A bit below freezing, overcast Woke a while before the alarm, 5:20? but was drowsing again at the alarm. I dreamed we were in DC, still living there it seemed? I had parked the one car some blocks away, in a little single houses neighborhood next to blocks of nice apartments, so, not sketchy. But I had to cross some sketchyish 'hoods on foot to retrieve it. When I got to where I thought the car was parked, it wasn't there, and I had a sinking feeling - but then I realized I was a block west of wher... (...more)

Clear and subfreezing cold Woke pretty early, dozed on and off up to the alarm, lazed a bit after hydro surge ~7:15a, +caf by 8:30, morning on-track showered and fresh clothes ~9:30 29g cocoa SPI bev canned tuna with lentils, chickpeas, chopped romaine, pepperoncini, black olive, evoo + red vinegar Big salad but I'm still hankerin' for a ciabatta. I guess carb cravings are a human universal. xfer car pymt laundry what was the point of buying muffin mix to address cravings if it just... (...more)

T remedial workout / stam day plan: shoulder press, leg press, lat pulldown (covers biceps) - Cycle thru machines w/minimal rest (15-20s), doing 3-4 sets x 12-20 reps/machine-set. 30-45m total. Actual: did not note my circuit start/end time. Machine time alone was probably ~45m. Keeping notes, adjusting weight and seat settings etc. was undoubtedly more than 20s "minimal rest". I'm sure "stam day" session time will tighten up when I'm more familiar with my per-machine limits. Leg Press:... (...more)

Easter Sun: languid morning; plan post-remedial strength training; start taxes Tomato soup, puff-pastry strips brushed with pesto, and deviled eggs - much better than it sounds. mon: something (prob neph leaving for work) woke me before 6, up before 6:30 16oz tap-cold water + 1:40 microwave = perfect temp hydro surge. +200mg caf Empty shwasher Inventory cellar freezer (check for ground beef especially) Refill weekly pill minder and protein pods. Missed T and F apparently. - it's offi... (...more)

1m45s can still be too much microwave to get 16~20oz tap-cold water to max 140F * * * quick final review to start some strength-training - 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 up planks to 2+ minutes before adding light core machine training - Train up to 17-18 push-ups before adding light (10-20 lbs) pec/delt machine training - Train up to ... (...more)