1m45s can still be too much time to raise 16~20oz tap-cold water to max 140F * * * quick final review to pick some starter strength-training machines - On reflection, rotator cuff buffer strength / stability emerged as a foremost strength goal - shoulder/rotator cuff work actually starts with (re)building plank and push-up strength - Train to hold planks for 2+ minutes before adding light core machine training - Train to do 17-18 push-ups before adding light pec/delt (10-20 lbs) machine traini... (...more)

on time to bed, wake 6:00 - i.e. well before alarm. I love it. more than 16, almost 20 oz water; 200mg caf Top protein-per-calorie Cracker Barrel menu choices: chx tenders, followed by smoky southern chicken. Any "top 10" analysis from their nutrition PDF is complicated by commingling of restaurant and catering menu items, so you get ostensibly high p.index line items like "pot roast" that I'm guessing aren't actually served in-house without high-cal, low-prot sides that sink entree p.index. Even... (...more)

note to self, take infusions earlier in the evening for full recreational value.

tue: missed supplements apparently Hot Bagels breakfast sandwiches. pumpernickel not very rye-ey, may as well be wheat with caramel color. ADHD grocery run. I'd rather miss a nonessential than parrot over and over "just what's on the list" turkey burgers finish Monster S3: The Ed Gein Story; continue Narcos where we left off near end of S2 * * * wed: first day of air conditioning [Raleigh vs. Durham/Chapel Hill vs. DC vs. Charlotte] 2026 cost of living : pay scales analysis w... (...more)

221#
Unload / reload / run shwasher
showered + dressed for gym by 8:15
change of plans: walk the first mile and back of Columbia Trail from High Bridge Commons trailhead
- gnome villages
- views of Lake Solitude
- no idea how folks in that 'hood are financing their property taxes but there's a lot of fancy land

29g soy protein bev
slice, dress and bake 2# tofu in 1/4 lb cuts @ 26 protein grams ea
cook dry chickpeas