Forgot to log: Breakfast (6:30AM)
2 eggs
1 bagel
1 tbsp butter
1/4 cup cheese
3/4 cup cottage cheese
1 tbsp honey
----Total: 848 Kcal, 39g fat, 77g carbs, 46 g protein
Snack (before run)
8 oz can chicken
----Total 240 Kcal, 4g fat, 4g carbs, 44g protein
Excellent work dude! Good call on breathing through the nose. It would be excellent to maintain that as much as you can. Same with walking as you need. Youâre still base building, and you donât want to push yourself too hard to the point that you end up base destroying. Repeated, sustainable efforts that slowly build are the name of the game.
That transition you speak of in the third mile is a common experience. Some folks call that âblowing out your first lungâ. It takes a little bit of time to get settled into a rhythm when it comes to longer duration cardio, getting our breathing regulated, getting our fuel source transitioned from carbs to fats, etc. Once we settle in, we can get in a pretty good haul.
I like that breakfast you came up with this morning too. Bagels can get a little iffy sometimes, but in general that was some solid fuel for a solid effort.
Lunch:
1 cup blueberry icecream (I earned it)
2 oz slab of mozzarella
7 mini sausages
a few mushrooms
10 Pretzel sticks
3 tbsp peanut butter
some Whipped cream
1 cup milk
----Total: 1400 Kcal, 94g fat, 88g carbs, 55g protein
Whipped cream with pretzels and peanut butter is really good. I aimed to eat a big meal but ate a little more than I would have liked. Woodwork later should cancel out a few calories. 891 left for the day, I try to keep about 1000 for dinner.
never mind, no need, Didnt eat most of the peanut butter whipped cream mixture because stomach said no to either it or something else I ate.
Snack:
1 granola bar
1 âstrawberryâ (the main ingredient is apple, not strawberry?) fruit strip
1/3 cup Chex mix with 1/2 tbsp butter
----Total: 316 Kcal, 13g fat, 47g carbs, 3g protein
I finished the stand. It looks⊠well⊠It works, anyway 
. It actually doesnât look too bad,
Dinner:
2 cups spaghetti
5 oz ground beef
2 oz sauteéd mushrooms
1/8 cup spaghetti sauce
1 slice butter bread
----Total: 1088 Kcal, 33g fat, 134g carbs, 60g protein
DAY TOTAL: 3701 Kcals, 166g fat, 344g carbs, 202g protein
I think iâm going to start wearing my glasses more. My near-sightedness is getting worse. I know I should be able to read certain things, I remember being able too, but now I canât. Its frustrating. Part of it is not wearing my glasses like I should be (I donât know why that affects the progression, but, I might as well wear them.). My prescription is getting old. Over a year old now, and they could work a lot better. They werenât perfect to begin with, but for some reason I didnât say anything.
I guess my fate is sealed. Im gonna be a jacked nerd with glasses. 
In another lifetime, I was an ophthalmic technologist. Wearing/not wearing your glasses has nothing to do with your vision changing; a nearsighted eye is an eye whose lens and cornea are too strong and cause your eye to focus in front of the retina. A different way of looking at it is that itâs an eye thatâs too long. Your eye will continue growing in length (youâll become increasingly nearsighted) until age 21, give or take.
Thatâs what I was thinking. Nevertheless, I probably will wear my glasses more. I like seeing good, yâknow?
July 9rd, W2D3 - E day (rucking)
Todays training will be a 40 minute ruck with 33lbs
Todayâs assignments:
Sew 1 row of squares on
Link one handful of links on
Breakfast:
2 eggs
1/4 cup shredded cheese
1 bagel
5/4 cup whole milk greek yogurt
2 strawberries
1/2 tbsp honey
âTotal: 832 Kcal, 35g fat, 74g carbs, 54g protein
I was going to ruck today, but I think i got an equivalent workout in. I was helping my brother do a concrete side-job, i broke up some concrete, moved some pieces to the tart, filled buckets of water, made up a little bit of concrete, moved 80lb and 50lb bags of the concrete powder over some distances. Power Clean movement is very functional.
Snack (10 AM)
1 packet protein oatmeal
5 Royal Dansk Butter Cookies
1 cup milk
----Total: 520 Kcal, 19g fat, 67g carbs, 22g protein
Lunch:
1 cup blueberry Ice cream
18 potato chips
2/3 cup spaghetti
1/4 cup shredded cheese
1 cup orange juice
----Total: 912 Kcal, 38g fat, 138g carbs, 22g protein
Dinner:
1 fried chicken thigh
2 fried chicken wings
2.5 cups orange juice
4 mozzarella sticks
----Total 1238 Kcal, 60g fat, 141g carbs, 61g protein
DAYS TOTAL: 3502 Kcal, 152g fat, 373g carbs, 158g protein
I started some chemistry practice. I actually have a good amount of lab glassware due to previous stuff I did with mint and citrus peels, among other things like with copper. If anyone cares, I have a steam reflux type apparatus. I have a 3 neck boiling flask, one end has a thermometer attachment, the middle neck has 2 condenser columns (one straight neck w/o cooling jacket, one vigreux/fractionating column) with a piece on top thatâs the bottom of a broken seperatory funnel that allows for less air to come in, but allowing gas to escape (but not an airlock). The third end has a biomass flask with about 50g copper wire in it, and is stopped at the end. The boiling flask has 500ml water and 60g salt (not a predetermined amount, just an amount). My hypothesis is that the oxygen in the flask and the steam with oxidize the copper, and due to waterâs ability to capture small particles in its vapour, salt (Sodium Chloride) will react with the Copper Oxide and Form copper chloride. If this reaction works, then the equation will be CuO+NaCl (aq) => CuCl2 + NaO, which will quickly react with the water to form NaOH (?)
This also might not work, due to copper being lower in the electrochemical series than sodium. If a blue/green compound is formed, it can be tested by seeing if it is soluble in water. If it is, it is likely copper chloride. If not, it is likely copper carbonate.
Water Bottle Review No.1
Deer Park Spring Water (500ml bottle)
ID Code (found on the bottom of the bottle): NE 400
Bottled 2022
Springs:
New Tripoli
Foster Twp
Newmanstown
South Coventry
Pine Grove
Hegins
Bangor
Womelsdorg
Bloomsbury
and/or
Oakland
Rating: 9/10 Very good water, very wet and hydrating, and not dry like some other times. Could be a little more mellowed.
Water Bottle Review No.2
Deer Park Spring Water (500ml bottle)
ID Code (found on the bottom of the bottle): NE 423A
Bottled 2022
Springs:
New Tripoli
Foster Twp
Newmanstown
South Coventry
Pine Grove
Hegins
Bangor
Womelsdorg
Bloomsbury
and/or
Oakland
Rating: 6/10. Good at first, but weird sour aftertaste in back of throat. Not very scrumptitious water if I do say so myself. Also I think it puts my teeth on edge a bit.
July 10st, W2D4 SE day
I think Im actually sleeping better. If I woke up in the middle of the night, i canât remember. I think Iâve had a few nights recently where I went to sleep, and woke up in the morning at the correct time. I think this is an effect of doing these long endurance sessions?
Todayâs SE workout will be 2 circuits of 30 reps. For dips I will use my feet to give myself a boost at the bottom, like @T3hPwnisher said.
Lots of stuff today. I will finish sewing the row of squares I started yesterday, and do a small handful of links for my chainmaille.
I will be able to go to the local book bonanza today. This year theyâve received the most book donations theyâve ever had. Iâm hoping I might be able to find any of the Tactical barbell books, or some textbooks on chemistry and maybe physics. Last year I got a few Bibles.
I will start up my steam reflux today. It will be determined if the hypothesis was correct.
Breakfast:
2 eggs
1/4 cup shredded cheese
1 bagel
5/4 cup whole Greek yogurt
2 strawberries
1/2 tbsp honey
----Total: 832 Kcal, 35g fat, 74g carbs, 54g protein
The hypothesis was incorrect. After running the system for a few hours, no noticeable change occurred to the copper wire. If an acid were used, like acetic acid (conc. vinegar), it would have successfully corroded the copper, and formed the corresponding copper salt.
Next project: making Acetone from washing soda, vinegar, and plaster of paris. (Na2CO3, CH3OOH, CaSO4).
A solution of Sodium Carbonate (washing soda) is made. Plaster of Paris is then added, and a double displacement reaction occurs. Na2CO3 + CaSO4 => Na2SO4 + CaCO3
A stoichiometric (equal atomic amount) will be used, with a slight excess of Na2CO3 to insure reaction completion. The product mixture will then be Washed thoroughly with water to wash out any extra sodium carbonate and the sodium sulphate. The remaining solid is Calcium Carbonate. The Calcium Carbonate will than be dissolved in 5% acetic acid (white vinegar), to make Calcium Acetate. When everything has dissolved, the solution will then be dried to obtain the Calcium Acetate. This will then be dry distilled to obtain Acetone in the receiving flask, leaving calcium carbonate in the boiling flask, which can be reused to form more acetone.
Lunch:
2 chicken breasts
2 cups chocolate milk
----Total: 1143 Kcal, 54g fat, 77g carbs, 58 protein
Went to local book bonanza. Got 2 books on chemistry (not really textbooks per se, but they are very similar. Its not like those nation geographic books that donât teach you anything), and 3 DVDs of the Andy Griffith show. Total: $8 (cheaper than I thought). The Dvds cost 2 dollars a piece, and the books 1 dollar a piece. The last day of the event you can get as many books as you want for $5.
Bought another book. 1974-1975 55th edition CRC Handbook of Chemistry and Physics. 2 dollars. weighs 6 pounds
Oh yeah, I still gotta workout today. Il do that in about 15 minutes
Dinner:
Double cheeseburger
25 fries
12 oz can of root beer
----Total: 1282 Kcal, 62g fat. 133g carbs, 51g protein
Workout complete. 3 circuits of 40 reps next week⊠lets see if I can be able to do that many pushups.
When doing pushups today, the reps werenât easy feeling. I had the strength, but they felt hard.