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Exercise note from appt with Jemal

Protein intake
1.2g/kg maintain (78g)
2g/kg grow (130g)

Proper diet is 70% of the battle.

Increase calorie intake as well, 2500 to 3000.
Recommend peanut butter scoop to shakes, or other nuts or good fats like avocado, pbj as a snack. That will add calories. Not a fan of weight gainers bc not as nutritious.

Deadlifts... Single best growth exercise as it incorporates every major muscle group.
Do 5 sets with 10 reps.

You can build a great workout around deadlifts.

Another good one is pull ups.
As for the core, if done properly needs rest like other groups.
Rest important between sets. Major group workout up to 2 mins. Minor up to 1 minute. You can get super sets in between rests.

Super sets are great. Recommend.

Steam room / sauna are both great for recovery.

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Sermon notes from Citw

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Today

Today David my brother in law who is visiting us for the summer, found a ticket on the train to Chicago. Soon after we arrived and left the train, a man came up asking for help in buying a ticket for the train. David had one! Praise God that this you g man now had this ticket, as God provides opportnities like this to impact the world in a positive way. Mom Reyes, my mom in law, told me a story about a homeless veteran who died outside in the winter months in Alexandria. She said that he was offered help and was off the streets for six months, but after that time he was back homeless. Mom said that the man, Jimmy, may have had trouble with his mind. He may have had trouble keeping a job in his state of mind. That's tragic.
Today at work, I was searching for a solution to a project, regarding calculating of shipping to Canada with Google Checkout, and was browsing in FireFox, with some search results open in a window. I was then about to open up an Internet Explorer window, which had some examples to resolve the issue at hand, though in XML code, which was different than what I use at work, but felt in my hear not to open that window, but to continue searching in FireFox. After continuing to search in FireFox, the next search result I opened included an example to Canada with the code which I use. Weeeeoeoeoeooewoowowowowowowoow owwoowowowo. Obedience to the Lord is woowowowowoowowoeooeooeooewoowo eowoowoeoowowwwowowowo awesome.