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 the tenders aren't offered without choice of 2-3 sides, and yes there are relatively low-cal options like broccoli, steamed carrots, corn, and turnip greens but how many people actually take those when you could have mashed potatoes with gravy, steak-cut fries, or fried apples in cinnamon sugar goo?

* * *

defrost chicken
haircut
Monday's walk was good but let's aim for an actual gym session this week

* * *

I tried Smith machine squats a couple weeks ago, during a good non-busy time, with 2 observations:
- resting the bar on my upper back/neck felt off, but the tops of my trapezii didn't line up like they should
- Even without fully collapsing into a deeply bent-knee squat, it felt like undue knee strain

These stem from two distinct issues - marginal core stability, and undeveloped quad strength. Leg press is the canonical solution to quad strength training; bodyweight squats graduating to goblet squats are the well-trod path to core stabilizer development.

There's debate about which are the largest muscles: glutes are the largest single muscle, whereas quads are the largest functional muscle group (roughly twice the size of glutes).
Runners-up, in order of approximate volume: hamstrings, latissimus dorsi, calves, pecs, delts, triceps