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: Complete today’s full body strength workout with perfect form and progressive overload.
Alerts:
- Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued.
Tips:
- Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout.
- You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back.
- Hydrate well before and after the session to support muscle recovery and performance.
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 up 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
- Post on LinkedIn
- Review PM and finish systems
- Integrate threads??
- Finish long form substack
Daily Habits
- Morning meditation (10min)
- Read 30 minutes
- Stretch post-workout
- Journal before bed
- No phone first hour
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 0 | |
| Sleep Hours | 5:15 | |
| Sleep Quality | 6.4 | 1-10 |
| Morning Mood | 4 | 1-10 |
| Bedtime Mood | 4 |
Strength Log
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Close grip bench press | 3 | 9 | 115 |
| Cable seated row | 3 | 11 | 130 |
Fuel Log
Describe your food here for the AI…
- 10:30 protein shake (Optimum nutrition vanilla ice cream protein powder, trader joes ground flax seed, peanut butter, kirkland berry mix, 1/2 large banana, almond milk)
- 10:45 2 trader joes pupusas
- 12:00 1 mcdonalds mcchicken sandwich
- 12:15 1 mcdonalds large coffee
- 13:00 1 serving of dried seawood, 15 rice chips
- 13:30 1 peanut butter cliff bar
- 14:00 monster energy drink
- 17:00 chicken broth
- 17:00 1/4 cup cooked noodles
- 17:00 two small beef Uzbek somsa
- 19:30 large serving of Uzbek plov with yogurt, cucumber, tomato, onions and radishes
- 21:00 clementine, apple, grapes and tea
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly Have gotten some horrible sleep the past 3 nights. going to catch up to me soon. Chronic task procrastination and failure to complete tasks remains an issue. Again, it seems like sleep is the deciding factor. I am better at finishing things when I go to Gabe’s.
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow:
- Send substack to mom and get feedback
- Knock out at least one bug
- Add credits for openAI and TikHub
- Cancel unnecessary subscriptions