I’m trying to follow the exercise philosophy from Tim Ferris’ book The 4-Hour Body. Do enough to trigger growth, and go home. I’ve been off the supplements for a while now because they were starting to upset my stomach and I wasn’t seeing results. It’s like that the reason for the lack of results is that I didn’t have a regular exercise plan to go with the diet and supplements. So, here we go.

I got up and drank a Coco-Latte (coffee with coconut oil, agave nectar and vanilla blended to be thick and creamy).

Walked Hoot .9 miles
stretch
Ran 3.24 miles in 33 minutes. Shooting for HR between 115 bpm and 140 bpm and a pace of 10 min/mile.
20 minutes of strength training. I’m working on a cinder block routine, so I use 1-2 cinder blocks for props or weights.

  • 20 step overs
  • 60 alternating curls (30 per arm)
  • 15 leg lifts
  • 15 deep pushups
  • 20 tall step ups
  • 18 drag ups
  • 20 russian twists
  • 18 tricep presses
  • 20 full lifts

Immediately drink Shakeology with soy milk and frozen banana.