a bit past 7 caf, hydro surge
empty shwasher
car pymt
+100mg caf boost
wait 30m, vitamin + oo
gym 12:16 ~ 1:? hypertrophy 3 circuits. Distinct load regressions.
Back extension 3 x 12 x 210#. some reserve. 230, even 225# felt like poor form.
Lat pulldown 3 x 12 x 150#. prob some reserve. 160# felt like incomplete motion.
Leg press 10 x 375#, 10 x 360#; non-start on 3rd set at 360#. left it at no 3rd set.
Shoulder press 3 x 12 x 85#. Hard starts, but finished each set w/ some reserve.
ab crunch 10 x 230#, 12 x 220#, 12 x 230#. Felt like marginally incomplete motion at 230#.
chunk light tuna 2-srv can on steak roll w/a splash of cider vinegar: ~32g
Calorie budgeting
- Lowest-risk male BMI range is 27-28, not the traditional "normal" 18.5-24.9
- For a 69.5" subject, 190# is round and close enough to middle of 27-28 BMI
- Most subjects should never target below 1500 cal / day
- BMR factoring age, height, target weight and activity midway betw "light" and "moderate": 2450 cal
:: target the floor-limit daily calorie budget recommendation of 1500 cal
- 500 to 750 cal deficit is considered more manageable, sustainable, protective of lean muscle
:: target 1700 soft minimum to 1950 hard max daily cal budget
- calorie deficit also depresses BMR. Aggressive, extended calorie deficit budget aggravates that.
- Some cycling studies show modest offset of depressed BRM: e.g. 8 weeks deficit, 2 weeks balance
- hypertrophy training has peak synergy w/ cal deficit protocols; triggers muscle mass retention
* * *
The adage "the perfect is the enemy of the good" has blipped my radar a few times recently. According to Wikipedia, Voltaire popularized it in 1770 as a French rendition of Italian proverb
The sentiment is actually attested in French as early as 1726 in Montesquieu's "Pensées", with a more emphatic "mortal enemy". I suppose it shows Voltaire was more influential than Montesquieu.
* * *
Healthy venting
Toxic dumping loops repetitively or expands scattershot, resisting advice etc.
When anxiety emerges without apparent trigger, treat physical symptoms rather than searching for a cause
Chronic stress can form a feedback loop with physiological mechanisms like muscular tension, elevated neurotransmitters (cortisol, adrenaline, norepinephrine) and hypersensitised transmitter receptors. The sourcelessness is a reminder that feelings can be totally decoupled from external triggers. If I can restoke ancient anger and fear by ruminating on yesteryear's conflicts, I can also self-soothe with relived memories of times I felt gratitude, support, peace, safety.
il meglio è l'inimico del bene (It.)
... le mieux est l'ennemi du bien (Fr.)
literally "the best is the enemy of the good".
- seeks consent, respects boundaries (time, listener's capacity)
- takes responsibility for emotional self-regulation
- goal/solution oriented and time-limited
- is open to advice, reframing, backburnering, perspective-taking, comforting
- simply naming feelings aloud, or polishing a story of feelings, can be a legit goal sometimes
- Conscious focus on slow, deep, regular breathing. "Square" breathing.
- Physically move. Walk, stretch, yawn to reset physical tension.
- Systematic relaxation. Relax your scalp. Face. Jaw. Neck. Shoulders. Upper arms. Lower arms. Hands. Etc.
- Sensory grounding. What do I hear, see, smell, taste, touch, am I warm or cold, is there a breeze etc.
- Self-care as "stimming": hot or cold face cloth, brush teeth, brush hair, lotion etc.
- Name the feeling. "I feel anxious, that's OK, and it's OK that I don't know why".