Planned Workout
Full body workout (see template below)
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Close grip bench press | 3 | 7 | 115 |
| Cable seated row | 3 | 10 | 130 |
| Barbell shoulder press | 3 | 7 | 85 |
| Assisted pull up | 3 | 2 | 50 |
| Dumbbell lying tricep extension | 3 | 8 | 20 |
| Dumbbell incline curl | 3 | 7 | 20 |
| Walking lunges | 3 | 7 | 20 |
| Lying leg curl | 3 | 9 | 125 |
Daily Briefing
Today’s Focus: Prioritize form and control in each lift to prevent injury and build strength.
Alerts:
- Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued.
Tips:
- Your sleep has been inconsistent - aim for 8 hours tonight to support recovery.
- You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads and calves.
- Hydrate well before and after the workout to support muscle recovery.
Today’s Todos
- Complete 3x7 close grip bench press at 115 lbs
- Complete 3x10 cable seated row at 130 lbs
- Complete 3x7 barbell shoulder press at 85 lbs
- Complete 3x2 assisted pull ups at 50 lbs
- Complete 3x8 dumbbell lying tricep extension at 20 lbs
- Complete 3x7 dumbbell incline curl at 20 lbs
- Complete 3x7 walking lunges at 20 lbs
- Complete 3x9 lying leg curl at 125 lbs
- Stretch for 10 minutes post-workout, focusing on quads, calves, and lower back
- Hydrate well before and after the session
- Review and update the MVP feature list for today’s deep work session
- Allocate 2 hours for deep work on the MVP core features
- Film content whenever you workout or think of something
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 0 | |
| Sleep Hours | 5 | |
| Sleep Quality | 6.3 | 1-10 |
| Morning Mood | 2 | 1-10 |
| Bedtime Mood | 7 |
Strength Log
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Primary Lift | 0 | 0 | 0 |
| Accessory 1 | 0 | 0 | 0 |
Fuel Log
Describe your food here for the AI…
- pure protein bar
- chik fil a sandwich
- bag of cheese its
- almond bunches of oats
- wegmans high protein granola
- peanut butter and jelly sandwich
- spoonful of peanut butter
- monster
- 3 coffees
- two whiskey cocktails
- 3 pita breads
- grilled napa cabbage with tahini and parmesean sauce
- duck sausage
- wagyu beef 2 oz
- strawberry sorbet
- 2 trader joes nut covered toffees
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly Holidays are really starting to mess with plans. Didn’t workout today or yesterday but I did spent a lot of time with people I care about and I was happy.
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow:
- Finish linkedIN post on byte dance algo
- POST substack
- complete one story on the board, please dear god