SHL -- Tuesday


AM -- woke at 6:10 AM (was supposed to wake at 6 AM but forgot to set alarm -- lucky I woke up when I did) // total of about 6.5 hours as I was up for about 45' in the middle of the night dealing with youngens

PM -- in bed by 10:30 PM


morning -- coffee with butter, MCT and cinnamon

pre and post workout -- BCAs and creatine

post workout -- bone broth with coconut oil and sea salt

dinner -- buffalo stew (in a crock pot: 2 lbs buffalo stew meat, 1 can diced tomatoes, 1 can tomato sauce, several chopped small bell peppers, apple cider vinegar, bone broth, paprika, sea salt, cocoa powder, chili powder, cayenne pepper) // raw cheese // baking chocolate and about an ounce of 80% dark chocolate // white rice

snack -- cashews


walked/jogged to campus this morning for a 7 AM meeting. It was raining. 2.4 miles.

10' warm up

3x3 shoulder press with 135#

3x10 BB bent row with 135#


10 shoulder press with 75#

20 high step ups ( 10 each leg)


stretch and mobility (external rotators & hip rotators)