on-track with caf, hydro surge by 7:30ish
not feeling bad about dumping VGT holdings, because AI superbubble
Arguably the entire market is overheated / unstable due to overt war-based manipulation; BUT
the regime isn't going to let it completely crater as long as there are consequences to dodge.
29g soy protein cocoa
~9:50 +100mg caf
gym 11:05ish ~ noon stam protocol
.25 mi x 4.5 mph warm up jog
3 sets in a row each area, 45(+) sec rest betw sets:
ab crunch 3 x 20 x 130#
shoulder press (20, 15) x 55#; 10 x 45#. still burned out early, fall back to 50#
leg press 3 x 20 x 220# near limit
lat pulldown 2 x 20 x 90#; 20 x 95#
back extension 20 x 125#, 20 x 127.5# limit, 20 x 125# limit.
Per Tue notes, I shuffled machine order on the theory that leg press was a big whole-body stam sink.
For ab crunch, that seemed true enough today; but shoulder press performance still lagged.
A sport science overview suggests this is common:
- large muscles (quads, glutes, erector spinae) have neuromuscular + metabolic advantages vs small delts
- :: longer rests between sets (try 75 sec) is fine for beginner/intermediate deltoid-specific work
- secondary stabilizer limitations are more critical in shoulder work
- years of treadmill cardio have tuned my posterior chain stam; shoulders not so much
- on review, 100# wasn't a proven 12-rep shoulder press max :: I overestimated 20-rep trial load
- Bottom line: don't feel bad about relaxing shoulder press expectations. You're doing great.
leftover mac ham + chz 20g?; greek yogurt 17g
5 chx nuggets 15g
chx scampi pt 2
start Deadwood S3