Simply Human Lifestyle -- Monday

Sleep

AM -- woke around 7:30 AM // total of about 8 hours // up for about an hour in the night with an irrational and ridiculous 4 year old...ha

PM -- in bed at 11:30

Eat

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

Noon -- 8 oz salmon

after workout -- protein shake

dinner -- 2 cans kippered herring and bed of spinach // 8 oz cottage cheese with protein scoop // 9 oz frozen mangos

about 1,900 kcal // 65g fat // 195g protein // 130g carbs

Move

10' warmup up including rowing and dynamic stretching

24 reps of strict pulls with 45# (broken up into smaller sets)

weighted dips with 45# 3 x 8

tke's with varying band strength -- 6 sets

chest supported DB rows 47# -- 3 x 10

romanian dead lift -- 105# 3 x 10

press -- sets of 3 with 70#, 90# and 105#

thoracic extension on GHD -- 3 x 10

lateral and front raises with 10# in each hand

mobility and stretching

Enjoy

  • Got my fitbit today so I'll be logging sleep and steps per day -- I'm a data collector.
  • Big County Athletic Hall of Fame dinner tonight.
  • Really enjoying Game of Thrones book.
  • Snuggled baby girls tonight.