Improvement Warrior Optimal Health Journal- Entry #21
The following is a journal that I am keeping to track my progress as I attempt to make myself the best version of me. My intent of also blogging it is to show people that being the ultimate healthy version of you does not just mean changing your nutrition and working out.
There is a lot of other things that go into it. I am not like most other Coaches and Personal Trainers, or nutritionists, or health practitioners out there. I first consider myself a biohacker.
Definition of a bio-hacking: Do-it-yourself biology, biotechnological social movement in which individuals and small organizations study biology using the same methods as traditional research institutions.
I recently implemented something in late September that took my health and energy to a whole new level. I used to think I was a 10 in health most days before I started this, now I realize I was probably only around 7-7.5.
I will be alternating this blog journal on my other blogs. I will post the links below once I have them all.
Improvement Warrior Blog
LBN Online Blog
Mindtamer Blog
Entry #21- SUNDAY 12.2.18
Yesterday starting feeling really bad while waiting for oil change yesterday. I was on the tail end of this cold, but felt hot all over, even though temp was still just 97.6 which lately it's been around 96. Came home and slept for 5 hours and then later another 6.5.
Woke up today feeling a lot better. But still remnants of issues from yesterday. Sun was out all day and I took full advantage. Once did cold tub and cold shower felt amazing rest of the day.
Sun:
#1 23:58 758 am. Full sun for first time in awhile. Usually do 15 minutes max but forecast is all cloudy this week.
#2 11:04 @ 909 am in kinicki
#3 1 hour 10 minutes- Workout in kinicki started at 1017 am
#4 was in the cold tub.
Grounding:
5 sessions for 2 hour 11 minutes.
Cold Tub:
26:56 longest session so far. Felt amazing with the sun. Plus water was only 53 degrees. Was able to keep hands in whole time.
Cold shower:
7:37 right after tub
Training:
1a. Push press 28 kg- 6, 7, 8
1b. Side Bridge with weight :30
2a. 1-hand overhead press 28 kg x 5, 24kg x 9, 20 x 12
2b. Kettlebell pullover: 20kg x 9, #24 x 2 x 8
3a. Pushup on kettlebells
3b. 1-hand row
3c. KB lateral raise
3d. Band pull apart
3e. KB biceps curl
3f: KB 1-hand skull crusher
3 total sets of each
Conditioning:
Sandbag and kettlebell rack walks
Steps
5324
Nutrition:
Macros:
Calories 2588 | 122 protein | 26 carbs (22 net) | 224 fat
Meal 1: Smoothie and cod ‘salad'
Meal 2: Sardine ‘salad'
Meal 3: Bulletproof bone broth
Meal 4: Creamy Kickin' Chicken
Mobilizations:
Foot smashing
Meditation/Yoga:
None
Reading:
Cold thermogenesis 7 (still)
Podcast/Videos:
None
Supplements:
Vitamin D and K 15000 IU
Vitamin C 3000
Mag 400 mg
Cod and salmon oil 8 grams
Multi- x 2
Sleep:
6.5 hours + nap of 5 hours yesterday. 11.5 hours.
blue blockers:
all day long.
.
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