power surge: chin-up maintenance; pma wiki update;

• — Supper battles
• delayed past 11 ??????
• delayed some cooked foods to next morning????? Thu
• — traditional targets:
• help kids on math, workout etc
  • Sat skating, cycling
• work proj
  • Sat 2h
  • Sun 30m
• standing:
  • Thu 30m
  • Fri 30m
  • Sun 1.5h
• stretch:
  • Sat 1m
  • Sun 30m@mrt
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk #90 to qualify if 15×4
  • Wed [piggyback] chin-up 10×3, 15×3
  • Fri [qualifies, thanks to commendable effort] chin-up 15×5 + 20 = 95
  • Sat sit-up and push for about 20min; chin-up 15×4, 10, 13, 15,2 = 100, well above the 90 qualifying criteria
  • Sun chin-up 20,15×3,10,15=90 qualifies due to 15×4
• CRE
  • Wed stairs x 1
  • Thu stairs G-18, 2+4
  • Sat slow jogg 4k

— boy’s evening time table

• — Fri (birthday)
• came home 11pm, played some iphone game till 11:30
• by 11:50, debating with parent about taking medication, and refusing to start passing stool (would take half an hour) or taking shower (would take another half an hour). Boy wanted to sleep as late as he wants, since next day is no school day.
• 12:50 – 1:18 shower
• 2am blowing hair dry
• — Sun 7 Aug
• by 11.15pm already finished stool, shower, so parents asked boy to aim for 11.30 sleep. Boy said 11.45 hopefully
• 12 am  blowing hair or applying skin medicine
• 12.15 sleeping

== diet