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Home gym · Inspire M3 · DB · KB
Day complete
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Scheduled for Oct 1–26, 2026
Adds the 15-minute Japan Morning routine with exercise instructions, set tracking, and a timer while keeping food notes and photos. Reports use maintenance context and stop grading weight loss or watch goals.
Reports stay on Toronto time until you change this setting. Weekly reports follow the same zone at 10:30 a.m.
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Recovering from a pull — the plan is hinge-free: no RDL, deadlift or KB swing. That's the current plan, not a countdown; it changes when you decide it changes.
When the top of a rep range feels easy, add weight. The 15 lb kettlebell will get light fast — a 25–35 lb bell is the next buy.
Moderate deficit of 300–500 cal/day, protein 100–110 g/day plant-first. The deficit drops fat; the protein keeps the muscle. Below ~70 g in a deficit is the number to worry about.
7,000–10,000/day outside of workouts. Your watch already tracks this — quiet, repeatable fat burn.
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