SHL -- Thursday

Sleep

AM -- woke at 5:30 AM and couldn't go back to sleep (total of 5:31)

PM -- really tired...went to sleep when girls did at 9 PM

Eat

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

morning -- coffee with butter, MCT and cinnamon

after workout -- protein shake

lunch -- grilled chicken on romaine lettuce

dinner -- 10 oz primal ground meat (simmered) // 10 oz sweet potato // Lindt 90% chocolate bar // 1.8 oz white rice // 4.6 oz small apple // 8 oz cottage cheese with protein

Really full after dinner -- High calorie day -- 3,000+

Move

walked with Rudy this morning

walked with Haeyln this afternoon

10' warmup

BENCH

set of 3 with 175, 205 then 230 for 9 (two months ago I did 215 for 8...big improvement)

PULLS

45# weighted pulls -- 24 reps (did 8 on the first set and this was my 6 rep max two weeks ago)

ASSISTANCE WORK

floor to just below knee with 165# -- 3 x 5

hip to just below knee with 165# -- 3 x 5

1-arm bent row with 53# kettle bell

eccentric pushups (3 x 6) push up with two arms, come down with single arm

Enjoy

  • good workout -- more improvements in strength
  • watched sunrise on walk this morning
  • knee feeling nearly 100%
  • Game of Thrones is gettin' CRAZY! The Lannister's be trippin'!
  • coffee with a close friend
  • lunch with a good friend