Ex-military. 5’11” (180 cm), 92 kg. Mission: lower body fat while maintaining/building lean mass—strength + cardio, year-round. 🎯 Mission Objective - Keep the bar heavy, lungs efficient, and the waist tight. - No scale obsession—use mirror, waist, performance. - 🗓 Training Stack (8–10 weeks, repeatable) Day 1 – Lower (Strength + Power) - Back Squat 5×5 (RPE 7–8) - RDL 4×6–8 - Split Squat 3×10/leg - Sled Push 10 min wave pacing - Day 2 – Conditioning (Engine) - Zone-2 LISS 40–50 min @ 120–135 bpm (nasal breathing) - Optional 10-min core circuit - Day 3 – Upper (Strength) - Bench Press 5×5 - Weighted Chin or Chest-Supported Row 4×6–8 - Incline DB Press 3×8–10 - Face Pulls 3×15 + Hammer Curls 3×12–15 - Day 4 – Conditioning (Speed) - Row/Bike: 10× :40 hard / 1:20 easy (RPE 8).If sleep/stress sub-par → swap for 30–40 min Zone-2. - Day 5 – Lower (Hypertrophy) - Front Squat 4×8–10 - Leg Press 3×12–15 - Ham Curl 3×12–15 - Calves 3×15–20 - Day 6 – Upper (Volume + Shoulders/Arms) - Landmine Press 4×8–10 - One-Arm Row 4×10–12 - Lateral Raise Giant Set 3 rounds (raise/partials/hold) - Rope Pushdown ↔ Cable Curl 3×15–20 - Day 7 – Active Recovery - 8–12k steps, mobility, light breath work - Deload every 4th week (−25–30% volume). Keep steps/LISS. 🍽 Nutrition Rules (lean without shrinking) - Protein: ~2.2 g/kg → 200–210 g/day - Fat: 0.8 g/kg → 70–75 g/day - Carbs: Periodize around training; higher on lift days, lower on rest days. - Hydration: 3–4 L/day + electrolytes; consistent sodium. Simple plate method (if not tracking):2 palms protein • 1–2 fists veg • 1 cupped-hand carbs pre/post training • 1 thumb fats per meal. Refeed every 10–14 days if performance dips: +300–500 g carbs that day, fats low. 🧪 Supplement Protocol (Gym Squad) (Education only; follow labels. If using any research compounds, proceed only with informed medical oversight.) Daily Foundation

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Commander Hammers: Operation CHEST BREACH (Rest-Pause Protocol) Mission: 5 exercises. 1 brutal working set each.Pick a load you’d fail at 10–12 reps, then rest-pause your way to +20 more reps with 5-second micro-rests every time you hit failure. If you’re not questioning life choices, you picked it too light. Rules of Engagement - Warm-up: 5–7 mins shoulders & pecs (band pull-aparts, cuff work), then 2–3 ramp sets per exercise (8–5–3 reps) stopping well shy of failure. - Working set: Hit true failure at rep 10–12 → 5 sec breath → keep accumulating reps until you’ve added 20 (e.g., 12 + 6 + 5 + 4 + 3 + … = 32 total). - Rest between exercises: 3–4 minutes. Hydrate. Curse quietly. - Tempo target: Controlled negatives, explosive but clean concentric. Don’t bounce. - Failure = you cannot complete another clean rep without breaking form. - The Operation (Chest Focus) 1. Dumbbell Bench Press — Stretch-Pause 2. Pec-Deck — Big Stretch 3. Smith Machine Flat Bench 4. Decline Barbell (or DB) Bench 5. Cable Crossovers (High-to-Low) Example Rest-Pause Breakdown Hit failure at 11 → 5 sec → 6 → 5 sec → 4 → 5 sec → 3 → 5 sec → 3 (you’ve added 20). Form first; if reps drop to singles, keep the 5-sec rhythm until the +20 is done. Intel & Safety - Two deep breaths ≈ 5 seconds. Use a timer if your soul lies. - Spotter for presses = mandatory. - If shoulder says “nope,” swap #4 for machine decline and #3 for slight-incline Smith. Debrief Protocol (quick recovery) - Cool-down: 5–8 min easy bike + doorway pec stretch. - Nutrition: 25–50 g high-quality protein + 60–90 g carbs within 1–2 hrs. - Supps (optional): Creatine 3–5 g, EAAs 10 g intra/post, - Magnificent Trio of the most absorbable forms of Magnesium pre-sleep. - Sleep: Aim 8–9 hrs; HRV appreciates it. - Orders Complete the mission. Report back with how it went—pump score, weights used, and where you broke first. If you are a true Black Op’s Warrior, you’ll finish all five sets-from-hell and file your after-action report.