Day 1 - 28/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 5hrs
Recovery
This was not intentional, I had to be up at 4AM due to an early flight. I’d slept a crap load over the weekend, probably a good 10hrs on Friday evening and another 10hrs on Saturday, so ‘sall good.
Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min
- Wide grip pull up: 18 12 10 10 10
- Barbell front squat: 10xbar 4x60kg 6x60kg 6x60kg 6x60kg
- Incline dumbbell press (45 degrees): 15x30kg 10x40kg 8x52kg 6x60kg 6x60kg (PB-W)
- Incline dumbbell flye: (45 degrees): 8x28kg 8x40kg 8x48kg 5x52kg 6x48kg
- Dumbbell pull over: 6x24kg 6x40kg 4x50kg 4x45kg 6x40kg
- Barbell deadlift (conventional stance): 6x60kg 6x100kg 6x140kg 3x170kg
- Weird-arse "hammer" machine piece of shit (equivalent to hex bar): 16x60kg 20x60kg 20x60kg
- Cable row: 8x30kg 8x50kg 6x70kg 6x100kg 6x100kg (machine max, LULZ)
Notes - PM
Interesting random session. The goal was just to test the waters and familiarize myself with a gym. Firstly, it’s convenient. I called up about three gyms that were closest to the training facility here in Sydney CBD and went to an “Anytime Fitness” gym, they are a 24hrs joint AND, literally the closest one from the training facility with only 40 steps away (yes, I counted) from the entrance of the training’s entrance, they are on the same block and in the same building. Every other gym I’ve called charged anywhere between $20 to $25 per casual session, so I’m looking at at least four days worth and that’s $100, silly. I dropped by Anytime Fitness and the super hot lass I spoke to only charged me $60 not only for the entire week but actually added a few days extra (maybe she wants me to stay the weekend... LULZ). Not only that, non-members and casual visitors aren’t supposed to get an access card that allows members to access the gym 24/7, and Miss Hotness gave me one. I love it. The other thing is that, this gym is, without discrediting it, an absolute piece of fucking shit compared to my non-public work one. BUT, I’m not there to impress, so even if I had to go down a building construction to lift bricks and steel, I’d fucking do it. I just want tension. Although even though there are hot lasses at my work gym, they are elite and inspirational. But I do appreciate the eye candy public gyms have to offer, and I’ve been going “FUCK ME DEAD!” all fucking day, this city is full of them! I LOVE IT! One of my biggest turn-ons, fit lasses wearing suits and since there are no shortages of tall buildings littered with offices in this city, they are fucking everywhere! There was this one chick who kept staring at me today, and for an entire 45 minutes, she trained next to me, right in my fucking face doing moves and they were pretty LULZ material. Don’t get me wrong, if I wanted to sarge in the gym I don’t think I’d break in the muscles and if this girl (she wasn’t a bad looker either) simply wanted me to make a move so she can suck my egg roll, I would. But fuck, if you see me training seriously and not taking notice, please take the message and get the fuck out of my face. Ok, onto the training session.
Wide grip pull ups felt fine, was a weird set up and it was a lot wider than what I’m used to. Plus, I’m used to grabbing cold steel which is not as thick as the plastic’y shit these bars were covered in. The front squats fucked me up. I couldn’t see a squat rack at the time so I just proceeded to hang clean the weight before front squatting it. Not cool for the elbow joint which flared majorly. And since then it’s fucking painful to lock my arms up, but this is separate from the healing injured right tricep tendon, thankfully. No more fucking hang cleans. The incline dumbbell press felt fine, right tricep tendon not affected. I’m just looking at my PB table now and I just realised that I’ve never recorded them so I’ll make these my PB for now. Incline flyes felt fine and were actually stronger. The pull overs also were very strong and are pretty close to my PB, only 2kg away. The good thing is that they are a flagged routine for my right tricep tendon, but today, all good. All in all the chest routines were surprising. This is because yesterday I did my usual Sunday multi-tasking man-wife (cooking, cleaning up, and packing for my Sydney trip) plus
This session was funny. People stared, including that creepy girl. When I did my wide grip pull ups, people stared. When I was doing my front squats, it’s as if nobody in there has seen anyone do them before, or maybe it was my depth. It’s like WTF faces were everywhere. I was being looked at (probably with envy) by some roided brocep watery as fuck that spent too much time in a tanning salon who looked liked he weighted twice as me, some massive gorilla, during my entire chest portion of my session. Is it because my veins were fucking popping out like crazy from shoulders to finger? I don’t know. Don’t these roided gorillas max this shit out? Anyway, not sure what I’ll be doing tomorrow but I’ll just use what’s available. Public gym as I’d expect are always busy, and I just had to get creative and use what was available. Otherwise I’d be wasting time waiting for equipments and benches to become free for use. Brocep land was entertaining, but I really enjoyed the eye candy and had spent a lot of energy forcing myself to zone out while the broceps were too busy brocurling in front of the mirrors.
I’ll do my best to continue posting these logs. But I want to visit King’s Cross at least once while I’m here and when I do I’ll probably do a delayed post on that day. Don’t hate, I enjoy and appreciate the art and beauty of the adult entertainment.
Nutrition
Total: No idea
Protein: No idea, probably insufficient
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1
Notes
Training kept me pretty occupied, which is best for employing an IF protocol so one meal was just right. I wasn’t even THAT hungry when I ordered my meal tonight. But, I’m dedicating this week as a seafood week. Dinner consisted of sword fish, barramundi (yes, I ordered two mains...) a salad, and grilled asparagus (Japanese style...). It was pretty lavish. The seafood week is only appropriate as I was right next to the water with the Sydney Harbour Bridge and the Opera house in my view. Amen.
Damage Control
- Flagged: Hang cleans pre-front squat - Right elbow joint
Notes
The chest routines were added purposely so I don’t have to do any tricep tendon loading on my injured and healing right tricep tendon. Not fucking touching hang cleans for a while now, promise.
Day 2 - 29/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 7hrs
Recovery
It took me a while to get to sleep last night, sleep was very broken up in pieces but a coffee fixed me up good. I love Sydney for it’s coffee, they’re everywhere and most places are pretty decent.
Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min
- Seated leg press: 20x100kg 10x200kg
- Barbell back squat: 10xbar 10xbar 6x60kg 6x60kg 6x60kg 6x60kg 6x90kg 6x90kg 6x90kg 6x90kg 6x90kg 3x100kg 2x100kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg 6x60kg
- Dumbbell row: 6x34kg 6x34kg 6x34kg 6x44kg 6x44kg 6x44kg 6x52.5kg 6x55kg 6x55kg 6x55kg 6x55kg
- Machine leg extension: 15x40kg 6x54kg 8x82kg 6x110kg 6x124kg 6x124kg 4x143kg 4x143kg 2x143kg (PB-W, machine max, LULZ)
- Dip: 32 20 17 15
Notes - PM
It’s been pretty obvious that I’ve been extending my routines. Only because I’m not getting my usual short and early morning MIIT endorphin fix. Today’s session has been pretty good and surprising. The creepy chic was back, she got the message though, LULZ. But there’s another, NOW I’d like to eat her European flavoured taco that’s for sure, but I never sarge in the gym and I’ve never done day game, only night game. And I haven’t sarged for a while, not sure why, just haven’t been in the mood to. And there were less stares today, but not completely. They were evident during the rows, leg extension, and dips. There were lots of LULZ moments but I’m no way judging anyone, that’s not me. Just certain things I find humorous. One, there was this big arse gorilla, impressive top end, but watery as fuck, sorry dude. Number one LULZ, he has the tiniest fucking legs I’ve ever seen, especially calves. Number two LULZ, from Mr. Gorilla again. In three occasions he was doing stage poses. All of which were side chest poses. Fucking hilarious, I’ve NEVER seen anything like it! Number three and final LULZ moment, some bros doing brocep brocurls at the squat rack, LMFAO. Anyway, moving on!
I wanted to start off with the squat, and do a fucking crap load of it. But bros were too busy doing bicep curlz at the rack. So, I warmed up with some leg presses. I was watching the only squat rack in the gym like a ninja that I am and as soon as I saw it became free, I immediately stopped the leg presses and headed straight to the squat rack. I believe I did the fitness world some good as soon as I got there. Why? Because I hugged that area for nearly an entire hour, preventing any further LULZ moments saving these brocep curling bros from misusing this equipment. The squats felt great, 100kg felt weird but I was more than content that I haven’t really lost strength. I’ve never done 20 sets worth before but FUCK ME DEAD it felt great! My aim from there was to do some lats/back/arm work and the dumbbell rows are perfect for this. 55kg dumbbells were the heaviest in the gym, 5kg less than the usual gym I use. It got the job done though. Since my waist down area was cooled down a little, I wanted to smash them again and in particular the quads, leg extensions time. Another surprise here was that this machine had a heavier load than my usual gym, and I got another PB maxing out the machine once again, nice. I was nearing the 2hr mark and rushed through the dips. It complimented the entire session as I covered what I believe to be the major body parts. Legs, arms, chest, and back. Not many routines done, but a decent load. Simple is less, less is more.
Nutrition
Total: No idea
Protein: No idea, probably at maintenance or mildly at surplus levels
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1
Notes
I think I’m in ketosis now. I don’t feel or haven’t felt the keto brain fog in a while. I’m used to it now after at least a solid year of being in keto with minimal carb loading (maybe 4x over a 12 month period at some stage). But I can smell it in my urine, it’s another indicator for being in ketosis. A strong but weird smell. Fortunately I don’t get keto breath, LULZ. Intermittent fasting is great, never felt hungry throughout today. I went and hunted for a restaurant at the harbour side again and rushed my decision into going into this Chinese joint. But still, I had seafood as intended AND, I ate by the water once again with the Opera house in view and just beside the bridge. It was funny because the waiter couldn’t stop staring at me and I just kept chuckling. He was either staring because I’m Asian and I could barely use the fucking chopsticks or because I had nearly just finished cleaning up all the fucking food I ordered. Food was sensational. I ordered a coral trout dish, pan fried stuffed with prawn mince and broccoli. The other dish was a work fried pork with some weird veggies. I wasn’t even full after this. In fact, after grabbing a cappuccino afterwards, I picked up some calorie dense food. 4x McChicken wings, 6x McChicken nuggets, 1 bag of pistachios, a bag of macadamias, and I JUST HAD TO TRY the Coke Zero Cherry. It was awesomesauce!
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| Best fucking meal ever! Coral trout, one of my favourites! AND stuffed with prawn mince! |
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| 2nd main meal, yes. IF FTW! |
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| Was still hungry, just finishing off. ^_^ |
Damage Control
- N/A
Notes
Nothing sore apart from chest and triceps. I’ve been purposely adding chest routines as part of my daily physio right tricep tendon loading which fortunately haven’t flared up. My right elbow joint has improved but is still painful on lock out. I’ve been stretching this throughout the day.
Day 3 - 30/11/2011
Motivation Level: High
Energy Levels: High
Sleep: 4hrs 50min
Recovery
I think the late night coffees I’ve been affecting my sleep. After my SCCM training sessions, I hit the gym for 2hrs and by the time I’ve had my NOM NOMs which is around 9ish, I love to grab a coffee on my back to the hotel, as well as some munchies. One more night after tonight, and I shall be back to my routine.
Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 120min
- Pull up: 18 10 10 10 10 9
- Barbell front squat: 10xbar 10xbar 6x40kg 6x40kg 3x60kg 3x60kg
- Barbell shrug: 6x60kg 6x100kg 6x140kg 6x160kg 6x160kg 6x160kg
- Barbell deadlift: 6x100kg 6x100kg 4x140kg 2x160kg 4x140kg 6x100kg
- Cable row seated: 10x40kg (platicy shit)
- Leg press: 8x80kg 8x160kg 6x200kg 6x240kg 6x280kg 6x320kg 3x340kg
- Pull row: 8x40kg 10x40kg 6x80kg 6x120kg 6x120kg 6x120kg
- Dip: 20 15 15 15 15
Notes - PM
So I tried this gym out today, Virgin Active. It was like luxury compared to Anytime Fitness. The price for a casual visit also reflects this. I mean the place is awesome, much more machines but that doesn’t mean anything. I was even impressed with the change rooms. They had rooms for pilates, classes, TRX areas, spin rooms, and other fancy places, and a decent looking coffee shop that sold hot food just in case you wanted to throw away the energy you’ve burnt training and putting it back in by stuffing your face with meat pies and stuff. This place was recommended to me by this hot petite muscly lass who gave me the best sports massage treatment this afternoon which I’ll go for again tomorrow. I did get a discount anyway, girls are so nice sometimes. The weird thing is that, the new shit puts me off. The equipment at Anytime Fitness is like ghetto, gripping old gear and cold steel. That’s what I prefer. So even though the nice receptionist (girls are so friendly...) promised me a free pass tomorrow, I won’t be going back to Virgin Active, but back to the ghetto, cold steal, more crowded Anytime Fitness. Anyway, onto the training.
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| Rock climbing wall, WTF? |
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| Inside the gym |
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| Pretty classy, even the change rooms/showers |
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| The wiggle-my-fat-machine room... They have classes for that? WTF? |
Fucked, everything was sore. Routine as I mentioned is pretty out of whack for this week and I’ve been aiming at just trying to get myself as fucked up as possible. Some sort of a shock to the body. Shock, I achieved it alright. I’m not sure how tomorrow’s session will go, not that I’m feeling fatigued despite the lack of sleep, but that everything is just absolutely fucking sore. Warmed up with pull ups despite the massage treatment, felt fine. Front squats were good waist down, but bar kept slipping at 60kg plus my right elbow joint flared up badly in attempts to bring the bar back up right up the neck, the bar at times would slip down as low as between the delt and elbow. Kept it short as soon as I realised the consistency of this situation. Shrugs felt fine but grip was extremely weak, worked hard at 100kg just to grip the bar. Strapped up at 140kg. Deadlifts were weaker, muscle fatigue was clearly evident here, but still I got solid numbers for my frame. Cable row was funny, I wanted to smash out some more and spent a few minutes just looking for this device. I found it, and it was a piece of shit looking thing with about a million pivot points, felt plasticy. Even though I’ve never nor do I intend to use one, it felt like an ab master 2000 piece of shit. Immediately stopped after the first set. My initial plan was to smash out more dumbbell rows also, but that was out of the equation when the heaviest dumbbells that I saw were 28kg, WTF? Leg press was also good considering I’m not far off from a Robocop walk, but my limping is evident even from this morning. It was amusing stealing all the 20kg (gym max) plates from all the squat racks, LMFAO! Pull rows actually felt good, it was a weird machine but it used plates. 3x 20kg plates on each arm were executed cleanly but not quite complete and range of motion was reduced at an estimated 20%, but I still felt they worked out some muskels good. Dips were also good despite the situation, I haven’t had done any chest for the day plus with the tricep pumpz0rz they were an added bonus. Got through and made sure I had tension for 2 hours.
Nutrition
Total: No idea
Protein: No idea, probably at maintenance or mildly at deficit levels
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1
Notes
Going great! No issues still halfway through the week applying extreme IF and keto, a nice hybrid. I had another mammoth post workout meal at “I’m Angus” and made my own version of Surf & Turf by combining two meals, AGAIN, LULZ. I had a 600g t-bone (I only picked this because it was the largest meat portion they had) steak at medium rare, 1 of 2 mains. 2 of 2 mains consisted of a yumilicious all time favourite, Atlantic salmon at rare (pink on the inside ;), crunchy on the outside) and king prawns. I got more munchies on the way back to the hotel, not as bad as last night though.
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| Bad pic, dark place. 2x mains anyone? Yesh plish! ^_^ |
Damage Control
- Flagged: Barbell front squat - flared right elbow joint during the restoration of barbell positioning
Notes
Right tricep tendon not maintained but the dips do their job as a replacement, no issues here. Right elbow joint flared up again during front squats, flagged and will stay away from them for a while. Soreness: fucking everything. Even getting out of bed or getting up from a chair sends fuck-me-dead-I’m-sore signals to every part of my body. Robocop walk not evident, but I’m limping. I managed to get a sports massage this afternoon during lunch time while the other SCCM trainees were busy stuffing their face. Tammy was the masseur and even though I didn’t make a booking, she fit me in. Girls are so nice lately... I’ll be back tomorrow, and potentially Friday lunch time. Private health cover FTW! The massage was go great, and painful, but she found it funny how I couldn’t stop laughing every time it hurt. Pressure points, and a crap load of knots. I’m thinking of getting pectorals done tomorrow, and maybe my quads (actually scares me a little...) too.
Day 4 - 01/12/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 30min
Recovery
Forever, bed to KO time took forever. It’s definitely the caffeine abuse that is or even partially responsible to this. Coffee here in Sydney CBD is faaaantastic! I tried leaving the hotel TV on a radio channel, volume really subtle, it didn’t work. I used to do this with the stereo at home or even with my iPhone with my headphones on, no go last night though.
Routine - PM
Fasted (IF): 24hrs
Routine: Random-shit-because-I’m-traveling-and-I’m-making-do-with-a-crowded-public-gym-session
Duration: 135min
- Cable seated row: 20x30kg 20x30kg 10x50kg 8x70kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg 6x102.5kg (machine max)
- Barbell bent over row under grip: 10x20kg 10x20kg 8x60kg 8x60kg 8x60kg 5x100kg 5x100kg 3x100kg 8x60kg 8x60kg
- Incline dumbbell press (45 degrees): 8x48kg 8x48kg 6x56kg 5x64kg 7x56kg 6x56kg 6x56kg 0x60kg 4x56kg 7x48kg 6x56kg (PB-W)
- Dip: 18 20 20 15 16 15 15 17 14
- Barbell standing military press: 10x20kg 10x20kg 8x30kg 3x40kg 3x40kg 2x40kg 6x30kg 6x30kg
Notes - PM
Great session, fantastic. That’s it for the week, I don’t count my Saturday shoulder conditioning and arm experimental as part of training. The session was solid considering my current status. Four days straight of heavy tension with duration lasting at least 2 hours. I went back to the ghetto gym. There’s something about old equipment that keeps me going. Feeling the cold and slightly weathered steel that makes me feel great, makes me more at one with heavy iron. I’m not judging by any way but Virgin Active felt like a fucking nightclub. I mean there are plenty of vain individuals also at Fitness First BUT Virgin Active is in another level. Apart from my gym at work, a non-public one full of inspirational, talented, elite, and intelligent individuals, my next favourite gym is the one at my local shops, a PCYC gym ran by the local police and the place was full of second hand hand-me-down equipment which were all housed in place no bigger than a very large living room. Am I weird? I don’t know, I just eliminate any possibilities of getting distracted when I’m focusing on moving some iron. Moving on.
So, a top session despite the circumstances, more detailed in damage control. Cable seated rows felt solid, maxed out on the machine again. Bent over under-grip barbell rows also felt solid but muscle/tissue damage was evident and was 10kg away from my PB. I just realised now as I’m typing this that my incline dumbbell bench press was a PB by 4kg. Two great things: 1. I didn’t expect this due to my body condition and 2. this routine is a flagged routine for my healing right tricep tendon and it did not flare up. Stoked! Great signs, great signs indeed! Dips also felt great and despite doing 9 sets I managed each sets’ repetition count in their teens. I superset’ed these with mini barbell (I know, WTF are these I thought!) brocep bro curls. I didn’t bother recording them, this was just me fucking around and I was giggling deep down inside while doing these because majority of the other bros were doing them and I was like hey I’ll join da clubz bro! LULZ! Standing barbell military presses were also great! Three things: 1. This is the first time I’ve done standing barbell rows. 2. I used to do seated dumbbell/barbell military presses and stopped since getting injured. They are also flagged routines for my healing right tricep tendon AND today they did not flare up! 3. Felt solid despite they were done on or past my 2hr mark of moving heavy weights in the gym.
All in all, this week has been a great experiment. Creative, and indeed has sent my body “WTF” signals, a nice shock indeed. Next week (and the one after) I’ll be deloading, this week marks 8 straight weeks of heavy loading and that was unintentional.
Nutrition
Total: No idea
Protein: No idea, most definitely in surplus
Fat: No idea
Carbohydrates: N/A: entering ketosis this week
Meals: 1
Notes
Fucking massive, this day most definitely has sent me into the surplus levels of intake vs energy expenditure. Again, a 24hr IF protocol combined with extreme keto was very easy to maintain, effortless in fact. Training did not deteriorate despite the 24hrs fasted period. I’m still feeling, in fact even more top shape than I’ve ever been in my life and I love my body composition. I love feeling/looking this great on top of the feeling like I’m eating like a fat kid, I nearly feel bad for it. Train hard, eat harder even! I’m not knowledgeable or a guru about health and fitness, but I’m closer to being an expert about my own body, I feel so in-tune with it. People constantly compliment about my fitness and composition levels, but I’m not even where I want to be. Come back in two years, I’ll make a comparison. :D Even yesterday when I was getting changed into my gym clothes in the change rooms, some bro walked past and he said something. I took my earphones off “huh?” (LULZ), he pointed at my abz0rz and mumbles something and gives me a million thumbs up, what a nice dude. Did he mumble “no homo” maybe? One meal, 5 meals. Make sense? I ordered 1 entree, and 4 mains. That’s fucking right. Halloumi cheese + char grilled Mediterranean vegetables entree + lamb shanks main 1 of 4, + giant king prawns main 2 of 4, + rump steak main 3 of 4, and salt and pepper squid calamari main 4 of 4. FUCK YES. I ordered three meals at Meat and Wine Co. at Darling harbour, but before leaving my hotel room I asked for 2 other main meals from the hotel restaurant and had it arranged so it would be delivered to my room (whether or not I was in) at the latest time they could (a little after 10PM). The reason is that every time I get back from dining late at night, I either still feel hungry and end up spending $20 worth of munchies on my way back to the hotel room. So why not spend some extra $$$$ and get real quality protein instead? On top of that I had Venti sized (anyone of you fuckers seen the size of these?!?!?!) cappuccino at Starbucks (late at night, they were the most decent coffee place open) and when I bought some drinks at a convenient store on my way back to the hotel (fuck these places here in Sydney CBD sell foods that you won’t see in Canberra) and decided to try two protein bars, they were low carbs.
Damage Control
- N/A
Notes
This is the not the most sore I’ve ever been BUT FUCK ME DEAD this is the MOST sore I’ve ever been in terms of entire body soreness. From top to bottom, I’m fucked. Tammy gave me some more VERY TIGHT treatment today, I got her to concentrate on my tits, and my legs. No happy endings in that session BTW.... (BOOOOOOOOOO!!!!!!!). Second day of sports massage in a row on top of 8hrs+ of tension training in 4 straight days, the result is a body in absolute FUBAR state. Tammy is so yummy. A yummy Mummy (I use that term a lot). Moving on, even my neck is sore, I think I tensed my neck so hard when maxing out on the leg extensions earlier this week. Some chest was maintained today again so there wasn’t any need to go through my usual daily loading on my healing injured right tricep tendon.
Weekend Outlook going Into Week 21
Training
Shoulder conditioning and arm experimental will be maintained this Saturday however today is my final session for this week. That means tomorrow (Day 5) will be spent as a complete passive recovery day as well as Sunday (my self challenge does not count, however I plan to skip them this week but maybe not depending on how I pull up on Sunday morning). Week 21 and 22 will be deloading weeks. This is my 8th straight week of heavy lifting and that was not intentional in any way.
Nutrition
IF will be maintained as always but keto’s last day is tomorrow with Saturday seeing my return back to true “Leangains”. No change of plans at this stage, I’m bordering on a mild cut and maintenance intake as planned. Being a social butterfly, there isn’t a weekend where I won’t be invited to something social over the weekend (and week) so potential alcomaholz might be in the agenda, I’m just trying to decide whether I’ll lay back as I did last week purposely due to the Sydney trip. My answer will depend on how I feel and how I pull up on Saturday (drinks are due, invite extended). Feeling healthy has many benefits, and sometimes it isn’t hard to say “no” to a big night out, or even a small one for that matter.
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