the machine
Today.
Recomp · Bajaj Pune Half, Dec 13 · 107 days
Recomp · beat your numbers. Beat one number every session — that's the whole game.
this week ·
A couple of sessions slipped — no stress. Keep today as planned and protect the long run.
FridayLegs · pump
Legs · pump5 moves · rest 60–90s
Smith squatbeat it
10 kg/side → test up · 4 × 8
brace, controlled — find your top set
DB Romanian deadlift
10 kg · 3 × 10
push the hips back, feel the hamstrings
Goblet squat
15 kg · 3 × 10
knees over toes, sit back
Walking lunge + calf raise
3 × 10/side + 15
superset
Leg raise / ball ham curl
3 × 12
core + hamstrings
🔥 Finisher · 4 min
incline power-walk 15% @ 5.5 km/h — 4 × 45s / 45s off (sled-push prep)
score: distance — and keep it controlled the day before your long run
The playbook — the deal you signed ›
The Recomp Rule — fat loss #1, without killing gains
- Calories: moderate deficit (~300–400 below maintenance) — aggressive cuts stall your lifts
- Protein: 150–180 g/day, every day — the #1 lever, preserves + builds muscle in a deficit
- Steps: 8–10k/day — burns more fat than extra cardio, zero fatigue cost
- Sleep: 7+ hrs — under-sleep = worse fat loss + worse lifts. Non-negotiable.
Non-negotiables
- Beat a number every session — track it or it didn't happen
- Double progression: hit the top of the rep range on all sets → add weight
- Easy long run stays easy (6.5–6.7); the intervals are where you go hard
- Never smoke your legs the day before the long run
- Never miss two long runs in a row — that's your Dec 13 insurance
- Weigh weekly (same day/time), photo monthly — the mirror is the real scoreboard
Warm-up & cooldown ›
Before running: walk 5.0 km/h 3 min · 10 leg swings/leg · start 2 min slower.
Before strength: easy 3 min · 10 squats · 10 arm circles/way · 5 inchworms.
Cooldown: walk 2 min · quad · calf · hamstring · chest 30s each.
Before strength: easy 3 min · 10 squats · 10 arm circles/way · 5 inchworms.
Cooldown: walk 2 min · quad · calf · hamstring · chest 30s each.
Quick reference ›
Treadmill: 1% incline · easy set from your fitness · strides 11 km/h × 20s.
Strength: rest 60–90s · form > weight, always.
Never: easy runs over 152 HR · heavy legs before Sunday · miss two Sundays.
Strength: rest 60–90s · form > weight, always.
Never: easy runs over 152 HR · heavy legs before Sunday · miss two Sundays.
One day at a time. The machine remembers, adapts, and protects the long run.
Exercise illustrations: Workout Guide by Bryl Lim, adapted from Everkinetic — CC BY-SA 4.0.