power surge? PMA knowledge refresh

• — Supper battles
• delayed past 11 ?????? Mon, Tue
• delayed some cooked foods to next morning????? Mon, Tue, Thu
• — traditional targets:
• work project
  • Sat 1h
• help kids on math, workout etc
  • Thu meimei swimming practice
• work proj
  • Mon 6h
• standing:
  • Mon 2h
  • Tue 30m at home, 30m ff
  • Thu 1h+30m
• stretch:
  • Mon 5m Merlion
  • Thu 15m@mrt
  • Fri 15m@mrt
  • Sat 15m@mrt
• muscle maintenance # in terms of current priority: flexible >▲upper-body strength >▼CRE #5/wk #95 to qualify if 15×4
  • Mon 40m weights@GBB
  • Tue chin-up 10,10,10
  • Fri 15×4, 10,10,10,10
  • Sat (started 10pm!) chin-up 15×4 #piggyback on prev day!
• CRE
  • Mon slow jogg 5.2k
  • Tue stairs 3; squat 6x; 600m jogg #piggyback on prev day!
  • Thu swim 850m
  • Fri stairs 2x

== diet
— Tue: morning some leftover veg + a slice of bread. In office had some fruits + milk till 3p. Had a pack of peanuts before heading out for 6pm movie. Came home 10pm and had fruits only. Waited until 11pm to finish the leftover veg.