The Recomp Chronicles

Tag: health

  • Midweek Check-In – Finding the Groove

    Sunday 8/10 – Quiet Reset

    Sunday was as standard as it gets for a rest day. I knocked out my weekly measurements, prepped food for the week, got some reading in, and kept things low-key.
    Sleep was solid, soreness was basically gone, and while my energy wasn’t off the charts, it didn’t need to be — nothing major was planned. Mood was good overall.
    I probably ate a little more than I should have — weekends always test discipline — but that’s part of the process. The important thing was getting meals prepped and structure in place for the week ahead.

    Monday – Sleepy Strong Start

    Last night’s sleep was so good it left me a little “sleep drunk” in the morning. I shook it off at the gym with a solid leg day, then got the dogs out for their walk. That turned into a full-on social hour when we ran into another pair of basset hounds — lots of sniffing and hanging out, not much actual walking.
    Soreness stayed minimal, mood was good, and energy was decent overall. I even snuck in a quick power nap to top things off. Not a bad way to kick off the week.

    Tuesday – Early Start, Hot Spot Hustle

    Sleep was a little off thanks to Daisy’s late Taekwondo and Bane’s early wake-up call. I lost about an hour overall, so energy wasn’t where I wanted it, but I still got up and knocked out my run.
    The run itself went well — 2.5 miles in 30 minutes — though I’m still chasing down the hot spot on the ball of my right foot. It fades as I go, but I’d rather fix it than keep hoping it disappears.

    Wednesday – Midweek Switch-Up

    The gym felt good today, and I switched things up with a different routine. The goal was simple: adjust lifts and sets so I’d have time to squeeze in a steam session afterward for recovery. Mission accomplished on the time side at least, I didn’t add in the steam session yet, that will come in in a couple of weeks.
    Sleep wasn’t perfect — Tuesday nights rarely are — but it wasn’t a disaster either. I’ll try to make up for it the rest of the week and, fingers crossed, actually get into the gym on Friday.
    On-call starts back up tomorrow, but for now the slate looks clean. We’ll see how long that lasts.

    Still Lifting. Still Losing. Still Showing Up. (Usually)

  • The Recomp Chronicles – Week 4: Life Happens

    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.

  • Mid-Week Check-In: Beating the All-Nighter Hangover

    Last Friday night’s DR fiasco could’ve wrecked my whole week — the kind of all-nighter that used to leave me foggy, cranky, and sore for days.

    This time? Different story. I gave Saturday to damage control (low movement, enough food to function, plenty of water), then made Sunday all about recovery.

    I slept great Saturday night, and spent Sunday relaxing, took a nap, and just enjoyed not getting any emergency calls from work.

    It’s proof that recovery isn’t magic — it’s a skill you can practice. Nail the basics (sleep, hydration, protein, and not pretending you’re still 19), and even a rough night doesn’t have to derail your training week.

    Monday

    Solid start to the week. A little tired, but my run felt good. Since I had missed Saturdays run due to the all-nighter, I did a run instead of leg day. After my run, Bane and Ivy enjoyed their walk. I seem to have come through the all-nighter with minimal fallout — a huge change compared to the last couple of times it took almost a week to feel normal again.

    Tuesday

    Woke up early thanks to an itchy Bane, but resisted the urge to stack another run so soon in half-marathon prep. Played the long game instead of chasing short-term mileage. The goal was to make sure the last traces of the all-nighter were well and truly gone — mission accomplished.

    Wednesday

    Wrapped up my first pass through the GMB Resilience program. I’m going to go through it again with an emphasis on cleaner form — especially transitioning from knee planks to full planks as my wrists loosen up. At 49, the joints have opinions, and my wrists still need some coaxing before they’re happy with the full range of motion.

    All in all it’s been a good week so far. The all-nighter threw me a curve ball, but I managed to come through it quickly and with no lingering effects.

    Still lifting. Still losing. Still showing up. (Usually)

  • Into Every Recomp, a Little WTF Must Fall

    Week 3 started on solid footing — runs were happening, lifts were moving, and the daily rhythm was clicking into place. But no recomp journey stays drama-free for long.

    Thursday:
    The run felt surprisingly smooth — no mental walls, just steady movement. Sure, I got a hot spot on the ball of my right foot, but that’s just part of getting the running legs back. GMB was a wrist-killer, which is what happens when you’re 49 and doing positions that make your joints question your life choices.

    Food? Forgettable. Scrambled eggs and a sandwich — fuel, not a culinary event. Energy was dragging thanks to a busy work week, plus trying to juggle certification study and journal projects, and the air quality right now is trash. But I still showed up. I’m not in love with running yet, but there’s a faint glimmer that I might get there if I keep at it.

    Friday:
    Sleep was a complete trainwreck — I was up multiple times through the night, then Ivy started horkin at 3 AM right under my spot on the bed. At some point I must have turned off my alarm, or I just forgot to set it, who knows, so I woke up at 5:20 wondering what year it was.

    Back and biceps didn’t happen — the energy tank was bone dry — but I still got my GMB workand the daily dog walk in. Calves were still talking to me from earlier in the week (duck walks, I’m looking at you).

    Even on a low-energy day, I didn’t just throw in the towel — kept the habits alive. That’s the real win.

    Then came the cluster-fuck that is a DR test. What should have been a relatively painless 2 or so hours turned into a 13-hour overnight session. It all ended up working in the end, but that didn’t help me feel any better physically!

    Saturday:
    Got to bed at 8 AM, back up at Noon. No gym. No run. No careful food tracking. Just coffee, electrolytes, and enough snacking to keep the lights on upstairs. By the time it ended, Saturday was a write-off for anything but damage control.

    The Scoreboard:

    • Weight: 210.8 → 208.0 (-2.8 lbs)
    • Body Fat %: 29.39% → 29.0%
    • Waist: -0.27″
    • Fat Mass: -1.6 lbs, lean mass dip minimal

    The lesson? In every recomp, a little WTF must fall. You can’t dodge all the curveballs — weird sleep, work chaos, random pet disasters — but you can decide if they derail your whole week.

    This time, I kept the wheels straight. The week still ended with progress on the scale, in the tape measure, and in the habit column. And that’s a win worth banking.

    Still lifting. Still losing. Still showing up. Usually.

  • Week 3 Midweek Recap – Building Momentum

    Week 3 kicked off with a little chaos, but the training rhythm is coming together, and I’m finding my footing with food, mobility, and the return to running.

    Sunday – Reset Mode

    Low-key recovery day. I didn’t leave the house, didn’t push it. I did get a nap in, so I felt rested and ready to hit the week.

    Monday – Leg Press Lunacy

    Kicked off the gym week with severly interupted sleep, but not from the dogs this time. The shower caddy decided to jump off the wall at 1 AM, and it was a bitch getting back to sleep. But I made it to the gym for bilateral legs and shoulders. I’m slowly pushing on weights to find my upper limit. I got the dogs out for their walk, and GMB afterward felt good.

    Tuesday – Back on the Road

    Finally ran again. Two miles of intervals to get my legs back into the groove.Got the dogs out for their walk, then did my GMB and mobility afterward. I had good energy all day which was a nice change.

    Wednesday – Chest and Triceps

    Chest and triceps day was solid even though the incline press had to move to the end of the session. Huge gym, but not always enough machines. Sadly, the steam room was down yet again, so I hit the sauna for a quick shot of recovery heat. Dogs got their walk in, and I hit my GMB flow.

    Midweek Mood

    Energy is holding. Sleep is still a bit wonky, but not wrecking me. Carbs are finally climbing without just shoving bread down my throat. Running’s back, and the weight is nudging down without giving up muscle. Here’s to momentum!

    Still lifting. Still losing. Still showing up (Usually).

  • The Recomp Chronicles – Week 2: Painful but Honest

    Week 2 of Fit by 50 is in the books, and let’s just say…it was a bit of a roller coaster. Not the exciting, loop-de-loop kind. More like one that you get to the top, feeling excited, and you go over the top and realize that they forgot to finish the tracks at the bottom.

    I started the week strong:

    • Monday was a solid legs and shoulders day, plus mobility, dog walks, and even a Kickfit session.
    • Protein was on point, water was on point, and my mood was good despite Bane’s nighttime antics.

    Then Tuesday rolled in with its favorite trick: alarm sabotage.

    • Bane decided 3 AM was a good time to go outside, so I laid back down and overslept and missed my run.
    • Energy was decent, but it set the tone for the week: start-stop, a little frustrated, but still trying.

    By Wednesday, I rallied for chest and triceps—good session, solid pump, and even a dog walk. I felt like I was back on track…until the back half of the week.

    Here’s the honest part:

    • Thursday was a “I’m doing stuff, but not the stuff I planned” day. I hit mobility and treadmill walking instead of running.
    • Friday, I woke up with a headache and waved the white flag on my gym session.
    • Saturday? Full fuck it mode. Saw the scale jump, got frustrated, and just froze up.

    But here’s the reality check I had to swallow with my coffee:

    • My waist is down 0.28 inches and tape-measured body fat dropped 0.41%.
    • Scale weight lies in the short term. Tape and trends tell the truth.

    I can see the pattern now: bad sleep + emotional scale reaction = spiral.

    Next week’s mantra:

    Move every day, lift three times, track most days, sleep like I mean it.

    Starting all of this over again reminds me of one of the old old old cars, when they had to crank the engine with a lever. It’s hard to get stared, it bucks and fights and doesn’t want to do it, but if you kept at it, sure as shit it would go. I’ll keep cranking, and eventually I’m gonna catch, and I’m gonna go.

    Still lifting.
    Still losing.
    Still showing up. (Usually.)

  • The Recomp Chronicles: Midweek Momentum – Week 2

    It’s Thursday morning, and I’m feeling surprisingly good heading into the second half of the week.

    Monday kicked things off with unilateral legs and shoulders, and I found my groove with controlled, balanced sets. GMB and core work flowed right after, plus an evening Kickfit session to shake out the legs. Even with Bane’s 1 a.m. “itch alarm,” I woke up feeling like my body is finally adapting to the early mornings. Mood was solid, soreness was manageable, and my energy carried me through the day.

    Tuesday was supposed to be a run day, but life—and Bane’s allergy wake-ups—had other plans. I slept past the alarm and didn’t force it. Instead, I leaned into mobility and recovery work, staying consistent without digging into my recovery hole. That little adjustment kept my energy high and my mood steady.

    By Wednesday, it was chest and triceps day, and I hit it hard. Machines let me push to near-max RPE without worrying about balance, and the finisher dips burned in the best way. GMB, mobility, and some wrist and elbow rehab kept my body feeling aligned. I skipped the morning steam to make time for the dog walk, but I made up for it with Kickfit in the evening—double cardio for the win.

    Despite some broken sleep (thanks, itchy Bane), my energy and mood have stayed up and positive. My macros have been on point, hydration is locked in, and soreness is low. I’m still getting my rhythm with half marathon training, but I’m not frustrated. I’m hopeful to kick off my run progression next week—and when I do, the base I’ve built over these last two weeks will make that transition much smoother.

    Takeaway for the week so far:

    • Consistency > perfection. Adjusting instead of forcing runs has kept me feeling good.
    • Hydration and macros matter. Hitting 200+g protein and nearly 200g carbs daily is paying off in recovery.
    • Sleep isn’t perfect, but I’m adapting. Naps and smart swaps are keeping my energy steady.

    I can feel the momentum building. Week 2 isn’t flashy, but it’s foundational—and right now, that’s exactly what I need.

    Still lifting. Still recovering. Still showing up. Usually. 💪🐾

  • Fit by 50: Week 1 Recap – The Grind Before the Growth

    Well, Week 1 of Fit by 50 is officially in the books.

    It sucked.

    Not the “fun challenge” kind of suck. The “why am I even doing this, I’m exhausted and bloated and feel like shit” kind of suck.

    Let’s get brutally honest about it.

    📉 The Numbers (Because They Sure Didn’t Feel Like Wins)

    • Weight: 208.2 lbs (–0.2 lbs)
    • Body Fat %: 28.54% (–0.08%)
    • Waist: 39.38″ (–0.09”)
    • Neck: 14.15″ (–0.04”)

    Despite dragging myself through workouts, keeping calories mostly in check (at least in total, if not in balance), walking the dogs, steaming, stretching, flossing, and getting back in the gym—I got tiny changes. Microscopic. Practically invisible.

    🏋️ Training

    The lifting sessions were solid on paper: bilateral leg/shoulder day, chest/triceps, and back/biceps. I hit my scheduled workouts, bike intervals, mobility, and even added GMB and core training.

    But the recovery?

    Brutal.

    Soreness stuck around like a bad house guest. My chest was so tender after Tuesday’s session I could’ve starred in a meat tenderizer commercial. Sleep was erratic. I was constantly thirsty. And my brain? Fogged up like the inside of the damn steam room I kept missing because of broken equipment or poor planning.

    🍽️ Nutrition

    My macros were wrecked. High protein, low carb, low fat—nearly every day.

    Somehow, even with large meals, I was under-fueled. I’d crash mid-morning. Mood swings. Cramps. Dizziness. Vertigo. No rhythm. No clarity.

    Trying to pre-fuel and recover better is now my focus going into Week 2. I’ve got Huel, protein snacks, pre-run rice cakes, and a few fallback options lined up. Hopefully my gut and brain can come to an agreement soon.

    💤 Sleep

    Oh, sleep. One night it’s 8 hours with beautiful deep sleep. The next? Dogs puking, brain wired, and wake-ups every 90 minutes.

    My average sleep was technically “enough.” But recovery quality wasn’t. Some nights I woke up more exhausted than when I went to bed.

    It’s clear now: until my nervous system calms down and my sleep stabilizes, fat loss and strength gains are going to crawl.

    💀 Mental State

    This week was a slap in the face.

    I did almost everything right, and felt worse by the day. I looked for signs of progress, but found frustration, inflammation, and disappointment.

    But here’s the truth: this is what the first week of a real transformation looks like.

    • Not Instagram PRs.
    • Not shredded abs.
    • Just surviving, logging, adapting, and staying the course when it feels like nothing is working.

    🧭 The Road Ahead

    I’m not quitting.

    Not after one week, one pound, or one sleepless night.

    Next week I’ll get the macros dialed in. I’ll experiment with light pre-workout fuel. I’ll show up to the gym, steam, and foam roll. I’ll deal with the soreness. And I’ll keep logging every inch, pound, step, and drop of sweat until this body gives me what I came for.

    Still lifting.
    Still losing.
    Still showing up.
    Usually.

    – Martin
    #FitBy50

  • Zero-Day Check-In: Ground Zero and Moving Forward

    Tomorrow starts my new training cycle.
    Today is Zero Day — not because I’m doing nothing, but because I’m starting from exactly where I am, no filters, no fluff, no pretending I’m further along than I am.

    📊 The Raw Stats

    • Weight: 208.4 lbs
    • Body Fat %: ~29%
    • Waist: 39.47″
    • Resting Heart Rate: 59 bpm
    • Heart Rate Variability: 40 ms
    • VO2 Max: 35.4
    • Lean Body Mass: ~149 lbs

    Physically, I’m carrying more fat than I want, and I’ve slipped further away from my goals than I intended during visits from family and a two week vacation. That said, there’s muscle under the fluff, and my heart rate data shows I’m still carrying a decent endurance base. I’m not broken—just rebuilding.

    🧠 The Real Talk

    I only trained once this past week. Life happened. Energy was off. Plague was endured. Sleep was trash. But I’m not here to make excuses—I’m here to draw a line.

    That line is today.

    🛠️ What I’m Building Toward

    • Sub-15% body fat
    • 175 lbs with visible muscle definition
    • A strong back, solid joints, and cardio endurance to match
    • A sub-30 5K and a half marathon in the winter
    • 10 pull-ups, 10 chin-ups, and 0 excuses

    💤 Recovery Snapshot

    Sleep was inconsistent. My deep sleep and REM are both under where I need them to be. HRV isn’t terrible, but not great either. Recovery is clearly one of the first things I need to address.

    💬 Why This Matters

    This isn’t about chasing a six-pack. It’s about showing up for my health, my future, and my family.

    I turn 50 next year. I’m not trying to “get back” to anything—I’m trying to build the best version of me I’ve ever been. And I’m doing it in full view. No edits. No shortcuts.

    🔜 What’s Next

    • Training starts Monday: lifting, running, conditioning
    • Nutrition is already dialed and tracked
    • Progress photos and measurements logged monthly
    • Fitness tests rechecked every 6–8 weeks

    Tomorrow is Day 1.
    Today is just the proof that I’m serious enough to show you where I’m starting.

    Still lifting.
    Still losing (my mind).
    Still showing up.

    Usually.

    — Martin

  • Day Zero: Fat(ish), Flat-Footed, and Fired Up

    Welcome to The Recomp Chronicles.

    This blog marks the official start of a long-overdue transformation. I’m a 49-year-old desk jockey who’s been skinny, strong, soft, and sore—but never truly fit. That’s about to change.

    This isn’t a guru blog. I’m not here to sell you on magic routines or “one weird trick” that’ll melt your gut in 10 days. I’m doing this the slow, hard, honest way: lifting, running, recovering, and trying not to burn out—or disappear again—when life gets messy.

    🔎 The Baseline: Fitness Test Week

    Here’s where I’m starting as of June 2, 2025:

    📊 Stats:

    • Weight: 204.6 lbs
    • Body Fat: 27.08%
    • Neck: 14.08 in
    • Waist: 38.34 in
    • Goal: 175 lbs, 14–15% body fat, 32” waist

    🧠 Mobility & Posture

    • ❌ Can’t touch toes
    • ❌ Can’t do a wall slide without major hip arch

    🧱 Core & Control

    • Plank: 60s (mild psoas pain early)
    • Step-downs: 20 reps each leg (solid control)

    🦵 Lower Body

    • Wall Sit: 45s (shoes slipping)
    • Bodyweight Squats (1 min): 29 reps (full depth)

    💪 Upper Body

    • Dead Hang: 45s (grip holding, elbows sore)
    • Pull-Ups: 5 strict, no assist
    • Push-Ups: 15 (elbow pain)
    • Dips: 8 (no pain)

    🏃 Cardio

    • 1-Mile Run: 10:34
    • Avg HR: 149 BPM
    • Notes: Psoas pain early, faded after a few blocks

    🎒 What’s Next?

    I’ll be heading to Michigan for a couple of weeks, so the full training program won’t launch until mid-July. But I’m not vanishing. I’ll be walking, hitting mobility, and doing what I can not to come back packing a bunch of vacation fluff.

    Until then, I’ll be using this space to post updates, log some workouts, maybe upload a couple of fitness trackers or mobility sheets, and start getting Lean Leroy—the stick-figure version of my alter ego—warmed up.

    Whether you’re just here to lurk or laugh at my attempts, welcome. This blog is for guys like me: mid-life, tired of the yo-yo, and ready to finish what we’ve started a dozen times before.

    Still lifting.
    Still losing.
    Still showing up. Usually.