Baseline Quick Numbers
| Metric | Week 2 | Week 1 | Change | |
| Weight : | 223.5 | 222.7 | 0.8 | Increase |
| BMI : | 31.2 | 31.1 | 0.1 | Increase |
| Body Fat Percentage : | 26.50% | 26.30% | 0.20% | Increase |
| Body Fat Mass : | 59.3 | 58.5 | 0.8 | Increase |
| Lean Mass Percentage : | 67.80% | 68.20% | 0.40% | Decrease |
| Lean Mass : | 151.6 | 151.9 | 0.3 | Decrease |
| Subcutaneous Fat Percentage : | 23.10% | 22.90% | 0.20% | Increase |
| Subcutaneous Fat Mass : | 51.6 | 50.9 | 0.7 | Increase |
| Visceral Fat Index : | 11 | 11 | 0 | No Change |
Coach's Week 2 Review
The Cost of Adaptation
Week 2 wasn’t a homerun, in fact by the numbers alone, you could call it a negative week, but honestly, it isn’t. Any data in these early weeks of a new program is vital and important and allows us to make tweaks to Resurgam on the fly and this week, we got a lot of data!
The biggest factor this week was DOMS (Delayed Onset Muscle Soreness).
The return to strength training produced significant soreness and lasted approximately 48 hours and remained significant enough to interfere with the running sessions that followed the strength days.
The result was predictable: Running performance took a major hit.
Planned running distances could not be completed. The body was adapting to a workload it hadn’t experienced consistently in months. Strength sessions themselves felt better than expected. The issue was the recovery cost afterward.
The Lower-Back Signal
There was another piece of information we cannot ignore.
A recurring pinch-like discomfort appeared around the lower back during lifting and has stuck around after training, while running, and intermittently throughout the day.
Given the existing lumbar history, that is enough of a mechanical signal to warrant an adjustment.
For Week 3:
- Back squats are out.
- Barbell deadlifts are out.
- Dumbbell Bulgarian split squats will replace the squat pattern.
- Machine leg curls will replace the deadlift.
The Running Problem
For the next couple of weeks, running performance is going to take a back seat to synchronization. The efforts must persist, Joshua has committed to continuing to show up for the runs and doing his best. The current priority is getting the running + lifting + recovery relationship working together. The expectation is that this transition will take approximately another two weeks.
The Fuel
Nutrition was not perfect, but it wasn’t a disaster either.
Calories averaged 2,302, against a target of 2,051. Total fat was also above target.
However, protein, net carbohydrates, saturated fat, and fiber all landed within their respective targets.
We now know that the current strength stimulus creates more residual muscular fatigue than expected, that running performance will temporarily suffer while the workloads are integrated, and that the lower back wants us to change how we load the lower body. The next few weeks will show us why systems are so important for a health and fitness coaching client. After the excitement of starting lowers, after the willpower fades, the systems in place are what will keep Joshua on track.
Week 2 Goals / XP Earned
| Description | Session Goal | Actual Session | Potential XP | Actual XP Earned |
|---|---|---|---|---|
| Strength Specific Training Sessions | 2 | 1 | 10 | 5 |
| Obstacle Training Sessions | 1 | 0 | 10 | 0 |
| Nutrition Logging | 3 | 3 | 10 | 10 |
| Mid/Long Run | 2 | 2 | 5 | 5 |
| High Intensity Interval Run | 1 | 1 | 5 | 5 |
| Active Recovery Day | 1 | 1 | 5 | 5 |
| Mindfulness Practice | 5 | 2 | 5 | 0 |
| Mini Quests | 3 | 3 | 10 | 10 |
| Coliseum Check-In | 1 | 1 | 2 | 2 |
| Coaching Call | 1 | 1 | 2 | 2 |
| Weigh-in | 1 | 1 | 2 | 2 |
| Progress Photos | 1 | 1 | 2 | 2 |
| ZOZOfit Scan | 1 | 1 | 2 | 2 |
| TOTAL POSSIBLE XP | 70 | 50 |
Week 2 Character Stats
60 XP (Previous) + 50 XP (Current)
110 XP
Hybrid Warrior – Level 5 (Recruit)
Joshua scored 60 XP in Week 1, which catapults him from Level 1 into a Level 3 Hybrid Warrior!
Week 3 Mini Quests
1. 100% Strength & Grip Execution (2/2 Strength + 1/1 OCR) (4 XP)
- Target: Complete all 3 scheduled resistance sessions (Push, Pull, OCR/Grip) per the Hevy routines.
- Success Condition: 3/3 strength/OCR workouts logged in Hevy without skipping the OCR/Grip session.
- Purpose: Direct operational correction for Week 2’s missed OCR session and second strength session.
2. Post-Run L5/S1 Spine Decompression (2/3 Runs) (2 XP)
- Target: Complete a 5-minute passive lumbosacral decompression (Cat-Cow, Child’s Pose, Nerve Flossing, or inversion/foam rolling) immediately following each of the 3 running sessions (Mon HIIT, Wed 10K, Fri Long Run).
- Success Condition: 2 post-run decompression sessions logged.
- Purpose: Enforce active spine-sparing protocols to protect L5/S1 integrity under increasing cardiovascular volume.
3. Daily Protein Anchor Compliance (110g Minimum) (2 XP
- Target: Hit the minimum 110g daily plant-based protein floor on all 7 days.
- Success Condition: 7/7 days logging protein in Cronometer regardless of total caloric distribution.
- Purpose: Protect Lean Body Mass () during muscle recomposition and suppress intra-week appetite swings.
4. Nightly Sleep-Anchor Meditation (5/7 Nights) (2 XP)
- Target: Complete a 5–10 minute guided or unguided meditation immediately after your evening shower or right as you transition to bed.
- Success Condition: 5 out of 7 nights logged (via Headspace).
- Purpose: Lower pre-sleep sympathetic nervous system activation, reduce cortisol levels before bed, and improve overall sleep efficiency (targeting your Garmin Sleep Score average goal).
Codename: Resurgam Week 2 Nutrition (Average)
| Metric | Actual | Goal | Goal Hit | Unit |
|---|---|---|---|---|
| Calories Consumed | 2302.0 | 2051 | calories | |
| Calories Expended | 2715.0 | 2676 | calories | |
| Calorie Deficit | 413.0 | 625 | FALSE | calories |
| Protein | 111.0 | 110–115 | True | grams |
| Net Carbohydrates | 260.0 | ≤265 | True | grams |
| Fat | 66.3 | ≤59 | False | grams |
| Saturated Fat | 8.5 | <10 | True | grams |
| Fiber | 55.3 | ≥50 | True | grams |
The Hard Numbers
| Category/Source | Date | Metric | Value | Flag |
|---|---|---|---|---|
| Hume BIA | 8/16/2026 | Weight | 223.5 lbs | High |
| Hume BIA | 8/16/2026 | BMI | 31.2 | Very High |
| Hume BIA | 8/16/2026 | Body Fat % | 26.50% | High |
| Hume BIA | 8/16/2026 | Body Fat Mass | 59.3 lbs | Very High |
| Hume BIA | 8/16/2026 | Lean Mass | 151.6 lbs | Standard |
| Hume BIA | 8/16/2026 | Lean Mass % | 67.80% | Low |
| Hume BIA | 8/16/2026 | Subcutaneous Fat | 51.6 lbs / 23.1% | High / Standard |
| Hume BIA | 8/16/2026 | Visceral Fat Index | 11 | Standard |
| Hume BIA | 8/16/2026 | Body Water % | 53.40% | Standard |
| Hume BIA | 8/16/2026 | BMR | 1933 cal | High |
| Hume BIA | 8/16/2026 | Metabolic Age | 42 yrs | Standard |
| Hume BIA | 8/16/2026 | Skeletal Muscle Mass | 104.4 lbs | Standard |
| ZOZOFit 3D Scan | 8/16/2026 | Body Fat % | 29.50% | |
| ZOZOFit 3D Scan | 8/16/2026 | Chest | 46.3 | |
| ZOZOFit 3D Scan | 8/16/2026 | Upper / Lower Waist | 42.1" / 41.9" | |
| ZOZOFit 3D Scan | 8/16/2026 | Hips | 43.6" | |
| ZOZOFit 3D Scan | 8/16/2026 | Neck / Shoulders | 15.8" / 18.2" | |
| ZOZOFit 3D Scan | 8/16/2026 | Thigh L/R | 27.1" / 27.3" | |
| ZOZOFit 3D Scan | 8/16/2026 | Calf L/R | 15.8" / 16.5" | |
| ZOZOFit 3D Scan | 8/16/2026 | Upper Arm L/R | 14.3" / 14.3" | |
| ZOZOFit 3D Scan | 8/16/2026 | Forearm L/R | 11.0" / 11.3" |
Joshua’s data is exactly where it should be ending week 1 of Resurgam. We are building habits and the base for a lifetime of health.
Zozofit Scan - Week 2
Coliseum of Hero for Week 2
The Forge (Strength Training): 5/10
Where muscle is built and grit is forged.
The Ascent (Cardio): 4/10
The uphill climb. The heart-pounding moments of resilience.
The Fuel (Nutrition): 4/10
What you consume determines your capacity.
The Flow (Recovery): 6/10
Sleep, breath, stress regulation, and restoration.
The Focus (Mindset): 5/10
Your inner compass—clarity under pressure.
The Bridge (Relationships): 7/10
Connection, communication, emotional presence.
The Vault (Career & Finances): 6/10
Structure, stability, and how work supports the mission.
The Keep (Environment): 6/10
Your physical space—does it serve or sabotage you?
The Spirit (Purpose): 6/10
Your “why.” The fire behind your discipline.
The Spark (Joy & Play): 7/10
Creativity, hobbies, fun—because a hero without joy loses their soul.
The Coliseum of Hero is extremely important for how Joshua views himself. A few areas dropped, but most went up, this week was less about increasing all metrics and more so about creating a balance. With his lowest score in The Fuel at 4 and his highest score of 7 in Spark and Bridge, this week shows a man much more in balance than at baseline. Next step is to slowly build Joshua’s feelings in each category in equal weight.
