SHL -- Friday

Sleep

AM -- woke at 7 AM // total of about 8.5 hours

PM -- in bed by 11 PM

Eat

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

morning -- decaf with MCT, butter and cinnamon

after workout -- protein shake (recipes tab)

dinner -- leftover primal ground meat // can of tuna // cilantro // sliced tomatoes with salt // leftover steamed broccoli // watermelon & 1/2 an apple

Move

10' warmup

4 x 10 pulls

3 x 6 weighted dips (70#)

3 x 10 chest supported DB rows 47#

3 x 8 thoracic extension on GHD with 45#

3 x 8 seated DB press with 47#

5 x 5 top down partial clean pull

3 x eccentric hand stand push up (7 seconds)

Enjoy

  • got to see my babies today
  • had some friends bring kids over while our wives went out to dinner
  • fed Hunter his first bone broth tonight -- mixed with banana and apple (see simply human kids tab)
  • got all three kids to bed tonight -- first time for me to put Hunter down