GoodAlexander

Routine

Table of Contents

Full Daily Checklist

The life non negotiables are health (which consists of diet, exercise, sleep) and productivity

Health

  • Meal compliance (Morning Shake, Pureed Veggie Protein, Protein Assortment or West Coast Medley, Berry Nut Shake)
  • Supplement consumption (full listed below)
  • Food stops 5+ hours before bed. 6 AM - 4:30 PM.
  • Weight lifting : 1-2 PM
  • Cardio 2-2:30 PM
  • iPhone goes in drawer after market close to lower screentime
  • 8 hours sleep (no alarm). East Coast bedtime 10 PM.
  • Wake up and walk on the beach

Productivity

  • Written journal documenting current workflows, thoughts
  • KPI sheet updated daily
  • Continuous reflection on how to move KPIs higher
  • Sync 1-2x per week with engineering contractors
  • language learning on beach in the morning (Spanish audiobooks)

    • Diet

    Morning Shake - 6 am

    • 8 oz Lowfat Lifeway Kefir OR homemade yogurt
    • 1 tablespoon spirulina
    • 2 scoops Vital Protein Collagen Peptides
    • 2 teaspoons ceylon cinnamon
    • Sweetened to taste with monkfruit
    • 1 tablespoon raw cacao
    • 2 tsp matcha powder
    • 1 cup of frozen mixed berries
    • 5-10g creatine powder
    • Blended in Vitamix

    Grapefruit, nut and berry mix - 10 am

    • 1/2 cup of nuts - almonds, or walnuts
    • 1 full grapefruit diced
    • 1 cup of mixed berries
    • 1 tbpsn cinnamon
    • sweetened with monkfruit

    Pureed Veggie Protein - 12 pm

    • 1 can organic no salt added lentils
    • 2 servings broccoli (1/2 bag of Costco organic frozen brocolli microwaved 6 mins)
    • 2 servings cauliflower (1/2 bag of costco organic riced cauliflower microwaved 6 mins)
    • 4-5 air fried small mushrooms or 1 large air fried portabella mushroom
    • 1 tbsp olive oil
    • 1 tspn cardamon
    • 1 tbspn cumin
    • 2 servings of chicken or beef bone broth - low sodium
    • 1/4 cup of Lemon juice
    • blended via instant pot - 2 days at a time

    Flex Dinner 1: Chinese fish with vegetables (4:30 PM)

    • Air fried salmon, cod, tilapia, snapper or baramundi
    • Air fried green beans, garlic, onions, with sesame oil
    • prepare mix of no sugar peanutbutter powder, chonqing vinegar, 2 tbspn of chili oil as glaze
    • Seasonal vegetable / fruit additions – ideally in season/ rotating
    • Prepared in air fryer

    Flex Dinner 2: Steak salad

    • 1 chopped granny smith apple
    • .25 cups of Walnuts
    • .25 cups Feta cheese
    • Balsamic vinegar (low sugar), olive oil
    • Mixed greends
    • Steak served on top, cut and mixed in

    Flex Dinner 3: Frozen protein yogurt

    • 1 frozen banana, 40g of zero sugar protein powder, zero sugar peanutbutter, cocoa powder and 1 bottle kefir vitamix-ed together and sweetened with monkfruit
    • Added to Cuisinart Frozen yogurt maker
    • topped with .25 cups chopped almonds

    Peanutbutter Cookie (weekend Treat)

    • Unsweetened peanutbutter powder
    • 2 eggs
    • monkfruit
    • 2 TBSPN yogurt
    • cinnamon
    • air fry glass container, 10 mins 350

    Blueberry Scone (weekend treat)

    • 3/8 cup of whole grain flour
    • 1/2 cup of lowfat yogurt
    • 5 tbspn egg whites
    • 2 TBSPN flax seeds
    • 1 tbspn olive oil
    • cinnamon
    • 1/2 cup of frozen blueberries
    • air fry in glass container 20 mins, 340

    Pill Pack - taken with morning smoothie:

    • turmeric curcumin 500 mg
    • ginger 1.1g
    • creatine 5g
    • b complex
    • garlic 350 mg
    • taurine 500 mg
    • flaxseed oil 1300 mg
    • ashwaganda 400 mg
    • nordic salmon oil
    • biotin

    Exercise

    MONDAY: CHEST/TRICEPS

    • DUMBBELL BENCH: 4 SETS X 6-8 REPS
    • INCLINE BENCH PRESS (DUMBELL): 4 SETS X 10-12 REPS
    • DUMBBELL FLYS: 4 SETS X 10-12 REPS
    • CLOSE-GRIP BENCH PRESS: 4 SETS X 10-12 REPS
    • SKULL CRUSHERS: 4 SETS X 10-12 REPS
    • TRICEP KICKBACKS: 4 SETS X 10-12 REPS
    • BURPEES: 3 SETS 15 REPS
    • 30 minutes elliptical target heart rate 175

    TUESDAY: BACK/BICEPS

    • BENT OVER DUMBBELL ROWS: 4 SETS X TO FAILURE
    • DUMBBELL SHRUGS: 4 SETS, 10-12 REPS
    • RENEGADE ROWS 4 SETS X 10-12 REPS
    • CONCENTRATION CURLS
      • CURLS: 4 SETS X 10-12 REPS
    • HAMMER CURLS: 4 SETS X 10-12 REPS
    • AB WHEEL: 3 SETS x 10 REPS
    • 30 minutes elliptical target heart rate 175

    WEDNESDAY: LEGS

    • GOBLET SQUATS: 4 sets x 6-8 reps
    • ROMANIAN DEADLIFT: 4 sets x 10-12 reps
    • WALKING LUNGES: 4 sets x 10-12 reps (each leg)
    • BULGARIAN SPLIT SQUAT: 3 sets x 10-12 reps
    • CALF RAISES: 3 sets x 10-12 reps
    • WALL SITS: 3 sets x 1 min+
    • 30 minutes elliptical target heart rate 175

    THURSDAY: SHOULDERS

    • SEATED DUMBBELL PRESS: 4 SETS X 6-8 REPS
    • DUMBBELL FRONT RAISES: 4 SETS x 10-12 REPS
    • DUMBBELL LATERAL RAISES: 4 SETS X 10-12 REPS
    • ARNOLD PRESS (DUMBBELLS): 4 SETS X 10-12 REPS
    • REVERSE FLYS (DUMBBELLS): 4 SETS X 10-12 REPS
    • DOWNWARD DOG PUSHUPS : 4 SETS X 10-12 REPS
    • 30 minutes elliptical target heart rate 175

    FRIDAY: MISC

    • ALTERNATING DUMBBELL CURLS: 4 SETS X 10-12 REPS
    • DUMBBELL PULLOVER: 3 SETS X 10 REPS
    • INCLINE DUMBBELL CURL: 4 SETS X 10-12 REPS
    • PUSHUPS: 3 SETS X 50+ REPS
    • RUSSIAN TWIST: 4 SETS X 10-12 REPS
    • 3 mile run (separate workout after the close)

    SATURDAY: YOGA

    • YOGA CLASS - 1 HOUR - FOCUS ON CORE STRENGTH

    SUNDAY: RUNNING TRAINING

    • 5 minute running warm up
    • 3 mile run
    • cool down stretch
    • hungarian drill for 3 miles (walk, jog, run, sprint)

    Wellness

    Reality Transurfing Principles

    • Avoid pendulums - proactively identify memes that are harmful and ignore them
    • Avoid balancing forces - do not allow self to get tilted
    • Morning walk on beach each day at sunrise
    • Visualization of long term end goal daily at length before bed
    • Maintain self-dialogue with inner voice. Allow emotions of big wins to flow to inner voice

    Sleep

      8 or more hours daily with deep sleep tracked via Apple Watch
    • No electronic devices 1+ hours before bed
    • Consistent bed time

    Productivity

    My two main tools are Google Docs and a Discord server where I have Python tooling to track my work and thoughts.

    Work

    • Systematic trading - all strategies in production
    • All qualitative
    • 10 hours of deep work/day, 7 days a week
    • 1 hour+ per day inside VR

    What is Deep Work?

  • Not logged in to Social Media
  • No Notifications from messaging apps or push notifications
  • Just one main focus

    • Autonomous Self

    • Custom instructions in ChatGPT clearly outline goals
    • Big decisions are not made without running the Decisionmaking exercise
    • Personal and Corporate KPIs updated daily. KPI performance referenced in decision making
    • Important personal context logged with !pcon function in Discord