SHL -- Friday


AM -- woke at 6:15 AM by a little rascal // about 7.5 hours total

PM -- glasses on by 8 PM // in bed by 11 PM


glucose was 79 this morning -- great number for having a late snack last night, think I'm becoming more insulin sensitive!

morning -- decaf with butter, cinnamon and MCT

pre and post workout -- BCAs and creatine

post workout -- bone broth, coconut oil and sea salt (about a cup)

dinner -- freestyle chili (1.5 pounds primal ground meat, 1 sweet potato, small can of tomatoes and 1 can of tomato sauce, chili powder, paprika, cayenne pepper, salt, pepper, bell pepper, onion) - just threw it all in a crock pot, ate half tonight, remainder is dinner tomorrow // asparagus wrapped in bacon // raw cheese // baking chocolate. A Valentine's Day feast.

snack -- frozen fruit & almonds


10' warm up

3x10 bench with 140#

cleans: 1st set - power clean with 135, power clean + front squat, squat clean

2nd and 3rd set -- squat clean with 155#

4 x

6 BB bent row with 135#

20 double unders


stretch and mid-back mobility


interviewed Jonathan Bailor on podcast today!

University I work for received 55 million dollars in three separate gifts today -- new football stadium, science building and track/soccer facility

Cooked my family (parents included) a hamburger, asparagus, sweet potato dinner tonight