Planned Workout
Strength B: Dumbbell bench, rows, tricep pushdowns, bicep curls, lateral raises, leg press, hamstring curls
Daily Briefing
Today’s Focus: Micro-commitment - just do 1 set to build consistency habit
Health Note: Congested, took NyQuil last night - feeling sleepy but functional
Today’s Todos
- Perform today’s workout (exceeded micro-goal!)
- Create weekly protocol
- Ship one high-leverage startup task before noon.
- Process inbox captures and defer low-leverage work.
- Send one high-value follow-up message.
Daily Habits
- Build and share one AI automation
- 10 min yoga
Quick Log
Weight:: Sleep:: 8.08 Sleep_Quality:: 95 Mood_AM:: 6 Mood_PM:: Energy:: Focus::
Training Output
Strength B (Partial - 3 exercises):
- Dumbbell bench press: 13, 11, 8 reps @ 60 lbs
- Dumbbell rows: 13, 12, 7 reps @ 70 lbs
- Overhead lateral raise: 14, 10, 8 reps @ 10 lbs
Notes: Exceeded micro-goal despite being congested! Got solid reps on all three exercises. Strong first sets across the board (13-14 reps). Stopped after 3 exercises but accomplished the commitment.
Fuel Log
Breakfast:
- 200g Wegmans nonfat Greek yogurt
- 1 serving Wegmans granola
- Honey
Beverages:
- Coffee at 9:45am
- Coffee at 11:00am
- Coffee at 1:00pm
- Diet Coke at 3:30pm
Lunch (12pm):
- 1 serving tortellini in tomato and mushroom sauce
Late lunch/early dinner (3:30pm):
- Fried buffalo chicken sandwich on brioche bun
- 2 servings French fries
- 1/4 fried shrimp po boy
Dinner (6:30pm):
- 1 serving tortellini in tomato sauce
Evening snacks:
- 1 serving Annie’s mac and cheese
- 250g Fage whole fat yogurt with Wegmans granola and honey
- Popcorn (10pm)
calories_so_far:: ~2800 protein_so_far:: ~105g