FRIDAY

Sleep

AM -- woke at 7:30 AM (about 7.5 hours)

PM -- in bed around 1 AM and couldn't fall asleep (probably b/c I was up really late at a TV studio with bright lights all up in muh face)

Eat

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

black coffee this morning -- on the road and the place I went didn't have heavy cream so I opted for nothing

snack after workout -- raw cheese (local TX stuff), steamed veggies (broccoli, cauliflower, carrots)

dinner -- sirloin steak (about 1.5 pounds) // avocado // raw cheese

snack -- sauerkraut, cheese

I also started taking some psyllium husk today -- twice a day for insulin sensitivity enhancement

magnesium tonight, too

Move

10' warmup

4 x 5 power snatch with 95, 105, 115, 117 (felt really good and springy today)

4 x 8 front squat superset with 4 x 8 hand stand push up (strict)

4 x 8 weighted dips with 45# superset with 4 x 5 40# med ball slam 

rotation and bridge work

Enjoy

  • made it home today -- love seeing my kiddos
  • grilled steak tonight on the grill
  • freelanced on a TV sports show (HS football)
  • coffee with an old friend this morning
  • got to see my mom today for a brief second