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Day 11 – Adapt

August 11th, 2023

10:41 am

Morning was the usual. Had a great workout then the afternoon threw me for a loop. After dropping off my son at my parent’s house I got stuck in traffic for 3 hours. The freeway was a dead stop until the firefighters got a handle on a brush fire on the side of the road. None the less, I was tired from the super long car ride but I still got my second workout in and finished my water at 9:41 pm

Instagram Day 11 Reel

Follow a Diet

Below is what I ate today:

  • Post Workout
    • Shake – 3 Scoops of Optimum Nutrition
  • Breakfast
    • Fit bar
  • Lunch
    • 2 Spam Musubi
  • Dinner
    • Carne Asada Burrito

2 workouts of at least 45 Minutes (one must be outside):

  1. Workout #1 6:42 am Upper Body Hypertrophy
    • Superset
      • 4 x 12 Lat pull downs (126 lbs)
      • 4 x 12 Push ups
    • Close Grip Pull 3 x 12 (100, 120, 140 lbs)
    • 3 x 12 (90 lbs) Incline Press
    • 4 x 10 (65, 70, 75, 80 lbs) Overhead Press
    • 3 x 10 Assisted Handstand Push Ups
    • 3 x 10 (10 lbs) Lateral Raise Complex
    • 4 x 20 sit ups
    • 3 x .30 Planks
    • 3 x 20 leg raises
  2. Workout #2 5:22 pm
    • 48 Minute Walk
    • 1.8 Miles

1 Gallon Of Water

Completed at 9:41 pm

Read at least 10 pages

“7 Habits of Highly Effective People”

Summary of what I read today:

  • Five Dimensions of win/win:
    1. Character: This is about being honest and trustworthy, even when it’s hard. It’s like sticking to your values, which helps people trust you.
    2. Relationships: Win/Win is about valuing others and trying to understand them. It’s like really listening and caring about what others feel and think.
    3. Agreements: Making Win/Win agreements means finding solutions that make everyone happy. It’s like making sure everyone gets something good out of a deal.
    4. Supportive Systems: This is about creating an environment where Win/Win can work well. It’s like setting up rules and ways of doing things that encourage people to work together instead of competing.
    5. Processes: This part is about solving problems in a Win/Win way. It’s like finding solutions where everyone’s needs and ideas are considered and respected.
  • Overall, the Win/Win way of thinking aims to bring people together, understand each other, and find solutions that make everyone feel good about the outcome.

Day 11 Reflection:


  • Have the ability to adapt when things don’t go as planned. I always map out my day but today went through the way side. What ended me with me leaving work early turned into a day of getting stuck in traffic. Yes I was behind schedule from workouts and water but I adjusted and get after it.

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