Exercise	Weight	Set 1, reps	Set 2	Set 3
Squats	47.5 lbs/side	10	12	14
Plate Calf Raise	30 lbs/side	16	18	20
Abductor	145 lbs	12	14	16
Adductor	145 lbs	14	14	16
Seated Plate Dip	57.5 lbs/side	10	12	14
Preacher Curl	40 lbs	10	12	14
Rotator Cuff Twist	12.5 lbs/side	8	10	14
Ab Machine	100 lbs	12	14	16
Stairmaster	5 minutes	34 calories	7 flights	fall down, pass out

Notes

I really...really...did not want to go to the gym today. Been feeling like crap all week; didn't get crap done since Wednesday.

But I ended up lifting just short of 14 tons (20 lbs short)...any day I work legs is a good day for volume LOL.

I did notice that I set up today w/o any chest work: no biggie, I'll consider it a break.

I got my MCT oil today (ordered two weeks ago); mixed a spoonful (IDK the difference between a tablespoon and a teaspoon) into some coffee and iced it down. Tried a sip on it's own and it doesn't taste bad at all. I don't know if it was the coolness of the ice, the coffee, or the MCT itself, but I was dead walking in the door, and halfway through the coffee I recovered a bit. I also ate a banana and a spoonful of peanut butter mixed up.

I had aimed at 15 minutes of cardio on the stairmaster, but since I took two breaks in the first 5 minutes, I figgered I was done for the day ;>

And who was working out right behind the damn machine? The hot little Latina that works the front desk. Great, she has already seen me walk in with a dirty grey neckbeard, and now she sees my fat old ass collapsing after 5 minutes on the chick machine?????!?!? NOOOOOOooooooooo!

Pleeeeeeze babeeeee I already lifted 14 tons today!

I KNOW I'm not at the gym to pick up, but I think I'll start shaving a little better before I go in ;>

---

Follow my curation trail, More Info

---

My Books

Home To Texas: Recollections of a Texas Badman

The Effects Of Hoover's Bureaucratic Tactics On COINTELPRO Operations

---

Join our @informationwar Curation Trail

• Our purpose is to encourage posts discussing Information War, Propaganda, Disinformation and other false narratives. We currently have over 7,500 Steem Power and 20+ people following the curation trail to support our mission
• Join our discord and chat with 250+ fellow Informationwar Activists
• Tutorials on all ways to support us and useful resources here
• My INDEX of informationwar writing