Completed Workout
Strength Day:
- Incline bench press 3x9 @ 115 lbs
- Cable seated row 3x11 @ 140 lbs
- Barbell shoulder press 3x6 @ 85 lbs
- Assisted pull up 3x2 @ 75 lbs
- Dumbbell tricep extension 3x11 @ 20 lbs
- Lying bicep curls 3x9 @ 20 lbs
- Dumbbell walking lunge 3x8 @ 20 lbs
- Machine lying leg curl 3x9 @ 125 lbs
Daily Briefing
Today’s Focus: Prioritize form and control in each lift, especially the Romanian deadlifts to protect your lower back.
Alerts:
- Sleep has been inconsistent, aim for 7+ hours tonight to support recovery.
Tips:
- Ensure you are using a full range of motion and maintaining a neutral spine throughout the Romanian deadlifts.
- Take breaks as needed between sets to avoid fatigue and maintain technique.
Today’s Todos
- Perform today’s workout
- Create weekly protocol
- Perform today’s workout
- Perform today’s workout
Daily Habits
- Morning meditation
- Read 10 minutes
- Stretch 10 minutes
- Journal before bed
- No phone first hour
- Create content 10 minutes
- Communicate with clients for one hour
- Post one substack note each day
Quick Log
Weight:: Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM::
Strength Log
Incline bench press:: 3x9 @ 115 lbs Cable seated row:: 3x11 @ 140 lbs Barbell shoulder press:: 3x6 @ 85 lbs Assisted pull up:: 3x2 @ 75 lbs Dumbbell tricep extension:: 3x11 @ 20 lbs Lying bicep curls:: 3x9 @ 20 lbs Dumbbell walking lunge:: 3x8 @ 20 lbs Machine lying leg curl:: 3x9 @ 125 lbs
Fuel Log
calories_so_far:: 0 protein_so_far:: 0