SQUAWK 1200 · BODYWEIGHT · 4 DAYS/WKJ-Bone's Rebuild Plan
My scars are your strategy.
The workouts, rations and recipes I use to rebuild after back surgery. In my case, not advice. Tap any exercise to watch the movement, any meal for its recipe. Open My Plan to file a version sized to you.
Clearance rules
- Cleared for Departure: top of the rep range on all 3 sets, 2 sessions in a row → next variation.
- Hold for Review: hit the bottom of the range → add 1–2 reps per set. Missed 2–3 days → repeat the last targets. Low-appetite week → hold where you are.
- Return to Gate: missed 4+ days, or pain flags → drop back one step and rebuild for a week.
- Never add reps and difficulty in the same week. Every 4th week, cut volume about 30%.
Progression ladders
- Push-up: wall → incline (high) → incline (low) → knee → full
- Squat: chair sit-to-stand → box squat → bodyweight squat → tempo/pause squat
- Plank: 20 s → 30 s → 45 s → 60 s
- Row: band pull-apart → table row (feet closer) → table row (more horizontal)
Squawk codes
- 1200 · Normal: soreness or fatigue. Keep flying.
- 7700 · Emergency: sharp pain, numbness, tingling, or pain that builds. Stop that exercise for the week, step back one variation, and tell your surgeon or PT if it repeats.
- 3+ pain flags on the same movement in a week → Return to Gate and ask.
Trust your instruments
| Metric | How often | Why |
|---|---|---|
| Bodyweight | Weekly, same day and time | Trend, not single readings |
| Waist | Weekly | Muscle vs. fat proxy |
| Strength | Every session | Confirms real progress |
| Fiber & fermented servings | Daily | Easy to under-count |
| Energy / appetite | Daily, 1–5 | Spots under-eating |
| Pain flags | Every session | Separates soreness from a problem |
| Fasting glucose (if diabetic) | Daily, reviewed weekly | Spots food or medication interactions |
Reading trends: waist shrinking while weight holds or rises usually means muscle replacing fat. Weight and waist both rising fast means the surplus is too big. Strength stalled 2+ weeks with low energy usually means under-fueling. Worsening glucose for 2+ weeks: call your prescriber, don't adjust medication yourself.
Request clearance for your own plan
This page shows my own plan. I also keep a private version where you enter your age, size, goals and any injuries, and Claude builds your own workouts from the same demos, sets your calorie, protein and fiber targets, and swaps meals you don't eat.
How to get access
- Email mayday@gutpilot.com for an invite and include the email you'll use.
- Sign up for a Claude account with that email if you don't have one.
- Open the invite link I send, go to My Plan, fill in your details and tap Build my plan.
Your details, plan and weekly log are private to you. I can't see them.
Your details
Weekly log
| Week | Weight | Waist | Ferm | Fiber | Energy | Notes |
|---|---|---|---|---|---|---|
| No weeks logged yet. Add your first one above. | ||||||