caf hydro surge on-track showered fresh clothes vitamin+oo protein by ~9a
empty shwasher
x:1 ~ x:x pm hypertrophy
leg press 4x12x205#
shoulder press 4x12x45#
lat pulldown 4x12x115#
* * *
The washerdryer store branded card account portal is claiming "technical difficulties" almost certainly because it doesn't like LibreWolf's fingerprinting-resistance. Once logged-in (with a different browser), you have to submit a request for older statements, wait for their system to presumably retrieve them from digital cold-storage? and get an email about it whenever that happens.
* * *
I can't be the only Joplin user wanting easy toggle of autoformatting. There's no reason to dramatically reformat font-size, line-spacing etc. just because I started a line with a hyphen.
Tools : Options: Markdown : "use the legacy markdown editor" at least disables automatic bullet-point swaps.
* * *
Top 1 to 2 selectorized machines to work antagonists of those most served by leg-press:
Hip Abductor, followed by Seated Row
Hon.mention: Seated Leg Curl isolates hamstrings, vs. Leg Press ham work dependent on foot placement.
After legs and glutes (of course), top sprinting muscles:
Erector Spinae (support glutes at speed): isolate w/ selectorized Back Extension machine
Multifidus + Quadratus Lumborum (pelvic stabilizers): can't effectively isolate these deep muscles;
... but Back Extension will also work them secondarily.
Transverse Abdominis + Obliques: core stabilizers sustain posture, support stamina.
Isolate with Torso Rotation, Cable Crossover machines.
Many runners have strong glute max but neglect glute medius/minimus, which can endanger knees.
Hip Abductor machine is tops for targeting glute.med.