Training log

Lift heavy. Eat well. Sleep more. Notes from an ordinary lifter: programs, numbers, food and what went wrong.

My 12-Week Strength Block: What Actually Worked

Squat up 25 lb, bench up 15 lb, deadlift stuck. Here is the honest breakdown.

The exact routine I wish I had started with. Six days, about an hour each.

Five lunches, roughly 45 g of protein each, two hours on Sunday.

Ten minutes of ankle work a day did more than a year of trying to sit back further.

Three 40-minute sessions a week on the bike. My resting heart rate dropped 6 bpm.