Day One. Logged.
Thirteen weeks start with a printed sheet, a working kitchen, and 26 recorded sets. Monday is on the record. Tuesday is legs.
The printed sheet went on the fridge. DAILY PROTOCOL — INJECTION. From Monday 7 September 2026. Thirteen weeks. Syringes on the paper. Every morning I can read what to inject, how much, how, and when — without rebuilding the plan from memory.
The plan is in The Needle.
Then El Garage. Black and white with the barber, towel on my head. After the cut, sunglasses.
Sofi cooked stuffed aubergine with meat and melted cheese — for me, for her, for the kids. The numbers live in The Kitchen.
Watermelon on the way to the gym. Walking to SmartFit and walking back. Duration not logged. The commute is already in the programme.
Then the cake Sofi baked for Miranda and Maxi. Dinner and dessert in the same kitchen.
The clip ends on the pitch: Sofi, Miranda, Maxi. Fifty-nine seconds.
Day 1 — chest, back, abs
Monday was also the clean start of the training block. Same date as the signed protocol. Day 1 of both. The session belongs with The Blueprint.
26 working sets. Estimated from rep-range midpoints: 295 reps and 15,268 kg of volume. Push and pull ten sets each. Six of abs. The two presses stopped at RIR 1.
Bodyweight used for the assisted pull-up is 101.4 kg from 2 September, not a Monday weigh-in. 101.4 − 41 kg of assist = 60.4 kg effective. Exact reps inside the 6–8 and 8–10 windows were not reported set by set; the log uses the midpoint of each range.
Day 2 — legs
Today is Tuesday 8 September. Legs.
SmartFit Calle 10 in Provenza reopened after a refurbishment. Better organised. Tuesday’s sets get their own entry when they are logged.
MONSTER 2.0 — The Needle — the signed 13-week map.
MONSTER 2.0 — The Kitchen — how the house eats.
MONSTER 2.0 — The Blueprint — the six days.
