Ryker's Forge: Day 1 – October 30, 2025


By Ryker | Thursday, October 30 | Jock Rebuild Logs
The Stakes
This 41-year-old, 221-pound frame at 30.6% body fat needs sharp focus: 1900-calorie days, 6-hour sleep scoring 65 on Garmin, nutrition holding at 2/5 adherence. Week 3 of Full Body Aesthetics ramps growth—progressive overload turns consistency into visible strength, countering top distractions like social media (5/5 impact).
Core Structure
Strength focus (Mon/Wed/Fri): Repeat anchor lifts for heavier loads and form. Pump emphasis (Tues/Thurs): Metabolic stress builds endurance and size. Recovery weekends seal gains. Baseline: Dawn workouts Mon-Fri (Monday uploads), runs Tue/Thu/Sun/Sat. Adherence: 4.5/5 workouts, no limits.
Today's Breakdown
Pump Session Lifts: Dumbbell Incline Bench Press (3 sets x 12 reps @ 45 lbs/side, short rests for chest burn); Barbell Row (3 sets x 10 reps @ 135 lbs, back pull flood); Dumbbell Lateral Raise (3 sets x 15 reps @ 15 lbs/side, shoulder endurance)—60 minutes total with full-body flows.
Run: 4.17 miles easy (9:48 pace, 154 bpm, 627 cals burned). Gear: A-18 gray tee, B-1 purple shorts, C-26 compression, F-4 shoes (100% match).
Nutrition: 1832 cals (carbs 150/155g, fat 51/48g, protein 196/210g; 14g fiber across 4 meals).
Hydration/Restraint: 100 oz; K-3 device secure (45 days locked, 43 days no release). Sleepwear: Naked top, D1-5 jockstrap, H1-5 collar.
Recovery: Bed at 8:39 PM (fatigue grace); 5-10 min stretches.
The Gaps
Water untracked at first (15-oz fix); protein 14g short.
Action Plan
Water: Noon app logs, 100-oz streak unlocks music. Protein: 20g dinner shake, track 7-day avg (±15% flex). Dawn strength at 4:45 AM.
Adapt fast—results hit now. Share your overload win below.
Chain forged—rest deep, boy.

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