FRIDAY

Sleep

AM -- woke up at 6:30 AM

PM -- in bed around midnight (on football TV show tonight that ends at 11 PM -- takes me a while to wind down)

Eat

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

butter coffee with coconut oil

post workout -- 1 cup raw yogurt, protein powder, water, ice

dinner -- steak, sauerkraut, salad, cheese

snack -- cheese

(frozen liver "pills", magnesium)

Move

10' warmup

4 x 5 power clean from blocks with 135/145/155/160

4 x 10 reverse hyper with resistance band

4 x 10 pull-ups with 30 seconds intraset stretch before last rep (did 11 total on first and last sets)

4 x 10 body rows

conditioning:

100 walking lunges

100 hollow rocks

100 superman

partitioned 5 x 20, took me 9:50

Enjoy

  • homecoming weekend -- got to see lots of old friends
  • football TV show tonight
  • finished American Horror Story season 4
  • good workout
  • ate dinner outside with family
  • meditated 10 minutes
  • hung upside down
  • made bed