asleep by 9p; awake before 3a
caf, protein cocoa, 1 Tbsp evoo ahead of vitamin, hydro surge; wait 30m for vitamin
shower shave fresh clothes gym (U 7a-7p) fr
217#
?~ 8:37a hypertrophy sesh, 4 circuits of:
leg press 4 x 12 x 205#
shoulder press 4 x 12 x 45#. That was close to limit.
lat pulldown 2 x 12 x 115#; 2 x 10 x 115#. Slightly over limit, and that's great.
The trick to better leg press performance:
- pause at full extension to inhale fully
- hold through the eccentric part of the motion (crunching)
- exhale throughout the concentric part of the motion (straightening/extending)
I was resigned to suspending workouts til Friday after yesterday's non-muster, bc I thought the gym would be closed T-W-R and I knew I wouldn't do two days in a row (today+tomorrow). On re-reading signage today, they're closing 7p Tuesday eve, reopen Fri 5a as usual? so a day sesh is still possible Tue.
hot bagels / taylor ham egg chz on jalapeno cheddar bagel A+
protein muffins: 2 eggs, 1c milk, 1/3c oil. 15m+ @ 375F, cool 5m+ before depanning.
- probably baked +12-15m past the first timer, waiting for a little golden browning
- pkg says 1 batch makes 12-14 muffins; also says "about 7" srv/pkg.
- 7 is a very stupid number, nobody is making 7 or 14 muffins.
- "large" muffin pan = 6 muffins, so 1.17 servings per 1/6 batch muffin.
Refactoring nutrition: [13g protein / 360 cal] * 7/6 == 15.16 p.grams / 420 cal : .0361 p.index.
Unsurprisingly, this is a "D" grade protein choice ... but still not "F"!
Better than a "Great Value" (Warmalt) frozen bean + chz burrito.
3.3 times better than a serving of chocolate frosted pop-tarts (4g / 370 cal : .0108 p.index).
super salad: romaine, chickpeas, steamed carrots, kalamata olives, pepperoncini, canned tuna
1 srv pistachios
press, dress, bake last batch of tofu 'wich blocks to pair with last ciabattas
- "ciabatta" is borrowed from Italian so "ciabatte" is also valid, if pretentious, pluralization
colors laundry