Practice what you preach

The most important muscle to build is discipline.

I spend a lot of time asking students to practise, persevere and trust what consistent effort can do. Eventually I asked myself a simple question: am I following my own advice?

The Discipline Counter
— blocks of 300 completed since November 2023.
The next discipline challenge

50 Days.

Guaranteed success is at the end of 50 Nos. Live tracker updated daily.

0 / 5050 days to complete
One day. One NO. Repeat fifty times.Progress updates from the site control.
Mission 300K

300,000 exercises by age 50.

Target: 18 January 2028

—days to go
—exercises remaining
—needed per day
Running medals

Showing up adds up.

The medals aren't the point. They're evidence of all the days that came before them.

Beyond the counter

The longer record.

The repetition total is only one part of the story. Running has been another way of testing the same idea: keep showing up and see what consistency can build.

5Marathons run

Most recent · London Marathon 2026£2,107 raised

6Half-marathons run

Most recent · Żywiec 2026

What counts?

Not one exercise. A lot of different work.

The total is built from strength, bodyweight, grip and conditioning exercises. Running is part of the wider challenge too, with targets from 5 km and 10 km through to half-marathon and marathon distances, but the Discipline Counter itself records exercise repetitions.

Pull
  • Pull-ups
  • Chin-ups
  • Muscle-ups
  • Negative eccentrics
  • Bent-over rows
  • Inverted rows
  • Kettlebell curls
  • Bicep curls & hammer holds
  • Incline-seat bicep curls
  • EZ-bar curls on wall
  • Banded bicep curls
  • Dead hangs
Push
  • Press-ups
  • Mike Tyson press-ups
  • Captain Archer press-ups
  • One-arm incline press-ups
  • Deep press-ups
  • Diamond press-ups
  • Banded press-ups
  • Banded crossover press-ups
  • Step decline press-ups
  • Chest press
  • Tricep dips
  • Bar dips
Strength
  • Deadlifts
  • Incline squats
  • Kettlebell squats
  • Kettlebell squat & press
  • Dumbbell & bar shoulder presses
  • Shoulder laterals — front, side & rear delts
  • Standing band crossovers
  • Banded quad & hamstring extensions
  • Calf raises
  • Lunges
  • Crossed lunges
  • Explosive lunges
Grip
  • Hammer work
  • Forearm curls
  • Hammer holds
  • Dead hangs
  • Elastic bands
  • Rice-bucket work
  • Towel grip work
  • Monkey bars
Core
  • Weighted leg raises
  • Side sits
  • Seated in-outs
  • Lying leg flutters
  • Star crunches
  • Ukrainian twists
  • Crunch reach-throughs
  • Toe taps
  • Plank side-to-side
Conditioning
  • Bear crawls
  • Mountain climbers
  • Switching mountain climbers
  • Half burpees / body builders
  • Half-burpee jumps
  • Burpees
  • Monkey bars
  • Pick-up put-downs
  • Dip walks à la Sierra
  • Running alongside the repetition targets
— blocks × 300 exercises = —
Why I started

Consistency.
Discipline.
Hard work.

As a teacher, it is easy to tell somebody else that improvement comes from practice. Keep turning up. Do the difficult thing again. Accept that progress is usually accumulated rather than sudden.

At some point I thought: am I actually following my own advice?

So I started keeping score — not of appearance, but of work. Seeing one of my students consistently turn up and put the effort in further inspired me to keep doing the same myself. By 17 October 2026, I had completed 479 blocks of 300 — 143,700 repetitions since November 2023. The live counter above keeps the total up to date, one block at a time.

The waypoints

A journey with something to aim for.

The progression system I built in Excel turned consistency into a series of tangible targets.

🥉111 × 300Bronze33 300
✓ ACHIEVED · 12 Jul 2024
🥈222 × 300Silver66 600
✓ ACHIEVED · 13 Jan 2025
🥇100 000Gold100 000
✓ ACHIEVED · 6 Sep 2025
🍀432 × 300Irish Green129 600
✓ ACHIEVED · 9 Sep 2026
👓500 × 300500 Miles150 000
✓ ACHIEVED · 22 Oct 2026
✈️633 × 300Cabin Pressure189 900
🏴󠁧󠁢󠁷󠁬󠁳󠁿751 × 300Everton Blue225 300
🇵🇱966 × 300Polish Red289 800
🎳🧊1000 × 300300k by Age 50300 000
🍏1234 × 300Beatles White370 200
🏍️1441 × 300ZZR Black432 300
🖖1701 × 300Enterprise-D510 300
👨‍🚀1968 × 300Apollo 8590 400
🚀2403 × 300Apollo 11720 900
🌷2507 × 300Jasmine752 100
🪽Long-range targetTornado1 000 000