SHL -- Thursday

Sleep

AM -- alarm set for 6 // up at 6:10 // about 7.5 hours

PM -- in bed by 10 PM // very tired

Eat

Blood sugar was 84...good.

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

morning -- decaf with butter and MCT (tbsp each)

pre workout b-alanine concoction

BCAs during

after workout -- protein shake (see recipes tab)

lunch -- 7 oz canned salmon, 2 oz romaine, 5 oz carrots, 6 oz tomatoes, 5 oz pickle, 1/2 tbsp EVOO

dinner -- 8 oz liver, 6 oz pico, 8 oz sweet potato, bone broth (cooked in crock pot) // 3 boiled eggs // 8 oz spaghetti squash // 4 oz cottage cheese with 1/2 scoop protein

snack -- cashews, mangos, raisins, frozen fruit, almonds (felt like I needed some carbs -- I was very hungry after dinner)

Move

10' warmup and mobility

BENCH

set of 3 with 200 // set of 3 with 230 // set of 4 with 255

CLEAN WORK

3 x 5 power clean 135#

4 singles with 185#

3 x 5 power clean of blocks 135#

ASSISTANCE WORK

2 x 10 dips

2 x 6-7 eccentric dips

2 x 10 strict hang pulls

3 x 10 bent row with 40#

Enjoy

  • HRV was 81 this morning
  • meditated with brain wave app 10'
  • walked dog this morning -- sunrise while we were walking
  • cooked girls breakfast -- Hope is better!
  • my mom is visiting
  • my Pop died tonight around 7:30 PM -- obviously not a complete "enjoy" but at least he is enjoying himself now! I am officially grandparent-less