pre ecq: weights focusing on strength/explosiveness, HIIT and MMA, 5 days a week

ecq: No barbells so I did my best to adjust to mpthis current shit situation. forced to build my own pull-up bar to do weighted pull-ups, built my own sandbags mostly for leg training since I could lift quite a lot using my legs, HIIT cardio on treadmill, built my own 100lbs heavy bag made of old clothes and sand, do weighted one-arm push-ups for chest during strength day and max reps normal push-ups during endurance training day. max reps pull ups, squats and fastest timed 2 mile run also on the said day.

I've also dedicated a day for power/explosiveness or lifting heavy weights or your own bodyweight as fast as possible.

do the bare minimum high rep work for both bicep and triceps and PLENTY of high rep sets for wrist curls. I've also built a DIY neck harness for neck training.

I also try my best not to neglect my mental health/ability to focus. IMO its effects on physical performance is severely underrated. I feel like I'm not doing myself any favor despite living an active lifestyle if I keep spending exorbitant amounts of time browsing the internet everyday.