SHL -- Wednesday


AM -- woke at 4 AM b/c of the stupid dog and never went back to sleep // total of around 5 hours - I ended up studying my strength training book until 7 AM

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


morning -- decaf with butter, MCT and cinnamon

post workout -- BCAs and some sweet potatoes (few bites)

lunch -- bone broth // handful of almonds and cashews // rest of the sweet potatoes (maybe about 1/2 cup)

dinner -- beef fajitas with no rice, beans, chips or tortillas // extra grilled veggies // topped with salsa, guacamole, sour cream and pico

snack -- small packet of coconut butter, 2 oz baking chocolate


10' warmup

1 rep max squat -- 290# (previous PR "post-football playing days" was 275 -- did 280 pretty easy so decided to go up anothe 10# -- used weightlifting shoes, too)

3 x eccentric lifts (at least 20 seconds) -- shoulder press and pull ups

3 x weighted dips // 3 x hammer curls with 30# // 3 x T-bar row


got to take all three kiddos to school this morning

harvested bone broth this afternoon

pretty happy with the 290 squat -- should be back at 300 in a couple of months (side note -- when I Played football in college I would rep in the 350s and max was probably mid-400s. I was able to maintain a modicum of strength for about a decade after playing and not doing much heavy lifting. For instance, I back squat 300 in 2009 after not having maxed for nearly 10 years. My strength dramatically fell away during the 18 months I didn't eat any animal products and was barely able to squat 250 last year -- just FYI)

ordered some Adidas weight lifting shoes