SHL -- Saturday (Anniversary)


AM -- woke at 4:30 AM when a 3 year old crawled into bed with me // woke for good at 5:55 AM

PM -- glasses on a little after 8 // in bed by 10 PM


Blood sugar was 82 before dinner and ketones were 1.2 mmol.

morning -- coffee with butter, cinnamon and MCT

post-workout -- about 1/2 a can of coconut milk

2:30 PM -- bone broth with coconut oil and salt

6 PM -- 16 ounce ribeye from Perini Ranch Steakhouse // zucchini cooked with ground meat and tomato sauce // raw cheese

9:30 PM -- carob almonds and raisins // frozen berries // one of the "birthday cupcakes" from the recipes tab (no sugar, paleo cupcake)


35' walk in the morning

10' warmup

3x3 shoulder press with 130#

4 super sets of

20 second max effort row

15 DB thrusters

I did 124m every round rowing (counting the meters after I stopped and the C2 rower came to a stop so it was actually around 100 when I stopped at 20 seconds)

then thrusters with 37#

12:05 total

First two sets took 1:20, last two took 1:15

rest periods were 2:16, 2:21, and 2:16

stretch and mobility (adductors and lats)

walked 35' in afternoon holding a baby


Today I'm grateful for my 11th anniversary. Had a great dinner and date with my beautiful wife. That's plenty for one day!