Today’s Todos

  • Get production environment working (Task Zero — on sticky note)
  • Get CloudWatch metrics up for auto-scaling
  • Create system diagram for the full app
  • Set up project management tracker
  • Build PR evaluator
  • Implement systematic multi-angle PR reviews
  • Follow up on Brendan’s recommendation letter
  • Strength A workout

Daily Habits

  • Post one Substack note
  • Record 5 note ideas (Substack ideas)
  • Write 500 words
  • Read for 30 minutes
  • 10 min yoga

Quick Log

Weight:: 254 Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM:: Energy:: Focus::

Training Output

Strength A — all sets to 1 RIR:

Exercise Set 1 Set 2 Set 3
Incline Bench @ 125 lbs 13 10 8
Cable Rows @ 150 lbs 12 10 10
Overhead Press @ 75 lbs 10 8 8
Assisted Pull-ups (med band) 4 3 3
Tricep Press @ 25 lbs 10 8 8
Bicep Curl @ 25 lbs 10 9 8
Walking Lunges @ 25 lbs 8 8 8
Seated Hammy Curls (Hoist) 20@140 20@180 8@220

Notes: Bench jumped to 125 (past 120 protocol). Cable rows to 150 (past 145). OHP much more consistent at 75 (10/8/8 vs last week 10/7/3). Triceps and biceps both up from 20→25 lbs. Lunges perfectly consistent. Switched to seated hammy curls — went up to 220 lbs.

Fuel Log

So far:

  • 1/4 lb ground beef
  • 1 cup cooked penne pasta
  • 1 bag Cheez-Its
  • 1 clementine
  • 2 coffees
  • 1 fig bar
  • 50 baby carrots
  • 2 tbsp hummus

More food:

  • 1/3 lb ground beef with 1/8 cup tomato sauce
  • 1/3 cup cooked penne
  • 1 large honeycrisp apple
  • 1 clementine
  • 330g Kirkland nonfat Greek yogurt
  • 3 ginger chews
  • 1 Costco chicken and cheese pocket (190 cal, 9g protein)
  • 1/3 cup Wegmans granola
  • 1/3 cup blueberries

Snacks (evening):

  • 30 baby carrots
  • 2 tbsp hummus
  • 70g deli turkey
  • 10g pita chips
  • 10g chocolate chip cookie
  • 1 Kirkland kombucha

Post-gym:

  • 1 Shamrock protein shake (190 cal, 30g protein)
  • 1 Hillshire Farm ham snack pack

calories_so_far:: ~3076 protein_so_far:: ~172g fiber_so_far:: ~36g

What Went Well

  • 4/5 daily habits (writing, reading, yoga, note ideas)
  • Great Strength A session — bench to 125, rows to 150, lunges perfectly consistent
  • Digital sticky notes for task breakdown kept momentum rolling through the day
  • Diet much closer to targets — protein and fiber both hit
  • Weighed in this morning (scale-in-path system worked)

What Went Poorly

  • Didn’t post Substack note
  • Shoulders feel weak — OHP dropped to 75 lbs. Consider switching to seated DB press
  • Calories slightly over target
  • Several high-priority tasks still rolling over

Top 3 for Tomorrow

  1. Morning task review: break everything into stickies, kill zombies. Specifically address rollovers:
    • Finalize staging env (Google onboarding)
    • Prod status (waiting on cofounder merge)
    • Follow up with parents on funding status + payment plan
    • Legally allocate shares to shareholders
  2. Post one Substack note (do it FIRST before opening any work)
  3. 12pm webinar

Workout: Wednesday = Bike day (45 min, 85-95 RPM, HR <150)