2026 Human Machine Log

Protocol: FRC Mobility + Hypertrophy
Philosophy: Compound interest through deliberate, long-horizon programming.
Update Cadence: Every major program block (8–12 weeks)

Current Program Block (Active)

Block: [Block Name / Phase]
Dates: [Start Date] – Present
Focus: [e.g., Base Building / Strength Emphasis / Peaking / Deload Cycle]

Goals

Protocol Overview

• FRC Mobility emphasis:
• Hypertrophy split:
• Volume / Intensity landmarks:
• Recovery & autoregulation rules:

Key Metrics (End of Block)

• Bodyweight:
• Strength benchmarks:
• Mobility / FRC progress markers:
• Subjective recovery & energy:

Systems Reflection

What did this block teach me about my body as a system? What needs to change for the next block?

Previous Blocks (Chronological – Newest on Top)

Block 2: [Name] — [Month Year]

Dates: [Start] – [End]
Focus:

Key Outcomes

Systems Insight

Block 1: Foundation — Jan–Mar 2026

Dates: January 2026 – March 2026
Focus: Rebuild base after academic pivot + establish consistent FRC + hypertrophy stimulus

Key Outcomes

• Re-established consistent training frequency after degree completion
• Hit initial strength milestones in bench and squat
• Improved shoulder and hip mobility scores via FRC

Systems Insight

The body responds best when mobility work is treated as skill practice rather than warm-up. Volume must be autoregulated more aggressively than I expected.