August 4rd, 2023
7:34 am
Initially woke up at 4:45 am but decided to give my body a little bit more rest as I’ve been needing it as of late. The wife also wanted to sleep in so I had to wait for our son to wake up. Feeling more refreshed this morning than I did yesterday. My right leg is still feeling sore but nothing to hold back on. I was actually able to jog a little bit during my afternoon walk, so that’s progress
Instagram Day 4 Reel
Follow a Diet
Below is what I ate today:
- Post Workout
- Shake – 3 Scoops of Optimum Nutrition Whey also served as my lunch
- Breakfast
- NO breakfast today
- Lunch
- NO lunch. Worked really late and had errands to do right after the gym
- Dinner
- Cesar Salad with rotisserie Chicken
- 1 cup of rice with String Bean Chicken
2 workouts of at least 45 Minutes (one must be outside):
- Workout # 1 11:45 am
- Upper Body Hypertrophy
- 4 x 12 Superset Pullups/Pushups
- 4 x 10 Lat Pulldown
- 3 x 12 Incline Bench
- 4 x 10 Overhead Press
- 3 x 12 Assisted handstand push ups
- 3 x 20 Lateral Raise Complex
- ABS
- 3 x 20 Leg Raises
- 3 x .30 Seconds Planks
- 3 x 15 Crunches
- Bike
- 20 Minutes
- Upper Body Hypertrophy
- Workout # 2 5:47 pm
- 45 Minute Walk 1.91 miles
1 Gallon of Water
Completed at 7:49 pm
Read at least 10 pages
“7 Habits of Highly Effective People”
Habit 2: Begin with the End in Mind
Summary of what I read today:
- 4 Factors for the Circle of influence
- Security, Guidance, Wisdom and Power
Day 4 Reflection:
Takeaway:
I felt very tired and was out of my routine today. I normally workout super early in the am but I worked out in the middle of the day. Life needed me to do things in the morning so my normal routine had to take a back seat. My routine was all over the place but I still got it done. Thankfully I have really good habits that dispite being thrown off my routine I was still able to get my task done in a timely manner. Prior to my 45 minute walk for workout # 2 I did take a power nap. I just felt tired so I listened to my body and took a nap.
