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
- Publish the content TONIGHT or Jesada gets $1000. Just make 3 fake TikToks for now, RIP
- Finish the bugfixes
- PM agent automation with kanban board
- LinkedIn scraper to capture Gabe’s voice for content creation
- Perform today’s workout
- 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
- Cancel unnecessary subscriptions
- Take a look ChatGPT performance - can we speed up for longer videos?
- We need something like sentry.io. Can we build our own sentry.io? Investigate
- Make GAR substack
- Make GAR beehive
- Post GAR substack / beehive
- Follow up on automated claude agent runs in Github
Daily Habits
- Morning meditation (10min)
- Setup: Place meditation cushion by bed before sleep
- Read 30 minutes
- Setup: Keep book on nightstand with bookmark visible
- Stretch 10 minutes
- Setup: Leave yoga mat unrolled by TV
- Journal before bed
- Setup: Place journal and pen on pillow after making bed
- No phone first hour
- Setup: Charge phone in another room overnight
- Create content one hour
- Setup: Need ideas here
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 250.2 | |
| Sleep Hours | 5:41 | |
| Sleep Quality | 7.1 | 1-10 |
| Morning Mood | 5 | 1-10 |
| Bedtime Mood | 5 |
Strength Log
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Leg Press | 3 | 13 | 280 |
| Romanian Deadlifts | 3 | 8 | 225 |
Fuel Log
Describe your food here for the AI…
- 4 kirkland eggs 9:45
- 2 cups of coffee 10
- 2 slices Andy’s cheese pizza 12
- 1 coffee 12:15
- cheese (2 oz) and rice crackers (30) 17:00
- Panang curry (2 cup) with white rice (1/2 cup) 18:00
- 3 spoonfulls of drunken noodles 18:00
- 1 glass of red wine 17:00
- 1 cup of beet salad 23:30
- 1 cup of plov 23:30
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow: