SHL -- Sunday


AM -- slept great, woke at 6:30 AM

PM -- glasses on at 8 PM // in bed by 10:30 PM


morning -- coffee with butter, MCT and cinnamon

3 PM -- 12 oz prime rib from Perini's // 5 small sweet potatoes boiled and mashed with cinnamon, 2 tbsp butter and sea salt -- my favorite treat // 2 servings of zucchini Perini (zucchini cooked in ground meat and cheese). Absolutely stuffed after this meal which I ate right after my workout. And I'm not going to eat for 24 hours -- autophagy here we go.


walked dogs in morning (30 minutes)

10' warm up

3x3 bench press with 225 -- gets easier as I progress in my sets

5 x 

5 dead lift (225, 225, 230, 235, 240)

and 60 second plank hold

rested a couple minutes between rounds -- took around 17 minutes total

stretch and mobility (hamstrings and mid back)


Today I'm grateful for Jenn's parents who are here visiting, my wonderful incredible coffee, a good night's sleep, my son has been going 6 hours sleeping at night, got a ton of cool camping stuff yesterday, the thought provocation of Antifragile, and the cowboys playing tonight -- even though they'll lose.