Thursday – Life Happens, Keep Moving
Got my run in and it felt solid — legs, lungs, and pace all right where I wanted them, even with an early wake-up call from Bane. At 2:30 AM, he decided it was bathroom break time. I got both dogs outside, then grabbed a little more sleep before my 4:15 wake-up. Dogs got their walk in right after my run, so at least they’re happy.
GMB didn’t make the cut today. Daisy forgot her flute, which meant a detour home, missing the bus, and me stuck in construction traffic on the way to the school. By the time I got back and finished laundry, my workout window was gone. Not an ideal day, but life happens. The important thing is I hit my run and didn’t let the chaos derail the whole day. Wins come in different shapes, and today’s was keeping the main thing the main thing.
Friday – Back Says “Nope”
Keeping the tradition alive — another Friday without a gym session. Woke up with my back feeling tight and sore, and since today was back day, pushing it didn’t seem smart. Instead, I went with the heating pad and some stretching, which helped loosen things up. Skipped GMB too, partly because of the back, partly because of an early meeting that ate up my window. At least the dogs got their walk in, so it wasn’t a total zero.
On the plus side, sleep was solid. Just had to make it through the day and into Daisy’s black belt ceremony — followed by a very late dinner.
Saturday – Too Much of a Good Thing
The black belt ceremony dinner went a lot longer than expected, and I paid for it. Between eating hibachi way later than usual and getting to bed way later than usual, my stomach wasn’t happy and my sleep was trash. I didn’t have the energy to fight late-night hibachi and poor sleep just to eek out a 2-mile run, so I called it. Sometimes the smart play is to accept the loss, recover, and move on.
Week 4 Wrap-Up – The Numbers Behind the Week
This week’s check-in compared to last Sunday (Aug 10 → Aug 17):
- Weight: 208.0 → 209.2 lbs (+1.2 lbs)
- Body Fat %: 27.74% → 27.63% (-0.11%)
- Neck: 14.14″ → 14.14″ (no change)
- Waist: 38.83″ → 38.76″ (-0.07″)
On paper, it looks like I gained a pound. But the more important story is that my waist shrank slightly and my body fat % ticked lower. That means composition is improving even if the scale pretends otherwise.
The culprit? Friday night hibachi at Daisy’s black belt ceremony — salty, carb-loaded food hours later than I usually eat. Combine that with poor sleep, and it’s no surprise the scale popped up.
The real takeaway: trends in waist and body fat matter more than the week-to-week number on the scale. The training, nutrition, and recovery habits are working — the proof is in the shrinking waistline, not the daily weigh-in.
The Recomp Chronicles 
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