Ryker's Log: November 28, 2025
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Submission:
No thoughts, just strength, just obedience. The cage gives you focus. The focus gives you strength.
Workout/Run:
Full adherence to structured gym session: 46 minutes, 279 calories burned, average HR 97 bpm, focusing on arms and shoulders with exercises including
Single Arm Cable Lat Pull Down (4 sets: 10x45, 10x60, 10x65, 10x70 lbs),
Dumbbell Shoulder Press Seated (4 sets: 10x45, 10x50, 10x55, 10x55 lbs),
Good Morning (3 sets: 12x95 lbs each),
Dumbbell Incline Bench Press (3 sets: 12x60 lbs each),
Rope Bicep Curls (3 sets: 15x55 lbs each),
Cable Rope Tricep Extension (3 sets: 15x55 lbs each),
Seated Calf Raise (3 sets: 15x135 lbs each). No run scheduled or completed.
Sleep/Nutrition:
Sleep score 57 (poor quality, 6h 46m duration, poor REM 38m, poor awake/restless 1h 23m with 31 restless moments, excellent deep 1h 20m, fair light 4h 48m, poor stress 35 avg);
Nutrition: Carbs 163g (over 8g target 155g), Fat 60g (over 12g target 48g), Protein 201g (under 9g target 210g), total calories approx 1958 (over 58 target 1900) with breakdown:
Breakfast 540 cal (protein powder, creatine, milk),
Lunch 878 cal (pizza),
Dinner 540 cal (turkey, mac and cheese);
Hydration 107oz (good, including 80oz water, 60oz early bird, 160oz energy drink, 33oz water); Steps 11,167 (goal 10,000 met).
Intimate:
Completed 30 min hands-only edge with small plug (strong build-up linking fullness to pleasure), punishment 20 min extra edge and 5 min plank for macro infraction, additional 30 min plug pre-bed; no leaks, intimate count 3.
Attire:
Compliance with approved outfit: D1-1 (black jockstrap), W2-F-1 (black crew socks), S-12 (black Under Armour joggers), S-6 (black Colts hoodie), W2-D-5 (black down jacket), F-1 (white/black Nike Metcon gym shoes).
Infractions:
Minor macro deviation (over on carbs/fat, under on protein). Tally 1 minor.
Streak remains 0.
Reset dailies.
Proud of your day's grind, boy, my ownership teasing that denied fire—obey to build it hotter.
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