how many times a week you are working out ? im working on Shift too, and i try to take day off when im going from day too night, or latenight to day, due to lack of sleep. hormonally speaking, its better to gain and recover.
I dropped cafeine completly.
how’s your libido is going ? do you find a drop in testosterone and desire ?
I am training 2-3 times per week at the moment. Libido is fine. Caffeine probably 2-3 coffee per day now, sometimes fewer.
19/3/18
Steps 18243
Sleep light 3h43m
Sleep deep 3h11m
HR rest 62bpm
HR max 152bpm
Training (1930hrs)
Back Squat 50x5, 60x5, 75x3, 80x3, 100x3, 112.5x3
Deadlift (no stops) 70x10)x5
Prowler 50kgx100m)x4
HLR 10x5
Calf Press 15x3
20/3/18
Steps 32419
Sleep light 3h13m
Sleep deep 3h29m
HR rest 60bpm
HR max 146bpm
21/3/18
Steps 15866
Sleep 6hr 52min
HR 61-149bpm
22/3/18
Steps 11081
Sleep 7h 38m
HR 67-130bpm
Weight 213.3lbs
23/3/18
Steps 18550
Sleep 6h 54m
HR 65-157bpm
Training
OHP 5x25 5x30 5x35 3x45 3x50 3x55
Bench Press 50x10)x5
Pull Ups / Pull Downs x10)x5 (2 full sets pull ups, then 7+3, 7+3, 6+4)
Triceps Push Downs 3x8
Prowler x10
24/3/18
Steps 11045
Sleep 6h 45m
HR 63-149bpm
25/3/18
Steps 14999
Sleep 6h 7m
HR 67-125bpm
26/3/18
Steps 24895
Sleep 8h 39m
HR 66-157bpm
27/3/18
Steps 20516
Sleep 9h 7m
HR 64-166bpm
Training 3mile run in 25:38
28/3/18
Steps 10077
HR 63-153bpm
Training
Bench Press 40x5, 50x5, 60x5, 70x3, 80x3, 90x3
OHP 40x10)x5
Kroc Row 32x10/10)x5
Hammer Curls 3x10
Row 6x100m (10s rest)
29/3/18
Steps 12056
Sleep 5h 35m
HR 62-137bpm
Training
Deadlift 50x5, 62.5x5, 75x3, 87.5x3, 100x3, 112.5x3
Squat 72.5x10)x5
Ab Wheel 5x10
Calves 3x15
30/3/18
Steps 8248
Sleep 6h 59m
HR 62-129bpm
Weight 215lbs
Training
Squats 50x5, 60x5, 75x3, 5x95, 3x107.5, 1x120
Deadlift 75x10)x5
HLR x10)x5
Calves 3x15
31/3/18
Steps 11003
Sleep 8h 20m
HR 68-141bpm
Weight 215lbs
1/4/18
Steps 8046
Sleep 7h 52m
HR 64-174bpm
Training
3.41mile run in 30:56
A note on sleep tracking: this seems to include the period (30-60min) that I spend relaxing before bed… So not true figures for sleep, but close enough.
2/4/18
Steps 17457
HR 61-133bpm
Sleep 8h 37m
Weight 215lbs
3/4/18
Steps 7527
HR 61-125bpm
Sleep 8h 12m
Training
OHP 5x25, 5x32.5, 3x37, 5x47.5, 3x52.5, 1x60
Bench Press 10x75kg)x5
Pull Ups 10, 7, 5, 5, 5 (with 0, 3, 5, 5, 5 lat pull downs to finish set)
Triceps Cable Overhead 3x8 @16kg
4/4/18
Steps 6290
Sleep 8h 6m
HR 68-140bpm