- Drinking
	- black coffee
	- coconut water 
	  with barley grass powder
- Eating
	- Greek yogurt 
	  with cocoa powder and blueberries

- Drinking
	- black coffee
	- coconut water 
	  with barley grass powder
- Eating
	- Cantonese roast meat rice
	  with roast duck, pork, egg and vegetables
	- spicy fried chicken drumstick
	- milk cheese walnut bread
	- many many biscuits

- Drinking
	- coconut water 
	  with barley grass powder
	- coca cola
- Eating
	- Greek yogurt 
	  with cocoa powder and blueberries
	- skinless chicken thigh 
	  with pepper salt and some pumpkin
	- peking duck rolls, chicken burgers and open cod sandwich

- Drinking
	- black coffee
	- peach oolong milk tea
- Eating
	- some pumpkin and sweet potato
	- peking duck & vegetable roll (dnv!)
	- banana cake
	  ![image|150](log/eating_20260917.jpg)
	- ramen, rice and gyoza (💣)
	  ![image|150](log/eating_20260917_1.jpg)
	- 2 pluots

- Drinking
	- ~~beer~~ aerocano
	- milk latte 
	  with salted cheese and soy powder
- Eating
	- some potato and purple sweet potato
	- skinless chicken thigh 
	  with pepper salt and garlic
	- peking duck & vegetables sandwich 
	- durian cheese bread & triple cheese and cashew bagel
	    ![image|200](log/eating_20260916.jpg)

- Drinking
	- black coffee
	- coconut water 
	  with barley grass powder
- Eating
	- Greek yogurt 
	  with cocoa powder and blueberries
	- milk cheese walnut bread
	- chicken breast 
	  marinated with black pepper
	- skinless chicken pieces
	  with pepper salt and garlic
	- traditional Shanghai-style pastries
	    ![image|150](log/eating_20260915.jpg)

- Drinking
	- black coffee
	- coconut water 
	  with barley grass powder
	- coca cola
- Eating
	- Greek yogurt 
	  with cocoa powder and blueberries
	- chicken breast 
	  marinated with black pepper
	- milk cheese walnut bread
	- ramen 
	  with black garlic in creamy chicken broth
	- vegetables 
	  with crushed nuts and sesame sauce
	  ![image|150](log/eating_20260914.jpg)

- Drinking
	- black coffee
	- coconut water 
	  with barley grass powder
- Eating
	- Greek yogurt 
	  with cocoa powder and blueberries
	- chicken breast 
	  marinated with black pepper
	- skinless chicken thigh 
	  with pepper salt and garlic
	- some pumpkin, potato, sweet potato, purple sweet potato
	- milk-skin iced milk cake
	  ![image|150](log/eating_20260913.jpg)

Today

o músculo no lugar onde tomei a vacina inchou, e agora não consigo parar de admirar meu músculo fake kkkkk

depois de comer um ramen com arroz e guioza, cheguei em casa e apaguei de tanto sono depois de tanto carboidrato.
depois de um tempo consegui levantar, lavei roupa, passei aspirador, arrumei as coisas e aspirei a cama.  
aí acordei dnv!

hoje fui tomar vacina e não fui pra academia.  
fiquei com uma sensação de vazio por dentro.  
toda vez que fico assim, dá vontade de terminar.

mas das outras vezes que eu ficava assim, me sentia muito inquieta também. hoje não.
mesmo ainda ficando no Instagram sem rumo, sinto que já não procuro mais apoio ali.
tchau então.
(depois eu apaguei o app do Instagram.)

finalmente consegui largar a pele de frango!
porque agora lavar a panela é muito menos sofrido. (eu odeio aquela camada grossa de gordura que fica grudada e é um saco de esfregar.) 
e também senti que minha pele anda ficando menos oleosa. 
mas não é que eu nunca mais vá comer, tá? até porque… quem resiste à pele de frango no yakitori? 😋

ahhh eu acabei de cair numa pegadinha!!
uma amiga falou: "vamos fingir que somos o Doraemon e jogar pedra, papel e tesoura. com a mão fechada e a palma virada pra baixo é tesoura, virada pra cima é papel e virada pra dentro é pedra, né?"

a gente começou a jogar:
eu: 
![image|75](shards/shards_20260914.jpg)
ela: 🖐️

descobri um truquezinho pra pensar menos antes de ir pra academia 😌  
na hora de trocar de roupa, eu só conto até seis: peguei seis coisas? pronto, peguei tudo.  
porque sutiã, calcinha, calça, camiseta, luvas e meias são seis coisas!  
assim eu não esqueço as luvas nem percebo no meio que faltou alguma coisa kkkkk

hoje fui ver **[The Forest for the Trees](https://letterboxd.com/film/the-forest-for-the-trees/)**.

me lembrou bastante os filmes do Rohmer que tenho visto ultimamente. tanto este filme quanto os do Rohmer ficam observando um certo tipo de natureza humana.

o que ficou pra mim é que se envolver demais em qualquer relação e projetar coisas demais nela é meio inútil. primeiro você precisa se dar muito, muito amor. só quando esse amor transborda é que dá pra oferecer alguma coisa aos outros.

a personalidade dela parece aquela planta que ela tenta colocar na prateleira presa à parede: a prateleira já não aguenta mais o peso e fica ali, prestes a ceder.

em vários momentos, a protagonista tenta encontrar uma saída. liga pra mãe, mas acaba tendo que tranquilizá-la porque ela começa a achar que aconteceu alguma coisa. tenta desabafar com uma colega, mas alguém aparece no meio da conversa e interrompe tudo.

e ainda tem todas aquelas coisas que ela ouve sem querer e nem precisava ter ouvido, os momentos em que se mete demais na vida dos outros... quando o filme coloca a gente ali só como espectador, tudo vira uma sequência de situações constrangedoras.

mas, no fim, e daí? dá pra sair de qualquer coisa.

toda vez que vejo um "This blog is crafted with 💛.", ainda acho muito old school. mas eu gosto justamente disso sim! mas eu não escreveria assim, kkkk

cheguei bem no finzinho do almoço. em cinco minutos já tinham servido tudo.  
a cozinha claramente tava doida pra ir embora. 😎

liguei pro suporte da Apple e escolhi música clássica pra ouvir enquanto esperava. assim que minha gata ouviu a música, ficou toda feliz, pulou na cama e se jogou do meu lado. 😸

enquanto o atendente resolvia o problema, me colocou em espera de novo e trocou a música pra mim. minha gata ouviu a nova música, levantou na mesma hora com a maior cara de desgosto e foi embora. 😾

depois de fazer esse site, percebi que essa é mesmo a minha zona de conforto estética (apesar de ainda estar em construção). 🫪

com o limite de 5h do Codex de volta, meu dia de 24h agora parece ter uns 5 dias dentro dele. 🕔

depois da primeira série de hip thrust com 92,5 kg, fiquei olhando pra parede, viajando um pouco, e começou a tocar [Vento da Noite](https://open.spotify.com/track/76nsVFXrt4w1ANQx04k0DF).

só que a música acabou antes de eu terminar a terceira série.

tudo que vale a pena ficar acordado até tarde também vale a pena acordar cedo, né!
BOA NOITE!!

## Training
### Warm-up
- Cat-Cow Stretch x 8
- Child’s Pose Lat Stretch x 8
### Core
- (Swiss Ball Forearm Plank - 1min + Double-Arm Battle Rope Slams × 15) x 4 rounds
- (Lateral Shuffle Medicine Ball Slam x 3 kg x 8 cycles + Medicine Ball Leg Raise 3 kg x 12) x 4 rounds
### Band-Assisted Pull-Up
- 12 x 3 sets

> - today’s focus: trying to pull myself a little higher, then holding at the top for as long as possible.
### Lat Pulldown
- 30 kg x (Bilateral Lat Pulldown x 12 + Single-Arm Lat Pulldown x 12/side) x 1 round
### One-Arm Machine Row
- 30 kg x 12/side x 4 sets
### Landmine T-Bar Row 🌟
- 22.5 kg x 12 x 2 sets 🌟

> - went from 17.5 kg to 22.5 kg, and it didn’t feel any different!
### Bent-Over Barbell Row 🌟
- 20 kg x 12 x 2 sets 🌟

> - also added 5 kg today, but my hip hinge felt really solid. 
> - finally got to experience the joy of rowing freely without my body moving all over the place.
### One-Arm Dumbbell Row
- 15 kg x 12/side x 4 sets

> - need to shift more of my weight onto the leg on the bench side, and hinge a little deeper at the hips.
### Incline Treadmill Walking
- 10% incline, 4.5 km/h, 45 min

> - lowered both the incline and the speed today, but walked for longer. my trainer noticed that at incline 12, there was a bit of impact when my front foot landed, which might be putting some stress on my knees, so we lowered the incline.
> - while on the treadmill, I watched some videos about journaling. ugh, even though I’ve already decided to go fully digital, I still love looking at other people’s journal layouts and stationery recommendations.

## Training
### Warm-up
- Frog stretch x 12
- Plank — 2 mins
- (Lateral band walk x 12/side + Hip hinge x 10) x 2 rounds
### Barbell Hip Thrust
- 32.5 kg x 12 x 1 set
- 62.5 kg x 12 x 1 set
- 92.5 kg x 12 x 1 set
- 97.5 kg x 12 x 2 sets
### Upright Hip Abduction
- (52 kg x 12 → 45.5 kg x 12 → 38.5 kg x 12) x 4 sets
### Smith Machine Bent-Leg Reverse Hyper
- 20 kg x 12 x 1 set
- 40 kg x 12 x 1 set
- 50 kg x 12 x 1 set
- 55 kg x 12 x 2 sets
> - it just starts and then it’s over! this move feels like the climb on a log flume ride. all I need to do is start, keep going, and wait for it to end. :)

### Contralateral Bulgarian Split Squat
- 15 kg x 12/side x 4 sets
> - finished it just fine, but I feel tired, and I’m a little worried about hurting my knees. :(

### Barbell Romanian Deadlift (RDL) 🌟
- 47.5 kg x 12 x 2 sets 🌟
> - increased the barbell weight today, and suddenly it felt like I was back at square one with RDLs. I was scared to hinge down, stopped as soon as the bar reached my knees, and started focusing on my grip again.
> - but my trainer said everything looked fine. my brain just needs some time to get used to the new weight.


## Training

### Incline Treadmill Walking
- 12% incline, 4.5 km/h, 45 min
> - Started watching [Tip Toe](https://letterboxd.com/film/tip-toe-2026/).

## Training

### Incline Treadmill Walking
- 12% incline, 5 km/h, 36 min
> - Watched [One Night Only](https://letterboxd.com/film/one-night-only-2026/) for a few minutes, but it was obviously not my kind of movie. 
> - Then I switched to Rohmer's [Le Signe du Lion](https://letterboxd.com/film/sign-of-the-lion/watch/).

## Training

### Incline Treadmill Walking
- 12% incline, 5 km/h, 30 min
> - Watched Almodóvar's new movie [Amarga Navidad](https://letterboxd.com/film/bitter-christmas/).
>   ![image|350](log/training_20260916.jpg)

## Training
### Warm-up
- Frog stretch x 12
- Plank — 1 min 30 sec
- (Lateral band walk x 12/side + Hip hinge x 10) x 2 rounds
### Barbell Hip Thrust 🌟
- 32.5 kg x 12 x 1 set
- 62.5 kg x 12 x 1 set
- 92.5 kg x 12 x 1 set
- 97.5 kg x 12 x 2 sets 🌟

> - Today I moved up to a new weight. 
> - It didn't feel that different to me, but my trainer said the lockout wasn't quite as smooth, so I'll probably need some time to get used to it!
### Upright Hip Abduction
- (52 kg x 12 → 45.5 kg x 12 → 38.5 kg x 12) x 4 sets
### Smith Machine Bent-Leg Reverse Hyper
- 20 kg x 12 x 1 set
- 40 kg x 12 x 1 set
- 50 kg x 12 x 1 set
- 55 kg x 12 x 1 set
> - This one felt really stable today!
> - When I lifted the bar all the way up, I could clearly feel my upper glutes contracting. 🥹

### Contralateral Bulgarian Split Squat
- 15 kg x 12/side x 4 sets

> - Still very much in my comfort zone, but if I want to get a deeper hip hinge, that's going to take another long stretch of practice. 💪

### Barbell Romanian Deadlift (RDL)
- 42.5 kg x 12 x 2 sets

> - Officially promoted to my favourite exercise! 
> - This might actually be my one true love ever since I started glute training, and now the moonlight is shining on me again. 🌙


## Training
### Warm-up
- Cat-Cow Stretch x 8
- Quadruped Thoracic Rotation x 10/side
- Plank — 1 min 30 sec

### Core
- (Double-Arm Battle Rope Slams x 25 + Medicine Ball Leg Raise 3 kg x 12) x 4 rounds
### Incline Dumbbell Bench Press
- 12.5 kg/hand x 12 x 4 sets
> - My trick as a weakling is to start the reps the second I get the dumbbells up! If I hold them at the top for more than 1 second, I immediately lose all my strength and can’t do a single rep.

### Smith Machine Bench Press
- 20 kg x 12 x 1 set
- 30 kg x 8 x 1 set
- 25 kg x 12 x 2 sets

> - Bench press is seriously so hard. When the strength is gone, it’s just gone. But 20 kg used to feel difficult, and now it’s basically my comfort zone.

### Superset 🌟
- (Pec Deck Fly 40 kg x 12 + Landmine Push Press 12.5 kg x 15) x 4 sets 🌟

### High-to-Low Cable Fly 🌟
- 15 kg/side x 12 x 2 sets 🌟
- 15 kg/side x 15 x 2 sets 🌟

> - Finally went from 10 kg to 15 kg today and managed to do stable working sets. A giant victory 🎐

### Incline Push-ups
- setting 8 x 12 x 2 sets
> - Added this one on a whim just to see how much progress I’ve made. 😌

### Incline Treadmill Walking
- 12% incline, 5 km/h, 30 min
> - Incline walking felt sooo tiring today because I forgot to turn the AC on. While on the treadmill, I finished watching the last story in [Rendezvous in Paris](https://letterboxd.com/film/rendezvous-in-paris-1995/). Ahhh, both girls are so lovely.

## Training
### Warm-up
- Frog stretch x 12
- Plank — 1 min 30 sec
- (Lateral band walk x 12/side + Hip hinge x 10) x 2 rounds
### Barbell Hip Thrust
- 32.5 kg x 12 x 1 set
- 62.5 kg x 12 x 1 set
- 92.5 kg x 12 x 3 sets

> - Talked with my trainer about the difference between full and partial range of motion.
> - It turns out there’s really no need to force full ROM just for the sake of making the movement LOOK perfect. What I’m doing now is fine, I guess.
### Upright Hip Abduction
- (52 kg x 12 → 45.5 kg x 12 → 38.5 kg x 12) x 4 sets
### Smith Machine Bent-Leg Reverse Hyper 🌟
- 20 kg x 12 x 1 set
- 40 kg x 12 x 1 set
- 50 kg x 12 x 1 set
- 55 kg x 12 x 1 set 🌟

> - My top weight went from 50 kg to 55 kg, and there’s still room to go heavier next time. 🎐 
> - Since I started doing this, I've had soreness in my lower abs, my quads, and around my groin one after another, but now, finally, nothing is sore anymore. ☺️
### Contralateral Bulgarian Split Squat
- 15 kg x 12/side x 4 sets

> - This is right in my sweet spot, as always!
> - Since I’ve using the 15 kg dumbbell for so long, my form has actually become really solid.
### Barbell Romanian Deadlift (RDL)
- 42.5 kg x 12 x 2 sets
> - Lowered the bar to around mid-shin really easily today! Before, I used to feel like I’d hit my limit as soon as the bar got just past my knees. 
> - Turns out it was only a false limit. The brain really does love sending out risk warnings. 🔪

## Training
### Warm-up
- Cat-Cow Stretch x 8
- Child’s Pose Lat Stretch x 8
### Core
- (Swiss Ball Forearm Plank - 1min + Double-Arm Battle Rope Slams × 15) x 4 rounds
- (Lateral Shuffle Medicine Ball Slam x 3 kg x 8 cycles + Medicine Ball Leg Raise 3 kg x 12) x 4 rounds
> - Swiss Ball Forearm Plank is my mortal enemy. 🙂
### Band-Assisted Pull-Up
- 12 x 3 sets
> - MY FAV!
### Lat Pulldown
- 30 kg x (Bilateral Lat Pulldown x 12 + Single-Arm Lat Pulldown x 12/side) x 1 round
### One-Arm Machine Row
- 30 kg x 12/side x 4 sets
> - I need more control from my back on the way back, so hard.
### Landmine T-Bar Row
- 17.5 kg x 12 x 2 sets
### Bent-Over Barbell Row
- 15 kg x 12 x 2 sets
> - my mortal enemy +1
### One-Arm Dumbbell Row
- 15 kg x 12/side x 4 sets
> - I’ve grown really attached to this exercise over time.
### Incline Treadmill Walking
- 12% incline, 5 km/h, 32 min
> - Finished watching the last episode of [Ｔシャツが乾くまで](https://letterboxd.com/film/until-the-t-shirt-dries/) while on the treadmill. It got worse and worse. Such a waste of all that anticipation.

## Training
### Warm-up
- Frog stretch x 12
- Plank — 1 min 30 sec
- (Lateral band walk x 12/side + Hip hinge x 10) x 2 rounds
### Barbell Hip Thrust
- 32.5 kg x 12 x 1 set
- 62.5 kg x 12 x 1 set
- 92.5 kg x 12 x 3 sets
> - Started paying more attention to **tempo**: driving up quickly, pausing for a couple of seconds at the top, then lowering under control.
> - Also focusing more on driving through my heels.
### Upright Hip Abduction
- (52 kg x 12 → 45.5 kg x 12 → 38.5 kg x 12) x 4 sets
> - It almost feels like my glutes are lifting off the seat, even though they aren't.
### Smith Machine Bent-Leg Reverse Hyper
- 20 kg x 12 x 1 set
- 40 kg x 12 x 1 set
- 50 kg x 12 x 2 sets

> - Driving the bar up with my heels, making sure not to hook my feet around it.
> - Also need to control the lowering phase and make sure I complete the full intended range of motion.
### Contralateral Bulgarian Split Squat
- 15 kg x 12/side x 4 sets
> - This felt ridiculously good today. The movement felt almost automatic, with my front leg doing most of the work and controlling the whole rep.
### Barbell Romanian Deadlift (RDL)
- 42.5 kg x 12 x 2 sets
> - Since my grip wasn’t limiting me today, I could focus properly on the hip hinge and feel the stretch through my glutes.
> - Extremely comfortable!