SHL -- Wednesday

Sleep

AM -- woke at 6:08 AM // total of 6:46 // was up for about 15' around 3 AM chewing my cheek -- I'm weird

PM --

Eat

Blood sugar was 76 this morning

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

9:30 AM -- coffee with MCT, butter, and cinnamon

after workout -- protein shake

3:30 PM -- 2 oz spinach // 2.2 oz tomatoes // can of tuna

Dinner -- 1 pound liver slow cooked with bone broth and can of tomatoes and spices // 7.2 oz sweet potato with 1 tbsp butter // 1.8 oz white rice // 8 oz cottage cheese with 1 scoop protein

Snack -- 90% dark chocolate and cashews

Move

walk this morning with rudy -- wearing 20# weighted vest

10' warmup and dynamic stretch

3 x 12 BB bent row with 135#

3 x 8 eccentric dips

3 x 5 floor to knees, then 3 x 5 bar from hips (standing) to knees

3 x 10 front and lat raises with 15#

3 x 10 band pull aparts

3 x 10 upright row with 95#

10' every minute on the minute

8 kettle bell swings with 53#

remainder of the minute spent rowing (usually about 20 seconds)

(first set I did 13 swings, which took too long, second I did 10, took too long...8 was perfect)

mobility and stretch

walked with girls and Rudy right before dinner

Enjoy

  • walked Rudy this morning in some "wild terrain" behind my house this morning - 41 degrees is too cold for May 14.
  • Listened to Paleo Lifestyle and Fitness Podcast Episode 89
  • Buffalo liver for dinner tonight.
  • Whole family sat in garage with me while I worked out at lunch -- Haelyn, Hope, Hunter, Rudy, Jenn...that was fun.
  • Watched moon rise tonight -- something we do once a month on the full moon. Very cool.
  • Made Hunter spinach, banana, bone broth, avocado puree tonight and he slammed it.