Training Log 12.21.25

Overall: 

Need to spend some time with goal setting for 2026. Need to make an effort to plan in some continued development over the next 12 months. Will try to start this reflection and have it completed by the end of next week. Been thinking a lot about the concept of chapters and will put an article out about it. 

Body overalls feeling a little bit tired. Volume was down with the testing lifts. Deadlift was a little bit weird this training block, and that it feels like I'm adapting pretty quickly to heavier weight. I can't tell if it was  just a good day or if I'm not pushing to an appropriate level on my training days.

 did a 6-month body composition check in. way it was at 25 and body fat percentage was 10.  muscle mass and fat Mass both went up by few pounds over the past 6 months. retaining most of the fat centrally which likely has to do with sleep deprivation and stress. 

Still the area I’m most down about is the education. I think the mistake there is not setting deadlines, but I also think it’s a priority and time issue. 

Closed on the building and I'm hopeful this creates better opportunities for patient care over time.

Learning: 

1. Podcasts

   1. Attia 

   2. Huberman

   3. WCI

   4. Knowledge Project

   5. Hermozi 

2. Books

   1. Mitochondria and the Future of Medicine  

3. Lectures

   1. Spirit Gym x 1 

Training: 

M: BJJ

Tu: 

Squat: 435x9

Pull Up: bw x5x5

Bench: 285x9

DB Row: 115x8x3

ECHO Sprints 5 sets x 15 sec 

W: 

Comp BJJ

Th: 

Bike - Lecture 

F: Gi BJJ

Sat: Rack Pull: 500x10, 550x10, 600x5 

Pull up: bw x 5x5

OHP: 195x9

Face pull: red band x 10x6

Humanee burpee: 72x10/10x6

DB Floor press: 90x10x3

Run: 30 min LSS 

Sun:

BJJ Open Mat