SUBJECT KM·72 / WATERLOO ON REV —
+ LOG INTAKE

Body
System ID

8-week recomposition experiment · 72 → 68 kg @ 173 cm · initiated 2026-07-06 · validates 2026-08-31
RUN LOG56-day matrix
on protocol partial over budget unlogged
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TELEMETRYWHOOP · —
Recovery
—
percent
HRV
—
ms rmssd
Rest HR
—
bpm
Sleep
—
hrs asleep
INTAKE / TODAY—
Energy— / 1650 kcal
Protein— / 145 g
PROTOCOL
lunch 13:30 → snack 17:45 → lift 20:00–21:00 → dinner+shake 21:10 → kitchen locked 22:00 → lights out 01:00
sleep is the master variable — recovery swings 20–80% on it alone.
DAY RECORDSnewest first
2026-07-12SUN Cardio + Core
CardioIncline treadmill 30:00 — 2.5 mph @ 19% avg incline, 1.28 mi, ~358 kcal. First dedicated cardio session of the block — covers the weekly Zone 2–3 slot. (WHOOP can't tag treadmill; strain captured under the day.)
Core~13 min finisher, HR 144–172: front plank 3×0:45 · side plank L+R 3×0:30 each deadbug 2×10 · MB Russian twist 2×20 @4.5kg — PR badges
Recovery26% · HRV 38 · RHR 75 — despite 8.5h sleep; yesterday's 6,285kg pull session is being paid for. Light day was the right choice.
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2026-07-11SAT Lifted
SessionPull — 76 min, 21:04–22:20 · strain 13.7 · ~426 kcal · tonnage 6,285kg / 142 reps. lat pulldown 10@39 · 10@45 · 8@52 · 7@52 — PR badges wide-grip pulldown 10@28.4 · 10@30.4 · 8@28.4 · 9@26.7 seated row 10@59 · 10@52 · 10@45 · 10@45 — near-PR opener DB shrugs 10@50 · 10@55 · 10@55 — new PR
Recovery54% · HRV 57 · RHR 62 — rebounded from Thursday's 24%; trained on the rebound, correctly.
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2026-07-10FRI Rested
SessionLower B skipped — recovery still climbing back from the 24% trough. Second leg day lost this week.
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2026-07-09THU Rested
SessionPull deferred — recovery read 24% (HRV 36, RHR 77, sleep 5.7h). Correct call to stand down; session executed Sat instead.
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2026-07-08WED Lifted
SessionPush — chest cont. + shoulders/triceps (Upper Body Hyper 50), recovery 36% going in. incline DB press 10@36.3 · 12@40.8 · 12@45.4 — ahead of target machine fly 10@41 · 10@45.4 · 6@54.4 seated OHP 10@22.6 · 7@31.8 · 7@31.8 — on target lateral raise 10·10·7 @15.9 — reps dipped near failure rope ext 11@6.7 ×3 + DB overhead ext 11@14.7·16·16 + 5 min incline walk
Sleepbed ~03:00 — two hours past protocol; explains the 36% recovery.
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2026-07-07TUE Lifted
SessionWeightlifting ~19:40 (via WHOOP) — back on track after Monday's miss.
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2026-07-06MON Skipped
SessionMissed — Upper A pushed. One miss in eight weeks is noise, not signal.
MedsFinasteride · minoxidil ×2 · vitamin C
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