via YouTube https://www.youtube.com/watch?v=v8lwiiLPf9Q
📅 22nd of February – HUMP DAY! 🐪🐪
🌅 Early Start & Morning Gym Session
⏰ Time Check: 3:20 AM – Woke up and made it to the gym around 3:50 AM, similar to yesterday. Managed to get in a solid 45-minute push day workout before rushing off to work.
🎯 Workout Breakdown:
- 🏋️ Flat Barbell Bench Press – 4 working sets with 2 warm-up sets.
- 🏋️ Incline Machine Press – 4 working sets focusing on upper chest activation.
- 💪 Cable Flys Supersetted with Dumbbell Overhead Press – To maximize time and intensity.
- 🔥 Skull Crushers Supersetted with Rope Extensions – 2 sets each, pushing to failure.
🔥 Takeaway:
- ⏱️ Rushed but effective – Managed to superset exercises to maximize efficiency.
- 🚫 No cardio – Planned to make up for it with a run tonight.
📚 Mindfulness & Gratitude Check-In
- 🙏 Grateful for: Rainy Weather & Saturday Morning – Gym was almost empty thanks to the rain and the weekend.
- 🔕 Quiet Workout Environment – No distractions, allowing for better focus.
- 👍 Skipped Dungeons & Dragons last night to invest in myself by getting up early.
- 🏆 Building Consistency: Proud of waking up early two days in a row.
📌 Key Focus Points for Today:
- 📝 Print Passport Documents – At work, since I didn’t get to do it earlier.
- 💳 Pay Storage Container Fee – Missed it yesterday, so making it a priority today.
- 📖 Read Before Work – Aiming for at least 10 minutes of reading.
- 🏃 Evening Run – Making up for the missed cardio this morning.
🔥 Takeaway: Consistency over perfection – Even if the morning wasn’t flawless, I still got up and showed up.
⚖️ Balancing Nutrition & Time Efficiency
🥩 Meal Prep Strategy:
- ❌ Didn’t feel like using tomahawk steaks today.
- 🥜 Opted for Brazil nuts for healthy fats and protein powder for muscle recovery.
- 📲 Grateful for pre-tracked foods in MyFitnessPal – Made logging calories quicker and easier.
💡 Reflection:
- 🚫 Minimizing distractions – Avoided stopping at shops after work to save time for reading and guitar.
- ⚖️ Maintaining a calorie deficit – Still on track with weight loss goals.
📚 Learning & Podcast Insights
🎧 Podcast of the Day:
🎧 Continued listening to Seth Godin on the Tim Ferriss Show.
- 🧠 Insight on customer service and experiences – People spend on experiences, not just necessities.
- 💡 Story about a couple’s 40th wedding anniversary and how a restaurant recreated their first date with a hot dog instead of a fancy meal.
🔥 Takeaway: Memorable experiences are about emotional connections, not just high price tags.
🏃 Evening Run & New Distance Milestone
- 🏃 Distance: 3.31 KM – Ran longer than expected and felt great throughout.
- ⏱️ Time: 22:57 minutes – Averaged a pace of 6:56/km.
🔥 Takeaway: Felt faster even though the pace was slower compared to previous runs.
📊 XP Tracking & Progress Update
📌 Total XP Progress (Feb 22 Update):
- ✅ Gym: 28.80 hours (Iron Novice Rank 1).
- ✅ Guitar: 10.11 hours (Enjoying longer sessions).
- ✅ Reading: 8.55 hours (Maintaining consistency).
- ✅ Running: 35.82 KM – New personal best distance!
🚀 Next Focus:
- 🏃 50 KM Goal for February – Planning to run 2 KM per day to hit this milestone.
- 🎸 More frequent guitar practice – Inspired to learn Chris Stapleton’s song.
- 📚 Consistent reading – Keeping pace with guitar XP.
🔥 Takeaway: Motivation is high with new personal bests and creative inspiration.
🔥 Final Thoughts
💡 Biggest Wins Today:
- ✅ Woke up early and made it to the gym before 4:00 AM.
- ✅ Longest outdoor run and new distance milestone.
- ✅ Creative spark from learning a new song on guitar.
“You’re enough. You’ve got this. Keep moving forward and crushing those goals!” 🚀
