Morning: mobility + breathing. Midday: walk with the dog. Evening: the day's bodyweight track (Push → Pull → Legs → Core/L‑sit rotation). Blocks are swappable — heavy in the morning means mobility or a walk takes the evening. Sleep target: 8 hours, 11 PM → 7 AM.
Strength runs Mon / Wed / Fri and alternates weekly — Week A: Push · Pull · Push, Week B: Pull · Push · Pull. Tuesday is the dedicated leg day, Thursday is shoulders & back care, Saturday is endurance + calisthenics.
Tap any day to open its full plan — sessions, run, watchdog blocks, menu.
Every kind of session in one place: Push, Pull, Legs, Back Care, Shoulders, Arms, Core & Abs, Ancillary (grip/wrists/calves/neck/low back) and a Full-Body hybrid. Home setup: power rack with lat pulldown, seated row, landmine. Compounds first, accessories hard and close to failure. Anything tagged historical is a pre-back-symptom loading scheme — earn it back gradually, never during a flare.
The classic build at the top of the ladder: 2 mi easy ×2 + 3 mi ×1 running, ~15 mi and ~25 mi rides, Zone 2 30–60 min — outdoor first, always complementing strength, never replacing it.
Built around your known list: right hip hiking, right QL tightness, restricted right hip internal rotation, mild right-curving lumbar scoliosis, left posterior shoulder/lat pinching, right shift in the forward fold, neck/upper-back stiffness.
Move slowly, breathe through the nose, never force range — especially camel (spinal extension) and forward folds (watch the right shift; stay midline). Skip anything that pinches during a flare.
Milestone (Sept 2025): first full L‑sit — 3 seconds, ~3″ off the ground. Not yet repeatable.
Next: consistent 5–10 second holds.
Historically ~4×/week, flexible around strength and endurance. Core means deep stabilizers, bracing, anti-rotation and compression — not just abs.
Short, practical, tied to training and sleep — the wind-down pairs with the 11 PM bedtime target.
2,000–2,200 kcal/day · 150–180 g protein. Enough protein to preserve muscle; carbs flex with training demands; don't let a deficit compromise recovery. Approaches over time have included a balanced 45/30/25 split, a higher-protein cut, and a lower-carb phase — not all at once.
Staples — Breakfast: eggs with pesto & olive-oil toast, or eggs with bacon & avocado. Lunch: chicken caprese sandwich; salmon salad or a protein bowl. Dinner: ribeye with vegetables, grilled salmon/fish, spaghetti with meat sauce; rice or sweet potatoes. Snacks: whey, Greek yogurt, blueberries, almonds.
Eleven nutrient-dense ~500 kcal dinners inspired by Bryan Johnson's Blueprint (collection from Aug 2023). Tap a meal for details. Only two meals' original macro estimates were ever recorded — they're marked as historical estimates; the rest were never written down, so none are invented here.
Protocol for new meals: ~500 kcal (±10%), protein-forward (30 g+ where the dish allows — closing the gap the Stuffed Sweet Potato leaves), whole foods built on seafood, chicken, legumes and vegetables. These are Muse's additions, not part of the original Aug 2023 library; macros are Muse's estimates. New suggestions rotate in with the weekly plan updates — ask anytime for more.