Improvement Warrior Optimal Journal #12

Improvement Warrior Optimal Journal #12

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


Entry #12. 11.14.18

#1 16:19 @ 748 am. Probably hardest session yet as toes were freezing, had to slip my shoes under my toes to make it. Any suggestions on freezing toes or just suck it up and eventually it will pass?
#2 5:26 @ 912 am. This would be last of sun.
Both sessions was behind about 30-40% clouds.
4 sessions 48 minutes
Cold Tub:
26:51. Was 34 degrees yesterday. New record.
Contract shower:
3:07 in cold
Morning session indoors
  • 1-hand row 6 x 40 kg, 44 kg x 4 sets
  • Superset
    • Suspension trainer row with rear delt emphasis- 4 x 10
    • Hammer curls 4 x 6 x 25 lbs.

Afternoon session outside

  • Turkish get-ups 6 reps with 20 kg
  • 50 kettlebell 1-handed jerks with 24 kg: 4:52
3297 Calories, 164 p, 75 C (53 net), 261 F
Meal 1: Smoothie
Meal 2: bacon, calamari, cod, liver omelette. Keto ice cream. Pork rinds
Meal 3: 
foot smashes
EMF blog #4
Gray Cook Compendium
Vitamin D: Sun none. D& K 5000 iu
Magnesium 800 mg
Vitamin C 1000
Cod liver 4 gram
1110-420 am : 5 hr 10 minutes

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