Where did you meet resistance — and what did it teach you?
The Charge
The hard thing in front of you — the one to run straight at.
PRIVATE · CONFIDENTIAL pete@peteshrock.com · (804) 824-8538 · scenefitrva.com A Pete Shrock LLC Company
Today's Training
Standard
Proven, repeatable
Harder
Higher ceiling
The Week
Day
Focus
Mon
Push — chest, shoulders, triceps
Tue
Pull — back, biceps, rear delts
Wed
Legs — the big engine
Thu
Total Body — highest burn
Fri
Conditioning + core
Sat / Sun
Active recovery — walk, mobility, golf
Your path is your call, every day. Green-recovery day? Take Harder. Red day? Standard is the win. The number tells you which.
Fuel for the Engine
This isn't a diet — it's fuel for a man who has to think clearly and lead all day, then recover for tomorrow. Three rules, and they hold whether you're at the office, on the road, or at the club.
Protein first, every meal. A palm and a half. It's the one lever that protects muscle, steadies energy, and kills the 3pm crash.
Eat on a rhythm, not on impulse. Three real meals, roughly the same times. Decisions are what wear you down — remove the food ones.
The kitchen closes at 8:00pm. Evening eating is almost never hunger — it's the day catching up. Name it and it loosens its grip. This one protects the sleep, which protects everything.
The Plate
Protein (palm and a half) + Vegetables (as much as you want) + Smart carbs around training (rice, potato, fruit) + Fats (olive oil, avocado, nuts).
Category
Go-to
Protein
Eggs · chicken · lean beef · fish · Greek yogurt · a clean shake
Veg
Whatever's easy — frozen beats not eating them
Carbs
Rice, potato, oats, fruit — most of it around training
Fats
Olive oil, avocado, almonds, whole eggs
The read-your-recovery rule. Green day — earn your carbs, train hard, eat to perform. Red day — protein and vegetables carry it, keep the load light. The plate flexes to the number.
Two Supplements
Fish oil. ~2g combined EPA/DHA daily, two softgels with breakfast. Recovery and steady inflammation control.
Glycine, before bed. 3g in water ~30 min before sleep — an amino acid that deepens sleep quality. It stacks right on top of protecting the last hour.
My recommendation, not a prescription. Clear anything new with your doctor if you're unsure.
Water
Half your bodyweight in ounces as the floor. Fill a container in the morning, finish it by evening. Don't count glasses.
Add 20oz for every hour you train.
Coffee's fine — before noon. Nothing caffeinated after 12:00.
Sleep — The Load-Bearing Wall
Fixed wake time, every day. The wake time is the anchor; bedtime follows it.
Eight hours in the bed. Screens down 45 min before. Room cold, room dark.
Phone charges outside the bedroom. The rule people argue with — and the one that works.
Watch For The last hour
Here's the whole deal, and it's a simple one: your sleep is the load-bearing wall, so the last hour of the day belongs to protecting it.
You already proved the math yourself.
Recovery 42 after the member-guest weekend → 88 after one clear night. HRV up 113%. That's not a coincidence — that's the wall. The deal was never "quit." The deal is: the pour doesn't get to touch your sleep. Guard the last hour, and everything upstream holds.
One honest caveat: if a drink is standing in for winding down, that's a recovery habit wearing a nightcap. You'll know if it's happening. Text me when it does.
Evening Protocol
Kitchen closed by 8:00pm.
Wind-down starts by 9:30. Screens away, lights low.
Glycine + water. In bed with eight hours in front of you.
Daily Devotional
Daily Word
A new word every day of the year, written for your world — CSE, the family, the build, the pressure, the rest.
7-Day Recovery
Week at a Glance
Avg Recovery
—
Avg HRV
—
Avg Sleep
—
Days logged
—
Sunday Numbers
Weight (optional)
One win from the week
Send Pete Today's Log
Every log goes to Pete — recovery, training, the debrief. That's how the plan gets sharper.
Set Your Baseline Do this once
A few things so the plan fits you, not a template. Saves on this device.
What are you really after right now?
Realistic training days a week
What do you have to train with?
Sleep, honestly?
The last hour of your day — what does it look like?
This Is Yours
Private, nobody has it but you and Pete, hidden from Google. chris.scenefitrva.com
Make It an App
In Safari, tap Share → Add to Home Screen. Every check and number saves on this phone.
Reach Pete
Text or call anytime — that's the point. (804) 824-8538
PRIVATE · CONFIDENTIAL SCENEFIT RVA · Boutique Fitness · Richmond, VA In partnership with Quiet Rock pete@peteshrock.com · (804) 824-8538 · scenefitrva.com · A Pete Shrock LLC Company