SHL -- Thursday

Sleep

AM -- woke at 6:30 AM // total of 6:20 asleep

PM -- in bed by 11 PM

Eat

Blood sugar was 88 this morning

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

4:30 PM -- 2 oz spinach, 2 oz okra, 4 oz carrots, 4 oz tomatoes, 1 tbsp olive oil, can of wild caught tuna

6:45 PM -- 12 oz simmered beef heart // 8.4 oz sweet potato // 8 oz green apple

snack -- 4 oz cottage cheese // 0.5 scoop protein // 85% dark chocolate

Move

10' warm up and dynamic stretch

3 x 5 RDL variation with 165#

3 x 10 chest supported DB rows 47#

3 x 10 thoracic extension 45#

3 x 8 kettle bell shoulder press 35#

12' every minute:

2 shoulder press with 135# (77% 1RM)

row the remaining minute (about 34 seconds of rowing)

1,960 meters total

mobility and stretched

Cleaned out garage -- lots of dirt

11,879 steps // 5.76 miles

Enjoy

  • got garage cleaned out finally
  • met twin baby girls for the first time!
  • gymnastics and Jason's Deli date -- missed Monday
  • knee is feeling much better
  • unbelievable weather today