SHL -- Wednesday


AM --was up for a few minutes around 4:30 AM // alarm woke me up at 6 AM // total of about 8 hours

PM -- glasses on around 7:45 PM // in bed by 10:30 PM


8:30 AM -- coffee with butter, MCT and cinnamon (last day of caffeinated for the next two weeks -- I'll be drinking decaf from

pre workout and post workout -- BCAs

post workout -- 1/4 c white rice, handful of cashews

glucose before dinner was 84

Dinner -- 8 eggs cooked in coconut oil with 1 large chopped bell pepper, 1 large onion, 1 roma tomato, topped with salsa // steamed broccoli with butter and sea salt // 2 oz baking chocolate


Snack -- carrots and almond butter // frozen berries


30' walk this morning -- barefoot

10' warmup

3x3 bench press with 230#

3x5 power clean with 135#

12 x

2 burpees

4 squats

6 box jumps (24" box)


stretch and mobility (shins and hip rotators)


  • HRV was 94 this morning
  • Mailed my grandpa something that he can use to play cards.
  • Lunch date with my wife.
  • Haelyn did the workout with me -- when I did box jumps she just jumped in place and laughed.
  • Meditated for 10 minutes this morning using BrainWave "calm reflection" track. Had a pretty easy time keeping my head clear which surprised me.