• Improvement Warrior Optimal Journal- Weekend Edition- Entry #14

    Improvement Warrior Optimal Journal- Weekend Edition- Entry #14

    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 #14 11.16- 11.18.18


    Friday: Was first snow that stuck to the ground, so here everybody becomes idiot drivers. Took me 62 minutes to get home from gym. Normally 28-30 minutes. So completely missed first session even though blocked by big dark clouds. Would be the story all day pretty much.
    11:34 @ 751 sun 100% obstructed.
    11:09 in between classes. About 40% obstructed. Would be last I would see of it for the day.
    #1 751 am- This morning was just me and the pups. Sun was 100% covered but above and to the side were big cracks letting it all in. I guess I was getting a bunch of it as Dr. Kruse says the sun is non-linear.
    #2 818 am. Went back out to read and sun popped out
    #3 all cold tub sun was shining and then got another 8:00 afterwards.
    Friday- 4 sessions for 33 minutes
    Saturday- 5 sessions for 1 hour 21 minutes. Includes workout and raking leaves.
    Sunday- 8 sessions for 1 hour 10 minutes
    Cold Tub:
    Friday: 22:23 36 degrees
    Saturday- 24:38 36 degrees
    Sunday: 13:37. 43 degrees- After this was sun was in full effect so spent. 8:00 ‘drying off’ with sun. Decided to cut time down and see if that would spare all the shivering and work back up in time. It worked.
    cold water tub for fat loss hilliard, oh
    Taking my temperature last two days my temp has been 97 and then 96.5 degrees. Is this normal?
    Contract shower:
    Friday- Had to take hot shower only after the cold tub. Couldn’t stop shivering. Did workout immediately after. Whenever do just hot I always feel lethargic and spacy and during indoor part of workout could not push as hard as normally do. But when went outside all that changed. Cold re-invigorated self and finished feeling awesome.
    3:26 in cold
    Saturday- cold: 2:32
    Sunday- Cold shower only- 2:11
    • Indoors: Hot shower only before this sapped my will and power. I usually workout under IR light or amber bulbs or nothing, so blue light wasn’t the issue.
      • Front Squat 65%: 4 x 6 x 160
      • RDL 65% 2 x 9, 1 x 7 @ 235
    • Outdoors: Felt so much better outside.
      • Kettlebell 5:00 snatch test 24 kg: 70 reps (off PR 34 reps)
      • Double KB 3:00 clean test 24 kgs: 45 (off PR 8 reps)
      • Keg Cleans 3 x 6 x 70 pounds.
    • Barbell Shoulder Press 65%- 2 x 6 x 100, 2 x 5 x 100
    • Superset:
      • Handstand hold 3 sets of :30-35
      • Reverse hypers 3 sets of 10-12


    • Quad set
      • Lateral raise 3 sets of 10-12 @ 12 kg
      • Tricep skull crusher 3 x 9-12 @ 12 kg
      • Rope double hammer curl 3 x 6 x 24 kg
      • Farmer walk 6 lengths x 24 kgs.
    • Battle rope 19/19 x 7 rounds. Various moves.

    Sunday: off

    Friday 8974
    Saturday 11105
    Sunday 6234
    Got a little lazy with my tracking Friday and Saturday. I made 2 new items and didn’t feel like entering the recipe into My fitness pal. But they were good. Leftovers Saturday. It was loaded cauliflower soup and a  chocolate cake- wife got stuck in NYC because of snow so made it for her 😉 But I ate most of it.
    Macros: Sunday
    3482 calories,  171 p, 87 c (56 net), 280 F
    Water at least 5 liters.
    Meal 1: Bulletproof adaptogen drink
    Meal 2: Smoothie
    Meal 3: Cheese sandwich 
    Meal 4: bulletproof bone broth
    Meal 5: keto cauli pizza
    Friday and Saturday: scapular smash
    Sunday: neck and back
    Finished EMF blog 4 and Cold thermogenesis 2
    Started CT 3
    Re-started reading Epi-Paleo Rx
    Finished John Ott Health and light
    Gray Cook Compendium
    Ben greenfield podcast
    All 3 days same
    4 cod liver oil
    800 magnesium
    1000 vitamin c.
    8000-11000 vitamin D. Sunday got 192 from Sun.
    friday: 1050-420: 5.5 hr
    sat: 950-720: 9.5 hr
    sun: 100-720 am 6.2 hr. (had to pick up wife’s parents from airport.
    blue blockers:
    All day all 3 days.

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