Planned Workout Technique-focused swim: - Warm-up: 200m easy freestyle - Drills: 4x50m kickboard, 4x50m pull buoy, 4x50m one-arm drill - Main set: 4x100m freestyle with focus on high elbow catch - Cool-down: 100m easy backstroke Makeup from Wednesday: Running intervals: 6x400m @ 5K pace with 90s jog recovery Daily Briefing Today’s Focus: Focus on maintaining a high elbow catch and smooth entry during the main set. ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats daily Today’s Todos Perform today’s workout Create weekly protocol 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:: ...
Planned Workout Full body workout: Close grip bench press 3x8 @ 115 lbs Cable seated row 3x11 @ 120 lbs Barbell shoulder press 3x7 @ 85 lbs Assisted pull up 3x2 @ 50 lbs Dumbbell lying tricep extension 3x9 @ 20 lbs Dumbbell incline curl 3x8 @ 20 lbs Walking lunges 3x8 @ 20 lbs Lying leg curl 3x10 @ 125 lbs Daily Briefing Today’s Focus: Maintain perfect form on all lifts to prevent lower back strain. ...
Planned Workout Running intervals: 6x400m @ 5K pace with 90s jog recovery Daily Briefing Today’s Focus: Nail those running intervals - your sleep quality is improving, and you’re ready to push! Tips: Your sleep quality was 8.5 last night - use that energy to hit each interval strong. You’ve missed stretching for several days - dedicate 10 minutes to a full-body stretch post-workout. Hydrate well before and after the workout to support recovery. Today’s Todos Log all stats and narrative Schedule substack Merge outstanding PRs Schedule substack and ideate content Finish linked in integration Perform today’s workout Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Post one substack note each day Setup: I can’t think of a good setup action for this one Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 0 Sleep Quality 0 1-10 Morning Mood 0 1-10 Bedtime Mood 0 Training Output Activity Dist/Time HR / Watts Run (mi) 0 Fuel Log Describe your food here for the AI… ...
Planned Workout Full body strength (Close grip bench press 3x8 @ 115, Cable seated row 3x11 @ 130, Barbell shoulder press 3x8 @ 85, Assisted pull up 3x3 @ 50, Dumbbell lying tricep extension 3x9 @ 20, Dumbbell incline curl 3x8 @ 20, Walking lunges 3x9 @ 20, Lying leg curl 3x10 @ 125) Daily Briefing Today’s Focus: Prioritize form and control in each lift to prevent injury and build strength safely. ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats and reflections daily Today’s Todos Create weekly protocol Log all stats and narrative Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Post one substack note each day Setup: I can’t think of a good setup action for this one Daily Stats Metric Value Notes Weight (lbs) 250 Sleep Hours 6 Sleep Quality 5 1-10 Morning Mood 4 1-10 Bedtime Mood 2 Fuel Log Describe your food here for the AI… ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats and reflections daily Today’s Todos Create weekly protocol Log all stats and narrative Schedule substack Fix one security issue AND MERGE IT Create one test AND MERGE IT Create weekly protocol Log all stats and narrative Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Post one substack note each day Setup: I can’t think of a good setup action for this one Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 0 Sleep Quality 0 1-10 Morning Mood 0 1-10 Bedtime Mood 0 Fuel Log Describe your food here for the AI… ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats and reflections daily Today’s Todos Finish PM agent Ensure network mapping is working and relevant Get LinkedIn integrated properly with the different embedding spaces Deep dive of brands 2025 (look for old run) Reach out to existing customers and see how they are doing Throw up link and article out on the research page Record a 10 minute YouTube video Perform today’s workout Wrap up what you have needed to do for days, no new tasks until those are done Log all stats and narrative Review 10 cs of client interaction Make content to not lose 1000 dollars to Jesada Create weekly protocol Log all stats and narrative Refine tasks and break them down so something actually gets done each day. These are too large and it feels like nothing is getting done Post the substack each day Create weekly protocol Log all stats and narrative Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 4 Sleep Quality 5 1-10 Morning Mood 2 1-10 Bedtime Mood 2 Training Output Activity Dist/Time HR / Watts Run 6 miles / 1:11 144 Fuel Log Describe your food here for the AI… ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats and reflections daily Today’s Todos Finish PM agent Ensure network mapping is working and relevant Get LinkedIn integrated properly with the different embedding spaces Deep dive of brands 2025 (look for old run) Reach out to existing customers and see how they are doing Throw up link and article out on the research page Record a 10 minute YouTube video Perform today’s workout Wrap up what you have needed to do for days, no new tasks until those are done Log all stats and narrative Review 10 cs of client interaction Make content to not lose 1000 dollars to Jesada Create weekly protocol Log all stats and narrative Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Daily Stats Metric Value Notes Weight (lbs) 250.2 Sleep Hours 7:59 Sleep Quality 8.5 1-10 Morning Mood 7 1-10 Bedtime Mood 2 Strength Log Exercise Sets Reps Weight (lbs) Leg curls 3 9 125 Leg Press 3 20 300 Dumbbell Bench Press 3 9 60 Dumbbell Row 3 9 70 Cable Tricep Pushdown 3 9 140 Cable bicep curl 3 8 100 Overhead Lateral Raises 3 10 10 Fuel Log Describe your food here for the AI… ...
Planned Workout No protocol found - please create weekly protocol first. Daily Briefing Today’s Focus: Create your weekly protocol to start tracking Tips: Set up your weekly training schedule Log all stats and reflections daily Today’s Todos Finish PM agent Work on curating second brain Ensure network mapping is working and relevant Get LinkedIn integrated properly with the different embedding spaces Deep dive of brands 2025 (look for old run) Reach out to existing customers and see how they are doing Throw up link and article out on the research page Record a 10 minute YouTube video Update BeStupid logs to do workouts more progressively and work on my phone offline Perform today’s workout Wrap up what you have needed to do for days, no new tasks until those are done Create weekly protocol Log all stats and narrative Review 10 cs of client interaction Daily Habits Morning meditation Setup: Place meditation cushion by bed before sleep Read 10 minutes Setup: Keep book on nightstand with bookmark visible Stretch 10 minutes Setup: Leave yoga mat unrolled by TV Journal before bed Setup: Place journal and pen on pillow after making bed No phone first hour Setup: Charge phone in another room overnight Create content 10 minutes Setup: Need ideas here Communicate with clients for one hour Setup: first time each day we log into the computer, check client comms Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 4:53 Sleep Quality 6.3 1-10 Morning Mood 2 1-10 Bedtime Mood 0 Fuel Log Describe your food here for the AI… ...