SHL -- Wednesday

Sleep

AM -- woke at 6:44 // 7:28 sleep time

PM -- got to bed late // thunderstorm kept girls up until around 10:15 PM // in bed by midnight

Eat

Blood sugar was 84 this morning -- good.

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

morning -- decaf with butter, MCT and cinnamon

after workout -- protein shake (see recipes tab)

dinner -- salad (2 oz spinach, 2 oz okra, 4 oz carrots, 4 oz tomatoes, 1 tbsp EVOO) // 4 large eggs scrambled // 6 oz asparagus // 8.4 oz ground organ meat // 7 oz plain white rice

dessert -- 8 oz cottage cheese // 0.5 scoop protein

200g protein // 65g fat // 170g carbs

Move

10' warm up and dynamic stretch

weighted pullups with 45# -- 24 reps total

set of 3 on bench with 120, 150 and 180 (deload week)

bent BB row with 165 3 x 6

eccentric dips 3 x 8 (5 second eccentric phase)

eccentric hand stand pushups -- 3 sets

bent knee dead lift to just below knees with 180# - 3 x 5

kettle bell press with 35# 3 x 6 each arm

3 x 10 goblet squat with 35#

TKEs with biggest resistance band -- 3 x 10

lots of walking today -- more than 11,000 steps (5.5 miles)

Enjoy

  • jumped on trampoline tonight with girls
  • got some rain!!
  • walk with the girls and Rudy tonight
  • picked all three kids up from school