SHL -- Wednesday


AM -- charlie horse around 6 AM, what the heck? // woke at 7 AM // total of 8+ hours

PM -- in bed by 10:15 PM


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

blood sugar was 93 -- actually lower than what I was thinking after raisins/cashews at 9 PM

protein shake after workout

dinner -- Genghis grill with steamed rice // green apple

snack -- cashews and frozen cherries


continuing my knee rehab and focusing on upper body

3 x 5 - shoulder press 135#

3 x 8 - weighted dips 45#

3 x 10 - bent BB row with 135#

3 x 8 - slow thoracic extension on GHD

3 x 10 - strict pulls

3 x eccentric hand stand lowers

3 x 12 - exaggerated DB row

Foam rolled and did some soft tissue distortion tonight on my legs and thoracic spine.


  • podcast showed up #20 today in health & fitness -- so exciting!!
  • started listening to Game of Thrones on audible. I love a good, epic, fiction series every now and then.
  • Got in some Snap Judgment and This American Life while I was driving. Highly recommended.
  • Had more page views on my site yesterday than I've ever had.