#i gotta lock in cuz this meal is All meat and if there's one thing meat does to me: it makes me sick in large quantities 👍👍👍

[keeps-ache]

took a 2 hour nap by accident (it was meant to be a 30 minute nap to prevent the next 8 hours just being exhausted sludge) n i feel okay 👍 good, even

[wefoundloveunderthelight]

Nowhere to Run by  GleefullyCaptainSwan

Read on AO3: Chapter 1 | Chapter 2 | Chapter 3 | Chapter 4 | Chapter 5 | Chapter 6 | Chapter 7 | Chapter 8 | Chapter 9 | Chapter 10

Or on FF

Stacy's Tortured Crew: @teamhook @kmomof4 @stahlop @lfh1226-linda @ilovemesomekillianjones @itsfabianadocarmo @mariakov81 @qualitycoffeethings @zaharadessert @jonesfandomfanatic @jrob64 @natascha-ronin @tiganasummertree @xarandomdreamx @therooksshiningknight @batana54 @superchocovian @onceratheart18 @ultraluckycatnd @snowbellewells @karlyfr13s

The song referenced in this chapter is “We are Glass” by Thompson Square. You can hear the song here:

It’s a beautiful song and I felt it really summed up the characters in this story.

Chapter 10: We are Glass

Killian spent the next couple of weeks recovering in the hospital. He asked Robin to stay at his place to keep an eye on Emma and Henry, yet Emma spent most of her time next to his bed side when she wasn’t sitting in the corner of the room with Henry on her lap, teaching him his school lessons.

She told him how she had been teaching Henry everything she could while they were on the run. He could read and write, knew his arithmetic, and was an excellent artist. He found that even when he was tired, he would spend his time watching the two with reverence. Emma was a patient mother, but Henry was also an exceptional child.

“Did it hurt when you got shot?” The boy mused as he sat on the end of his bed, peeking up from between the cards in his hands.

“Aye. I would say it was pretty painful. Go fish, by the way.” He paused. “But the pain was replaced quickly by a sense of numbness, I guess, so I didn’t feel it long.” He stretched restlessly, looking down at his cards. “Have any 3’s?”

The boy narrowed his eyes, looking through his cards. “Go fish.” He smirked. “Do you think my dad is going to get out of prison and come after us again?”

Killian placed his cards against his chest. “I don’t think so lad. He’s going to have a trial. He has that right. The state will present its evidence, and he’ll face any consequences that he’s found guilty of. But you don’t have to worry, Henry. Even if he does get out, he’ll never get near you or your mom again.”

“But what about you? Who’s going to protect you?”

“Well, I’ve got Captain Nolan, and my partner Robin. Will and Belle…”

“And mom and me.” He said proudly.

Killian’s heart swelled. “You’d protect me? I’m honored.”

“Is Rogers ok?” His nose scrunched in worry.

“He’s staying with Will. He’s not a young pup anymore, so the old boy needed a lot of help getting better. But when they finally let me out of here, he’s gonna come back and live with me.”

“Will me and mom live with you?”

Killian swallowed nervously. He and Emma hadn’t talked about the future yet. There was still so much for them to resolve. Ten years was a long time to be apart, especially when the last time they had seen each other they were not in a good place.

“Your mom and I have a lot to talk about still.”

“Are you really married to my mom?” Continuing his barrage of questions.

He sighed. “Aye.”

“That must have been weird having her gone for ten years then. I bet you missed her.”

“More than all the stars in the world.”

“She used to tell me stories about you.” The boy said, his eyes wide as saucers.

“Did she now?” He mused.

“Sometimes you were a cop fighting bad guys, other times you were a swashbuckling pirate searching for treasure, and sometimes you were a Lieutenant in the Royal Navy sailing off on a ship to save the princess. Mom tells the best stories, but they were always about you.”

Killian’s eyes glassed over, bending his head to reach up and swipe at his face. “Your mother has quite the imagination, but I’m happy to be able to oblige for your entertainment.”

“Who’s hungry?” Emma’s voice filled the room as she came carrying a tray of food and drinks. “The doc says you are off your diet.”

Killian groaned happily as she sat the hamburger down on the tray in front of him. The first real food he would get to eat in weeks. He bit into the burger immediately, moaning loudly as soon as he tasted the meat on his tongue. Emma was staring at him, her mouth slightly agape. “Wut?” He said between chews.

“Nothing.” She said with an embarrassing glance away from him, her cheeks turning a bright shade of red. At least he still had some sort of effect on her, he thought.

“How did the call with Liam go?” She sat down in the chair next to him, pulling a grilled cheese sandwich into her hands.

“He was happy to hear that Neal is behind bars. He’s going to come visit soon when the girls are on holiday. He wanted me to tell you how gutted he was knowing everything you’ve been through.”

She shrugged, something she did often when he mentioned her past with Neal. “It will be nice to see him again. The girls must be so big now.”

“Aye. Twelve and sixteen now. He has his hands full for sure.”

She took a bite of her sandwich, watching Henry coloring at the end of Killian’s bed. “He’s not bothering you is he?”

“We were just playing a game of Go Fish. I think he cheats.” He whispered loudly, earning a complaint from Henry. Emma let out a pleasant laugh, something he was happy to earn from her.

“Doctor says you might get out of here tomorrow.”

“That’s my hope as well. I can’t wait to see Rogers.”

“I’m glad he’s alright. The old boy’s a survivor.” Emma mused.

“Aye, that he is.”

“I made an appointment for Henry and I to go see Dr. Hopper next week.” She said with a sad smile. “Figured I might need to talk through some things before we have to face Neal again at trial.”

“Hop’s a good man.”

“You know him?”

“Aye.” He nodded, not wanting to get into the fact that he knew him because he had been his patient, after Emma had left, when the world crumbled at his feet.

“I’ve been looking for a place to stay once you get released from the hospital. I know you’re going to need your bed to recover.”

Killian bit his lip. He knew they needed to discuss this. He didn’t want her to leave, but he also knew that they had a lot to work through if they were going to ever find their way back to each other. If she still wanted that.

“I can talk to Will. He had a vacancy across the hall from him a couple of weeks ago.”

“That would be nice, thank you.”

“Emma…”

“Hey there.” Killian stared at Emma’s face as David entered the room. “How ya feeling?” He turned, facing his boss.

“Doing great, going home tomorrow, I’ll be back on the streets before you know it.” He grinned cheekily.

“Yeah you’re taking some time off, buddy.”

“What?” He complained.

“Take a vacation, Killian. You’ve earned some time off. Robins got your cases locked down right now.”

“Cap, I’m fine.”

“It’s an order, Detective.” He walked over to Emma and smiled, she suddenly reached up and wrapped him into a hug.

“You look better.” He said softly.

“I feel better, I feel like I’ve gained ten pounds just eating three meals a day.” She chuckled, but both David and Killian glanced uncomfortably at each other.

“Hey, don’t do that. I’m fine.” She glared. “I don’t want you treating me any differently than you did when we were at the academy.” She winked up at David, “Still top of my class, sir.”

“It’s good to have you back Emma.” David smiled with a genuine air of happiness.

Three months later

Emma picked the shirt off the floor in Henry’s room, tossing it into the hamper. “Did you remember to pack a toothbrush?” The boy appeared from behind the doorway, poking his head into the room.

“Yup. It’s in the front pocket of my duffle.” He disappeared again and then reappeared. “Are you gonna be ok with this?”

Emma smiled at him. “Of course, I am, why would you ask that?”

“Cuz this is my first sleepover away from you that isn’t over at Killian’s.”

“I’ll be fine, Henry. I actually have plans tonight.”

He moved quickly into the room. “What kind of plans?”

She sat down on the bed. “I kinda have a date tonight.”

“Does Killian know?” He asked with a shocked look of disgust on his face.

“Actually, that’s what I wanted to talk to you about before you left.” He sat down next to her. “My date is with Killian.”

He jumped up from the bed and pumped his arms in the air. “Yes.”

Emma laughed. “Does that mean you’re ok with this?”

“Of course, I am. Killian’s the best. He even lets me stay up until 11pm when I stay over at his place.”

“Well, I’ll have to talk to him about that, but I’m glad you like him.” She wrapped her arms around Henry’s waist and hugged him tightly. “I love you, buddy. I hope you have fun tonight. And if you need me at all, you know you can call me.” She tousled his hair and kissed his cheek.

There was a knock on the door and Henry pushed away from her. “Gotta go, love you mom.”

Emma looked around Henry’s room, pictures he had drawn hanging on the wall. Her favorite one was hanging above the bed. It was of her, Henry, Killian, and Rogers playing at the park.

As difficult as returning home had been, they had settled into a pretty simple life. Emma and Henry had moved into their own apartment in Will’s complex. It was nice to have a friendly face around now and then when she found herself getting anxious on nights when Henry was sleeping over at Killian’s or when she would wake from a terrifying dream.

Will was always gracious no matter the time she found herself standing in front of his door with a bottle of rum in her hands. He would always sit up with her and listen to her talk about the first thing that came to her mind, something Dr. Hopper had suggested she try to take her mind off her nightmares. She didn’t know when it happened but before she knew it, he had become one of her closest friends.

And then there was Killian.

She wasn’t surprised that Henry had latched onto him so quickly. Killian was great with him, always patient, always offering to assist him with whatever the boy required. Which was often a lot as he was a growing boy who was adjusting to the freedom of being able to go outside and roam. Killian made sure he found new foods for him to try, adventures to experience, even new clothes to wear on his first day at a real school. Watching him with her son, the joy on his face, had her falling in love with him all over again. Of course, she hadn’t told him that. She was nervous about moving too quickly with him. Dr. Hopper told her that was normal. She had experienced a trauma and loss that not many people would cope with.

In her last session, she told her therapist that she wanted to try again with Killian. She had spent the last three months trying to figure out what her life would become now that she was home. She needed to learn who Emma was before she could deal with being Mrs. Jones again.

Killian had presented her with their divorce papers, gave her the choice to sign them and start her life fresh. She put it off, telling him that she needed some time to think before she made any big decisions in her life. He was patient and told her he understood but Emma knew that if he had his way, he would rip them to shreds.

Emma was volunteering at a small clinic that Mary Margaret worked at on the weekends, talking to victims of domestic abuse and rape. Currently she was taking it slow, still not understanding her own trauma that she had endured enough to feel like she had all the answers, but just being there with them to let them know they weren’t alone, and that someone understood what they had gone through. It was freeing to Emma to be able to own her story, to not feel ashamed anymore.

Dr. Hopper told her that was a form of acceptance. Owning what happened to you, claiming it as your story. She would never be over what Neal had done to her, stealing her dignity, laying waste to her self-esteem. But she refused to be defined by it. She didn’t want to be Emma Swan, rape victim. She was Emma Jones, survivor.

Today was going to be another step in her journey. Killian was taking her on a date. She remembered his face as they were eating lunch, a short break during his shift.

“We should go out.” She said nonchalantly between bites.

“Are you asking me on a date?”

“Maybe, but I have to ask you a few questions first.” He raised his eyebrow, leaning forward for her to continue.

“Ask away.”

“I need to know if you ok going on a date with someone who is probably always going to be a little bit damaged.”

He shrugged, “Aren’t we all? I like to think I can absorb a little damage.”

“Ok then, last thing…” She grinned. “You gotta like kids or it’s a deal breaker.”

He laughed loudly, “Aye, I adore Henry.” He shrugged, “So, do I win a date with the beautiful woman who currently has a mayonnaise mustache?” He reached out, wiping the offending condiment from her lip, eliciting shockwaves through her body.

That was the moment she knew she was ready. She had felt excitement from his touch instead of withdrawing the moment he made contact.

He had insisted on being the one to plan the date, as much as she was sure she could still plan a night out, she had to admit that it took some of the pressure off. He wouldn’t tell her where they were going, only that it was somewhere she had been asking to go for a while and he felt she had earned it. Whatever that meant.

She slipped into the pink dress, pulling the straps over her shoulders. Looking in the mirror, she barely recognized herself. She looked feminine, happy, with a glint of hope in her eyes. The tears slipped onto her cheek; Neal had not stolen everything from her.

There was a knock on her door, a smile crept on her face. She took a deep breath, closing her eyes and centering her mind. She was taking control of her life tonight.

Opening the door, she couldn’t control the shiver she felt when she saw him come into view. The man she fell in love with so many years ago was standing in front of her. Sure, he was older, the hint of grey kissing his hair, fine lines around his eyes, but he was even more gorgeous today than she remembered him all those years ago. This was the man who was willing to give up his life for her, loved her enough to save her, even if it meant he couldn’t have her.

“You look…”

“I know.” She giggled, accepting the rose he passed toward her. Her nose inhaled the fragrance of the flower, eyes glancing down his frame, the anticipation of the rest of their evening taking her to new heights.

“Shall we?”

“Are you going to tell me where we’re going?”

“Patience is a virtue, love.” He winked.

She rolled her eyes but followed him out to his car. They drove in silence, her hands folded in her lap. The soft sounds of the radio playing through the car.

Trying to live and love,

With a heart that can't be broken,

Is like trying to see the light with eyes that can't be opened.

Yeah, we both carry baggage,

We picked up on our way, so if you love me do it gently,

And I will do the same.

Emma felt the tears sting her eyes. The lyrics breaking into her heart as she chanced a glance at the man sitting beside her, his eyes focused on the road, his jaw tensed, that familiar vein popping from the side of his neck. He never forgot her in all the time she had been gone. She knew how he felt about her. The way he loved her. He’d been so patient with her these last few months. Not pushing her either out the door or into his heart.

We may shine, we may shatter,

We may be picking up the pieces here on after,

We are fragile, we are human,

We are shaped by the light we let through us,

We break fast, cause we are glass.

'Cause we are glass.

He turned toward her, a smile ghosting on his lips that held onto hope. When she walked out the door ten years ago, she knew she still loved him, that she would always love the man who had risked everything for her. Now she knew that back then, before everything went to hell, she was being stubborn walking away, letting her fear of the unknown hold her captive.

I'll let you look inside me, through the stains and through the cracks,

And in the darkness of this moment,

You see the good and bad.

But try not to judge me, 'cause we've walked down different paths,

But it brought us here together, so I won't take that back.

She exhaled, a stray tear slipping against her cheek. She let it fall, not afraid of her emotions anymore. She had been stubborn; she should have known that they would have made anything work. Instead, she walked away and ended up in a hell she couldn’t control.

We might be oil and water, this could be a big mistake,

We might burn like gasoline and fire,

It's a chance we'll have to take.

Emma was ready to let go of all of that. To let go of the ten years she had been robbed of, to forget all the stubborn and foolish decisions that had gotten them to this moment. She wanted to reclaim her life. She wanted to take back what was owed to her.

We are glass.

The song referenced in this chapter is “We are Glass” by Thompson Square. You can hear the song here: https://www.youtube.com/watch?v=tPd1GIwjRFMIt’s a beautiful song and I felt it really summed up the characters in this story.

[endangered-liaison]

FFXIVWrite Prompt #11/13: Ultracrepidarian

[This is my fill for the Free Day, going back to Day 11 since I missed that one the first time around!]

A vaguely ominous but jaunty tune plays through your vox. After a moment, a voice, low and raspy, begins to speak.

"Hey. Today I have a Gridanian Emergency Ration, 7AE 2, cold-weather ready. It's pretty heavy, comes in two packs. The main pack weighs 2 ponze exactly, and the accessory pack weighs 1 ponze and 6 onze. Not a lightweight ration, yeah?

"The menu is number two type or whatever the fuck they call it in the Shroud: Peppered Popotoes. Prefer the number one type, that's a dehydrated stew as its main, but beggars can't be choosers or whatever I guess.

"Lemme open this up."

There's the sound of a knife being unsheathed, then a blade cutting through what sounds like a canvas bag or something similar.

"Alright. The main bag has the peppered popotoes main, uh. A bunch of jerky, dunno what meat and I dunno if they want us to know. Might be mutton? Somethin' to eat on the go, good salt content. Peppered popotoes is a no-protein meal so I'd guess the jerky is to compensate for that. The type one menu has dried fruit instead, so that might be an advantage to this menu. Fuckin' love jerky.

"Also got some chocolate, and some oat biscuits. Whole lot of filler. Makes sense, cold weather food's for either Coerthas or Ilsabard. Guerrilla fightin' the Empire or the Temple Knights, lots of food on the go. Just the one meal to sit down and eat.

"Accessory pack might be more interesting."

There's more ripping, cutting noises, then the girl on the vox makes a delighted noise.

"Fuck yeah! See, here's where it gets good. Standard issue Gridanian spoon; pewter. The Garlean ones are better, but, y'know, hard to beat them. These aren't bad though. Better than the Ishgardian ones. Fuckin' teaspoons to eat a meal with.

"And here's where all that weight comes in. Cold weather gear needs a lot of heaters. To melt snow for water, and to heat up their main, y'know? So they've got a fuckin' great fire shard heater unit, I love this design. This design's shared across the whole Alliance. The Ishgardians and the Mhigans have their own, and I dunno what the Domans have since I ain't tried a Doman ration yet, but the three core city-states all use this design. This one's got extra fire shards to replace the first set when they burn out, since you'll be usin' 'em for pretty much everything."

The sounds of something being pulled from the bag, and being pieced together.

"They've got a few light-tinged water shards too. Gives you water if you ain't got any other source, an' purifies snow water real good. I'll admit, these are better than the Garlean method. I fuckin' hate the taste of chlorine, an' these leave it all clean and fresh. Only thing is, if you leave the crystal in there and accidentally swallow it, it'll kill you or make you sick as fuck. So you gotta spoon it outta there, which is hard since it's the colour of water.

"Alright. Let's get this out on to a tray."

There's a cut distortion in the vox feed, before her voice returns.

"Nice. Okay, so. Got the popotoes heatin' up on the burner, an' I'd say it's time to try the jerky. Smells like mutton, looks kinda like it, so we'll see. It didn't have the type listed."

There's the sound of rough jerky being torn through, then chewing noises uncomfortably close to the vox.

Then there's a few seconds of silence.

"I can tell you one thing."

Her voice sounds vaguely pained.

"That definitely fuckin' weren't mutton."

She spits out whatever is left in her mouth, making discomforted noises. "I'll eat near fuckin' anythin', but that just...ugh. Is that diremite meat? Are they fuckin' feedin' their soldiers diremite meat? 'Cuz that's what it tastes like."

She takes another loud bite and chews on it anyway.

What the fuck.

Why.

"Okay." She speaks with her mouth still full. "Popotoes are smellin' pretty good. Actually smell pretty peppery, so that's a plus. Steaming real good, so...probably ready. Got my spoon, and..."

There's more chewing. A humming noise, so close to the vox it distorts over your feed. Ow.

"It...tastes of popotoes, and a little butter. The pepper was all smell. There's no fuckin' flavour to it, they're...bland. This was just a waste of pepper. Helps the smell, but...whatever they did to it to have it keep longer just drained all that flavour. I've had spicier food from Ishgardian menus. An' yeah, today's insult-Isghardian-food day apparently. It's a mess."

She chews on it for a few more seconds, then sighs.

"Yeah, this is useless. If I had this in the field, I'd be tempted to grind up a fire  shard as seasoning. Which, again, will kill you. Don't do that, even if it would be tasty."

Who is this woman? More accurately, what is this woman?

"Anyroad. The chocolates and the oat cakes actually won't be shite, so I'm gonna enjoy them while I go through my fanmail from the last moon."

She starts chewing on what you assume to be an oat cake, making happy little mm noises every few moments.

"Got a letter here from a Mister Calldew in Ishgard. He says I'm a tasteless heretic traitor, and a violent goon, and that Halone would be deeply shamed by me if she acknowledged my presence at all. Hah. Thanks! That's sweet.

"Next I've got...oh, one from Limsa. Sergeant Svalwhatever, I don't know Roegadyn names, that's my girlfriend's thing. Blah blah blah, stealing essential supplies from military warehouses, blah blah blah, serious criminal action, blah blah, if we find you we shall arrest you forthwith, blah, Llymlaen curses you. 

“To that I say: bitch, if you've got a direct line to Llymlaen, get that watery whore to buy you some better fuckin' locks."

There's a snap and chewing. She evidently just bit down on the chocolate.

"I'm Max1562. See you next moon, when I'll be coming back at you with something new. Or old."

The music fades in to the vague sounds of this strange girl loudly chewing on chocolate and oak cakes, and you begin to wonder if she actually knew anything about what she was talking about.

[mmjjbbaannkkss]

20201026-31 I’ve Got the Strat

“All the efforts of the human mind cannot exhaust the essence of a single fly.” Thomas Aquinas

The AM has been grains and whey, I’ve a need to quit caffeine altogether and get up earlier just to get at gym with more in me, and reset the dopamine and serotonin levels, it’s like being Hyde lately, and I’m not trusting that or even calm, and day-end routine has been hit and miss, am seeing accelerated results, gotta get better at this. Left foot good if stretched left calf, and working to tone it, and the right thigh, so I don’t hitch in my git up, which after noticing might right-handers most could have. 

The same with drinking water at home, not to be crushing and broke, but could be both aligned, I’ve decided to ditch the carb morning for aminos or meat morning w maybe some OJ, the market has amino water 6x750ml for 50 cents, the bottle would go bad before aminos in good weather, and just into the symmetry of shit, warming up before stretches still means not over doing it. 

https://www.amino-vital.com/blogs/new/can-bcaas-go-bad 

https://www.quora.com/Why-does-drinking-coffee-make-me-sneeze, because caffeine. 

Clothes 250lb, pants rolled and the coof collar it def looks odd man out, not judging, just getting time for a proper haircut. Could use a kenning, had to get rid of some XXL winter clothes as cold set in this week, more room and mobility, shoulders wide, but short or shouldered, keeping the nicer stuff in a tote; um….bought a 2XLT pullover, and 3X wick shirts, amazing ma said to wear the 2x under the 3x, ok we’ll see. 

Carb early is still like binging and ruining my insulin levels so I might try to have meat every meal or do the carnivore thing, at frustration needing to do more ab exercises work and having to do ab holds/resistance on saturday, optimism. 

The need for scientific proof is making crazy people who’ve already found it. A demonstrator held up "TODAY IS OUR MEDICINE" a sublime sign. Allow, suggest, command, and strike. For students, for teachers. Dream, believe, create, execute, focus. Many dream, few focus, everyone quits, except for you. If only you know. 

https://www.youtube.com/watch?v=TziRNYDR_xA SMITH MACHINE ONLY LEG WORKOUT

(list/timestamps in description) https://www.youtube.com/watch?v=I5Qw_w9f5BM 6 Best Ab Exercises (Proven By Science)

https://7chan.org/fit/ 

Workouts/Notes below

Week 5 > Reversing the order of session for gits and shiggles; 

Mon/push x10 > Treadmill opt/5min > Abs lite 20<x3? 30l40,50l40,70l30,90l20~ > Triceps N/W 203550-50- > Lock pulldown 2025303550-65- > Pec deck 557085100- > Dips 10101010- // Xpunch /2 20 253035- > Press 507090110- > Hoist 35*4- > Arn press mc 30456075- > Lat raise cable /2 10*3,16-2 > Low metabolism will store carbs instead of burn them or fat to digest, else you'd spontaneously combust? French fries ou revoir, twinkies toodle loo, triceps not as easy as should; went lite into chair chestpress; 

Tue/pull x20 > Treadmill 6 > Alt DB 10151520- > Straightbar 203020-30- > Prchr /2 15301530 > Rr delt deck /2 55*4- > Low row 50*3,65- > Shrugs plates 2*45*4 > Lock pulldown (lean forward, bend knees, reach upward) 35302525 > Lat pulldown /2 30304545 > Single Row 27222227- > NH Pulldown 2732rope+374247-52-- > After break stung, gonna sting; straight bar strict or extending? Iso from reverso harder than anticipated, will burn intramuscular right quick, needs reorder sooner than later; pulldown got too lite; 

Wed/Legs x10+ > Abs 1 twist 50 7090110 > Abs 2 rope stand bow? 7085100-100-- > Obliques plate 45*4- > Leg curl /2 30*4- > Calves 110*8 > Leg ext 70-*4 > Dead/ 50 5010150- > Hack Squat newp mules 50 7090110-L > Horizon 7090110130150170 > Give me it. Antibodies mine give. Supposed to 20* pero 10ocd; ESM methinks grinds their old steaks, locally sourced fosho, maybe less food chain gridlock? Sublimating indeed, does it. Burned out last night doms? 

Thu/push x20< > Treadmill 10 > Twist 50707070 > W/N Tricep 3030,30-30- > Pulldown rope, 3030 vbar 3030 > Lat /2 db 10151515- > Hoist 25252525- > Arn press 15303030 > Barrel deck 55*4 > Press 15303030 > Xpunch 15152025-kn > Incline press 70909090 > Treadmill? 20min fsr. > Put shoulders last for this reverse, or should first for iso tops? > 

Fri/push x10 flex > Twist 50 7090110 > Prchr /2 15303045 > Curl /2 pr 20304050- > EZ strict 2030405060- > Shrugz 50, (phone screen breaks)150, 150,150 > Rear delt /2 55 708585- > Chin-up N x6,x6 > WH row rope 5050, shortbar 7070 > Low row 100*4 > Lat pulldown 1530456075? > Treadmill? 

Sat/legs steady-state intervals > Treadmill warmup 10 > Incline 10 > Stairs 10  > Treadmill 10 > Incline 10 > /sit/ > Stairs 10 > Stretch floor 1. If I dry/cut tf out; Left rear delt deck did strain recouped today; need better left calf and right lunge, maybe batting cages? 

Week 6, rev, iso > #31 Heavy Mon/ Push > Treadmill 10 > Twist 30507090 > Trics 40405050 > Pulloverdown 30405060 > Pec deck 175-10,160-5,145-3, > Dips 10101010- > Press 607590-105- needs isometrics > Press /2 xpunch stst3535,knkn3550- > Hoist 2025,plates2545-45- > Arn press 606060-75- > Lat raise /2 plate 10101010- > Deberse v hacerse, doms from leg day obliques rear, cause/effect is stretching; 

Tue/ Pull  timing, x20 > Treadmill 10 > Brac curl 20303030- > Prchr 30*4- > Cable curl /2 15*3,20- > Rear delts /2 40454550-L > Row 45607590 > Shrugz 2x60*4 > Pulldown/over 40-5*4 > W Lat pd 30453035 > Row /2 20253035 > N pd kn50*3,65- > Treadmill 15 > Yester insoportable; glucose watch w atkins post lunch: 20 exact; was flippin till lh but d followed by 2r so idk. 

Wed/ Legs > Mule /2 50 7000110~ > Horizon Press 210-230*3- > Hack Squat ? > Rope bow 70808585 > Leg Ext 507090110? > Deadlift Am 50 100 150 > Leg Curl 30507090? > Heel Raise 170150130110- > Walking > Side Bends 45505560 > Twist 30507090- > Olvidé invertir a sesión; pienso deberlo a revertir; /next day: should’ve had more carbs on leg day, might’ve zombd home; quads glutes possibly stiff; 

Thu/Push x20 chase pump past 20? > Treadmill 10 > Twist 50707070- > Tricep 35*4~ > Pulldown 3535 Po 3535 > Lat raise /2 5555- > Hoist 20253035 > Shldr w press 30*4- > Pec deck 656565-5 65-5 > H press 555555-10 55+? > Low press 55*4 > Xpunch 222732-437-2 > Treadmill 15 > Stretching > Some betterment avoiding coffee only liquids, still over; home having et, election year four, election night day three, 250lbs up ten, lower BMI maybe, glutes abs improves, more abs spot training, the cable bows are tough, will improve time under tension, made some iso after delts reps, need to iso after others; Vinegar to masks; antioxidant; high press warmups; book on self trainer; 

Fri/ Pull > Treadmill? > Twist 30507090 > Concentric/2 10152025- > Prchr /2 1530303045- > EZ curl 30405060~ > Shrugs sm 100100150150- db 2*60 > Archer /2 35355050~ > N chinup? 6-6-6-6-6- > H row 50658095- > Low row 100*2:100*2; > Lat pulldown /2 30454545- > “Wreck everyone and leave.” t-shirt on tv; The devil in the details; face pull was a substitute last revision, will see success; vote how you want, I'm not gonna live there lolaf; gonna lay leg raises; 

Sat/Legs > 20 Treadmill /br > 15 Incline /br > 10 Stairs /br > X2; check > Ab chair 190- 230- > 230- iso > Rope bow 70meh 100- > Resistance for chunky abs, kindle books on training; 

Week 7 (mixed: FST, 60) > #37/48 Heavy Push > Treadmill 10 > Twist 50*4(iso) > Tricep 15n25n25w25n > Pulloverdown 30405060- > Hoist 35506565- > Lat 5 510-10- > Shldr press W 30507090- > Pec deck 40557085; 100-4 > Dips 10 101010- > Low press 45 607590- > 

WD pushups 10ct > 

Tue/ Pull x20 > Treadmill 10 > Cable concentric /2 10101515 > Prchr /2 30*4 > Pro curl 20203030 > Rear delt deck /2 (3p) 40404055- > Row 35506565 > Pulldownover 30 > Lat pulldown /2 30 304545- > Row /2 1520253035- > Treadmill

Wed /Legs  *10 > Treadmill 10 > Rope crunch 70708585 > Heels/calves 305070; > Side bends 35505050 > Deadz 50100150~ > Leg curl 30507090~ > Ext 70909090-? > Mule /2 50 7090110 > Toraik tehn-vel. You don’t have to learn to cook, just make one meal well, and then you can swap out this or that element, and progress by modularity, and working out is similar, work on one part or area, and move and change and adapt, once size is built and can be rebuilt, then muscle memory will contribute to recovery; Flex like a rockstar, stretch like a... 

Thu/ Push > Treadmill 10 > Twist+ 5070*3 > Trics 3040n3040w > Pulldown 4030*3 > Lat raise /2 10*4- > Hoist 3035*3 > W shldr press 30*5 > Pec deck 405555-4,70-3 > Xpunch 30353742 > Low press 15304560 > I have a feeling my front delts aren't going to grow without ISO going to have to do planks in them a.m. I think I want a 2xt but I have to get rid of this pot belly first cuz I feel like the longer shirt for guys with a spare tire looks like I swallowed a melon. Forced to talk to myself on an island, am I okay with not knowing the answers to something? 

Fri/ Pull > Treadmill cooldown > Prchr /2 1530303045 > Cable Curl 1-arm 10152025-30- > Twist 7090110130~ > Ez curl 2030405060 > Plate shrugs 2x25,45*3 > Archers 30*4 > N pulldown 50607085100 > Sup row 7590105120135- > Lat pd /2 46607590~ Need to work on static grip. Iso grip AM. 

Sat/ Legs > Treadmill 20min, incline 10min, stairs 10min, treadmill 20min, stairs 10min, stretchout >