Overview — Today
Today's Training
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Today's Lifts
Top Sets
Expenditure
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Longevity
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VO₂ max—
—Training
Today's Progress
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Cal Logged
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Net Deficit
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Water (oz)
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Weight (lbs)
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Sleep Score
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Fitness Apps — Integrations
Apple Fitness
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Move—
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Exercise—
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Stand—
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Move (cal)
Exercise (min)
Stand (hrs)
Oura Ring
Manual entry · last night
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Total Sleep
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Efficiency
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Bedtime
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VO₂ max
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Bedtime
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Sleep score
Total sleep (hrs)
Efficiency (%)
Deep (hrs)
REM (hrs)
Light (hrs)
HRV (ms)
Readiness (0–100)
Steps
Cal Burned (total)
VO₂ max
Bedtime
Wake time
Weight Tracking
Current weight (lbs)
Goal weight (lbs)
Progress to goal
Actual Daily Macros — Training Day
189g
Protein
259g
Carbs
50g
Fat
2,239
Calories
Training Day
Rest Day
Actual Daily Macros — Training Day
190g
Protein
266g
Carbs
47g
Fat
2,227
Calories
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Today
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Training Day
Rest Day
Daily Status
Calories0 / 2,239
Protein0g / 189g
Carbs0g / 259g
Fat0g / 50g
P
C
F
💧
0 oz
/ 169
+ Jug
+ Bot
Trak Your Food
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Today's Log
Nothing logged yet — tap a meal or add a custom food
Nothing logged yet — tap a meal or add a custom food
If it fits your macros — log it, own it, move on.
Daily Targets
Water4L min, 5L preferred · filtered
Sodium1/8 tsp pink salt / meal
Caffeine200–300mg, cut 2–3pm
Meal TimingEvery 2.5–4 hours
Cooking Rules
Weigh DryRice 'N Grinds, Cream of Rice, Oats
Weigh CookedRice, meat, potatoes, veggies
OilZero cal spray only — no oil
Bibigo RiceMicrowave in glass/ceramic
ContainersGlass only for meal prep
Fasted AM Gut Health Protocol
- 1 serving zinc carnosine — Dr's Best
- 10g glutamine
- 3 oz sugar-free aloe vera juice
- 0.5 oz apple cider vinegar
- 10–12 oz filtered water
Essentials Stack — Take With Meal 2
- 2 servings Omega-3 — Oceans Blue 2100
- 1 serving Heart — Revive MD
- 1 serving Vitamin D3/K2 — Dr's Best
- 1 serving Vitamin B complex — Pure Encapsulations
Veggie Standard
Meal 130–50g spinach in eggs
Meal 2 & 550–75g broccoli
Approved Protein Powders
- RAW Nutrition whey isolate
- Axe & Sledge whey isolate
- Dymatize Iso-100
- Evogen Isoject
UseOne of the above
Veggie Options
PrimaryAsparagus, spinach, green beans
OptionalBell peppers, onions, mushrooms — moderation
Free Foods & Sweeteners
- 0–5 cal seasonings, sauces & condiments — in moderation
- Diet soda, sugar-free Crystal Light, water flavoring, black coffee, 0-cal drinks
- Sweeten oats / cream of rice / coffee with cinnamon &/or stevia
Pride FoodsCode "SAGE" — rice cereal products
Workout Meal Timing
- Always center Pre & Post Workout meals around training
- Training AM → have those meals in the morning; training PM → shift them later, and vice-versa
Weekly Split
MonPull Day 1
TuePush Day 1
WedRest Day
ThuLegs
FriPull Day 2
SatPush Day 2
SunRest Day
Cardio Regiment
Daily Steps10,000 min — excludes machine cardio
Post-Meal Walks10 min, twice per day
Post-Workout Cardio30 min, 5x per week, immediately after
Target Heart Rate130–140 BPM
All listed sets are working sets — always warm up and do feeder sets first
Working sets performed to failure unless specified otherwise
Progressive overload is non-negotiable — track every working set
Know your top set vs back-off set — both matter equally
Pull Day 1 Monday · Heavy Back
Pull▼
Standing Straight Bar or Rope Pullover
3 sets × 12–15 reps · Same weight all sets
Hit 15 reps before increasing weight. Full stretch at top, hard squeeze at bottom. Keep it in the lats — don't let triceps take over.
Single Arm Lat Pulldown
Top set: 10–12 reps each side · Back-off: 12–15 reps each side
Set incline bench in front of machine for optimal angle. Warm up sets = activation only. Full stretch, constant tension, squeeze hard driving into lower lat. Neutral grip, elbow tucked close to body.
Underhand Bent Over Barbell Row
Top set: 8–12 reps · Back-off: 10–15 reps · 2–3 min rest
Stay in position — don't posture up or it becomes shrugs. Emulate Dorian Yates row technique. Underhand grip targets lower lats. Builds overall back thickness and density.
Chest Supported Machine Row
Top set: 8–10 reps · Back-off: 12–15 reps · Nothing below double digits
Let shoulders roll forward, round around pad for full stretch, then retract and drive elbows back. Lights up mid and upper back.
Deadlifts
2 working sets × 10–12 reps · 2–3 min rest
Maximum tension and complete control. Progress strength deliberately over time.
Bodyweight or Machine Assisted Pullups
3 sets to failure
Use band or assisted machine if needed. Build reps over time.
Abs — End of Session
Hanging knee or leg raises
Planks — 1–2 min hold
Traditional sit-ups — no arm swinging
2 rounds × 15–20+ reps · 60 sec rest between rounds
Push Day 1 Tuesday · Heavy Chest
Push▼
Cable Chest Press
2 sets × 12–15 reps
Warm up thoroughly first. True failure on last set only — purpose is to prime the chest. Trap pinned down, shoulders back, arms slightly bent, feed bicep into pec.
Incline DB Press or Smith Machine Low Incline
Top set: 8–12 reps · Back-off: 10–15 reps · 2–3 min rest
Elbows at 60 degrees, full active range of motion, solid squeeze at top. Work up to very hard top set then drop 10–20% for back-off.
Flat Chest Press — Machine or Plate Loaded
Top set: 10–12 reps · Back-off: 12–15 reps · 2–3 min rest
Find a machine you connect with for stability. Avoid chest caving, keep front delts from taking over.
Pec Dec Flys
3 sets × 12–15 reps to failure
Finisher. Challenging weight but form holds. Goal is maximum blood in the chest.
Cable or Machine Lateral Raises
2 sets × 15–20 reps · 1–2 warm up sets first
Strict form only. Slight lean forward, shoulders back, arm straight, hold at top, fight the negative. Use a cuff if available.
Legs Thursday · Heavy Legs
Legs▼
Seated Hamstring Curls
Top set: 10–12 reps · Back-off: 12–15 reps
Wait 20–30 sec after back-off, cut weight in half, controlled set to failure. Forces blood into hamstrings to warm up knees before squatting.
Adductors
1–2 feeder sets · 2 working sets × 15–18 reps to complete failure
Contraction is everything. If you're not walking funny after — you didn't do it right.
Hack or Smith Machine Squats
Top set: 8–12 reps · Back-off: 10–15 reps · 2.5–3 min rest
Feet slightly inside or at shoulder width, toes slightly out. Hamstrings to calves for full range of motion. Top set — leave nothing on the table.
Leg Press
3 sets × 15–20 reps, each pushing close to failure
If you can't hit 15 for all 3, weight is too heavy. Feet outside shoulder width, as low on pad as possible without heels coming up. Load the quads.
Walking DB Lunges or Bulgarian Split Squat
2 sets × 10–15 reps · Both steps = 1 rep · 1–2 min rest
Slight forward lean for quad emphasis. Lead leg does all the work. 80–90% max weight, controlled contractions.
Pull Day 2 Friday · Medium Back
Pull▼
Traditional Grip Lat Pulldown
Top set: 10–12 reps · Back-off: 12–15 reps
No leaning back — stay neutral, chest up, elbows drive straight down. Activation only on warm up sets.
Seated Wide Grip Row
3 sets × 10–15 reps
Shoulders pinned down, elbows wide, pull bar to sternum. Light up mid and upper back.
Chest Supported T-Bar Row
Top set: 10–15 reps · Back-off: 10–15 reps · Upper back & trap focus
Round back around pad on the stretch. Elbows tucked and driven back as far as possible while chest stays on pad.
Bent Over DB Row
Top set: 10–12 reps each side · Back-off: 12–15 reps · 1–1.5 min rest
60–75 degree angle, 90% max load with perfect form. Chin tucked, spine neutral. Drive elbow toward hip — not straight up and down.
Bodyweight Pullups
3 sets to failure
Use band or assisted machine if needed. Build reps over time.
Abs — End of Session
Hanging knee or leg raises
Planks — 1–2 min hold
Traditional sit-ups — no arm swinging
2 rounds × 15–20+ reps · 60 sec rest between rounds
Push Day 2 Saturday · Medium Shoulders
Push▼
Single or Double Arm Reverse Pec Dec — Rear Delt
3 sets × 12–15 reps · Last set to failure
Finesse movement. Squeeze and stretch every rep. Traps pinned, keep mid back and scapula from taking over.
Seated DB or Machine Shoulder Press
Top set: 8–12 reps · Back-off: 10–15 reps · 1.5–2 min rest
Elbows at 45 degrees, pointed toward the ground — do not let them flare back.
DB Lateral Raise
Set 1: 15–20 reps (light) · Set 2: 15 reps (moderate) · Sets 3 & 4: heavy to failure + drop set
Immediately drop set after sets 3 & 4 — cut weight in half, to failure again. Arms 90% straight, chest up, shoulders back, traps out of it.
Incline Chest Press Machine
Top set: 10–12 reps · Back-off: 12–15 reps
Controlled movement, no jerking. Squeeze at top. Elbows tucked, feed bicep into pec.
Single Arm Cable Lateral Raise superset w/ Rope Face Pulls
3 sets × 15 reps · Last set to failure
First 2 sets leave 1–2 reps in reserve.
Bonus Day — On-demand · swap in via CoachGPT
Arm Day Bonus · Bi/Tri Supersets
Arms▼
Warmup — Light DB Curls + Standing DB Tricep Extension
2 sets · stretch & activation
Light weight, full range. Warm the biceps with controlled curls; stretch the long head of the triceps with a slow standing extension. Prime the joints, no fatigue.
Alt. DB Curls superset w/ Lying Barbell Skull Crushers
3 sets pyramiding — warmup, feeder, top set · Top set: 8–10 reps
Increment weight every set. Alternate arms on curls — full supination, squeeze hard at top. On skull crushers, lower bar behind the head, drive through the long head of the tricep.
Barbell Curls superset w/ Lying DB Skull Crushers
3 sets pyramiding · Top set: 8–10 reps
Keep elbows pinned at sides on barbell curls — no swinging. DB skulls allow neutral grip and deeper stretch than barbell version. Control the negative.
Single-Arm Preacher Curl superset w/ Bent-Over Tricep Extensions
3 sets × 10–12 reps each arm
Right arm first, then left — both arms get full 10–12 reps. Slow eccentric. Bent-over tri ext: hinge at hips, lock the upper arm, extend through the elbow only — feel the long head light up.
Cable Curls superset w/ Tricep Pulldowns
3 sets × 12–15 reps · Finisher — chase the pump
Constant tension throughout. Last set to failure. Goal is maximum blood in the arms — let the cables do their job at the end-range stretch and squeeze.
Abs — End of Session
Hanging knee or leg raises
Planks — 1–2 min hold
Traditional sit-ups — no arm swinging
2 rounds × 15–20+ reps · 60 sec rest between rounds
Morning
Nightly
Morning Routine
Win the morning · win the day
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Nightly Routine
Wind down · protect your sleep
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Longevity & Body As A Temple Protocol
Layered on top of your physique foundation. Adds micronutrients, detox support, and toxin reduction. Does not replace — it enhances.
Daily Non-Negotiables
Spinach In Meal 130–50g cooked into eggs · every day
Broccoli At Meal 2 & 550–75g · both days · every day
FruitBlueberries TD Meal 1 · banana TD Meal 3
Filtered Water OnlyBerkey or RO → stainless or glass bottle
Omega-3Oceans Blue 2100 daily + salmon on rest days
Toxin Exposure — Tier System
Tier 1 — Immediate Non-Negotiables
Never microwave or heat plastic
Transfer Bibigo rice to glass or ceramic bowl before microwaving
Glass containers for all meal prep
Stainless steel or glass water bottle only
Tier 2 — Strong Upgrades
Filtered water — Berkey now, under-sink RO when in permanent home
Avoid hot drinks in plastic-lined to-go cups
Tier 3 — Optimization
Reduce plastic food storage when possible
Avoid prolonged contact of acidic foods with plastic
Rinse packaged produce
Weekly Targets
Wild Caught SalmonEvery rest day at Meal 5 · Costco
Fatty Fish Total2–3x per week covered naturally
Sauna1–2x per week when accessible
Water Filtration Recommendation
Right NowBerkey — stainless, gravity-fed, ~$200–350
Long TermUnder-sink RO (APEC or iSpring) when in permanent home
AvoidBrita and ZeroWater — plastic, low filtration
The Four Principles
01
Addition over restriction — focus on what to add, not eliminate
02
High leverage only — water, heat exposure, and storage are the three that move the needle most
03
Consistency over perfection — reduction and support, not total elimination
04
Stack, don't replace — your meal plan stays exactly as built. This layer enhances it
Build muscle like an athlete.
Fuel like a professional.
Protect your body like it's your only asset.
Fuel like a professional.
Protect your body like it's your only asset.
This is not a diet. This is a lifestyle operating system for high performance and longevity.
Insights — Analytics & Progress
Data populates as you log daily. More history = better insights.
7-Day Nutrition Summary
| Day | Protein | Carbs | Fat | Cal | Split |
|---|---|---|---|---|---|
| No data yet — start logging to see your history | |||||
Avg Daily Protein
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Target: 190g
Avg Daily Calories
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Target: 2,227
Days Logged
0
of your journey
Avg Water (oz)
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Target: 135 min
Training Split Distribution
No training data yet
Journey Progress
Day 1 of your journey
3%
My Covenant
April 10, 2026 — Day 1
"I can do all things through Christ who strengthens me."
— Philippians 4:13
— Philippians 4:13
I am doing this for God first, my family second, and the world third. Not for the mirror. Not for the approval of others. Not to prove anything to anyone who doubted me or to reclaim something I lost. Those were the reasons before. Those reasons always ran out.
This time the foundation is different. This time it is built on something that cannot be shaken.
I have been given a body, a mind, and a spirit. They are not mine — they were entrusted to me. My body is a temple of the Holy Spirit and I will treat it accordingly. Not with obsession, but with stewardship. With discipline born from gratitude, not from fear. I will fuel it with precision, train it with intention, and rest it without guilt. I will do this not because I have to, but because I choose to honor what God gave me — for the rest of my life.
I have been given a mind. I will guard it. I will feed it with truth, with wisdom, with the Word. I will protect my peace the way I protect my family — fiercely and deliberately. I will not allow the noise of this world — its fear, its comparison, its chaos — to live rent free in the mind God gave me.
I have been given a spirit. And I know now, after everything, that when my spirit is empty nothing else fills. Not achievement. Not a number on a scale. Not a physique. I have chased all of those and they were good but they were not enough. Christ is enough. His presence is the foundation I was always trying to build on top of sand before.
I am almost 40. I am a husband. I am a father. I am a man who left comfort for purpose, who bet on himself in California when most could not. I carry that responsibility not as a burden but as a calling. The people who look up to me — I do not take that lightly. The light God placed in me is not for me alone. It is meant to be seen. And the best way I can share it is by simply becoming the fullest version of the man He designed me to be.
I have had glimpses of that man. At 194 pounds with tears in my eyes. In the quiet after the chaos of Vegas. In moments with my wife and child where I knew, deeply, that this life is worth protecting.
I am not chasing a transformation anymore. I am walking into one. With open hands, with faith, with structure and grace in equal measure. Knowing I will be imperfect. Knowing God's mercies are new every morning. Knowing that the goal is not perfection — it is faithfulness. Showing up. Every day. To the meal. To the training. To the Word. To my family. To the calling. To take ACTION.
Perfect is good, done is better. Done is better, faithfulness is best. My motto has always been to take action and to get it done — it got me through a lot, but now it is to take action — IN FAITH knowing that in times of trial, I don't have to do this alone. I have Him. Always.
"I can do all things through Christ who strengthens me."
This is my time. And I am ready.
Intelligence Hub
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JR
JR Pagdanganan
jorencedp@gmail.com
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