HEAVY DUTY

Mentzer Ideal Routine · M·U Codex · One Set. To Failure. No Retreat.

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Session Notes

TEMPO — 4 / 4 CADENCE

4s concentric · 4s eccentric · to absolute failure
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0.0

REST — BETWEEN BLOCKS

Full recovery between supersets
 
3:00

CONDITIONING DAY

Rest-day movement. No failure protocol. Just show up.

SESSION LOG

Every session on record. ★ = personal record.

PROGRESSIVE OVERLOAD — NEXT TARGETS

Last weight → target. Beat the logbook or nothing happened.

FORM CHECK

Cue card left. Camera right. Clips stay on this machine — no upload, ever.
Exercise Cue Card

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    7-MINUTE STRETCH PROTOCOL

    Six movements · 70 seconds each · auto-advance

    READY

    Press begin. The routine advances itself — your only job is to breathe and hold.

    1:10

    CAMPAIGN SCHEDULE

    96+ hours between Heavy Duty sessions. Conditioning fills the gaps.

    CROSS-DEVICE SYNC

    Log on your phone at the gym — it lands on your computer too. Both devices read one shared log in the cloud. Paste your private Worker URL + key once per device (or open the magic link and it fills itself).

    Worker URL
    Sync Key

    GOOGLE CALENDAR

    Mode A (default, zero setup): each session opens a pre-filled Google Calendar event — you're logged into Google, one click saves it.
    Mode B (API): paste an OAuth2 access token below (Google Cloud Console → Calendar API) and events are created directly via the API.

    OAuth2 Access Token (optional)
    M·U PRODUCTION DOCTRINE · HEALTH DIVISION · THE BODY IS THE FIRST SYSTEM