1. Reverse lunges x20
2. Body weight squats x20
3. Calf raises x20
4. Lateral lunges x20
5. Single leg hip hinges x20
6. Curtsy lunges x20
7. Kickstand squats x20
8. Pogo hops x20
9. Split squats x20
10. Horse Stance x60secs
11. Single leg lifts x20
12. Lateral leg lifts x20
13. Medial leg lifts x20
14. Kickbacks x20

Alcohol messes with recovery, which messes with the consistency and cumulative efforts for the hard goal

I will not give up on the fasting.

A few years ago, I tried ADF and I was looking for FAST results. It wont work that way. I got discouraged. It wont work that way.

The goal is going to be to keep going at it.

Be serious and dont take shortcuts with your fasting. Don’t cheat.

Ways to not crash out

• Eat a lot of protein. Like, a lot of.
• Weight lift

Attempt 3 day fasts more often. Maybe longer.

I am going to try something new as I close this year. A Mental Refresh. The mental aspect is something I have not focussed on a lot. But I think it’s time for focussing on the mental aspect to change my identity.

I have been on autopilot. Just trying to “do” stuff. But I need something like cognitive behavioral therapy to change my perspective on fasting, and loosing weight and building my body forever.

I suspect I will come up with more blog posts as I do this process.

What I am hoping to get out of this is a constant mental push for me. The ULTIMATE discipline as I smith my new rolex. I

I have spent time on the PHYSICALITY of it. I ran a fucking MARATHON.

Now I need to focus more on the MENTAL FORTITUDE not only for my health, but also as I navigate my career and other things.

I need control. I need to feel like my body is not broken.

I really need to eliminate the insulin in my body. I have way too much insulin. I still feel like I have insulin swishing around.

I am going to keep going

Chatgpt

I have been trying to use chatgpt to understand this. It has been helping.

I am so done. There is something broken with my brain. Why can I not push this forward? I keep consuming material. And I keep consuming bad food and booze.

Do I have such little self control? Is that it?

Andrew D. Huberman, Ph.D.

@hubermanlab
This from 
@bretcontreras
 who is recently a guest on the Huberman lab podcast discussing resistance training. With proper intensity, 6-7 (work) sets per muscle group per week appears optimal. This squares with my experience. Even fewer sets (3-4)  if you go to failure.

Damn, this is a wake up statement.

You CANNOT miss a week. Because it will take you 2 weeks to come back.

No matter what, you will lift for 40-45 mins 2 times per week. Or no matter what you will run 3 times for 30 mins every week. If you can (and want) to do more, great, do it.

Andy Baker
@BakerBarbell
If you find that you are missing 1-2 weeks of training at multiple points during the year because “things got crazy” or “life got in the way” you need to accept the fact that you just aren’t gonna make much progress beyond a certain point.  

Especially once you hit the two week mark of time out of the gym then some significant detraining is gonna creep in.  

It will take you roughly 2x that amount of time to make up that lost ground.  

If you miss 6 weeks of training, it’ll take you roughly 12 weeks to recoup that lost  ground.  

Thats 1/3 of your year gone.

Hybrid Athlete Guy
@hybridathlete8
This is the primary reason that most of you never make any real progress, whether it's lifting, running, or whatever.

No consistency and lots of excuses. Or trying to do too much to start and not building the habit first.

3 days per week for 12 months is FAR better than a cycle of 5-6 days per week for 4-6 weeks followed by 1-3 weeks of nothing.

The easiest way to break this cycle is to commit to a minimum each week and never, outside of extreme circumstances, break it.

Example: No matter what, you will lift for 40-45 mins 2 times per week. Or no matter what you will run 3 times for 30 mins every week. If you can (and want) to do more, great, do it. 

But never go a week without at least hitting your minimum.

Veggies and sausage. I can eat that ANYWHERE in the city