Improvement Warrior Optimal Journal- Entry 5 and 6

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


Monday: 11:00, no sun in the morning. Huge cloud.
Then sun periodically through day but mostly, 60% through a cloud.
Tuesday 12:39 first thing in morning, again not much sun. Even bigger cloud. I usually try to get 15:00.
What is super special is my daughter comes with me. My wife wants her to sleep, sometimes I need to wake her up, sometimes she’s up. But I know this is more important for her. Plus she still gets her naps. She’s 4 and she’ll usually sit on my neck while I do it. I want her to be grounded as well, but can’t win them all  🙂
Grounding:   Monday 3 sessions for 31 min. 
Tuesday: 7 sessions for 53 min.
Cold Tub: Monday 20:45
Tuesday 21:56 recovery from this was super hard. Was second day of fasting and just read sholdn’t do Cold Tub on empty stomach. Morning sun I’m usually just in shorts so air is so much easier for me. Debating weather should do it the rest of the fast. Planning through Friday dinner time. Was shivering for like 3 hours afterwards.
Cold shower: 
Monday: 3:44 cold
Tuesday none
Cutting volume down a  lot while fasting. Just doing 1 exercise and max out.
Monday hit new PR for back squat 2 sets of 1 @ 330. My all-time best about 12 years ago was 380 but was also 42 pounds heavier. So pound for pound strongest I’ve ever been.
Dips worked up to new PR of 1 rep with 88 pounds.
Nutrition: Started fast Sunday night, planning on going to Friday night. My previous longest one was 84 hours. Had some issues last night with dizziness but managed to get through it with some extra water and salt.
Monday and Tuesday got around 5-6 liters of salt water.
Macros: 0,0,0,0 
Meal 1: n/a
Meal 2: n/a
Meal 3: n/a
Monday: Gut, quad and hip smashing with softball and pvc pipe.
Tuesday: Foot smashes, voodoo band wrap on knees, shoulder stretches.
Monday: 9:00 meditation
Tuesday none
Reading: Finished EMF blog 3, What went down in Vermont from Linkedin, and Cold Thermogenesis blog 1. I specifically remember reading CT 1 about 3 years ago when first introduced to Jack and doing the face plunge but didn’t stick with it for some reason, this was even before started cold showers.
Also read some more of Health and Light.
Podcast/Videos: Watched the Jeff Leach Nourish Vermont video on the hadza.

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