Week 1, Marcus.

Here's what moves the needle this week.

[3] / [8] done this week

Ascension Protocol: Active

Weekly Task List

Here's what moves the needle this week.

[02/06]

[03/06]

AM & PM Double Cleanse

Cleanse morning and night with a gentle foaming cleanser. Pat dry, never rub. This week is about establishing the habit.

Full-Body Compound Lift

Squat, deadlift, or press. Compound movements spike testosterone and burn more fat than isolation work. Log your weights.

Cold Water Facial Rinse

End every morning face wash with 30 seconds of cold water. Reduces puffiness and tightens pores. Do it before checking your phone.

Progressive Overload Plan

Increase weight by 5% weekly. Track your reps and sets. Consistency is the only variable that matters.

[04/06]

[04/06]

Mew 30 min daily — track it

Practice proper mewing posture for 30 continuous minutes. Set a phone reminder. Consistency over intensity.

Cut sodium under 1,500mg today

Excess sodium causes facial bloat. Track your intake with Cronometer and stay under 1,500mg for visible debloating within 48 hours.

Debloating Protocol

Track sodium intake with Cronometer. Stay under 1,500mg for visible debloating within 48 hours.

Macro Tracking

Log your daily intake. Focus on protein density and fat ratios. Precision is the only way to gain lean muscle.

Skin

Physique

Confidence

Jawline

STATUS: ACTIVE

Some experience

Sharper jawline, debloated face, leaner body

0 days

Last Check-In: 2026-04-05

Clavicular Approved

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