Planned Workout

Workout B: Dumbbell bench press 3x10 @ 60 lbs, Dumbbell rows 3x11 @ 70 lbs, Cable tricep push downs 3x10 @ 140 lbs, Cable bicep curl 3x9 @ 100 lbs, Dumbbell overhead lateral raise 3x10 @ 10 lbs, Machine seated leg press 3x10 @ 320 lbs, Lying hamstring curls 3x9 @ 125 lbs

Daily Briefing

Today’s Focus: Maintain good form and control on each lift, focusing on progressive overload.

Alerts:

  • Missed 3 workouts in the last 5 days. It’s crucial to get back on track today to maintain momentum.

Tips:

  • Given your recent low todo completion rate (28%) and missed workouts, prioritize completing this strength session today to stay on track.
  • Ensure you warm up properly to prevent any lower back issues, especially given your history of soreness.

Today’s Todos

  • Deploy production Terraform stack — infra up, Docker images built, health checks passing
  • Brick workout (pivoted from Strength B — gym packed)
  • Fix staging OAuth redirect — BLOCKED on cofounder
  • Write 500 words on evaluating PR reviews with LLMs (Substack draft)
  • Merge 5 Dependabot PRs (2/5 done)

Daily Habits

  • Post one Substack note
  • Record 5 note ideas
  • Write for one hour
  • Read for 30 minutes
  • 10 min yoga

Quick Log

Weight:: 250 Sleep:: 6h16m (3am-10am) Sleep_Quality:: 79 Mood_AM:: 6 Mood_PM:: Energy:: Focus::

Training Output

Brick Workout (pivoted from Strength B — gym too crowded):

Bike: 7.25mi / 30min

  • Avg HR: 114 bpm (Zone 1)
  • Avg RPM: 88

Run (immediately after bike): 1mi / 10min

  • Avg HR: 153 bpm

Fuel Log

Breakfast:

  • 90g Bob’s protein pancake mix
  • 1 cup almond milk
  • 1 tbsp maple syrup

Lunch:

  • 1 clementine
  • 1 cup cooked soba noodles
  • Edamame, bell peppers, cucumber

Protein Shake (pre-gym):

  • 36g Optimum Nutrition vanilla whey
  • 1 cup almond milk
  • 70g banana
  • 50g Kirkland mixed frozen berries
  • 1 tbsp ground flaxseed
  • 3 tbsp peanut butter

Snacks:

  • 1 small cupcake
  • 2 slices Kirkland deli turkey

Evening Yogurt:

  • 300g Wegmans nonfat Greek yogurt
  • 50 blueberries, 7 raspberries
  • 35g Wegmans granola
  • 7g raw honey

Dinner (out with friends):

  • 1.5 burgers (~2/3 lb ground beef)
  • 3 oz cheese
  • 1 cup french fries
  • Side salad
  • 4 beers

calories_so_far:: ~4150 protein_so_far:: ~221g fiber_so_far:: ~30g

What Went Well

  • Deployed production Terraform stack (Top 1 done)
  • Got a workout in despite gym being packed — smart pivot to brick
  • Protein hit 221g — best yet
  • Secured funding earlier this week, momentum building
  • 2/5 Dependabot PRs merged

What Went Poorly

  • Went to bed at 3am despite saying “going to bed now” — lost morning hours
  • Only 3 productive work hours instead of planned 5
  • Continuing to avoid hard tasks (finishing features, content posts)
  • Daily habits (writing, reading, Substack, yoga) all missed again — 0/5
  • Calories at ~4,150 — beer added ~600 empty calories, blew past 3,200 ceiling

Takeaways

  • Frustrating pattern of avoiding hard tasks but still made real progress this week (funding, prod deploy, content post)
  • Need to document startup process as content — two birds one stone

Top 3 for Tomorrow

  1. Validate prod and staging environment flows end-to-end
  2. Metric recording + validate LinkedIn flow (if environments are green)
  3. Strength B workout

Content: Document the process as part of startup content