Reference
Workout history
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Runs: 4x4 + Zone 2 protocol
Norwegian 4x4 (Wed + Sat, morning): 10 min easy warmup, then 4 rounds of 4 min at 163–182 bpm / 3 min easy jog. Greek heat: go by feel (8/10 effort) if forced past morning. High-carb day: eat carbs around the run.
Zone 2 (Tue + Fri): 45–60 min at 115–134 bpm, fully conversational. Heat-drift rule: if HR climbs over 134 at the same easy pace after ~30 min, hold the pace, ignore the ceiling, tag the session "hot".
Run-commute option: run TO the gym and combine (one shower). Run always first. Never run home after a leg day. Sat 4x4 → Upper B needs 20–30 min rest + carbs between.
WHOOP zones from observed HRmax 192 (fix profile: 185 → 192).
10-min evening stretch (every night)
Passive, mild 3–4/10 hold, slow breathing, no bouncing.
20-min mobility (Wed PM)
Nutrition & macros
| Day type | kcal | P | F | C |
|---|---|---|---|---|
| 4x4 days (Wed, Sat) | 2,800 | 170g | 65g | ~380g |
| Lift / Zone 2 days | 2,300 | 170g | 65g | ~260g |
| Rest (Sun) | 2,000 | 170g | 65g | ~185g |
Protein 170g every day — the one non-negotiable. Weigh in every morning; judge only the 7-day average. If the average isn't down ~0.4kg by end of week 2, cut 150 kcal of carbs from non-run days.
Steps: 8–10k floor on Mon, Thu, Sun. Electrolytes before morning runs. Creatine daily.
Tracking fallback: if macro logging breaks, keep protein strict, estimate the rest, let the weekly scale average govern.
Rules: recovery gates & the floor
Buffers: never heavy legs the morning before a 4x4. Week compresses → drop Fri extras, then 2nd Z2, then merge the upper days. Never drop a 4x4.
Week 4 = planned deload: 2 sets per exercise, same weights, runs as normal.
Holiday floor (a plan, not a failure): the 4x4s + Mon Lower A + Sat Upper B + 170g protein + 8k steps + 8h in bed ≈ 85% of the result.
Left shoulder: risk order dips → OHP → pullover. Sharp pinch = swap on the spot (flat DB press / landmine). Band pull-aparts + external rotations before every pressing day. Dull ≤3/10 that clears by morning is OK. Shoulder-care block (face pulls + ER) ends both upper days.
Statin watch: disproportionate soreness or dark urine = stop and flag it.
Benchmarks
Week 0: pushup max 40 (Jul 21, fresh) · 20-min fixed-route run Thu Jul 23, morning, only if quad soreness ≤3/10.
Every benchmark run: 48h+ since last leg day, same route/pace/time, log temp + soreness + sleep + caffeine.
Strength: week-1 vs week-3 top sets (bench, squat, hinge, OHP). Week 4: repeat run + pushups. UAE return: InBody vs Jun 16 (76.4kg / 18.6% / SMM 35.8).