WEEK 4 CHECK-IN TRAINING: • Workouts completed:4 /4 • Hardest workout: pull ups • Weight progression: deload NUTRITION: • Days hitting protein: 7/7 • Water intake: good RECOVERY: • Average sleep: 7 hours/night • Mobility routine: Wednesday but wall slides daily • Joint pain: minor in right shoulder but manageable WINS THIS WEEK: 1. Feeling the process working 2. Completed week 4 with good form and less delay. Understanding the excersizes 3. Shoulder stayed in check FOCUS NEXT WEEK: - Have fun with it!

Keith, as you know, been following for a while now. Incorporated your routines and it's paying off. My kids, their friends, my friends, and gym members been noticing and complimenting the noticeable changes in physique,especially my arms. Really looking cut, finally. Additionally, fitness level feels like my 30s. Probably better. Thanks!

Tough one this morning. Began week 3 of 5 day pw premium month two and my right arm (dominant and stronger one) felt weak. No pain. Had to drop the weights on some exercises. Honestly felt like giving up a couple of times but gritted it out. Really hoping it was an off day and I’ll rebound next workout. Didn’t sleep well. Stayed at my folks’ house a mile from my own. My dad is nearly 90 and has dementia and we woke me up at 3:30 am to talk. Couldn’t refuse him. No way. But hoping poor sleep is today’s culprit.

WEEK 3 CHECK-IN TRAINING: • Workouts completed:4 /4 • Hardest workout: still cant do a pull up • Weight progression: yes NUTRITION: • Days hitting protein: 7/7 • Water intake: better but still needs work RECOVERY: • Average sleep: 6 hours/night • Mobility routine: partial on Wednesday but wall slides daily • Joint pain: minor in right shoulder but manageable WINS THIS WEEK: 1. Routine is getting smoother 2. Completed week 3 with good form 3. Shoulder stayed in check FOCUS NEXT WEEK: - Get more sleep

WEEK 2 Month 1 CHECK-IN TRAINING: • Workouts completed:4 /4 Saturday calf raises were minimal. (Still sore from Tuesday or something from work) • Hardest workout: Bulgarian split squat and walking lunges(balance issue mostly) • Weight progression: No NUTRITION: • Days hitting protein: 7/7 • Water intake: better but still needs work RECOVERY: • Average sleep: 7 hours/night • Mobility routine: once on Wednesday • Joint pain: minor in right shoulder but manageable WINS THIS WEEK: 1. Calories figured out 2. Completed week 2 with good form 3. Shoulder stayed in check FOCUS NEXT WEEK: - keep calories up