Friday · 24 April
Morning, Jamie.
One thing at a time. Tick it, move on.
01Morning ritual · 6:45 – 7:15
02Commute reading · 4 picks
refreshed 6:30am
03Work · top 3 from Yasmine
synced 7:42pm
04Personal · top 3
05Gym · 5:30pm
Today's lifts
Push day- • Bench press · 4 × 8
- • Incline DB · 3 × 10
- • Cable fly · 3 × 12
- • Tricep pushdown · 3 × 12
- • Overhead rope · 3 × 10
Macros today
Protein · 120g / 180g
Calories · 1,420 / 2,400
06Prep for tomorrow
07Downtime · tonight
This week
Mon
Tue
Wed
Thu
Fri
08Evening ritual · 9:45 – 10:15
Fitness · Push day
Chest & Triceps.
5 exercises · progressive overload · 60s rest
Macros today
Calories1,420 / 2,400
Protein120g / 180g
Carbs160g / 240g
Fats45g / 70g
Water1.8L / 3L
Brain dump
Say it all. I'll sort it.
Nothing gets lost. I'll rank by urgency.
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Read later
4 for the commute.
2 AI · 2 H&S. Refreshed 6:30am.
Rituals
Start & end well.
Weekly downtime
MondayPiano · 1 hour
TuesdayDate night
WednesdayAA meeting
ThursdayMovie night
Friday · todayRest