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    Recovery day
    sore as hell
    did backand core 30 (will do 29 tomorrow to finish)and counting my walk to train as exercise

    271 dares, 216 w ec. 525 day streak

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      Walked to gym more to get steps and do my planks in good air conditioning than anything else, lol.

      Abs and a bit of Back
      3 sets 5 Scapula pulls. Back was super sore but these felt good
      Back and Core 29 - I still cannot do star planks, but I can do a propper side plank now. The crunch things did not happen tho omg total fail. I did 100 heel taps as penance. Badge! But I will come back to this program again.
      Back and Biceps express - 15s, which felt heavy for curls but light for rows.



      271 dares, 216 w ec. 526 day streak

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        Happy Link badge.

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          HappyBadgeDay

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            Happy Badge Day!

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              Happy Badge Day!

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                Weekly update version doing this early to keep the self the fuck out of the kitchen, again.
                3 drinks out of 4 allowed - 1 day off gaming cider, 1 could not calm down post inventory cider, 1 gin and tonic at the movies
                4 lazy/recovery days (acceptable range here is 2-5)
                49/50+ miles FUCK. Need to be less lazy on days off and not save excess mileage for Saturday
                1970 average. 1600-1900 goal. Fail but, for week 1 of a diet this is not a horrific fail. I need to keep breakfast/hobbit breakfast at a combined 700 cals or less, not eat a thing (even a small thing) every time I get a cup of coffee, and get a bit more protein (average was 102g) to help keep me on point.
                2/2 heavy lift days with a side of extra dumbells

                Overall still feeling a bit but at least I am now hopeful that I may actually be able to get myself in check.

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                  Happy badge Day!!

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                    Thanks wjs mogster HellYeah80 sleep_twitch Nebulus

                    Active Rest day
                    Dare -situps, ec
                    Morning yoga
                    walk to train

                    272 dares, 217 w ec. 527 day streak

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                      Happy Badge Day!

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                        Happy badge day!

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                          Happy Badge Day.

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                            Congrats

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                              Thanks CODawn TheLibrarian Encourager Gee

                              Nia maintenance cycle, 3

                              Squat
                              1x45x12, 1x95x10, 3x135x8 (try 145 next), 1x95x10, 1x45x12
                              Barbell row
                              1x45x10, 3x65x6 (try 8 next), 1x45x10
                              Incline bench
                              Barbell (45) 8,6,6,4 - stay here/clean up
                              Hypertensions
                              3x25x12

                              ​​​​​​dare - leg swings - ec
                              chest and back light
                              Iron bar
                              ​​​​​

                              273 dares, 218 w ec. 528 day streak

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                                This week is strange, schedule wise, *and* I am in a mood to obliterate myself. Decided not to do 2 heavy lifting days back to back, tho. Did some remedial chest and back work instead.

                                Remedial Lifts
                                inverted rows, pull grip
                                3x5
                                Inverted rows, chin grip
                                3x5
                                chest press (machine)
                                50lbs, 5x5
                                Pec fly (machine)
                                40lbs, 3x10
                                pulldown -v wide grip
                                70lbs, 5x5
                                chest and shoulders light - like this one, need to remember it
                                dare - shoulder taps. No ec. Could of maybe pushed for it but just did easy 30/30


                                274 dares, 218 w ec. 529 day streak

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