SFSuperfitBryce Fernandez

Chapter IV · The Receipts

Three pages from the codex.

Real clients. Anonymized. Numbers untouched. Each case study is laid out the way I actually keep notes — as a session log, week by week.

Page I

Operations Lead · Age 38 · The Block

The Shoulder, The Knee, The Comeback

“My shoulder clicks every time I lift my arm and I cannot squat without my knee caving in. I just want to play with my kids again.”
  1. Wk 1Movement screen. Overhead range 60% of normal. Knee tracks medially under load. We do not load anything heavy.
  2. Wk 2Kettlebell carry, session two: shoulder stops clicking mid-set. First inflection moment.
  3. Wk 4Real progressive overload starts. Goblet squat at 35 lb x 5x5. Pain-free.
  4. Wk 7Bench 135 lb x 5 — lifetime PR. Deadlift 225 lb clean. Lost 9 lb without dieting.
  5. Wk 10Knee climbs stairs without thought. Shoulder full ROM restored. Aesthetic recomp visible.
  6. Wk 12Handed off the 14-page personal manual. Re-enrolled into The Year.

Position 1 of 3 in the codex.

Page II

Software Engineer · Age 41 · Block → Year

From “No Time” to a 365-lb Deadlift

“I work 60 hours a week. I have not been in a gym in eight years. I just want the belly fat gone before my wedding.”
  1. Wk 1Audit: zero baseline strength. Sleep 5h54m average. Resting HR 78.
  2. Wk 3Sleep up to 6h40m. We have not even programmed sleep — strength training did it.
  3. Wk 6Down 11 lb. Goal pivot from “lose the gut” to “see what I can build.”
  4. Wk 9Squat 245 x 3. Bench 165 x 5. Body fat estimate 26% → 21%.
  5. Wk 12Wedding photos taken. Deadlift first 315 single. Re-up.
  6. Yr 1Deadlift 365 lb. Resting HR 58. No belly fat for 9 months running.

Position 2 of 3 in the codex.

Page III

Recreational Athlete · Age 33 · The Block

Sunday League, Two Years Later

“I quit Sunday-league soccer because my left knee gave out. I miss being an athlete.”
  1. Wk 1Single-leg work, hip stability. No bilateral squat for the first three weeks.
  2. Wk 4Knee tolerates 45 lb goblet squat full ROM. First pain-free deep squat in three years.
  3. Wk 8Plyometric progressions. Box jumps without flinching. Lateral bound load up.
  4. Wk 10Cleared by their PT to return to sport.
  5. Wk 12Played their first Sunday-league match in 30 months. Scored once. Zero pain.

Position 3 of 3 in the codex.

Voices from the studio

Four short reviews in full sentence.

★★★★★
After two sessions my shoulder stopped clicking. By week eight I was carrying my kid up the stairs without thinking.

M.K. · Operations Lead, 38

Lost 17 lb · +95 lb deadlift in 12 weeks

★★★★★
I told him I just wanted the belly fat off. He gave me a system instead of a diet. Five months in and it has never come back.

J.R. · Software Engineer, 41

Body fat 26% → 18% · Held 4+ months

★★★★★
I had not played soccer in three years because of my knee. After the first block I joined a Sunday league. The knee is silent.

D.A. · Recreational Athlete, 33

Cleared for return to sport · Zero pain

★★★★★
Bryce is the first coach who actually listened. He doesn't run a script — he runs my program.

S.L. · Healthcare Director, 45

+12 lb lean mass · 6 mo retention

The next page is yours.

I write a new case study every twelve weeks. Decide if it's going to be about you.

Train With Me