idk if the bmr + weight goal shit is accurate, idk if i'm that active but i said 'moderately active', at least enough so to be working up a nice shoulder injury
and no i didnt have trader fn joe's chana masala, it was from kismet restaurant, there's just nothing to compare here, it was probably better overall quality and macro wise
would be nice to correlate this with its cost
overall this was not a very expensive day of eating e.g. the vegetables, beans, tofu, eggs, are relatively cheap
more expensive was the feta, obviously
shit is tedious tho rly
a monument to my obsession
not divided by meals but you can guess, in chronological order, meal frequency every 3 hours or so, 400-1000 kcal/meal
didn't eat meat (flesh) today but ate eggs, goat cheese, not bad tho, oh yeah had a small piece of co-worker's kebab, whooops
quiz time: had a random, surprisingly gross (watery) poo at 12:15PM, was it caused by
A. drink of rye, turkey and gravy from last night (9:30PM, too late)
B. sesame oil in my broccoli salad
C. stress and (1) coffee (I only had tea as far as noon, but I ended up having 2-3 cups in the afternoon! Sad!)
quiz time 2: my soon to be chronic shoulder problems are from
A. excessive internal rotation in pulling/pressing
B. dipping too low
C. QDR pushups
D. A, B, and C ramped up too quickly with not enough sleep rest or stretching to accomodate
when you try and ramp up training, food sleep and mobbing has to go up as well, it just has to
today's training
warmup:
1. banded shoulder stretches, don't need to elaborate
"scap" pullups e.g. just initiation pullups x 10 + bw pullup x3
overhead squat w bands, a bunch of shoulder circles, etc.
2. overhead squat narrow x10 w band, wide stance x 10
with 30lbs bar: squat x10, good morning x10, single leg squat x10 ea leg (hard!)
3. baseball to . . . calves, hams, ass, t-spine, traps, lats, seratus anterior or whatever, pecs, shoulders (sub-scap blah blah blah) (10 passes each, roughly)
my calves are so fucking tight they need daily attention
squat
45x5, 95x5, 135x5,165x5
185x5x3
balance isn't great here and neither is rhythm, still getting back in the groove, my depth puts a lot of pressure on calves and i wasn't sure if glutes were really working much so i did some pause squats
with a rhythm of 2-2-2, pause above parallel - at parallel - below parallel
135x3x3
tried to do horse stance pause squat, didnt realize i didnt have clips on, almost had one plate fall off til coworker alerted me, fuck, had dumbass tall bulky guy doing back-flexed deadlifts with 225 stare at me like I was the idiot;
funny how you reduce ppl to their form in the gym, michael is king of this, but I wonder what I'd have to say to most ppl anyways
rly watching this person do muscle ups and thinking about what to say to them, not that they'd ever ask or care for my opinion
yesterday a guy asked me how to do barbell rows lol
(push) press
45x5, 65x5x2
yes even at this intensity my shoulders hurt quite a bit
i also started to feel delirious and stressed
to the effect of
'wtf am i doing in this gym with these hurt shoulders ah im so fucking dehydrated i need to sit down also i need to do mobility and fix this and try another set with more external rotation ahhhhhhh'
after that coworker and i did hypers: BWx10+30 second hold x 3; the saving grace of this workout
we were goona go do stretches and movement stuff in the HPZ but it was in use
oh well
here's the real info
im going to develop secret squat exercises for foot/lower body control, inspired by the wrist/knuckle/rocking/fingertip pushup exercises performed by gymnasts,
like single toe squats, heel squats, side foot squats, etc.
you'll see
oh yeah im supposed to read and become an academic and think deeply about my political beliefs
and read and research everything
brb not sleeping
"fucking idiot" - stan efferding
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