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Day 4 – Tired ,tired but did it anyway

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):

  1. 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
  2. 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:


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.

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