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
2026-07-09THU Pull day · 20:00
PlanUpper B — Pull. Lat pulldown 45kg · seated row 50kg · face pulls · curls. Hold back if recovery reads low.
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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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