SHL -- Friday


AM -- woke at 6:20 AM, slept good

PM -- glasses on by 8 PM // watched a movie with wifey then laid with my dog, Rudy, on the floor until around midnight // initially asleep by 11:30 then went into bed after midnight


*Interesting development -- I checked my glucose at 8:15 (right when I felt a hunger pang) expecting it to be high due to my late night, high carb snack but it was 81 which I was shocked about. Maybe because of the BCAAs and my heavy lifting yesterday so the glucose had a place to go? Interesting

morning -- coffee with butter, MCT and cinnamon (9:30 AM)

pre-workout -- water with BCAAs

post-workout -- coconut milk with BCAAs, cinnamon and water

dinner -- beef heart stew (crock pot with onions, bell pepper, diced tomatoes, garlic, bone broth) // large raw salad (romaine, tomato, Braggs' Healthy Vinaigrette, olives, carrots) // raw cheese

snack -- frozen berries // carrots & almond butter // cashews // 1 piece of bacon


35' walk this morning

10' warmup

max rep shoulder press

155# -- I tried 160 and didn't get it and was planning on dropping five pounds and just pushing til I failed. Figured based on fatigue that I would get down to 140 or 135 before I lifted successfully but I got 155# right after I failed on 160. Happy about that. Tells me that maybe I should warm up more.

5 x 

15 squats

15 kettle bell swings with 53#

7 minutes

stretch and mobility (IT bands and hips)

30' walk with baby tonight


watched a documentary on Netflix called Happy -- very interesting stuff about what exactly it means to be happy.

Got my monthly shipment of meat tonight and put it in my new freezer. I get excited about meat -- so sue me.