Something for my workout for later

A full-body workout split is excellent for fat loss with muscle retention — especially if you train 3x per week with compound lifts. It's simple, time-efficient, and hits every major muscle group each session.

Let’s break it down:

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✅ Why Full-Body 3x/Week Works

• Trains every muscle multiple times/week → optimal for maintaining muscle

• Works well with a calorie deficit (less volume = less fatigue)

• Easy to recover from with proper rest/cardio days

• Great for beginners and intermediates, and even advanced lifters when cutting

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🧱 Best Compound Movements (Full-Body Focus)

These hit multiple muscle groups efficiently:

Movement Type	Best Compound Exercise(s)	Muscles Worked
Lower Body Push	Squat (back or front)	Quads, glutes, core
Lower Body Pull	Deadlift (conventional or RDL)	Hamstrings, glutes, back
Upper Body Push	Bench Press / Overhead Press	Chest, shoulders, triceps
Upper Body Pull	Pull-Ups / Barbell Rows	Back, biceps, grip
Core & Stabilizer	Plank / Hanging Leg Raise / Ab Rollout	Abs, lower back, stabilizers

You don’t need to hit all of these every day — just 4–6 exercises per workout with good recovery.

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🔁 Sample Full-Body Workout Plan (3 Days)

🗓 Weekly Split

Day	Workout
Monday	Full-Body A
Tuesday	Cardio (LISS or HIIT)
Wednesday	Full-Body B
Thursday	Cardio
Friday	Full-Body A
Saturday	Optional Walk / Recovery
Sunday	Rest

Alternate A and B each week (e.g., ABA → BAB → ABA, etc.)

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🏋️ Full-Body Workout A

Exercise	Sets × Reps	Notes
Barbell Back Squat	3–4 × 5–8	Focus on full range, core tight
Bench Press	3–4 × 6–10	Add weight when reps feel strong
Barbell Row	3 × 8–10	Keep back flat, control the eccentric
Hanging Leg Raises	3 × 10–15	Or substitute planks or ab wheel

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🏋️ Full-Body Workout B

Exercise	Sets × Reps	Notes
Deadlift (or RDL)	3–4 × 4–6	Heaviest lift, go hard but controlled
Overhead Press	3–4 × 6–10	Can alternate dumbbells/barbell
Pull-Ups / Lat Pulldown	3 × 8–12	Use band or machine if needed
Weighted Plank / Ab Rollout	3 × 30–45 sec / 10 reps	Great for core and shoulder stability

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💓 Cardio Days (Tue/Thu)

• LISS (Low-Intensity Steady-State): 30–45 min walk, bike, elliptical

• OR HIIT: 10–20 min sprint intervals (1:3 sprint:rest ratio)

• Keep it sustainable — goal is fat burning & recovery, not punishment

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🔄 How to Apply Progressive Overload Here

• Start with moderate weights and log your sets

• Every week, aim to:

  • Add 5 lbs to 1–2 lifts

  • OR add 1–2 reps per set

  • OR reduce rest time slightly

• Once a lift stalls for 2+ weeks, try changing grip, stance, or using a variation (e.g., front squat instead of back squat)

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💪 Final Tips

• Keep workouts under 60–75 minutes

• Prioritize form — full-body sessions are demanding

• Fuel well — full-body workouts + a cut = high protein and sleep needed

• Rest days matter — don’t train 5x full-body per week; 3 is optimal

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Want me to build this out as a Google Sheet with weights to log and progression guidelines? I can do that, or customize based on your current lifts/goals.

Something for my hair for later

That’s great to hear that the Duke Cannon Big Bourbon Beard Balm works well in your coarse African hair—many of those ingredients are fantastic for moisture, shine, and softness, especially in coarse or curly hair textures. If you’re interested in making your own version, you can definitely use a simplified or even customized blend based on what your hair likes best.

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🔬 Breakdown of Key Ingredients and Their Purpose:

Ingredient	Function
Shea Butter	Deep moisturizing, softens coarse hair, protects from dryness
Beeswax	Provides hold/structure to the balm, helps seal in moisture
Apricot Kernel Oil	Light, moisturizing oil rich in fatty acids
Cocoa Butter	Adds richness and moisture; gives a creamy texture
Argan Oil	High in Vitamin E, great for shine and softness
Jojoba Oil	Similar to natural scalp oils; balances sebum and nourishes
Mixed Tocopherols (Vitamin E)	Antioxidant, extends shelf life, supports scalp/skin health
Oak Moss Fragrance	Scent, doesn't impact hair health
Rosemary Extract	Scalp stimulant, adds mild antioxidant and antimicrobial properties
Calendula Extract	Soothing for scalp, anti-inflammatory
Buffalo Trace Bourbon	Branding/fragrance gimmick—minimal hair benefit

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✅ What You Should Use in Your DIY Balm:

To get the benefits and texture you like, stick with these core ingredients:

Base (50–60%):

• Shea Butter – Primary moisturizing base

• Cocoa Butter – Optional secondary butter for texture and richness

Wax (15–20%):

• Beeswax – For structure and hold; reduce if you want a softer balm

Oils (20–30%):

• Jojoba Oil

• Argan Oil

• Apricot Kernel Oil

Use a mix of all three, or just two depending on what you prefer/have access to.

Additives (Up to 5%):

• Vitamin E (Tocopherol) – Acts as a preservative and antioxidant

• Rosemary and Calendula Extracts – Optional, nice if you want scalp-soothing benefits

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❌ What You Can Safely Omit:

• Buffalo Trace Bourbon – Not necessary; more for scent/marketing than function

• Oak Moss Fragrance – You can replace with essential oils (e.g., cedarwood, sandalwood, or rosemary EO) for a custom scent or omit for unscented

• Calendula/Rosemary Extracts – Optional if you're looking to simplify or can't source them easily

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🧪 Sample DIY Recipe (Small Batch ~50g):

• Shea Butter – 20g

• Beeswax – 10g

• Argan Oil – 7g

• Jojoba Oil – 7g

• Apricot Kernel Oil – 4g

• Vitamin E Oil – 1g

• Essential Oil Blend (optional) – 1g (e.g., rosemary + cedarwood)

Instructions:

1. Melt the beeswax, shea butter, and cocoa butter (if using) in a double boiler.

2. Remove from heat, stir in oils and Vitamin E.

3. Add essential oils (if desired) once slightly cooled.

4. Pour into tin or jar and let solidify.

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🔁 Custom Tips for African Hair:

• Add castor oil (if you like heavier moisture/sealing)

• Use mango butter in place of cocoa for a lighter feel

• For extra slip, consider sweet almond oil or baobab oil

Let me know if you want help scaling this up, adjusting texture (harder/softer balm), or targeting specific issues like dryness, breakage, or scalp irritation.

this camping trip is shit

Nothing but constant discomfort. 

It's not like I wanted or asked to be here. the only reason I'm here is because it's my brother's birthday and it's one of the extremely rare times our family is going to be together all at once. 

So here's my designated bitching and whining: no privacy, little comfort, too hot, too humid, too much noise. I can never take air conditioning for granted again.

It's been too long since I lived in a home. Not just some house or dorm or stint for a few months or whatever—a bona fide home. A place of comfort and safety where I've made many happy memories. But I haven't had it since I left Connecticut in January 2021. Four and a half years of not having a place I can truly call home.

Census

 i will call you the census

we may swim cross the fog

and blink for moments seemed

thin and vaporous and twine

curling in a peculiar smoke

flattest lies this plane

of great green and gold leaves

that penetrates the eyes

as it feels an ocean you

beautiful and spinning

what formless shapes can i release

from parted lips that say

this will destroy you

to find heaven in the sun

may be another dimension

into greatest transcendental

for something like self-census

I have a dare for you

no internet for 24 hours

can you make it?