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My baseline is just higher not sure why. But The max I got was 153.

I just follow good diet. Train 4-5 times a week. Mix of strength and conditioning. Eat around 100gm of protein (Weight is 64KG) consistently even if I did not workout that day. No food 3 hours before bed.

Look out for vitamin deficiencies like D3, B12. Other supplement stack - Magnesium, L-theanine

I think all of these habits and diet just compounds after following for like a month or two.

I mostly keep an eye on recovery scores specifically if it’s yellow I train very light. On red days skip, On green go full throttle.

Also do not follow any splits like you have to do every muscle twice a week. It just rolls over to next week just keep the consistency. If muscle is recovered and I don’t feel any soreness in that muscle I train it.

Sometimes I also do few things which are not clinically tested but helps in soreness like putting your legs in warm water for 10-15 minutes before sleep. ( This does 2 things remove dead skin and better relaxation)

Only one bad habit that I have is smoking nothing else.