Daily Blogs

February 15, 2017

Wake Up 4:30am

My wife worked out early in the garage and due to the nature of the daily WOD, I decided to wait until she was done to start. I was so sore and tired still from the previous few days I played with my pup and watched some TV this morning while she worked out. I should have been reading or studying. GOAL: read first in the morning if the gym is not my first stop. I did not follow my normal routine this morning. I washed and folded laundry and prepared more food for meals.

Message to myself: I know I slacked off today and telling myself ‘tomorrow’ will be better doesn’t fix or change today. I must stay disciplined with my intents, goals, visions, objectives and plans. Each and every day. Tomorrow never comes when you do not put in the work today.


  1. Back Squat (BS) high bar no belt singles: 95, 135, 160, 185, 205, 225, 240, 255, 265
  2. 8 set super set: Hang Power Cleans at 135lbs. x 2 reps; 5 x stiff leg deadlifts at 135lbs.; banded Good Mornings x 20
  3. 3 set super set: Kettlebell swings (KBS) x 10 at 35lbs.; Toes to bar x 8
  4. 3 set super set: seated calf raises x 20; standing calf raises x 20


  1. Banana + Peanut Butter (PB) – before workout
  2. Bacon (5) + Eggs (4) + Egg Whites
  3. Chicken breast + carrots & green beans + 1/2 avocado
  4. Chicken breast + carrots & green beans + 1/2 avocado
  5. Eggs and bacon with cashews



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