NO. 03 · 25 OCT 2026
The Sunday Run Sheet.
One email a week worth opening.
Hey,
This week got away from me.
I had a new brand launch on Thursday night. It's finally live. Properly. It took most of my week, and it's consumed me for the last couple of weeks. In the right way.
It's a partnership with a dear friend, and it's by far my favourite brand I've ever launched. More on that next week.
Monday I didn't sleep. Went to the gym anyway. Legs, and it was a good session. When I'm flat and don't feel like going, I still go, and I always seem to feel so much better afterwards.
Then the training slipped away. Not for one big reason. Five small ones. Bad sleep, bad weather, early starts, a big week. None of them would have stopped me on its own. Together, they did.
I had a bad day this week too. Mentally. Overwhelmed and stressed, with so much going on. I still kept showing up and doing what was needed. A bad day doesn't have to be a wasted one.
I've let my reading slide as well. If you're building anything, reading is the job. I'm getting back into it.
Below are five things worth your time, then every post from the week.
Worth your time.
01
FITNESS · ARTICLE
In one study, men aged 35 to 50 and college men aged 18 to 22 did the same eight-week strength program. Both groups got stronger and gained about the same muscle, and the older men lost more fat. Age isn't the reason the muscle stops. The training is.
My take: I'm in my 40s. Monday, on no sleep, I put 300kg on the leg press for four sets of eight. The week before it was 250kg for ten. I think I prefer heavier and lower reps.
02
HEALTH · ARTICLE
A fitness coach who set out to live to 100, until the goal ran his life: 15 supplements, an hour-long morning routine, sleep scores telling him how to feel. His fix is healthspan. Get the big things right (strength, cardio, sleep) before the small stuff, and judge a routine by whether it makes your life better now.
My take: My routine isn't about living to 100. It's about the day I'm in. It clears my head and gets the hardest thing done before the day starts.
03
MIND · BOOK
Not a book about quitting. Successful people give up all the time: on strategies that aren't working, goals they don't really want, and the fears and excuses holding them back. The line I kept: "Maybe you should give up on anything that is getting in the way of you living the life that you want."
My take: The book I'm writing is about never giving up on wanting more. This one is about giving up whatever's in the way. Same idea from the other end.
04
BUSINESS · BOOK
A plan for running your health, your family and your work at once, without one eating the others. The idea worth taking: when finishing feels too big, stop focusing on finishing. Start, for a small amount of time.
My take: When everything piles up, don't try to fix it all. Take one thing off the table. Then go.
05
AI · PODCAST
Anthropic's new personal agent, Claude Duet. It lives on your phone, picks up all your Claude plugins and connectors, and is pitched at small business owners and busy people.
My take: It's not available in Australia yet, so I can't say too much. But it shows all the big AIs are full steam ahead with personal agents. Everyone should be playing around with them more, to see how they can help, personally or professionally.
The point was never a perfect record. It's coming back.
Back on it tomorrow.
What are you reading, listening to or using that I should know about? Hit reply.
It’s your life. Run it.
WORTH REPEATING
Build the foundations for success one brick at a time. Build them strong so that they won't collapse at the first obstacle or setback.
Thibaut Meurisse, Dopamine Detox
From the blog.
FITNESS · DAY 19 OF 30 · 19 OCT 2026 · 1 MIN
When I'm flat and don't feel like going, I still go. Most of the time those end up being some of my best sessions.
BUSINESS · DAY 20 OF 30 · 20 OCT 2026 · 1 MIN
Learning the lesson is one thing. Following it is the hard part.
AI · DAY 21 OF 30 · 21 OCT 2026 · 1 MIN
The AI isn't the clever part. Give it the right files and the output completely changes.
FITNESS · DAY 22 OF 30 · 22 OCT 2026 · 1 MIN
None of them would stop you on its own. Together, they do.
REAL LIFE · DAY 23 OF 30 · 23 OCT 2026 · 1 MIN
A bad day doesn't have to be a wasted one.
BUSINESS · DAY 24 OF 30 · 24 OCT 2026 · 1 MIN
Read something today. Not to switch off. To get better at what you do.
REAL LIFE · DAY 25 OF 30 · 25 OCT 2026 · 1 MIN
The point was never a perfect record. It's coming back.
THE CHALLENGE · DAY 25 OF 30
30 days of showing up.
A post a day through October. 25 down, 5 to go.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
My businesses: Black Applied, for companies. ADHD Systems Guy, for brains.
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