Logs

Planned Workout 800m swim: 4x200m with 1:00 rest between sets. Focus on technique and form. Daily Briefing Today’s Focus: Focus on perfecting your swim technique and form - this is your foundation for the half ironman. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout. You’ve been skipping stretching 3 days in a row - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back. Hydrate well before and after the session to support muscle recovery and performance. 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 Literally just all the tasks you did not finish today. Record a 10 minute YouTube video Update BeStupid logs to do workouts more progressively and work on my phone offline 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 Daily Stats Metric Value Notes Weight (lbs) 249.2 Sleep Hours 5:56 Sleep Quality 7.3 1-10 Morning Mood 2 1-10 Bedtime Mood 6 Training Output Activity Dist/Time HR / Watts Swim (m) 16x50m / 34:39 114 Fuel Log Describe your food here for the AI… ...

Planned Workout Full body strength session: Close grip bench press 3x7 @ 115 Cable seated row 3x10 @ 130 Barbell shoulder press 3x7 @ 85 Assisted pull up 3x2 @ 50 Dumbbell lying tricep extension 3x8 @ 20 Dumbbell incline curl 3x7 @ 20 Walking lunges 3x7 @ 20 Lying leg curl 3x9 @ 125 Daily Briefing Today’s Focus: Prioritize form and technique over weight - you’re building a strong foundation for future gains. ...

Planned Workout Rest day or light stretching/yoga Daily Briefing Today’s Focus: Prioritize rest and recovery today - you’ve been running a sleep deficit and need to recharge. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your sleep has been under 6.5hrs for 3 days - aim for 7+ hours tonight to avoid further fatigue. You skipped stretching 3 days in a row - dedicate 10 minutes to light stretching, especially your quads, calves, and lower back. Hydrate well throughout the day to support muscle recovery and overall performance. Today’s Todos Perform today’s workout Publish substacks and beehives, no exceptions. That does require creating a few images. Ideally this is done before 11 to review with mom. Review network mapping Finish PM agent Review content plan with Gabe Perform today’s workout Continue work on chat GPT updates for LinkedIN and mapping embedding spaces Work on curating second brain 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 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) 4/52:03 137 Fuel Log Describe your food here for the AI… ...

Planned Workout 6mi easy pace (HR <150) Daily Briefing Today’s Focus: Maintain a steady, easy pace and keep your heart rate below 150 to build endurance without overtaxing your body. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your HR was 146 on yesterday’s short run - aim to keep it under 140 for today’s longer run. You’ve been skipping stretching lately - dedicate 10 minutes post-run to stretching, especially your quads, calves, and lower back. Hydrate well before and after the session to support muscle recovery and performance. Today’s Todos Perform today’s workout Complete network mapping Publish substacks and beehives, no exceptions. That does require creating a few images. Ideally this is done before 11 to review with mom. Continue iterations on PM, I feel like it’s close? 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 Daily Stats Metric Value Notes Weight (lbs) 249 Sleep Hours 6 Sleep Quality 7 1-10 Morning Mood 5 1-10 Bedtime Mood 4 Training Output Activity Dist/Time HR / Watts Run (mi) 0 Fuel Log Describe your food here for the AI… ...

Planned Workout 30min bike + 20min run, practice transitions, light intensity Daily Briefing Today’s Focus: Practice smooth transitions between bike and run - this is a critical skill for triathlon success. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout. You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back. Hydrate well before and after the session to support muscle recovery and performance. Today’s Todos Perform today’s workout Daily Habits Morning meditation (10min) 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 one hour Setup: Need ideas here Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 6:18 Sleep Quality 6.9 1-10 Morning Mood 5 1-10 Bedtime Mood 5 Training Output Activity Dist/Time HR / Watts Bike (mi) 8.7/30:00 124 Run (mi) 0.8/10 146 Fuel Log Describe your food here for the AI… ...

Planned Workout Full body workout (see template below) Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 Daily Briefing Today’s Focus: Complete today’s full body strength workout with perfect form and progressive overload. ...

Planned Workout 60min indoor trainer, focus on form and cadence (85-95rpm) Daily Briefing Today’s Focus: Maintain consistent cadence (85-95rpm) throughout the 60-minute bike session. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout. You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back. Hydrate well before and after the session to support muscle recovery and performance. Today’s Todos Complete 60min indoor trainer session, focusing on form and cadence (85-95rpm) Warm up for 10 minutes before the bike session Stretch for 10 minutes post-workout, focusing on quads, calves, and lower back Hydrate well before and after the session Review and update the MVP feature list for today’s deep work session Allocate 2 hours for deep work on the MVP core features Send substack to mom and get feedback Knock out at least one bug Add credits for openAI and TikHub Cancel unnecessary subscriptions Daily Habits Morning meditation (10min) Setup: Place meditation cushion by bed before sleep Read 30 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 one hour Setup: Need ideas here 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) 2.43/31:28 116 Fuel Log Describe your food here for the AI… ...

Planned Workout Full body workout (see template below) Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 Daily Briefing Today’s Focus: Complete today’s full body strength workout with perfect form and progressive overload. ...

Planned Workout 30min bike + 20min run, practice transitions, light intensity Daily Briefing Today’s Focus: Practice smooth transitions between bike and run to build efficiency and confidence. Alerts: Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued. Tips: Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout. You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back. Hydrate well before and after the session to support muscle recovery and performance. Today’s Todos Post on LinkedIn Review PM and finish systems Integrate threads?? Complete 30min bike session at light intensity Transition smoothly to 20min run, focusing on form and pacing Stretch for 10 minutes post-workout, focusing on quads, calves, and lower back Hydrate well before and after the session Review and update the MVP feature list for today’s deep work session Allocate 2 hours for deep work on the MVP core features Film content whenever you workout or think of something 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 Bike (mi) 0 Run (mi) 0 Fuel Log Describe your food here for the AI… ...

Planned Workout Full body workout (see template below) Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 Daily Briefing Today’s Focus: Prioritize form and control in each lift to prevent injury and build strength. ...