SHL -- Tuesday


AM -- woke just before 7 AM // total of just under 8 hours

PM -- in bed by 10:30 PM


Blood sugar was 92. Little high.

Doing a macro ratio experiment prompted by a conversation I had with my brother in law over the weekend. It will be a very Zone-ish type deal (40/30/30 where 40 is carbs). I will do 40+ % protein, high 20s in fat and mid 30s in carbs -- and see what happens.

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

breakfast -- coffee with butter and MCT

after workout -- protein shake (protein powder, Karbolyn, spirulina, raw egg, 6 oz berries, bone broth, water, ice)

1 hour after workout -- can tuna, 2 oz romaine, 8 oz tomatoes

dinner -- 10 oz simmered beef heart, 5 oz plain white rice, 5 oz pickle, 3.2 oz avocado, 1/2 tbsp butter, 1/2 c cottage cheese with protein scoop, 1/2 can diced tomatoes

about 2,140 kcal // 195 g protein // 72 g fat // 180 g carbs


10' dynamic warmup


set of 3 with 115 // set of 3 with 130 // set of 4 with 150 (happy with that since my 1RM was 150 for a long time)


6x10 chest supported DB rows

4x8 weighted dips (45#)

3x10 band pull aparts

3x10 lateral and front raises with 10#


  • Rearranged some stuff in the backyard and we played outside most of the evening.
  • Took girls to school this morning.
  • Had some deep tissue work done by a massage therapist.
  • Starting to feel like it.
  • Glad I'm finally not too sore to lift.