SHL -- Thursday


AM -- woke around 6:15 (alarm set for 6:30 AM)

PM -- in bed at 11:07 PM


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

coffee with butter, MCT and cinnamon

post workout protein shake

pre-dinner -- sweet potato/beef/avocado/egg bowl from a restaurant in downtown Dallas

dinner -- sirloin steak // salad // dark chocolate // apples // cottage cheese with chia, blueberries and protein


10' warmup


230 X 2, 260 X 2, 290 X 3 (think I got a tiny bit of help on the last one with 290, but I got 2 for sure)


24 reps at 45#


3 x 8 eccentric dips

3 x 10 hammer rows

3 x six second eccentric hand stand pushups

3 x 10 DB row with 45#

3 x 8 explosive pushup...from floor up to paralettes

3 x 10 cable row

stretch and mobility


  • Listened to a few hours of game of thrones today while I was driving all over DFW.
  • Central Market by the house I grew up in.
  • Drove by my childhood home -- I was in the neighborhood this morning.
  • Friends over to my folks' house for dinner.
  • Lunch with a college buddy.