power surge? prune blog printout;
ROTI priorities: work a bit

—

• reviewed SRS
• — Supper battles
• minimal supper (below 300 cal) no starch?
• supper as effective work stress relief?
• delayed past 11 and below 600 cal without a dinner? Fri
• skipped leftovers to next day?
• — traditional targets:
• QQ:
  • Sat: 1H py
  • Sun: 30m on “bad programming”
• standing:
  • Tue 2H + 1H
  • Wed 3h
  • Fri 2h
  • Sun 2h
• help kids on workout, math, etc
  • 3 story cube sessions
  • Sun: chasing with meimei
• weekend office project: 0m
• stretch:
  • Mon 30m lotus@mrt
  • Tue 15-20m yoga@ACM + 30m lotus@MRT
  • Wed 15m lotus@mrt
  • Thu 30m lotus@mrt
  • Fri 30m lotus with meimei
  • Sat 60m lotus with meimei + mrt
  • Sun 60m realYoga
• muscle endurance + strength 10m # in terms of current priority: ▲flexible  > ▲strength > ▼endurance
  • Mon chin-up 20 + 5 + 5 + 10 + 5 + 5 thin-bar + 10 square bar + half 10
  • Tue chin-up 5+5 thin-bar + 10
  • Wed chin-up 10 + 10 thin-bar
  • Thu chin-up 20
  • Fri chin-up 6 + 20 + 10
  • Sat chin-up 5×4 + 20 in-one-go, push-up 20 x 3
  • Sun chin-up 5
• cardio
  • Mon rope 460 [about 9 flights], squat 30
  • Tue squat 30 + 20, jogging 500m, stairs x 1
  • Wed squat 40 + 20
  • Thu rope 550 (about 11 flights), squat 50+20,
  • Fri sq 20+40 + 10, 2km jog
  • Sat 400m chasing with meimei
  • Sun lunges x 2 rounds (~ 10 flights); stairs x 3; squat 40

== diet