SHL -- Wednesday

Sleep

AM -- woke at 6:15 AM // alarm set for 6:30 AM // total of about 7.5 hours

PM -- in bed at 10:30 AM

Eat

Blood sugar was 82 this morning. I expected it to be higher due to the 180g of carbs. Good sign that it's low.

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

11 AM -- decaf with butter and MCT (tbsp each)

before workout -- XP2 blueprint (b-alanine, creatine, and other amino acids and stuff -- been taking this pre workout for about three weeks)

during workout -- BCAs

after workout -- creating and protein shake (see recipes tab for how I make protein shake)

lunch -- 8 oz tomatoes // 2 oz romaine // can of tuna

dinner -- 5 oz plain white rice // 7 oz spaghetti squash // 11.9 oz simmered beef heart // 5 oz pickle // 1/2 can diced tomatoes // 4 oz cottage cheese with 27g protein powder // tbsp butter (in rice)

ended up eating lunch and dinner at around the same time in the evening

2,200 kcal // 202 protein (36%) // 73 fat (30%) // 182 carbs (34%)

Move

10' warmup and mobility

SQUATS

set of 3 with 205 // set of 3 with 235 // set of 4 with 265 -- not really feelin' it today on squats, hips still tight from weekend

CLEANS

5 x 5 power clean with 135

ASSISTANCE WORK

6 x 10 chest supported 47# DB rows

4 x 7 romanian dead lift with 95 and 135 on last set

3 x 10 band pull aparts

3 x 10 suppinated grip dead hang pullups

Enjoy

  • Meditated this morning.
  • HRV was 79 which is a tad low.
  • Scheduled John Durant for the podcast coming up! Have guests lined up until end of June! Listen on iTunes and leave a review.
  • Grocery store date with my 3 year old at lunch.
  • Played outside a lot.
  • Brother in law was on @crossfit's Instagram pic today doing muscle ups...haha. He's famous