Plan: 8-week strength rebuild (Feb 1 – Mar 28). Cut short at Week 6 — upper body hit MRV, systemic overreach confirmed.

What happened: CNS readaptation outpaced the plan. Every lift ran 1–3 weeks ahead of schedule. Progressed too fast, accumulated fatigue faster than tissue could recover.

W6 peak numbers (LGW):

• Bench: 75 kg 3×6 (last set RIR 0 — first time)
• Leg Press: 145 kg 3×8
• Squat: 60 kg 3×8
• Hip Thrust: 80 kg 3×8 (still had margin)
• Bulgarian: 2×16 kg 3×6/leg
• DB OHP: 24 kg 3×8 (test 26 kg ×6)
• DB Press: 30 kg ×8 (controlled, with pauses — potential for 34)
• Seated Row: +1 full plate beyond previous max
• Lat Pulldown: 80 kg ×5 (heavy)

Red flags at W6:

• Chest/shoulder “tearing” sensation under load for 3 weeks — not DOMS, likely micro-strain or early tendinopathy. Pain only during exercise, not at rest.
• HRV dropped from ~120 → 96.
• Sleep deteriorated for 2–3 days before deload decision.
• Upper body had zero reserve. Lower body still had 2–3 weeks of gas.

Body comp (bad): +1 cm thigh, 0 cm bicep. Classic AMPK-dominant partitioning — calories going to fat, not muscle. Started leucine + HBCD protocol around strength sessions to shift mTOR signaling.

Lessons:

• Upper body MRV: ~6 weeks at this progression rate. Lower body: 7–8 weeks.
• The “tearing” needs monitoring during deload — if not resolved in 7–10 days, see sports physio.
• Deload = active (-20%, 2 sets, RIR 5). Never passive zero. Confirmed again empirically.

February 10th, 2026 — starting my fourth cycle of brain-health supplementation (NeuroForge 4.0). Two months on, three months off. Same principle as always: structural building, not stimulation.

Lion’s Mane returns to the stack — it was part of an earlier cycle and I’m bringing it back for NGF signaling alongside the BDNF I get from running.

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Daily protocol

Morning (with breakfast — must include fat)

Supplement	Dose	Role
Uridine	250 mg	Synaptic membrane building, synergy with DHA + Alpha-GPC
Alpha-GPC	300 mg	Acetylcholine precursor → focus, processing speed
PQQ	20 mg	Mitochondrial biogenesis
CoQ10	100 mg	ATP production, mitochondrial support
ALCAR	1000 mg	Fatty acid transport, mental stamina, neuroprotection
Rhodiola	500 mg	Adaptogen → mental endurance under cognitive load
Lion’s Mane	1000 mg	NGF promoter → neuroplasticity, nerve regeneration
Thorne 2/Day	1 cap	Micronutrient base (AM)

Midday (after lunch)

Supplement	Dose	Role
Bacopa	1 tab	Long-term memory, cortisol modulation, calming
Thorne 2/Day	1 cap	Micronutrient base (PM)

Evening (2–3 hours before bed)

Supplement	Dose	Role
Neuro-Mag (Mg L-Threonate)	3 caps (144 mg Mg)	Synaptic density, working memory, deep sleep
Phosphatidylserine	100 mg	Lowers evening cortisol, neuronal membranes
ProDHA Xtra	2 caps (960 mg DHA + 410 mg EPA)	Neuronal structure, myelin, overnight repair

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What’s new in Cycle 4

• Lion’s Mane — back in the stack. NGF pathway, complementary to BDNF from running.
• DHA doubled — from 480 mg to 960 mg. I carry a genetic variant limiting endogenous synthesis.
• Rhodiola replaces Ashwagandha — different mechanism: monoamines and MAO inhibition vs HPA axis. Better fit for sustained cognitive output.

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Architecture, not a pharmacy

Structural core (building materials): DHA, Uridine, Phosphatidylserine, Mag L-Threonate — literally what neurons are made of.

Energy infrastructure (power on the construction site): PQQ, CoQ10, ALCAR — mitochondrial biogenesis, fuel, and fatty acid transport.

Growth signals (the architect’s instructions): Lion’s Mane (NGF), Bacopa (memory consolidation), Alpha-GPC (signal transmission).

Environment (weather protection): Rhodiola (stress resilience), Thorne 2/Day (micronutrient insurance).

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Timeline

• Full stack: 2 months (February–March 2026).
• Rhodiola: 8 weeks, then pause.
• DHA, PS, Neuro-Mag, Thorne: may extend to 3 months.
• Next cycle: earliest June 2026.

NeuroForge 4.0 begins.