Planned Workout
Full body strength session:
- Close grip bench press 3x7 @ 115
- Cable seated row 3x10 @ 130
- Barbell shoulder press 3x7 @ 85
- Assisted pull up 3x2 @ 50
- Dumbbell lying tricep extension 3x8 @ 20
- Dumbbell incline curl 3x7 @ 20
- Walking lunges 3x7 @ 20
- Lying leg curl 3x9 @ 125
Daily Briefing
Today’s Focus: Prioritize form and technique over weight - you’re building a strong foundation for future gains.
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 3 days in a row - 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
- Finish PM agent
- Continue work on chat GPT updates for LinkedIN and mapping embedding spaces
- Work on curating second brain
- Send content over to Gabe
- Ensure network mapping is working and relevant
- Get LinkedIn integrated properly with the different embedding spaces
- Deep dive of brands 2025 (look for old run)
- Reach out to existing customers and see how they are doing
- Throw up link and article out on the research page
- Perform today’s workout
Daily Habits
- Morning meditation
- Setup: Place meditation cushion by bed before sleep
- Read 10 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 10 minutes
- Setup: Need ideas here
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 249 | |
| Sleep Hours | 6:34 | |
| Sleep Quality | 7.6 | 1-10 |
| Morning Mood | 6 | 1-10 |
| Bedtime Mood | 4 |
Strength Log
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| close grip incline bench press | 3 | 8 | 115 |
| cable seated rows | 3 | 13 | 120 |
| barbell shoulder press | 3 | 6 | 85 |
| assisted pull up | 3 | 1 | 50 |
| lying tricep extension | 3 | 8 | 20 |
| lying bicep curl | 3 | 7 | 20 |
| walking lunges | 3 | 8 | 20 |
| lying hamstring curls | 3 | 7 | 125 |
Fuel Log
Describe your food here for the AI…
- 5 trader joes herbal cheese bites
- 1 protein shake with 1 scoop vanilla optimum nutrition whey protein, 1 serving trader joes ground flaxseed, 20g 100% peanut butter, 1 cup almond milk, 60g kirkland frozen berries, trader joes flax seed grounds
- 1 cup of plov
- 1/4 trader joes nonfat greek yogurt
- 2 cups of red wine
- 2 glasses of champagne
- 1 salmon fillet
- 3 small roasted potatoes/fingerlings
- 1 cup of spinach salad with strawberries and pepitas and olive oil dressing (light)
- 1 ramen (520 calories total)
- 230g trader joes nonfat yogurt
- 15 thin slices beef salami
- 30 rice crackers
- 4 oz gouda
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly Couldn’t help but to have a late night snack. Very hard to fight my food drive. Ozempic will probably help, but doubling down on tea and having healther snacks like fruit instead of ramen can help mitigate damange.
I learned that codex is good to pair with claude, and a great strategy for creating content with AI is to have the AI interview me about what I want to do or say rather than me interview the AI for what to do or so.
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow:
- Literally just all the tasks you did not finish today.
- Record a 10 minute YouTube video
- Update BeStupid logs to do workouts more progressively and work on my phone offline