SHL -- Wednesday


AM -- woke at 7 AM (no alarm set) so I ended up getting about 10 hours of sleep -- I needed it.

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


morning -- coffee with butter, cinnamon and MCT oil

BCAs before and after workout

pre-dinner -- bone broth with coconut oil and sea salt

glucose was 67 before dinner -- ketones were 0.7

dinner -- primal ground meat cooked in coconut oil with an small yellow onion (made enough for two days) // salad with romaine, tomatoes, carrots, Bragg's Healthy Vinaigrette, avocado // 6 oz raw goat cheese

two nights in a row gone to bed without a snack (which is when I function the best) -- it's because I'm not staying up to late. You can't eat a mindless snack if you're not awake. 


10' warmup

max squat 275# -- new post-football-days PR

4 x 

10 romanian DL with 50# DB

20 box jumps (24" box stepping down after each full jump)


stretched & mobility (calves and hamstrings)

walked 35' with a baby -- it's getting much easier


Watched a TED talk on sleep tonight which was really cool

thrilled with my squat PR

Looking into getting a strength coach certification

Lunch with a bunch of friends

Always have lots of fun with my girls at night during dinner, bath, snack, bedtime

Got a cool present in the mail