ReturnOfTheDad

2024 - Year of Progression Word of the Year: Consistency Sleep: 11 Hrs Water: 2/4 Meals: 9:30am - Coffee 11:30am - Coffee, Cereal, egg white omelette, greens drink 3:30pm - Coffee,chick-fil-a sandwich, cookie 6:00pm - Fish, quinoa, broccoli, cookie 10:30pm - Protein Cookie Fitness: Lift Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 15 min Meditation: 5 Min Notes: Another Lift Day done, getting back on track. Training Notes: 2 Positives - - increasing on lifts - shoulder is getting better 1 Negative - - need to increase range of motion on shoulder with PT exercises.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Meals: 7:00am - Coffee, biscuits 8:30am - Coffee 11:00am - OJ, Egg whites, toast, greens drink 1:30pm - Diet Soda, sandwich, chips 3:30pm - Pre-workout 6:00pm - Turkey meatballs, pasta, salad 8:30pm - Cereal Fitness: Lift Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Another Lift Day done. Training Notes: 2 Positives - - increasing on lifts - shoulder is getting better 1 Negative - - need to increase range of motion on shoulder

2024 - Year of Progression Word of the Year: Consistency Sleep: 12 Hrs Water: 2/4 Meals: 10:30am - Coffee, cereal, 1/2 banana 11:30am - Coffee 2:30pm - Diet Soda, Salmón burger, chips 3:30pm - Pre-workout 6:00pm - Protein Shake, pizza 8:30pm - Cereal Fitness: Lift Day Language: 1 Portuguese Lesson 1 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Lift Day done. Training Notes: 2 Positives - - only lost 1 rep on most sets - Rows stayed where they were 1 Negative - - shoulder is hurting and limited in movement

Weekly Weigh-In: 241.4lbs

2024 - Year of Progression Word of the Year: Consistency Sleep: 11 Hrs Water: 2/4 Meals: 10:30am - 2 x Coffee, cereal 2:00pm - Diet soda, burger 5:30pm - Diet Soda, Chips 8:30pm - cookies Fitness: Rest Day Language: 1 Portuguese Lesson 0 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Another busy day at work but feeling run down so skipped another day of workout. Have to get back at it tomorrow.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Meals: 9:00am - Coffee, cereal 10:30am - Coffee 11:30pm - Turkey Sandwich, grapes 1:30pm - Diet soda, sausage croissant, greens drink 6:00pm - green tea, burger, chips 8:30pm - cookies Fitness: Rest Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 15 min Meditation: 5 Min Notes: Prepping for a work trip next month. Got so busy with work missed my window for workout, which was disappointing. Rough day at work but tomorrow is another day.

2024 - Year of Progression Word of the Year: Consistency Sleep: 11 Hrs Water: 2/4 Meals: 8:00am - Coffee 10:30am - Coffee, cereal 3:00pm - pre-workout, sándwich 6:30pm - Chicken nuggets, pasta, broccoli 8:30pm - cookies Fitness: Conditioning Day Language: 1 Portuguese Lesson 3 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Was really down yesterday. Not sure if it’s the weather or just still recovering from working out on Friday and Saturday. Doing better today and ended up getting by a workout in. Training Notes: 2 Positives - - Jump rope is getting better - Slowly getting better on throwing elbows on top and bottom ball. 1 Negative - - Need to rebuild endurance

2024 - Year of Progression Word of the Year: Consistency Sleep: 9 Hrs Water: 3/4 Meals: 7:00am - Coffee 9:30am - Coffee, Oatmeal, blueberries, egg white omelette 12:00pm - Diet Soda, Chicken Salad Sandwich, chips 4:00pm - Coffee, rice crispy 6:30pm - chicken, broccoli, pasta 8:30pm - Cereal Fitness: Rest Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 15 min Meditation: 5 Min Notes: Taking a break from daily weight measurements. Will start measuring weight on Sundays for a while. Also going to start taking a few more rest days per week. Trying to find a more sustainable way to hit my goals. Was feeling pretty bad towards the end of the day. Had to get up super early which always messes with my sleep schedule and subsequently my mood. Should be better by the end of the week.

2024 - Year of Progression Word of the Year: Consistency Sleep: 13 Hrs Water: 3/4 Weight: 241.8lbs Meals: 10:30am - Coffee 12:00pm - Coffee, avocado toast 3:00pm - Coffee, beef stick, cheese stick, veggie straws 6:30pm - Pizza, chicken curry, green beans 8:30pm - Cookies Fitness: Rest Day Language: 0 Portuguese Lesson 1 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Did some kickboxing and sparring yesterday, spent today. Taking a sorely needed rest day.

2024 - Year of Progression Word of the Year: Consistency Sleep: 8 Hrs Water: 3/4 Weight: 240.8lbs Meals: 7:30am - Coffee 11:00am - Coffee, PBJ 1:30pm - Pork fried rice 3:00pm - Coffee 7:30pm - Tacos, soda, churro Fitness: Grappling Language: 0 Portuguese Lesson 1 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Made it back to the gym, did better than I thought I would. Looking forward to getting back into the routine. Training Notes: 2 Positives - - Landed some submissions - Did some reversals 1 Negative - - Still working on getting a good take down game

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 3/4 Weight: 240.4lbs Meals: 7:30am - Coffee 10:00am - Coffee, roll, sausage, strawberries 1:30pm - 1/2 Chicken salad sandwich, chips, diet soda 3:00pm - Coffee, rice crispy 5:30pm - Chicken, pasta, corn, cake and ice cream 9:30pm - Peanut butter, milk Fitness: 1/2 mile Run Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Got a run in. As long as I keep hydrated stomach pains seem to go away.

2024 - Year of Progression Word of the Year: Consistency Sleep: 9 Hrs Water: 4/4 Weight: 239.4lbs Meals: 7:30am - Coffee 10:00am - Coffee, roll, sausage, strawberries 1:00pm - 1/2 Chicken salad sandwich, chips, diet soda 3:30pm - Coffee, rice crispy 5:30pm - Pork fried rice, tofu 8:30pm - Cupcake, milk Fitness: Conditioning - 500 jumps/punches, 3KB, 4SB 1/2 mile walk Language: 0 Portuguese Lesson 0 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Another day down. Training Notes: 2 Positives - - Kept up with previous lift numbers - Made it through the workout with minimal breaks 1 Negative - - dropped on jumps and punch reps

2024 - Year of Progression Word of the Year: Consistency Sleep: 12 Hrs Water: 4/4 Weight: 240.0lbs Meals: 8:30am - Coffee 10:30am - Coffee, Bagel 2:30pm - Pizza, chips, diet soda 3:30pm - Coffee 5:30pm - Ham, broccoli, Mac & cheese, greens super drink 8:30pm - cookies, milk Fitness: Treadmill - Cardio: 1.5 miles/30 minutes 1/2 mile walk Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Starting to put things together, reviewed my journals and I ended up having pain on days when I drank very little water. Going to focus on hydrating this week and will see if the pains come back. Run went pretty well. Kept it light and could tell I need to stretch more to keep the plantar fasciitis from coming back Training Notes: 2 Positives - - Able to keep up with pre injury pace. - minimal pain. 1 Negative - - was super winded after 15 minutes of on pace running.

2024 - Year of Progression Word of the Year: Consistency Sleep: 12 Hrs Water: 2/4 Weight: 236.8lbs Meals: 10:30am - Coffee, oj, pancakes, bacon, egg 3:30pm - Coffee 6:00pm - chicken salad sandwich, potato salad, soda Fitness: None Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Had my procedure today, good news bad news is that everything looks great, so downside is still don’t know what the problem is that is causing the sharp abdomen pain several times per week. Doctor says it could be intestinal spasms from IBS. Not sure because when I was on zero food before the procedure I was still getting pains. Time will tell, back to normal tomorrow hopefully.

2024 - Year of Progression Word of the Year: Consistency Sleep: 12 Hrs Water: 2/4 Weight: 239.2lbs Meals: 10:30am - Donut, coffee 12:30pm - Taco’s, Diet soda 3:00pm - Pop Tart, Coffee 6:00pm - Pizza Fitness: 1/2 Mile Walk Language: 1 Portuguese Lesson 2 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Some pain today from my abdomen, really looking forward to the exploratory procedure Monday (looking forward to might not be the right phrasing, but ready to know what this mystery pain is).

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Weight: 239.8lbs Meals: 8:00am - coffee 10:00am - Cereal, coffee 1:30pm - Burrito, Diet soda 3:00pm - Pop Tart, Coffee 6:00pm - Pork, bread, edamame Fitness: Rest Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 5 min Meditation: 5 Min Notes: Made it to a recovery meeting today but no walking. Need to get back on that tomorrow

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 3/4 Weight: 240.0lbs Meals: 10:00am - Breakfast bar, coffee 12:00pm - breakfast taco, coffee 3:00pm - 1/2 PBJ, Coffee 6:00pm - Sandwich, chips, cookies Fitness: Helped out digging holes in the yard for new trees. Language: 2 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 10 min Meditation: 5 Min Notes: Another day down.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Weight: 240.0lbs Meals: 9:00am - Coffee 10:30am - Breakfast bar, coffee 2:00pm - Burger, fries, frosty, Diet Coke 5:00pm - greens drink, coffee 6:00pm - Lo-Mein 8:00pm - Cereal and 1/2 banana 9:00pm - Cookies Fitness: Rest Day Language: 1 Portuguese Lesson 1 Spanish Lesson 1 Japanese Lesson Reading: 10 min Meditation: 5 Min Notes: Well, stomach pain I’ve been struggling with finally caught up with me. Had stabbing pain on my lower right side so ended up in the ER last night. They ran through all the possibilities in the ER and couldn’t find anything. So back to my GI specialist. Looks like I’m going to have a more invasive procedure next Monday, which I’m not crazy about. So that’s a hold on more rigorous exercise, so going to work on more walking for the time being. Maybe a little calisthenics, but nothing to serious.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 4/4 Weight: 241.8lbs Meals: 11:30am - Corned beef breakfast taco, super drink 1:30pm - Cheese, biscuit cookies 3:00pm - Soup and Chicken lo-mein 5:30pm - Snack bar, cheese, meat, chips 8:00pm - 1/2 PBJ Fitness: Rest Day Language: 1 Portuguese Lesson 1 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Was in a funk for the last couple of days. Even with the meds I still have bipolar lows sometimes, it’s much better with the medications, but I have accepted it’s going to come around from time to time. Trying to slowly ramp back up since I hurt myself kickboxing last week when I jumped back in.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Weight: 240.8lbs Meals: 11:30am - Greek Yogurt 1:30pm - Sandwich 5:30pm - meat/cheese snack sticks, bread 8:30pm - Cereal, Protein Cookie Fitness: Rest Day Language: 1 Portuguese Lesson 2 Spanish Lesson 1 Japanese Lesson Reading: 20 min Meditation: 5 Min Notes: Busy day with work, ate okay but didn’t have time to work out. Going to try and double up tomorrow to get back on track. Did manage to get to a recovery meeting though, so feeling good about that.

2024 - Year of Progression Word of the Year: Consistency Sleep: 11 Hrs Water: 4/4 Weight: 240.4lbs Meals: 9:30am - Cereal 12:00pm - Beef Lo-Mein 3:30pm - Fig newtons, jerky 5:30pm - Turkey meatballs, asparagus 8:30pm - Cookies Fitness: Rest Day Language: 1 Portuguese Lesson 2 Spanish Lesson 1 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Had a nice couple of days off and did a staycation in Fort Worth. Diet was hit and miss and exercise was running after kids at different amusement areas. Did have time to swing by the Fort Worth Water Gardens, which are very nice if you ever get a chance to see them: Weight stayed more or less the same. Ready to get back to a steady schedule. Traveling and keeping to healthy choices has always been a bit of a challenge for me. Had a lot of work catchup today so didn’t have time to workout. Needed a rest day anyway running around for two days with these kids really took it out of me!

2024 - Year of Progression Word of the Year: Consistency Sleep: 13 Hrs Water: 2/4 Weight: 240.0lbs Meals: 10:30am - Egg white omelette, cereal, 2:00pm - Yogurt, superfood drink 3:30pm - Veggie fritter, jerky 6:30pm - Burger, chicken nuggets 9:30pm - Protein cookie, milk Fitness: Kickboxing Sparring Language: 2 Portuguese Lesson 4 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Pretty standard Saturday, got caught up on sleep, healthy-ish breakfast and some solid time at the gym. Training Notes: 2 Positives - - Cardio held up, did 4 sparring rounds. - Landed a kick combo during sparring. 1 Negative - - close up game needs work.

2024 - Year of Progression Word of the Year: Consistency Sleep: 10 Hrs Water: 2/4 Weight: Didn’t weigh in. Meals: 10:00am - Roasted mushroom frittata, oj 1:00pm - Pretzels and candy bar 4:00pm - Tacos 8:00pm - Popsicle, cookies Fitness: Walking Language: 0 Portuguese Lesson 1 Spanish Lesson 0 Japanese Lesson Reading: 0 min Meditation: 5 Min Notes: Travel week recap - Traveling this week, TSA was a nightmare getting to the airport earlier this week. I know they have stressful jobs so I try not to get too frustrated with them but some of them were really being ugly with people today. Myself included. Was able to find a superfood smoothie at the airport, which was nice. Expensive, but nice. Flew into New York, which was a trip. Never seen such an enormous city line before: Had a nice week at a conference in Connecticut. Hotel was a bit run down and service wasn’t great, but I’ve stayed at worse. No real exercise happened, was too busy on the trade show floor, so lots of standing and walking, so that’s something. Getting food was spotty so when I did eat, I probably ate too much, but the food was decent so no real complaints. Curious to see what the scale is going to say when I get home. Been so distracted with work I haven’t really thought about my health issues, but hoping to hear back about the biopsy and diagnosis soon. On to tomorrow and a mini spring break!

Great song, keep on fighting. 👍🏼

Kudos to you on handling everything!