#tho i also need to put it down and like. figure out my insulin situation. i am. fully in debt rn.

[hyah-lian]

I have been in program prep hell, and anxiety alley, and today is program day and I'm like Hm Yes. Perfect time to start rewatching that 8+ hour series on the history of antibiotics

[mmjjbbaannkkss]

2019 August 12-18 Resistance and Growth

"Get to a point where thoughts are like thieves coming in an empty house...there's nothing to take" - Sam Harris

UPDATE

Phone died Thursday. Will be back Mon or Thu. AC too arid, had to open windows. Off days I’m going to carb cycle the dumb keto, between carbs and aminos one day, and bacon the next, making sure the carbs+aminos are the day before going back as a zero-fat cleanse day, maybe a wheatgrass smoothie, prolly not. Ice pack on my eyes, excellent idea. 

About to post this, @225lbs, that’s at least 10lbs down in 1 week, cardio has been uphill 5min, flat 5min, but go easy on yourself, 1min/1min, I was made for hiking 1hr at a time, know your ability. Also that’s from 10 days of (30min cardio, long sessions, +30min cardio again) and I’m taking a week off right now. Eating natural antihistamines and resetting. Resuming Thursday, but’ll post Sunday something rando. 

NOTES/TIPS

Supermarket parking lot, a black guy the size of a Chicago bear, he’s having a conversation with his wife and cart-bound toddler, and every few words he says ‘hey a white guy’ like 3-4 times, like I’m in the wild --- it still snows, the sun also sets --- some recover easily from high volume, to work quick between melts, or hike before snow -- lineages differ, if forced to do low rep PRs every day, the stress and the hypertrophy would tear at my tendons; 

Not a decathlon, maintenance, it depends on how you do conditioning >> if you’re in a cut, carbs have to be maintenance and very regular, like feeding a dog, same times every day, if you’re in a bulk the training sessions have to be scheduled too >> Dave Palumbo video just said as much in saying carbs and insulin >> glucose control > need water that dry/shred people, low af BMI ppl, just might not have at the moment or can’t carb up the day of the show.

Get bitchy after a workout, the human body is designed to digest carbs from plants, grains, some water-dissolvable fibers, etc, so that we can eat small doses and metabolize efficiently, and that’s a modern truth, even if you’re binging white sugar, and when blood-sugar drops the body goes into hypoglycemia (hypo = low, hyper = high), even if you’re big, even if you’re exercising, a lifestyle pattern, meal patterns, exercise patterns, or you get bitchy, and that’s a good thing. Pain is informative. Emotion is natural. The evolutionary response; and then apathy/lethargy takes exercise out of the equation. My rice cooker has an egg basket, steam makes peeling easy, I hate rice and eggs, but the rice is low fat during scheduled carb intakes, and one eggwhite makes a healthy appetizer, and egg yolk has essential nutrients. 

The body doesn’t want to be 0%BMI, and when you’re training, it doesn’t want to reduce BMI. So there’s trapped on an island ketosis, which will bring on literal insanity, or delicate CICO adjustment, and being full (satiated) but digesting the fiber before a workout to not be literally bloated, and digesting the fat before a workout so that you don’t figuratively need an oil change. A lot of instagram posts say eat fruit before a workout, but that might be their between full meals snack, and usually don’t have heavy fruits like mangoes or bananas, but more light fruits like oranges and strawberries, before a workout. And the level of acidity before a workout is also personal. 

Hypertrophy is growth of muscle, hypoplasia is new muscle at the cellular level. Quitting a steady exercise lifestyle, will see dramatic muscle loss, this could be why DOMS doesn’t occur with experience, and taking vacation will hurt the first day back at the gym, because the nervous system resets and the connections have to be rebuilt for task/work, so things like cardio, yoga, taiji, etc active recovery should actually be an active lifestyle, and then empty calories add-up when less muscle and less active. 

I’m going to eat more antihistamines my eyes and nose are itchy, UPDATE honey-infused vinaigrette, tomatoes, and spinach help, ancestors didn’t eat as many eggs as me, and would like more grits. 

TRAINING REPORT / STATS

#xvi7 Slow Push  /lb

Treadmill warmup 5^|5_ 30min >> Shldr Press 3+x 6 /10305070 >> DB front Raise 4x 6 /2*10,10,10,10 >> DB Lat Raise 4x 6 / 5,10,1010 >> BB Flat Bench incl1 4x 6 /100100w100w100 >> Incl (low) DB Bench 3x 8 /35,45,55 >> Pec Deck 3x 8 /100,115,130145,160- >> Dips 3x 8 /888-8- >> Pullover 4x 8 /35355050 >> Triceps 3*10 /25,35,50,65- >> Twist 3*10/null, lat stretch >> Planks? Called it: 3x 15ct >> Treadmill 30 min 5_/5^

Carrots? Sitw:stand-db-horiz-row; ok that's the indoor winter wicking one, not the humidity August one; wanting to ice my head/face, Inferi & Flub, maybe Job For A Cowboy, would be an epic show. So funning hungry, headed shower, home == before dips, didn’t do any pull/back warmups, tweaked back jumping around like an idiot or just exhausting myself, and the knot wouldn’t pop until mid standing-pullovers, with back to rig, nerves tangled-up with the lat-spread toward/into ribs, can’t CICO sunday, maybe to skip a meal Saturday night in lieu of socialising, idk, update, slow reps kinda proud of pec decks and incline bench, am hoping 12x150lbs molasses is more impressive than 200x2 kipped - have to stop doing front raises at wall, it’s waves the center of balance too forward makes jenky back bullshit, maybe emptyhanded arm raises (read: taiji that I always put off) will train the bicep-lats trail. Carrots nuked (way less than the potato time) with vanilla yogurt was meh, pre workout snack.

#8 FST Pull  /

Treadmill warmup 30min 5^/5_ >> Wide Lat Pulldown 7x7/60,7575,9090,105 >> Palms-In Pulldown 7x7/100100,12012121212 >> DB 1-Arm Row 7x7/LR15?202530355065 >> Straight Pulldown 7x7/20253035505050 >> Row 7x7/6075757590,105,120 >> DB Shrug 7x7/2*60606060606060 >> Delt Deck Fly 7x7/10152025:252530- >> Supine Straight Curl 7x7/203040404040404040 >> Preacher Curl 7x7/20304050658095 >> Preacher Hammer 7x7/30303030304040- >> Treadmill cooldown null

Meh, prolly the worst session ever. 

#xvi9 Slow Legs  

Treadmill 30min 5_/5^ >> Side Bends 3x 8/254545 >> Plate Squat 3x 6 000 >> Hack Squat 3x 6/202020 >> Deadlift+Curl 3x 8 / 203040 >> Horizon Press 3x 8/30507090,1113 >> LR Leg Ext 3x 8/10305070 >> LR Leg Curl 3x 8/7090110130 >> LR Heel Raise 3x 8. 30507090 >> Tri-bar Crunch 3x 1050607085- >> Chair Shoulder ropes 4*25/60/252525-25- >> Incl treadmill 5_/5^

Tried leg day for DOMS, hamstrings only stiff, hiking everyday cutting, every meal not snack, session break for noise situation, breaks b/w stations supersets b/c set splits are rare; side bends same, crowded plate squats, hack squats glutes up quads activate, deadlifts on target, curls better but harder on core, on display charged hamstrings -- omg leg extensions and curls having progress super psyched about, weeks after quad to knee sprain...to be curt, an ego setback, eyes dry from staring or tired, schadenfreude for dude’s throwing shit, not just dropping, idk sees old shit me lift everyday a beleaguered scandinavian volume trainer, low bp and slow, as got to be in a way -- in my defense, coffee salt cardio, blue veins and pale looks zombie to southerners, and’ve only been gymming, what 4 years, tho wish it was 14 years, 180 2000, almost 240 2015, 225 Aug 2019 cardio and oxygen efficiency optimal --  besides the point, burnt abs = stamina abs, so did slow cable downs for size then fast reps - after cardio eyes fried. 

#10 FST Push  /lbs

Treadmill 30min 5_/5^

DB Flat Bench 7*7/60606060,100100100

Rehang plates, in a commercial, commercial ends, phone bricks. Good exercise set too.