SHL -- Tuesday

Sleep

AM -- woke at 6:57 // total of 6:57 // sleep quality was 79%

PM -- in bed at 10:45

Eat

Glucose was 77 this morning -- good.

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

morning -- coffee with MCT, butter, and cinnamon

after workout -- protein shake

dinner -- 16 oz seared tuna steak // 5 oz apple // 7.5 ozwhite rice // 3.5 oz romaine // 4 oz tomato // olive oil

snack -- 4 oz cottage cheese // protein scoop  

Move

30' of mobility this morning -- knee feels great.

10' warmup and dynamic stretch

24 reps of strict, weighted pulls (45# reps of 7, 5, 4, 5, 3)

PRESS

sets of 5 with 105 and 120...then 9 reps of 135#

ASSISTANCE WORK

weighted dips 3 x 8 with 70#

chest supported DB row with 47# 3 x 12

RDL with 135# 3 x 10

depth push ups off the 53# KB 3 x 12

thoracic extension holding 53# KB 3 x 10

mobility and stretching

Enjoy

  • Got a car wax buffer thing to use as an aggressive muscle fascia masher. Tip I learned from strength coach at university I work for.
  • HRV was 95
  • Got the girls a mini tramp for their playroom.
  • Worked out with a friend today.
  • Think I'm going to start back on squats and dead lift next week. Knee feeling great.
  • Girls' school program is tonight...charging up the ol' video camera.