Improvement Warrior Optimal Journal- Entry #8
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 #8 11.8.18, 11.9.18, 11.10.18
Fasted a total of 81.5 hours. The hunger just wouldn't go away like it normally did so I knew it was time to end it. Missed record of 84 hours. I'll get it another time 🙂
This entry is covering Thursday- Saturday because I messed up on rotation of my blogs. Friday and Saturday fell asleep on couch both nights, breaking one of my rules of life— never fall asleep on the couch. Last night Rocky 4 and then Creed was on. Creed 2 open 11.21. It's basically the sequel to my fave movie of all-time and the reason I got into fitness and strength. But still shouldn't let that happen. Fell asleep way early so was dead tired for some reason.
Sun:
Thursday:
736 am: 17:03 , weather under 30 degrees. Feet got a little cold and fingertips towards the end. Sun was 100% unblocked.
119 pm: 6:18
158 pm 9:15
Sun as driving as well. My drive to my gym is about 30 minutes.
Friday:
Was raining and cloudy all day. So none all day.
Saturday:
18:34 morning sun 735 am
In between classes: 5:01 @ 1003 am, 4:29 @ 1108 am
Whole workout outside in sun, no clouds: 48:21
Grounding:
Thursday: 4 sessions for 42 minutes
Friday 4 sessions for 37 minutes
Saturday: 5 sessions 1:24 minutes
Cold Tub:
Thursday: none.
Friday: 5:14. Temp was 42 degrees. Just wasn't ready for it. But did second part of my workout outside in tank and shorts. Air cold is so much easier.
Saturday: 12:00. Much easier. Even though temp was 36 degrees. This time I wore a hat and gloves and kept my toes out of the tub and covered my toes with my hands.
Contract shower:
Thursday: none
Friday: 3:07 in the cold
Saturday: 4:28 in cold.
Training:
Thursday: Pullup max. Worked up to 1 rep max of 79.2 pounds. Crushed PR by 29 pounds.
Friday:Â Indoors
Deadlift, 225 * 5, 275 x 3, 315 * 2, fail 365 x 1 2 fails, 315 * 4 * 2 sets. My goal was to hit a new PR which would have been 375 but obviously wasn't in the cards today.
Back lunge 3 sets of 8 by 135 lb.
Outside.
Superset of kettlebell swings. 36 kg four sets of 21, 22, 23.
With kettlebell windmill. Three sets of four with 36 kg. New PR.
Metcon. 30 seconds on 30 seconds off of kettlebell swing, clean, squat period with a double 20 kg kettlebell.
Then followed up with a V block Waukee time with the pups and a kettlebell rack carry with a 20-kilogram kettlebell.
Saturday:
Overhead press with bands. First set with mini band. Two sets of three with the 24kg Kettlebell. Then one set of 3 with the mini band, and then failure with the monster mini band with one rep.
Then try set. Three sets of
Lateral raise with 12 kg.10,10,11.
Triceps skull crusher 12 kg. 11,10,8.
Rope hammer curls 20kg. 7,6,7.
Metcon.3rounds
Waiter walks 24kg x2.
Battle rope 22 rep slams . .
Steps
Thursday 10460
Friday 5076
Saturday 10006
Nutrition:Â
Ended the fast at 81:50. 84 hours was my longest. The hunger just wouldn't go away. Ended it with 2 cups of bone broth that I made last night. INstantly felt energy and self come back to normal. I actually didn't have a fever when I thought I did, it was 97.5 degrees, but just felt off. Coldness in my body went away as well.
Macros:
Thursday: 3051 cal, 112 p, 62 c (37 net), 269 fatÂ
Meal 1: Beef bone broth
Meal 2: Bulletproof adaptogen tea with greens
Meal 3: Smoothie
Meal 4: cheese sandwich (just cheese and butter)
Meal 5: Sardine Salad with sauerkraut
Friday: 4030, 193 p, 64 c (34 net), 345 F
Meal 1: bone broth
Meal 2: cheese sandwich, pork rinds with gauc
Meal 3: Big sardine and shrimp salad
Meal 4: Keto Loaded Cauliflower ‘potato'
Saturday: 4525, 176 p, 87 C (33 net), 394 F
Meal 1: smoothie
Meal 2: pumpkin seeds, peanut butter and coconut oil (pre-tub snack)
Meal 3: salmon salad (cado mayo and EVOO) and avocado
Meal 4: cauli mash with eggs, cheese, bacon. keto ice cream
Mobilizations:
Thursday: neck mobilityÂ
Friday: Child's pose, psoas smash
Saturday: none
Meditation/Yoga:
Thursday: none
Friday: 10:00 meditation under IR light.
Saturday: none
Reading:
Thursday and Friday:
Health and Light John Ott, EMF blog 4.Â
Saturday none
Podcast/Videos:
finished JK nourish vermont 2016
Supplements:Â
Thursday:
Vitamin C 1000
Fish oil 4
magnesium 1000
Vitamin D, 40 sun, 8000
multi vitamin.
Friday: ?
Saturday 0
.
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