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Wed 20 Sep: 211 lbs | 66 rhr | 1597 Cal | 133g protein | ~8 hrs sleep
MORNING
lights out 2230: fell asleep easily, very sleepy after reading Moby Dick; alarm 0700: fatigued/sleepy/groggy, maybe awoke from >stage 1 sleep; arose 0740: felt refreshed; woke up @ night >= 5 times for <=25 min: remember dreaming, got out of bed once to piss, no problem going back to sleep.
complete rest
NIGHT
almost dozed off twice in the afternoon while in bed; pleasant mood all day; skipped bedtime routine
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Thu 21 Sep: 206 lbs | 62 rhr | 3515 Cal | 250g protein | ~5 hrs sleep
MORNING
lights out ~0330: fell asleep easily; awoke feeling somewhat refreshed; arose ~0930: felt refreshed; don't remember waking up at all through night.
TRAINING
squat@-320x1x1 @-250x5x3.
press@-161.5x4,3,3 @-151.5x5x1.
chins@-BWx11x1.
NIGHT
pleasant mood all day; bedtime routine ~2230: shower, floss & brush, training log entry, sleep log entry; most calories consumed at end of day.
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Fri 22 Sep: 210 lbs | 67 rhr | >>2205 Cal (unmeasured Korean BBQ) | >>137g protein | ~5-6 hrs sleep
MORNING
lights out ~0345: fell asleep easily; awoke feeling somewhat refreshed; arose ~1115: felt refreshed; don't remember waking up at all during night.
TRAINING
deadlift@-390x5x1
*slight bar whip, supine right*
NIGHT
~20 min nap ~1500; high chance of dozing off during early afternoon; pleasant mood in morning, unpleasant early afternoon, pleasant mood after nap; bedtime routine @ 2045: brush, shit, sleep log entry, training log entry.
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Sat 23 Sep: 210 lbs | 63 rhr | 3139 Cal | 218g protein | ~9 hrs sleep
MORNING
lights out 2200: fell asleep with difficulty; arose ~0945: felt refreshed; woke up @ night >=7 times for ~1 hr: woke up many times to change position, got up twice to piss, difficulty falling asleep after getting up second time; sleep disturbed by joint / muscle aches.
TRAINING
active recovery: moving boxes
NIGHT
pleasant mood throughout day; bedtime routine @ 2045: 530 Cal meal, shower, floss & brush, sleep/training log entries.
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Sun 24 Sep: 206 lbs | 2330 Cal | 151g protein | ~4 hrs sleep
MORNING
lights out ~0345: fell asleep after some time; arose ~0845: felt somewhat refreshed; woke up @ night ~5-10 times for ~1 hr.
complete rest
NIGHT
high chance of dozing off during day; unpleasant mood throughout day; skipped bedtime routine.
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Mon 25 Sep: 62 rhr | 3361 Cal | 227g protein | 0 hrs sleep
MORNING
lights out >0415: did not sleep at all; alarm/arose @ 0545: felt fatigued.
TRAINING
squat@-315x3x3 @-300x5x1 @-285x5x1.
bench@-237.5x2x1 @-235x3x1 @-225x3x1 @-215x5x1 @-205x5,4.
*sleep dep hit me here; rolling onto my left side*
chins@-BWx10x1.
NIGHT
~1 hr nap ~1400-1500; high chance of dozing off throughout the day; pleasant mood but sleepy/drowsy when not moving around; bedtime routine ~2130: floss & brush, training/sleep log entries.
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Tue 26 Sep: 67 rhr | >2820 Cal | > 197g protein | >7 hrs sleep
LAST NIGHT
lights out ~2220: fell asleep easily; alarm/arose @ 0600: felt somewhat refreshed; woke up @ night ~3-5 times for total ~5-10 min.
complete rest
DAY
pleasant mood throughout day: felt tired towards late afternoon/early evening; bedtime routine ~2045: prep bags, shower, floss & brush, answered phone call which led to an aggravating conversation and ruined everything.
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Wed 27 Sep: 64 rhr | >2204 Cal | >181g protein | ~4 hrs sleep
LAST NIGHT
lights out ~2230: fell asleep after some time due to aggravating phone call; alarm/arose @ 0500: felt fatigued; woke up @ night ~5 times for total ~75 min: got out of bed >0330 to piss, could not fall asleep; sleep disturbed maybe by rampant cortisol from late phone call.
TRAINING
squat@-305x1x3 @-250x5x2 @-225x5x1.
*knees and hips shooting back driving up out of bottom*
press@-162.5x3,3,3,2 @-152.5x4x1.
deadlift@-395x1x1 @-365x4x1.
*Texas deadlift bar*
DAY
pleasant mood most of day until quart of chocolate milk tore my guts up.
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Thu 28 Sep: 69 rhr | ~3700 Cal | ~225g protein | ~4 hrs sleep
LAST NIGHT
lights out ~2230: fell asleep after some time; alarm/arose @ 0515: felt somewhat refreshed; woke up > 10 times for unknown amount of time: sleep disturbed by quart of chocolate milk destroying my guts.
complete rest
DAY
moderate chance of dozing off during the day; pleasant mood throughout day; bedtime routine @ 1955: 480 Cal meal, floss & brush, shit, shower, training/sleep log entries.
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Fri 29 Sep: 65 rhr | 3592 Cal | 226g protein | 9 < s < 9.5 hrs sleep
LAST NIGHT
lights out @ 2130: fell asleep easily; arose @ 0815: felt somewhat refreshed; woke up ~7 times for ~1 hr: got up to piss ~0640 after being awake for some time, fell back asleep and dreamed.
TRAINING
squat@-315x3,2,2 @-285x4x1. @-275x5x1.
*fixing knees and hips drifting back / back angle closing driving out of bottom*
bench press@-237.5x4x4 @-225x5x1.
*shouldn't have done last rep, extreme rolling onto left side*
power clean@-211x3,2,1,2,1 @-187x3x3.
DAY
slight chance of dozing off during day: felt sleepy while driving; mood: pleasant; skipped bedtime routine.
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Sat 30 Sep: 210 lbs | 69 rhr | >>>1099 Cal | >>>107g protein | 6.5 < s < 7 hrs sleep
LAST NIGHT
lights out ~0115: fell asleep easily; woke up ~5 times for ~2hrs: got up ~0815 to piss, could not fall asleep; alarm/arose @ 1000: felt somewhat refreshed.
complete rest
DAY
moderate chance of dozing off during the day, felt sleepy all day; mood: unpleasant; bedtime routine ~2030: 412 Cal meal, floss & brush, shit, shower, training/sleep log entries.
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Sun 1 Oct: 213 lbs | 69 rhr | 3421 Cal | 280g protein | 7 < s < 8 hrs sleep
LAST NIGHT
lights out ~2205: fell asleep easily; woke up many times for ~2 hrs: got up >0400 to piss, fell asleep after some time; sleep disturbed by too many Calories close to bedtime; alarm/arose @ 0800: felt somewhat refreshed.
TRAINING
squat@-250x5x3
*left knee pain trying to keep knees from sliding back as I drive out of the hole, not successful*
press@-162.5x4,3,3 @-155x4x1 @-147.5x5x1
back extensions@-65x10,10,11.
chins@-(BW+35)x5x3.
DAY
pleasant mood; bedtime routine @1955: 480 Cal meal, floss & brush, shave, training/sleep log entries.
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Mon 2 Oct: 72 rhr | 3041 Cal | 228g protein | ~4 hrs sleep
LAST NIGHT
lights out ~2105: fell asleep with difficulty; woke up ~3-5 times for ~4 hrs: got up to piss and couldn't go back to sleep, started reading iPad ~0340 after what seemed like ~2 hrs lying in bed awake; sleep disturbed by waking up to piss; alarm/arose @ 0515: felt fatigued; should stop consuming fluid 2 hrs prior to bed, maintain sleep schedule over weekend.
complete rest
DAY
dozed off for seconds @ ~0800 and ~1500; mood - unpleasant; bedtime routine @ 1955: floss & brush, sleep/training log entries.
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Tue 3 Oct: 61 rhr | 3602 Cal | 231g protein | ~7.5 hrs sleep
LAST NIGHT
lights out ~2045: fell asleep easily; woke up ~5-10 times for ~30 minutes: got up once to piss, fell asleep easily, woke up ~0450; sleep disturbed by having to piss; alarm/arose @ 0515: felt somewhat refreshed.
TRAINING
squat@-295x1x2 @-135x5x4.
*knees shifting back out of hole even when trying to hold knees in place, left knee pain during last two warm up sets @ 295, knees shifting back even @ 135, will do massive reset to unfuck technique*
bench press@-240x3x3 @-227.5x5x2.
*rolling left slightly on every rep*
deadlift@-396x4x1 @-319x5x1.
*Texas deadlift bar, right supine*
DAY
mood: pleasant; bedtime routine ~2030: brush, training/sleep log entries.
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Wed 4 Oct: 71 rhr | 2927 Cal | 202g protein | ~7 hrs sleep
LAST NIGHT
lights out @ 2130: fell asleep easily; woke up ~5-10 times for ~20 minutes; alarm/arose @0515: felt somewhat refreshed.
complete rest
DAY
napped ~1430 for ~10 minutes; moderate chance of dozing off during day: felt really sleep ~0730 and ~1000; pleasant mood most of day; bedtime routine @ 1955: shower, prep bags, bagel, brush, sleep/training log entries.
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Thur 5 Oct: 65 rhr | 3125 Cal | 227g protein | ~6.5 hrs sleep
LAST NIGHT
lights out ~2100: fell asleep after some time; woke up ~10 times for ~1hr 20 minutes: woke up ~0415, could not fall back asleep, probably because I stopped doing stuff by mid-afternoon Wed; alarm/arose @ 0515: felt somewhat refreshed.
TRAINING
squat@-155x5x1 @-185x5x1 @-205x5x1 @-245x1,1,1,2 (*all reps technique fails*) @-215x5x1 (*all reps technique fails*)
*on failed reps: knees shifting back excessively out of hole, back angle not maintained, thoracic flexion, lumbar extension may not be tight enough*
*lower right back pain, should not have done back off deadlift set last session*
press@-162.5x4,3,3 @-155x5x1.
power clean@-205x1x1 @-200x2,1 @-195x2x2 @-185x3x3.
*left knee pain, probably from asymmetric squats*
DAY
pleasant mood throughout day; bedtime routine @ 1955: 469 Cal meal, brush, sleep/training log entries.
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Fri 6 Oct: 210 lbs | 66 rhr | ??? Cal | ???g protein | ~6 hrs sleep
LAST NIGHT
lights out ~2215: fell asleep after some time; woke up ~5-10 times for ~2 hrs: got up ~0630 to piss after laying in bed for what seemed about an hour, did not fall back asleep; sleep disturbed by waking up to piss and then thinking about auto collision I was in and squat technique; alarm/arose @ 0700: felt somewhat refreshed.
ACTIVE RECOVERY
light hike
DAY
napped ~1330 for ~30 minutes and ~1730 for ~20 minutes; chance of dozing off throughout day: high; unpleasant mood throughout day; skipped bedtime routine.
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Sat 7 Oct: 69 rhr | ??? Cal | ???g protein | ~7 hrs sleep
LAST NIGHT
lights out ~2200: fell asleep easily; woke up ~10 times for ~2 hrs: got up to piss after laying in bed awake for some time, had difficulty falling back asleep, probably due to naps; sleep disturbed by sleeping on sides amplifying muscle aches; alarm/arose @ 0700: felt somewhat refreshed.
complete rest
DAY
naps: less than 10 minutes ~1245 and ~20 min ~1500: both in car; high chance of dozing off while riding in car; pleasant mood throughout day; bedtime routine ~2050: brush, sleep/training log entries.
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Sun 8 Oct: 212 lbs | 63 rhr | 2871 Cal | 227g protein | ~6 hrs sleep
LAST NIGHT
lights out ~2130: fell asleep after some time; woke up ~10 times for ~2 hrs: woke up before 0400, had trouble falling asleep, don't know if I did or not before getting up to piss ~0500, don't think I fell asleep after that; sleep disturbed by possibly too warm of a room, also went to bed too full; alarm/arose @ 0600: felt fatigued.
TRAINING
squat@-215x5x1 @-225x5x1 @-235x5x3 (all reps shins get too vertical before I get halfway up) @-135x5x4.
*@135 knees stay put when I lean forward more and earlier to set hips back early, set knees forward early, brace my calves and keep chest up out of hole*
bench@-240x4,3,3 (1st and 2nd reps each set pretty good, the rest I'm rolling onto my left side) @-230x5x1 (first rep pretty good, all others I'm rolling onto my left side)
chins@-(BW+30)x5x3.
reverse hypers@-50x10x5.
DAY
pleasant mood throughout day; bedtime routine @ 1955: floss & brush, training/sleep log entries.
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Mon 9 Oct: 211 lbs | 67 rhr | ~2548 Cal | ~228g protein | ~6 hrs sleep
LAST NIGHT
lights out @ 2106: fell asleep easily; woke up ~5 times for ~2hrs: woke up ~0330 having to piss, could not fall back asleep; sleep disturbed by consuming fluid too close to bedtime; alarm @ 0515: felt fatigued; arose @ 0525: felt somewhat refreshed.
complete rest
DAY
slight chance of dozing off late afternoon while sitting on the couch on computer; mood: pleasant through early afternoon, unpleasant late afternoon with headache from possibly carb deprivation; bedtime routine ~2000: shower, kitchen stuff, brush & shave, sleep log entry.
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Tue 10 Oct: 211 lbs | 76 rhr | 2854 Cal | 223g protein | ??? hrs sleep
LAST NIGHT
lights out @ 2115: fell asleep with difficulty; woke up many times for some unknown amount of time: broken sleep all night due to indigestion, got up twice to piss; sleep disturbed by ground beef from Lucky; alarm/arose @ 0515: felt somewhat refreshed.
TRAINING
squat@-235x5x6 (every rep knees sliding back out of hole too far too early)
press@-162.5x3x5.
deadlift@-396x1x1 @-352x4x1 (Texas deadlift bar, left supine)
DAY
pleasant mood throughout day; skipped bedtime routine.
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Wed 11 Oct: 209 lbs | 77 rhr | 2783 Cal | 244g protein | ~2 hrs sleep
LAST NIGHT
lights out ~0315: fell asleep easily; woke up ~2-3 times for ~10 minutes: sleep disturbed by obsessing about squat technique; alarm @ 0515: felt fatigued; arose @ 0615: still felt fatigued.
complete rest
DAY
took nap ~1530 for ~30 minutes; chance of dozing off throughout day - high: drowsy while driving; unpleasant mood throughout day; bedtime routine @ 1955: shower, kitchen stuff, brush & shave.
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Thur 12 Oct: 210 lbs | 60 rhr | 2368 Cal | 222g protein | 7 < sleep < 7.5 hours
LAST NIGHT
lights out @ 2130: fell asleep easily; woke up ~7 times for ~15 minutes; alarm/arose @ 0515: felt refreshed.
TRAINING
squat@-235x5x5 @-235x4x1 (every rep knees shifting back to near vertical before I'm halfway up, back angle gets more horizontal, will experiment with very wide stance)
bench press@-240x3x5 (could not record, but felt like left peck was doing more work than right)
power clean@-205x1x2 @-185x3x3 @-190x3x1 (left knee pain last 2 sets)
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Fri 13 Oct: 208 lbs | 68 rhr | >>1931 Cal | >> 147g protein | 4 < sleep < ??? hrs
SLEEP NOTES
lights out @ 2130: fell asleep easily; woke up many times for ??? minutes: got up to piss early morning and could not fall back asleep; sleep disturbed by positional discomfort, wife getting into bed, getting up to piss; alarm @ 0600: felt fatigued; arose ~0610: felt somewhat refreshed.
complete rest
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Sat 14 Oct: 209 lbs | 67 rhr | ??? Cal | ???g protein | ~4 hrs sleep
SLEEP NOTES
dozed off Friday ~1100 for minutes, slight chance of dozing off through rest of Friday; lights out ~0300: fell asleep easily; woke up ~ 5 times for ~15 minutes; sleep disturbed by obsessing about squat; alarm @ 0600: felt fatigued, went back to sleep; arose ~ 0730: still felt fatigued.
complete rest
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