The Recomp Chronicles

Tag: health

  • 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.