Coming off a second week ankle sprain recovery so today was the first time I ran (Day 2 interval training) loved the workout! Ankle did swell (in a good and bad way) got through it and decided half the “run” segments I’d do on the assault bike sooo that was fun. Today was Day 8 of 8 straight working days and ended with a double shift finishing the day with training. So I have 2 workouts left before Monday comes but I’ll get it done! Did really good on the eating this week. MEAL PREP MEAL PREP MEAL PREP! It keeps you consistent and deters cheating! As far as the pull-up challenge (it’s going….) here’s the breakdown so far: Strict pull-ups: 40 Weighted: for funsies) 3 TRX: 80 Needless to say I gotta get on it 💪

Friday check-in. 3 questions. 1. Did you get every session in? Yes, it was a tad rusty after my knee surgery 300 inverted rows complete 1. Could you talk on every run segment? I have to walk, so yes, I could talk 1. Any shin, knee, foot, or Achilles pain the next morning? Just a slight discomfort in the right knee as expected from surgery For any runs I will be walking, most likely with a ruck sack or weighted vest. Have taken full advantage of the nutrition guidance to sharpen my nutrient intake. The inverted rows left the biceps a smidge sore. Overall, a good week!

First week of Strength intermediate 3 days a week. 1. Got every session in. 2. Deadlift: 175, Barbell squat: 105, Bench press: 95, Overhead press: 55. Been a while since I’ve done deadlifts and barbell squats which I have PRd higher before. Building back up to the PRs. Overhead press with barbell was new to me and was a little challenging but look forward to adding weight soon! 3. Any rough days, pain, or sets that felt off? Recently recovered from a strained glute muscle and back does get a little sore from certain workouts but making sure I recover hard too! 💪🏼. Overall 1st week was a success. Did another 75 TRX pull ups today too. 225/300. 75 more to go!