >>>

February 1, Sunday, 2026:

Handstand pushups, wall assisted: 6; 4; 4; 3; 2. [19; -1]

KB swings, two-armed, 32KG: 16; 15; … (Didn’t finish, because left wrist did let me know about himself)

January 27, Tuesday, 2026:

One arm pushups, ball assisted, L+R: 5 (warm up); 10; 8; 6. [29; +5]

Taken on January 27, 2026

January 25, Sunday, 2026:

Handstand pushups, wall assisted: 4; 5; 6; 5. [20; New PR of a single set — 6.]

January 24, Saturday, 2026:

Pullups on a bar: 8; 6; 6. [Outdoors, -10 Celsius or so]

January 22, Thursday, 2026:

KB clean and jerk, 24KG, L+R: 5; 6; 6; 7. [24]

KB swings, two-armed, 32KG: 14; 15; 16; 15; 14. [74; +2 — keep this workload for the next 3 sessions to prevent renewing left wrist tendon injury]

January 19, Monday, 2026:

Handstand pushups, wall assisted: 5; 5; 4; 4; 4.

January 18, Sunday, 2026:

Goblet squats, 24KG KB: 14; 14; 14; 14; 14. [70; +6; current best]

KB swings, two-armed, 32KG: 14; 14; 14; 14; 16. [72; +24]

January 17, Saturday, 2026:

KB swings, two-armed, 32KG: 14; 14; 14.

January 13, Tuesday, 2026:

Handstand pushups, wall assisted: 4; 4; 4. [+3]

Goblet squats, 24KG KB: 14; 14; 14.

January 10, Saturday, 2026:

Handstand pushups, wall assisted: 3; 4; 2.

One arm pushups, ball assisted, L+R: 5; 8; 10. [23]

Easing in into daily/semi-daily rhythm.

January 9, Friday, 2026:

Goblet squats, 24KG KB: 12; 12; 12; 14; 14. [64; +16]

KB swings, two-armed 32KG: 12; 12; 12; 12. [48; +14]

LOTS OF REST IN BETWEEN JANUARY 6-9. HARD TO RECOVER. SERIOUS MOBILITY WORK+STRENGTH=TAXING

January 6, Tuesday, 2026:

KB swings, one-arm, 16KG (L+R): 10; 10; 10+5; 10; 10. (55 swings for each hand, 110 in total)

Goblet squats, 24KG KB: 12; 12; 12; 12.

KB swings, two-armed 32KG: 12; 12; 10. [34]

STARTED MOBILITY — DEEP SQUAT+GETTING RID OF DOWAGER’S HUMP.

January 5, Monday, 2026:

Handstand pushups, wall assisted: 4; 4; 3.

January 1, Thursday, 2026:

KB clean and jerk, 16KG, L+R: 12; 14; 14; SWITCH TO 24KG: 5.

December 31, Wednesday, 2025:

KB clean and jerk, 16KG, L+R: 10; 12; 12; 14; 14.

Taken on December 31, 2025

December 29, Monday, 2025:

Pullups (outdoors, on a bar): 5; 6; 6; 5; 5.

December 19, Friday, 2025:

Handstand pushups (on paralettes, wall assisted): 3; 4; 5; 4; 3.

KB clean and jerk, 24KG, L+R: 3; 4; 5; 4; 3.

KB swings, two-handed, 32KG: 10; 10; 10.

Good workout. Happy to be back.

Taken on December 18, 2025
Right at the end of a 66 hour fast.

December 12, Friday, 2025:

KB clean and jerk, 24KG, L+R: 6; 6; 4.

KB swings, two-handed, 32KG: 10; 10; 10.

December 1, Monday, 2025:

KB clean and jerk, 24KG, L+R: 5; 6; 6; 6; 5. [+4]

November 26, Wednesday:

KB clean and jerk, 24KG, L+R: 4; 5; 6; 5; 4.

Taken on November 26, 2025

November 21, Friday:

KB clean and jerk, 24KG, L+R: 3; 4; 5; 4; 3.

November 17, Monday:

One arm pushups, ball assisted, L+R: 3; 5; 7; 9.

November 11, Tuesday:

Handstand pushups (on paralettes, wall assisted): 3; 3; 3.

Got sick 3-4 weeks ago, was slow to come back — did some light kettlebells every now and then, occasional OAP too, no real workouts though; this is the first one when I clocked in at least 3 sets in a row. WEEEEAK!.. Unacceptable::)

Yet, aesthetics still hold. Kinda::)

Taken on November 11, 2025

<<< Got sick, fasted for 60+ hours to recover. >>>

October 14, Tuesday:

Handstand pushups (on paralettes, wall assisted): 5; 5; 2.5.

October 10, Friday:

Pistol squats (ground, wall assisted), L+R: 5;

Ground, unassisted (heel on a book), L+R: 1; 1.

OAP (ball assisted), L+R: 10; 10; 10.

Taken on October 10, 2025

(I’m pretty sure I stopped taking creatine somewhere around this time, and it shows in the photos above.)

October 7, Tuesday:

Pullups on a bar: 7; 8; 5; 6; 6.

Walked around the park, stopping at the outdoors workout “pit-stops” for a quick pullups session, then moving on to the next one, walks through the park in between them — my favourite way to exercise, by far; does not feel like a workout AT ALL. Feels, like a walk in a park:;) But the effects are real.

September 25, Thursday, 2025:

Handstand pushups (on paralettes, wall assisted): 5; 5; 4.

Squats with 24kg kettlebell: 10; 10; 10.

(WAS TRAVELING IN BETWEEN SEPTEMBER 12-25, SO DROPPED IT COMPLETELY; NEXT TASK — PULL OUT AT LEAST ONE FULL WORKOUT (5 SETS) WHILE TRAVELING.)

September 12, Friday, 2025:

Calf raises, single leg, on an edge, L+R: 18; 19; 20; 20; 20.

Handstand pushups (on paralettes, wall assisted): 4; 4; 5; 2; 2.

September 9, Tuesday:

One arm pushups, ball assisted, L+R: 9; 10; 10; 10; 10.

Taken on September 9, 2025

September 8, Monday, 2025:

Calf raises, single leg, on an edge, L+R: 17; 18; 19; 20; 20.

September 5, Friday, 2025:

Kettlebell swings, 2-handed, 24 kg: 20; 22; 24; 22; 20.

September 3, Wednesday, 2025:

Pistol squats (on the ground, wall assisted), L+R: 5; 8; 8; 6; 5.

Handstand pushups (on paralettes, wall assisted): 3; 3: 2; 2; 2. (What a PU$$Y…)

First time that I did a full HS pushup ALMOST without the wall assistance. Almost::) Not quite yet. SUBSTANTIALLY harder! Hence, even worse total score::)

September 2, Tuesday:

Kettlebell swings, 2-handed, 24 kg: 12; 14; 16; 18; 20.

Calf raises, single leg, L+R: 16; 17; 18.

September 1, Monday:

Pull-ups on rings (in a park!): 10; 10; 8; 8; 7.

Taken on August 29, 2025

Finished another 60 hour fast two days before

(36 hours of water fast+24 hours of dry fast)

August 28, Thursday:

Calf raises, single leg, L+R: 16; 17; 16; 17; 17.

One-arm pushups (no parallettes, ground+ball assisted), X*Left+X*Right, X=10; 10; 10; 10;

August 21, Thursday:

Calf raises, single leg, L+R: 16; 17; 18; 19; 20.

One-arm pushups (no parallettes, ground+ball assisted), X*Left+X*Right, X=10; 12; 10.

August 15, Friday:

Kettlebell swings (two-handed), 24KG: 16; 18; 20; 22; 24.

Handstand pushups (on paralettes, wall assisted): 3; 4.

Taken on August 15, 2025

August 13, Wednesday:

Calf raises, single leg, L+R: 15; 16; 17; 16; 15.

Handstand pushups (on paralettes, wall assisted): 3; 4; 3.

+60km in 4 hours on a bike — country roads, plus forest — for an “easy evening ride”. Brutal… My bed felt like a promised land after that::)

August 12, Tuesday:

Kettlebell swings (two-handed), 24KG: 12; 14; 16; 18; 20; 22; 24.

Handstand pushups (on paralettes, wall assisted): 4.

(Late evening session, is enough.)

August 7, Wednesday:

Kettlebell swings (two-handed), 24KG: 14; 16; 18; 20; 22.

Handstand pushups (on paralettes, wall assisted): 3; 4; 3.

August 4, Monday:

Kettlebell swings (two-handed), 24KG: 12; 14; 16; 18; 20.

July 29, Tuesday, 2025:

Handstand pushups (on paralettes, wall assisted): 3; 4; 4; 4; 3.

Calf raises, single leg, L+R: 12; 13; 14; 15; 16.

Taken on July 29, 2025

July 28, Monday, 2025:

Alternate pullups (P) and chinups (C): 8P, 8C, 9P, 6C, 7P, 6C.

After rain in a park, slippery bar, especially on Cs.

July 22, Tuesday, 2025:

Kettlebell swings (two-handed), 32KG: 10; 12; 14; 12.

July 21, Monday, 2025:

Alternate pullups (P) and chinups (C): 6P, 6C, 6P, 5C, 6P, 6C.

Long walk around a park, each set in a different outdoors gym spot = PURRRFECTION…

July 17, Thursday, 2025:

Handstand pushups (on paralettes, wall assisted): 5; 3; 4; 5; 3.

July 15, Tuesday, 2025:

Pistol squats (on the floor, wall assisted), X*Left+X*Right, X=5; 6; 7; 8; 10.

Handstand pushups (on paralettes, wall assisted): 5; 4; 3; 3; 4.

July 13, Sunday, 2025:

Calf raises, single leg, L+R: 5 sets of 16.

Handstand pushups (on paralettes, wall assisted): 4; 3; 4; 4; 2.5 🤠

I think I will start doing my workouts more often again, just because I feel SO GOOOOD after it all the time… Addictive.

July 7, Monday, 2025:

One-arm pushups (no parallettes, ground+ball), X*Left+X*Right, X=10; 10; 10; 10; 10 (backpack , +5kg or so).

Handstand pushups (on paralettes, wall assisted): 3; 2; 3.

ATTROCIOUS regress!.. I have a spine injury… Got it on Sunday, July 22, unsuccessful second attempt at beach volleyball in RVK. “Stupid injury”, yet, telling. A lot. I’ve been sitting LIKE A BITCH for the last 6 months… NEVER IN MY LIFE have I spent so much time in a chair…

Never again. 🤞

July 3, Thursday, 2025:

Pistol squats (plyo box), X*Left+X*Right, X=10; 10L, 5R

Pain in the right knee, old wound renewed already before the workout.

Handstand pushups (on paralettes, wall assisted): 3; 4; 3.

I’ll keep it light today, first “real” workout after moving to LT. Adaptation, I guess::)

June 27, Saturday, 2025:

BW: 70.6kg

Pullups (Hangboard “Beastmaker1000”, top nobs): 5; 6; 7; 8; 9.

June 22, Sunday, 2025:

BW: 72.3kg

One-arm pushups (parallette+trash bin), X*Left+X*Right, X=10; 10; 10; 10; 10. [50; -6]

First three sets — start going down without my hand touching the trash bin, touching it only at the end of the going down movement (weak spot) for every single rep! Used to do it 3 reps per set, max.

Weirdly, my left arm became stronger smh… Kept no-assist lowering down for sets 4 and 5 too. Couldn’t do the same with my right. A riddle…

June 20, Friday, 2025:

BW: 73kg

KB swings (two-handed), 20kg: 10; 16; 22; 30; 26.

Pullups (Hangboard “Beastmaker1000”, top nobs): 3; 4; 5.

June 17, Tuesday, 2025:

KB swings (two-handed), 20kg: 20; 22; 24; 26; 28.

Goblet squats, 20kg: 10; 12; 14.

Pullups (Hangboard “Beastmaker1000”, top nobs): 3; 6; 9; 11; 8.

June 15, Sunday, 2025:

BW: 71.7kg

Handstand pushups (on paralettes, wall assisted): 4; 5; 4; 4; 3. [20; +4]

Did my first clean push upwards from the crow’s position — touching the wall with my feet only after I have pushed myself all the way up.

Also, tried some balancing in handstand position after the last set (the realisation came too late), managed to do it for solid 0.75 sec, lol.

Next session will play with this more, aiming to incorporate this game into each set.

Taken on June 15, 2025

June 13, Friday, 2025:

BW: 72.3kg

Pullups (outdoors, pullup bar): 8; 7; 7.

One-arm pushups (paralette+ball), X*Left+X*Right, X=10; 12; 14; 10; 10. [56; -14]

Placed an arm as close as possible to the centerline of the chest. Feeling weak AF… Again, lol. 🤠

June 11, Wednesday, 2025:

BW: 71.8kg

Handstand pushups (on paralettes, wall assisted): 3; 4; 3; 3; 3. [16; -3]

Regressing even further… WTF?… First time like this, I think… did I gain even more weight in the last couple of days?.. Also, I started paying more attention to the “cleanliness” of the form while going from crow’s position into the handstand — staying in crow’s for longer, repeating if I fail (no more than 1 additional repetition per set, so far, so… measly, lol::) but perhaps, it all adds up like this; also, it might be something else all together. but it’s clearly this exercise specific, because my other workouts — OAPs and pistol squats — are progressing “as usuala”. A riddle! A puzzle. Interesting… :;)

June 9, Monday, 2025:

BW: 71.2kg

Pistol squats (plyo box), X*Left+X*Right, X=11; 12; 14; 12; 12. [61; +21]

June 8, Sunday, 2025:

BW: 70.8kg

One-arm pushups (paralette+ball), X*Left+X*Right, X=12; 15; 15; 15; 13. [70; +1]

June 7, Saturday, 2025:

BW: 70.8kg

Handstand pushups (on paralettes, wall assisted): 4; 5; 4; 3; 3. [19; +4]

Pullups (Hangboard “Beastmaker1000”, top nobs): 8; 8; 8.

June 3, Tuesday, 2025:

Pistol squats (plyo box), X*Left+X*Right, X=10; 10; 10; 10. [40; +10]

Pullups (Hangboard “Beastmaker1000”, top nobs): 6; 7; 8; 8; 6. [35; +4]

June 2, Monday, 2025:

Handstand pushups (on paralettes, wall assisted): 4; 3 (hurting shoulders, only slightly, but better cautious in here…); 2 (pyzdakas, nx… fuck this shit!.. wtf?..); 3; 3. [15; -7]

I have waaaay less experience/workload in exercising my shoulders as opposed to core/back/triceps (pushups/pullups/kettlebells)
I did last HSP workout 2 weeks ago
I am 3-4 kg heavier than the last time
I am entering each session from the crows position — instead of just kick-jumping into it — which could be counted as 1 rep in itself (I don’t count it and I won’t).

I guess, there’s not much “unexplainable mystery” in all this, afterall.

Need to ramp up frequancy, accumulate decent workload.

May 30, Friday, 2025:

Pullups (Hangboard “Beastmaker1000”, top nobs): 5; 6; 7; 7; 6. [31; +5]

May 26, Monday, 2025:

BW: 67.8 kg

One-arm pushups (paralette+ball), X*Left+X*Righ, X=12; 14; 15; 15; 13. [69; +8]

May 18, Sunday, 2025:

Handstand pushups (on paralettes, wall assisted): 4; 5; 6; 5; 2.5. 🤠 Almost broke in half on the last one. [22; +3]

May 17, Saturday, 2025:

Pullups (on hangboard — Beastmaker1000, top (biggest) handles): 12; 8; 6. [26]

May 13, Tuesday, 2025:

Pistol squats (plyo box), X*Left+X*Righ, X=10; 10; 10. [30; -20]

May 12, Monday, 2025:

One-arm pushups (paralette+ball), X*Left+X*Righ, X=12; 12; 12; 13; 12. [61; +5]