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 under 6.5hrs for 3 days - aim for at least 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
  • Finish LinkedIn post on byte dance algo

Daily Stats

Metric Value Notes
Weight (lbs) 0
Sleep Hours 0
Sleep Quality 0 1-10
Morning Mood 0 1-10
Bedtime Mood 0

Strength Log

Exercise Sets Reps Weight (lbs)
dumbbell bench press 3 8 60
dumbbell bent over row 3 9 65
cable tricep pushdown 3 7 140
cable bicep curls 3 7 100
dumbbell lat raises 3 9 10
leg press 3 10 280

Fuel Log

Describe your food here for the AI…

  • plain bagel with cream cheese and two eggs
  • three ribeye steak tacos with salsa and cojita cheese
  • 30 tortilla chips with salsa
  • 2 cups honey bunches of oats cereal with whole milk
  • beef stew with potatoes and carrots
  • 3 slices multi grain bread
  • ham and cheddar cracker lunchable
  • lidl kombucha
  • clif bar
  • two trader joes toffee

Daily Reflection

What is one thing you learned today, one thing went well, and one thing that went poorly I can write a substack, my back still hurt

Top 3 for Tomorrow

Before bed, write the 3 most important things you need to accomplish tomorrow:

  1. Post on LinkedIn
  2. Review PM and finish systems
  3. Integrate threads??