Today’s Todos

  • Continue debugging production issues — consolidated deployments into one workflow to prevent artifact overwrites
  • Strength B workout
  • Write 500 words on evaluating PR reviews with LLMs (Substack draft)
  • Validate prod and staging environment flows

Book club at 5pm

Daily Habits

  • Post one Substack note
  • Record 5 note ideas
  • Write for one hour (500 words — first daily habit completed in 5 days)
  • Read for 30 minutes
  • 10 min yoga

Quick Log

Weight:: (missed) Sleep:: 6h45m Sleep_Quality:: 73 Mood_AM:: Mood_PM:: Energy:: Focus::

Training Output

Strength B — all sets to 1 RIR:

Exercise Set 1 Set 2 Set 3
DB Bench Press @ 65 lbs 9 9 8
DB Rows @ 75 lbs 10 8 7
Cable Tricep Push Downs @ 140 lbs 14 10 5
Cable Bicep Curls @ 110 lbs 10 8 5
Lat Raise @ 10 lbs 14 8 8
Stiff-Legged Deadlift @ 135 lbs 8 8 8

Notes: Added stiff-legged deadlift (new). Curls progressed to 110 lbs (from 100). Rows up to 75 (from 70).

Fuel Log

Breakfast/Morning:

  • 2 servings Wegmans nonfat Greek yogurt
  • 20 blueberries
  • 9g raw honey
  • 70g Wegmans granola
  • 1 bag Cheez-Its
  • 1 clementine
  • 2 glasses whole milk
  • 1 cup Wegmans oat and honey cereal
  • 1 Pure Protein bar

Lunch:

  • 20 corn tortilla chips
  • Turkey sandwich (2 slices whole wheat, 150g deli turkey, 15g mayo)
  • 2 clementines

Snack:

  • 1 glass whole milk + Wegmans cereal + granola

Dinner (out):

  • Steak and harissa bowl from Cava
  • Egg and cheddar protein pack from Starbucks
  • 1/4 cup soda
  • 1/4 french fries
  • 20g mayo
  • 2 beers
  • 1/4 Peruvian chicken

calories_so_far:: ~4530 protein_so_far:: ~222g fiber_so_far:: ~32g

What Went Well

  • Wrote 500 words — broke the 5-day daily habit streak of zero
  • Solved prod deployment architecture issue (consolidated into one workflow)
  • Strength B workout done
  • Protein hit 222g, fiber hit 32g

What Went Poorly

  • Calories way over (~4,530 vs 3,200 ceiling)
  • Ate out of control — recognized it
  • Missed weigh-in again

Top 3 for Tomorrow

  1. Sync with cofounder on prod behavior + deploy new artifacts
  2. Launch evaluation and metric tracking system
  3. Create loan repayment plan
  4. (Rolled over) Validate prod and staging environment flows end-to-end
  5. (Rolled over) Merge remaining 3 Dependabot PRs