SHL -- Tuesday

Sleep

AM -- woke at 7 AM // total of about 8.5 hours

PM -- glasses on before 8 PM // in bed by 10:30 PM

Eat

9 AM -- decaf with butter, MCT and cinnamon

Pre-workout -- BCAs

Post-workout -- 4 bites of mashed sweet potatoes with butter (from Sunday) & BCAs

12 PM -- bone broth and coconut oil

glucose was 76 before dinner -- had a mouthful of black olives while I was cooking

6:30 PM -- 1 lb beef kidney cooked in butter, onions and garlic // large raw salad (romaine, tomatoes, bell pepper, pickle, olive oil, carrots) // 3 oz raw cheese

Move

35' walk this morning -- 1.4 miles

10' warmup

1 rep max shoulder press -- 160# new PR

3 x bent row (95, 115, 135)

4 x 

8 goblet squats with 53#

15 pushups

4 minutes even

stretched and mobility (pecs and adductors)

Enjoy

  • really happy about the 160 shoulder press -- something I've been shooting for for a couple of months
  • got to act like a total goof in front of 1,500 8th graders this afternoon -- dressed up like SuperMan
  • Natural Grocers run after work -- I love grocery shopping
  • Grateful for my wife and three beautiful kids