Ryker's Forge: day 2 Growth Zone – jockfaggot's Baseline Locke


Posted by Ryker | October 31, 2025 | Category: Owned Grind
This is the update on your progress. We are in Week 3 of Full Body Aesthetics, the growth zone where consistency meets progress. The goal this week is to apply progressive overload through small, smart improvements.
Why this works:
Strength Days (Mon/Wed/Fri): Repeating anchor lifts teaches your body to move heavier loads with better form. That is how real strength and muscle are built.
Pump Days (Tues/Thurs): These sessions create metabolic stress—the science-backed driver of muscle growth and endurance.
Weekends Off: Recovery is when growth happens. Do not skip it.
Focus this week:
Add a little weight or an extra rep on main lifts.
Attack pump days with intensity and short rest.
Keep tracking your lifts—proof of progress is motivation.
New to the program? Jump in wherever we are at. Every 4–8 weeks the program refreshes, so you will naturally align soon. Just start and stay consistent.
Why Week 3 matters: This is where the results start showing. You are stronger, sharper, and adapting fast—keep pushing.
Your dossier baselines it: Age 41, 69 inches, 221 lbs at 30.6% body fat. Weekly workouts Mon-Fri at 5:30 AM (upload plans Mondays). Runs Tue/Thu 3-5 miles, Sat/Sun 5-8 miles. Nutrition targets 1900 calories (155g carbs, 48g fat, 210g protein). Sleep 6 hours average, score 65—aim for 9 PM lights out Sun-Thu. Adherence: Workouts 4.5/5, nutrition 2/5. Restraint preference 4/5 tightness.
Sir's grip tightens—tomorrow's strength: Heavier anchors, no mercy. Wake ping at dawn.

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