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Hey guys, the main thing I want to change in my life right now is my sleeping habits. Even though I focus on the time I am going to bed every day, I have found myself actually getting worse at biting the bullet and hitting the stop button when it's time to go to sleep. Call it irresponsibility or immaturity, but I'm aware of the problems it's causing in my life and it's something I'm desperate to change. Any support you can provide would be awesome.
As an example, it is currently 6:24am here, and I've yet to sleep. Yeah, it's been pretty bad the past couple nights for whatever reason.
Raddmiral's Sleep Logs
+ Show Spoiler +
08/28/2011 3:35AM - 8:10AM...8:30AM (04:35...04:55) hr
6:30PM - 7:00PM nap
08/29/2011 2:48AM - 11:00AM (8hr)
08/30/2011 3:14AM - 10:53AM...12:50PM (5.5 hr)
08/31/2011 2:30AM - 10:30AM...12:40PM (8hr) ..(10)
09/01/2011 3:35AM - 8:15AM (6hr)
09/02/2011 2:48AM - 10:30AM (7.5hr)
09/03/2011 3:20AM - 9:15AM (6hr)
09/04/2011 4:20AM - 12:03PM (7.75hr) ....2:58PM
09/05/2011 4:40AM - 12:00PM (7.25hr)
09/06/2011 3:35AM - 10:35AM (7hr)
09/07/2011 2:55AM - 10:40AM (7.5hr) ... 12:40PM
09/08/2011 5:12AM - 1:00PM (7.75hr)
09/09/2011 1:38AM - 7:03AM (5.5hr)
09/10/2011 ?
09/11/2011 ?
09/12/2011 4:35AM - 12:30PM
09/13/2011 6:20AM - 3:00PM
09/14/2011 6:00AM - 1:10PM
09/15/2011 slept 9:00AM~ - 3:30PM
(napped ~8:00PM - 11:20PM); 6:50AM - 7:20AM
09/16/2011 4:45AM - 11:30AM
09/17/2011 5:00AM - 3:40PM
09/18/2011 7:02AM - 3:50PM
09/19/2011 Planned: 6:30AM - 7:00AM; 7:30AM - 10:30AM; 1:00PM - 2:45PM;
09/20/2011 Planned: 10:30PM - 2:00AM; 4:00AM - 8:45AM
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On September 20 2011 19:53 Zafrumi wrote:totally dig your ristos 
So much <3.
hp: It could be your circadian rhythm is out of whack. I'm no expert, but I read a piece on Robb Wolf's site about getting quality sleep for healthy people:
http://robbwolf.com/2010/12/31/easy-ways-to-be-a-sleep-viking-in-2011/
Flux is also an extremely important piece of software for being able to sleep well. Some other things to note:
1.) The bed is for fucking and sleeping. That's all. Don't read on it, don't watch TV from it, don't eat on it. Sex and sleep. No more.
2.) This is a longshot, but I've heard that moving the position of your bed around frequently can also cause problems. Probably not the case, but worth mentioning.
3.) No caffeine past 3 pm, depending on your sensitivity. If I drink any caffeine past noon I can't sleep that night no matter how hard I try. It's really that bad.
This is, of course, assuming that you have no sleep disorders. Have you been diagnosed with anything? Judging by your post it seems not, but I can't be sure.
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lol you watching sc2?
on a serious note.
theres a lot of stuff on how to sleep well in the OP(like at the bottom)
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Rosa is so tall lol. Your legs look like freaking telephone poles.
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On September 20 2011 20:27 Nazarene wrote:
Week 3 Coan-Phillipi
2x170 kg DL - went well and I could feel I had more in me (even though it's actually a PR :-))
6x3 140 kg speed DL - went well but didn't feel THAT fast...
8x3 110 kg stiff leg DL - these are coming along very nicely, adding 10 kg. per session
8x3 70 kg rows - went fine
8x3 20 kg chinups - thinking about exchanging these for weighted glute-ham raises?? I feel like my chinups have nothing to do with my DL...
8x3 40 kg good mornings (finally understanding this exercise, will add more weight next time)
Like I mentioned, thinking about exchanging chinups for glute-ham raises. I think it would be especially beneficial for my DL since the point I am weakest at is the initial lift off the floor. Once I get it just 10 cm up it's np. What do you think sJarl/other people knowledgeable about DL?
Good stuff. The speed pulls aren't fast in the later weeks lol, just try to get them done.
Since your back seems to be not your weak point (like for me) doing GHR could be a good option. Good quad strength is essential when pulling conventional and defecit deadlifts helps with speed of the floor.
I'd suggest leg presses or GHR.
Also week 4 is brutal as hell. Eat like your life depends on it the days before the lift.
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On September 20 2011 20:48 sJarl wrote:Show nested quote +On September 20 2011 20:27 Nazarene wrote:
Week 3 Coan-Phillipi
2x170 kg DL - went well and I could feel I had more in me (even though it's actually a PR :-))
6x3 140 kg speed DL - went well but didn't feel THAT fast...
8x3 110 kg stiff leg DL - these are coming along very nicely, adding 10 kg. per session
8x3 70 kg rows - went fine
8x3 20 kg chinups - thinking about exchanging these for weighted glute-ham raises?? I feel like my chinups have nothing to do with my DL...
8x3 40 kg good mornings (finally understanding this exercise, will add more weight next time)
Like I mentioned, thinking about exchanging chinups for glute-ham raises. I think it would be especially beneficial for my DL since the point I am weakest at is the initial lift off the floor. Once I get it just 10 cm up it's np. What do you think sJarl/other people knowledgeable about DL? Good stuff. The speed pulls aren't fast in the later weeks lol, just try to get them done. Since your back seems to be not your weak point (like for me) doing GHR could be a good option. Good quad strength is essential when pulling conventional and defecit deadlifts helps with speed of the floor. I'd suggest leg presses or GHR. Also week 4 is brutal as hell. Eat like your life depends on it the days before the lift.
Cool, thanks for the tips sJarl. Will do GHR since I can't do leg presses at my gym. Already looking forward to next week and the 2x180 kg DL :-D! Now time to relax...
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On September 20 2011 13:25 Tokyla wrote:
I have looked at this thread before but I never actually wanted to post stuff till now lol. Well im a 16 year-old 150lbs 5'11 guy. Since school started I lost all motivation to work out and now just spend my time on tl, /r/starcraft, doing some homework, and just on the computer a lot. I just don't know how I'm gonna get myself back to working out and also I let my diet slip a bit (eating a bit more junkfood for the calories and to try to gain weight) I know I'm doing it wrong but im not sure what to eat. My current diet is basically cafeteria food and my mom's cooking :D which is basically composed of rice with chicken,meat,shrimp,vegetables etc(it varies). I kinda feel bad though just posting my problems and asking somebody to give me answers though ._.
Well i would like some feedback and what to do to gain some more weight and work out more thanks tl community ^^
Get off of the cafeteria food. The home cooking looks pretty good though. Ask your mom to make extra the night before to take for lunch?
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On September 20 2011 15:55 NokCha wrote:
Thanks to all for the great advice. What i'm getting from reading the posts is that i need to eat atleast >150g of protein a day while keeping low carbs and eating lean meats like chicken breasts in each meal rather than getting too much sat/unsat fat.
I'll start reading the book recommended on the front page and hopefully i'll see some results soon. And i'll also change my fitness trainer. He was recommending me some outrageous things like getting a crap load of fiber pills to eat before i go to sleep(6 fiber pills wtf i've never heard of anyone taking so many fiber pills)
Also, is it better to lift till you burn out or lift a certain amounts of sets?
Fat does not make you fat. Eating healthy fats is beneficial to weight loss. Medium chain triglycerides like found in coconut are very good for stimulating fat loss.
At this point, I would aim for eating high quality foods... but also try to keep the carbs low if you can (if you can't don't worry too much because high quality foods aren't calorie dense).
Just meats, birds, fish, eggs, fruits, vegetables, etc. Eat 'til satiety or maybe until you feel 80-85% of full. Also, make sure you start working out.
Lifting weights on a program like SS (in the OP) should help some as well.
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On September 20 2011 20:29 hp.Shell wrote:Hey guys, the main thing I want to change in my life right now is my sleeping habits. Even though I focus on the time I am going to bed every day, I have found myself actually getting worse at biting the bullet and hitting the stop button when it's time to go to sleep. Call it irresponsibility or immaturity, but I'm aware of the problems it's causing in my life and it's something I'm desperate to change. Any support you can provide would be awesome. As an example, it is currently 6:24am here, and I've yet to sleep. Yeah, it's been pretty bad the past couple nights for whatever reason. Raddmiral's Sleep Logs + Show Spoiler +
08/28/2011 3:35AM - 8:10AM...8:30AM (04:35...04:55) hr
6:30PM - 7:00PM nap
08/29/2011 2:48AM - 11:00AM (8hr)
08/30/2011 3:14AM - 10:53AM...12:50PM (5.5 hr)
08/31/2011 2:30AM - 10:30AM...12:40PM (8hr) ..(10)
09/01/2011 3:35AM - 8:15AM (6hr)
09/02/2011 2:48AM - 10:30AM (7.5hr)
09/03/2011 3:20AM - 9:15AM (6hr)
09/04/2011 4:20AM - 12:03PM (7.75hr) ....2:58PM
09/05/2011 4:40AM - 12:00PM (7.25hr)
09/06/2011 3:35AM - 10:35AM (7hr)
09/07/2011 2:55AM - 10:40AM (7.5hr) ... 12:40PM
09/08/2011 5:12AM - 1:00PM (7.75hr)
09/09/2011 1:38AM - 7:03AM (5.5hr)
09/10/2011 ?
09/11/2011 ?
09/12/2011 4:35AM - 12:30PM
09/13/2011 6:20AM - 3:00PM
09/14/2011 6:00AM - 1:10PM
09/15/2011 slept 9:00AM~ - 3:30PM
(napped ~8:00PM - 11:20PM); 6:50AM - 7:20AM
09/16/2011 4:45AM - 11:30AM
09/17/2011 5:00AM - 3:40PM
09/18/2011 7:02AM - 3:50PM
09/19/2011 Planned: 6:30AM - 7:00AM; 7:30AM - 10:30AM; 1:00PM - 2:45PM;
09/20/2011 Planned: 10:30PM - 2:00AM; 4:00AM - 8:45AM
Some sleep suggestions:
Darken your surroundings within 1 hour of sunset.
Don't eat within 4-5 hours of bedtime (this actually is more for leptin sensitivity but it will help with sleep quality also)
Use f.lux
Make your room as dark as possible when you're asleep, especially if you are sleeping during daylight hours as with shift work.
...and by far the hardest, but very important: don't use a computer or television within 2 hours of going to bed. The reason is the bright light of the screen screws with our bodies' natural responses to decreasing sunlight. The software I linked above helps somewhat by shifting the color palette of your monitor away from blue as the sun sets (blue light above all promotes heightened awareness), but ideally unplugging for a few hours before bed will really help.
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On September 20 2011 20:29 hp.Shell wrote:Hey guys, the main thing I want to change in my life right now is my sleeping habits. Even though I focus on the time I am going to bed every day, I have found myself actually getting worse at biting the bullet and hitting the stop button when it's time to go to sleep. Call it irresponsibility or immaturity, but I'm aware of the problems it's causing in my life and it's something I'm desperate to change. Any support you can provide would be awesome. As an example, it is currently 6:24am here, and I've yet to sleep. Yeah, it's been pretty bad the past couple nights for whatever reason. Raddmiral's Sleep Logs + Show Spoiler +
08/28/2011 3:35AM - 8:10AM...8:30AM (04:35...04:55) hr
6:30PM - 7:00PM nap
08/29/2011 2:48AM - 11:00AM (8hr)
08/30/2011 3:14AM - 10:53AM...12:50PM (5.5 hr)
08/31/2011 2:30AM - 10:30AM...12:40PM (8hr) ..(10)
09/01/2011 3:35AM - 8:15AM (6hr)
09/02/2011 2:48AM - 10:30AM (7.5hr)
09/03/2011 3:20AM - 9:15AM (6hr)
09/04/2011 4:20AM - 12:03PM (7.75hr) ....2:58PM
09/05/2011 4:40AM - 12:00PM (7.25hr)
09/06/2011 3:35AM - 10:35AM (7hr)
09/07/2011 2:55AM - 10:40AM (7.5hr) ... 12:40PM
09/08/2011 5:12AM - 1:00PM (7.75hr)
09/09/2011 1:38AM - 7:03AM (5.5hr)
09/10/2011 ?
09/11/2011 ?
09/12/2011 4:35AM - 12:30PM
09/13/2011 6:20AM - 3:00PM
09/14/2011 6:00AM - 1:10PM
09/15/2011 slept 9:00AM~ - 3:30PM
(napped ~8:00PM - 11:20PM); 6:50AM - 7:20AM
09/16/2011 4:45AM - 11:30AM
09/17/2011 5:00AM - 3:40PM
09/18/2011 7:02AM - 3:50PM
09/19/2011 Planned: 6:30AM - 7:00AM; 7:30AM - 10:30AM; 1:00PM - 2:45PM;
09/20/2011 Planned: 10:30PM - 2:00AM; 4:00AM - 8:45AM
I literally put about 20 suggestions on sleeping in the OP which encompasses all of the advice in this thread so far and some more.
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Day 36 update:
At 207.4 from my original 222.2 start.
I cut ALL juices about 18 days ago, only drink 1% fat milk and water. Ever since the first to second week, I just stopped getting hungry, I would have to force myself to eat so I don't collapse from malnutrition. Even then, some days are bad and I feel like shit.
Lots of vegetables, LOTS of protein-type foods (yesterday I made an omelette that I actually took pictures of + Show Spoiler +), LOTS of milk and water, a good amount of cottage cheese a day (about 2 cups).
Still to this day however, every morning, I drink a mug of coffee with 2 sugars. NOT going to give this bad boy up.
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On September 20 2011 22:37 InfC.AnatoLiy wrote:Day 36 update: At 207.4 from my original 222.2 start. I cut ALL juices about 18 days ago, only drink 1% fat milk and water. Ever since the first to second week, I just stopped getting hungry, I would have to force myself to eat so I don't collapse from malnutrition. Even then, some days are bad and I feel like shit. Lots of vegetables, LOTS of protein-type foods (yesterday I made an omelette that I actually took pictures of + Show Spoiler +), LOTS of milk and water, a good amount of cottage cheese a day (about 2 cups). Still to this day however, every morning, I drink a mug of coffee with 2 sugars. NOT going to give this bad boy up.
Nice work man... keep it up
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On September 20 2011 19:41 RosaParksStoleMySeat wrote:Also, Dimsum, here's a new snatch video... a simple triple at 50kg. Light weight and all but I think I've improved quite a bit from last time. Now with 30% less donkey kick! + Show Spoiler +
Could you post a sideview next time? I cant really tell if you are over the bar. Remember to drop your hips to catch the bar, you are still pressing a bit. Looks better though.
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![[image loading]](http://www.ifodense.dk/wp-content/uploads/2010/03/har%C3%B0fiskur-300x300.jpg)
Freeze dried haddock. Best stuff ever. 82g of protein / 100g.
Only negative thing is it's quite expensive.
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On September 21 2011 01:02 sJarl wrote:
Freeze dried haddock. Best stuff ever. 82g of protein / 100g.
Only negative thing is it's quite expensive.
Do you reconstitute it with the blood of the fallen? :D
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On September 21 2011 01:20 Ingenol wrote:Show nested quote +On September 21 2011 01:02 sJarl wrote:
Freeze dried haddock. Best stuff ever. 82g of protein / 100g.
Only negative thing is it's quite expensive. Do you reconstitute it with the blood of the fallen? :D
Of course. Silly question
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On September 20 2011 19:41 RosaParksStoleMySeat wrote:Also, Dimsum, here's a new snatch video... a simple triple at 50kg. Light weight and all but I think I've improved quite a bit from last time. Now with 30% less donkey kick! + Show Spoiler +http://www.youtube.com/watch?v=unabPkXP2qw
Dont think about jumping, but instead planting your feet. they only need to come a cm off the ground so you can move them out to a stronger squat position. Also make sure you're getting under the bar enough to lock out your arms, you're kinda catching it bent and then pressing it out.
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Squatted 122.7kg yesterday.
felt like a fucking god.
MOving on.
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I must say that 122,7kg is a quite odd number.
GJ either way.
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For someone who can't do a pull up yet, do you recommend negative pull ups or a assisted pull up machine at a gym? Also, if the machine is the choice then how many reps should I be doing?
I've tried both and I'm not sure what's better.
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EPT![[image loading]](http://img31.imageshack.us/img31/9550/ingredients.jpg)
![[image loading]](http://img62.imageshack.us/img62/5980/cooking1.jpg)
![[image loading]](http://img217.imageshack.us/img217/8541/cooking2.jpg)
![[image loading]](http://img200.imageshack.us/img200/1764/cooking3.jpg)
![[image loading]](http://img850.imageshack.us/img850/2170/cooking4.jpg)
![[image loading]](http://img842.imageshack.us/img842/21/sloppyflip.jpg)
![[image loading]](http://img101.imageshack.us/img101/40/finishedcooking.jpg)
