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The BUILD phase of the adaptive Garmin Coach 5K plan wrapped up on April 23, and it’s been a transformative stretch.

Summary

After a rocky BASE phase, I started BUILD with a mindset shift: train by effort, not pace. I stopped chasing numbers and focused on staying within proper heart rate zones — especially avoiding overcooking threshold workouts.

• Threshold HR cap: 174–175 bpm, avoiding anything above 177.
• March 20 marked the turning point — from then on, every tempo or threshold run was based on heart rate control.

Highlights

• April 22 – Best threshold workout yet: 2x 19 min @ ~4:50/km, fully under control. Despite fatigue, I didn’t crack.
• Base pace runs dropped into the high 5:40s/km with HR well below 150 — previously unthinkable.
• VO2Max graph started to rise again after a long plateau.
• HRV reached 130+ for the first time this year (peak: 134), and resting HR dropped to 40 bpm.

Physical Costs

• Right-side groin tension reappeared, especially post-intense sessions (VO2max, threshold).
• Ongoing core fatigue and hip flexor soreness — likely from calisthenics and hill segments.

Despite the high volume, I’m not burnt out — just aware. I’ve learned to listen to early signals (twinges, sleep quality, HR trends), and I adapted accordingly.

What’s Next

PEAK phase begins now. It’s time to sharpen, taper smart, and see if the old PB (5K in 21:57) can finally fall. The plan continues through May 28, with a mix of threshold, VO2max and base runs.

Let’s see what four weeks of peaking can do.

Just wrapped up the 4-week Prep Phase of Mobility 2.0.
I introduced this phase here: Mobility 2.0 – Starting the Prep

It went surprisingly smooth — my body still loves this kind of work.
Mobility is clearly a “low-hanging fruit” for me. Every session feels like I’m doing something important.

But don’t be fooled by the word “prep” — this phase exposed a ton of hidden weaknesses.

Exercises that shocked me:

• Crouch Rocks – My brain seems disconnected from whatever muscles these require 😄
• Frog Rocks – No chance of shifting hips back; forward is fine, but posterior range is broken
• Straddle Sit – Honestly felt… disabled. Like I hit a hard limit of flexibility
• Pike Sit – Another brutal reminder of how catastrophically stiff I am

The authors of Mobility 2.0 do warn you not to expect fast progress.
And now I get it. These movements are thankless in the short term.

Unlike strength training — where you often see week-to-week gains — mobility asks for months of quiet, invisible work. It’s the opposite of dopamine-driven progress.

But I’ve committed to it.

I’m giving myself 6 months of discipline and consistency.
No ego, no rush — just faith that the body rewards patient effort.

Let’s see what happens.

On April 15th, I officially launched my NeuroForge protocol — a long-term supplement plan aimed at building a stronger, more adaptable brain and nervous system. No stimulants. No nootropic shortcuts. Just real, evidence-based support for cognitive plasticity, performance, and structural integrity.

This isn’t about feeling better. This is about becoming better.

I treat brain development the same way I treat athletic development: With structure, discipline, and a clear intention to build and protect.

🎯 Purpose

To systematically strengthen my cognitive performance and neural resilience for:

• Deep work in chess and piano
• Technical and strategic problem solving
• Advanced calisthenics (e.g. handstands, L-sits, archer pushups)
• High-intensity running
• Complex book analysis (reading list)

💊 Supplement Stack (April 15th launch)

Supplement	Purpose
Alpha-GPC (300 mg)	Acetylcholine precursor — memory, focus, coordination
Phosphatidylserine	Neuronal membrane building, cortisol modulation, sleep support
Magnesium L-Threonate	Synaptic density, working memory, neuroplasticity
DHA (Nordic Naturals)	Neuron structure, brain development, long-term memory
Uridine	Synapse formation, membrane phospholipids
PQQ	Mitochondrial biogenesis, energy metabolism, antioxidant
CoQ10 (Ubiquinol)	Mitochondrial support, ATP production, cardiovascular health
Resveratrol Elite	Hormonal modulation, sirtuin activation, anti-inflammatory
NAC	Glutathione precursor, detoxification, anti-oxidative protection
Acetyl L-Carnitine	Mitochondrial energy, cognitive stamina, neuroprotection
Thorne 2/Day	High-quality multivitamin to cover all micronutrient bases

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📆 Daily Schedule

☕ Morning (fasted or with light food):

• Alpha-GPC – 300 mg
• Neuro-Mag (Magnesium L-Threonate) – 1 capsule
• Uridine – 1 capsule
• PQQ – 1 capsule
• CoQ10 (Ubiquinol) – 1 capsule
• Resveratrol Elite – 1 capsule
• NAC – 1 capsule
• Acetyl L-Carnitine – 1 capsule
• Thorne 2/Day – 1 capsule (AM dose)

🏃 Pre-workout (30 min before training):

• Creatine (Thorne) – 5 g
• Beta-Alanine – 3–4 g
• Acetyl L-Carnitine – 1 capsule (second dose)
• ISO100 protein (hydrolysate) – 25–30 g (post-workout)

🌃 Evening (60 min before sleep):

• Neuro-Mag – 1 capsule (second dose)
• Phosphatidylserine – 100 mg (calming effect, optional)
• Micellar Casein protein – 30–40 g
• Thorne 2/Day – 1 capsule (PM dose)

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🤝 Philosophy

This is not a shortcut. It’s a long-term architecture project.

Just like bones require calcium and weight-bearing stimulus to strengthen, and muscles grow from progressive resistance + amino acids, the nervous system needs nutrients, rest, challenge, and consistency to thrive.

There is no hype here. I don’t take stimulants. I avoid dependency. Every compound above has been chosen for its structural, mitochondrial, and neurorestorative value — not for a quick mental “high.”

This protocol will run for at least 8 weeks. After that, I’ll reassess based on how I perform — mentally, physically, emotionally.

Let’s see what can truly be rebuilt. Let’s forge something strong.

NeuroForge begins.

🚀 New Phase Begins: Calimove Advanced – Phase 3/4

After completing Phase 2 of Calimove Advanced (Level 3/5), it’s time to enter the third training phase. This note serves as a checkpoint and overview of test results and upcoming training structure.

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✅ Phase 3 – Initial Test Results

Each exercise was performed for one max-effort set:

• Typewriter Pull-Ups: 5 reps per side – solid control, nice upper-body tension
• Archer Push-Ups: 5 reps per side – stable form, good range
• Rollouts (Ab Wheel): 5 reps from knees – clear improvement, full extension with control
• Archer Bodyrows: 10 reps per side (performed on low bar, not rings – slightly easier)
• Dips: 12 clean, deep reps with control – no overload to avoid previous shoulder tendon issue
• Hanging Side Lean: 5 reps – still clumsy, but starting to feel the body and direction
• Skin the Cat: 5 good reps – less elbow bend, smoother motion
• L-Sit: Nearly reached full extension – started straightening legs, but slight cramping occurred
• Pistol Squat: 10 half-range reps per leg – strength and mobility still limiting, but no rush
• Chin-Ups (bonus test): New PR – 22 reps! 💪

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🔧 New Weekly Structure (3x / week)

All training sessions begin with:

• 15 min Handstand Routine (focus on balance, overhead control, bodyline awareness)

Each day contains a superset-style pairing (with ~2 min rest between sets):

Monday (Push Emphasis)

• Superset:
  • Typewriter Pull-Ups – 8 sets
  • Archer Push-Ups – 8 sets
• Then: Rollouts – 4 sets

Wednesday (Pull + Support)

• Superset:
  • Archer Bodyrows – 8 sets
  • Dips – 8 sets (watch for shoulder)
• Then: Hanging Side Lean – 4 sets

Friday (Core + Legs)

• Superset:
  • Skin the Cat – 4 sets
  • L-Sit – 4 sets
  • Pistol Squat – 4 sets

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🧠 Focus for This Phase

• Continue dedicated handstand practice – refine control, balance and bodyline positioning
• Maintain tendon health (esp. shoulder/dip area)
• L-Sit: Push toward full extension gradually
• Pistol: Continue prehab and mobility
• Hanging Side Lean: Develop body awareness and stabilization

Let’s see what the next few weeks bring. Phase 3 looks brutal on paper – but that’s how progress happens.

Onward.

🧠 Why

Recurring neck tightness and tension headaches often come from overloaded postural chains: handstand, pull work, desk time, even chess.
Sometimes, even a single painkiller (like ibuprofen) seems to “magically fix it the next day”. But that’s not the point — the real goal is not to mute the body’s intelligent signals, but to actually respond to them.
This micro-routine is designed to reset your traps, upper spine and cranial nerves in under 5 minutes.

Can be done 2–4× per week, especially:

• after long work or chess sessions,
• after upper body training (pulls, dips, handstand),
• or as a mid-day break to restore posture and calm the nervous system.

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✅ Routine (5–7 minutes total)

🔹 1. Chin Tucks (lying or standing)

• Keep spine tall, pull head back (double chin), hold 2 sec
• → 2×10 slow reps

🔹 2. Slow Neck Rotations (Tai Chi style)

• Eyes fixed forward, rotate head gently L → R
• → 2× slow cycles per side

🔹 3. Lateral Neck Stretch

• Drop ear to shoulder, hold opposite hand down
• → 2×30 sec per side

🔹 4. Rolling (trap / upper back)

• Use tennis or lacrosse ball, lie on it or lean against wall
• Target the edge between shoulder blade & neck
• → 60–90 sec total

🔹 5. Seiza + Breathing Reset

• Sit in seiza or cross-legged, close eyes
• Inhale 4s (through nose) → exhale 6–8s (through mouth)
• Relax shoulders, let head float
• → 3–5 breath cycles

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🎯 Goal

Reset accumulated tension, prevent spasms and headaches, and reconnect with the upper body’s alignment.
Subtle = powerful. Daily discipline = long-term freedom.