SHL -- Thursday

Sleep

AM -- woke at 6:45 AM // total of about 7.5 hours

PM -- in bed at midnight

Eat

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

coffee with cinnamon and butter

post workout shake

dinner -- pound of liver slow cooked with a combination of stuff that was NOT good. But I forced it down // large salad // sauerkraut // dark chocolate

snack -- protein powder, yogurt cashews, blueberries

Move

10' warmup

knee really bothering me -- tweaked it on Tuesday so not going to do any squatting until it's better however long that takes

BENCH

sets of 3 with 125, 155, 185 (deload week)

ASSISTANCE WORK -- 8-10 count per rep (super slow = time under tension), 40-50 seconds rest between all sets

romanian dead lift with 105# (absolutely brutal) 4 sets of 10

assisted pullups 4 sets max rep -- got 10 on first one then no more than 6 on final three sets (resting 40 seconds)

DB press with 25# 4 x 8

DB row reverse incline 25# 4 x 10

mobility

16' minutes of hips and knees, 2' of thoracic (knee felt absolutely amazing after stretching with floss band wrapped tight underneath knee cap)

only 8,390 steps

walked with girls and dogs tonight

Enjoy

  • good workout at lunch
  • baby visit in a hospital
  • snuggled two girls this morning
  • got caught up on Paleo Lifestyle and Fitness Podcast during workout
  • fun walk with girls
  • caught up on Big Brother -- we're obsessed.