Weight: 206.7lb
Recovery: 91% (7h 43m slept)
Home gym today.
Toes to Bar
x10
Ab Rollouts
x20
Smith Squat (2s neg) (instead of Hack Squats)
12x225
12x225
Food
Cal: 1846
P: 191g
C: 148g
F: 56g
+45mins cardio
Curious, what do you use to track your recovery percentage?
Well, I started with a watch by Polar Fitness that did okay, but i had to keep it on all night and it felt a little spotty.
Then when I started really leaning out - IDK why but I was becoming a hot sleeper. Like I was always a hot sleeper, but now I was sleeping under a full speed fan with no blankets/sheets on and was still sweating through my sheets nightly. So I bought a bed that’s probably too expensive to justify, but it keeps me warm/cool depending on the season and it also tracks my sleep through sensors and all that.
FWIW, the Tap Test is almost as good at tracking sleep/recovery as any watch or bed. Using a Click Counter is a little easier than counting dots on a sheet of paper though.
^I also don’t listen to my bed when it tells me I shouldn’t train. Like I’m gonna listen to some dumb bed 
That . . . looks amazing. We have two BedJets, but I don’t like to use mine (even though I get warm) because I don’t like the cool air blowing directly on me. I like the idea of all that data too - if you feel like it’s fairly accurate that is. Thanks for another health item to add to the list! (Though we spend a pretty significant portion of our lives sleeping, so I feel like there are far worse things to invest in).
Never saw the tap or click tests - I’m intrigued! Still like the idea of the magic bed though hah.
Damn straight. That’s why I tell Alexa to shove it sometimes. Just to make sure the robots know they’ll face resistance in their eventual uprising.
4/2/23 - rest
Food
Cal: 1774
P: 163g
C: 220g
F: 29g
+45mins cardio
Avg Weight: 208.1lb
Avg Cals: 1955
Avg Protein: 205g
Avg Carbs: 171g
Avg Fats: 48 (had one outlier day at 106g, Avg would be 38g without the one high day)
Weight: 208.8lb
Recovery: 49% (3h 54m slept)
Walking into the gym on International Chest Day to do cardio because that’s what the cool kids do. We’ll be smoking behind the school when you’re done with chess club.
+15mins Treadmill AHR 145bpm
+15mins Stationary Bike AHR 135bpm
+12mins Hyperbed Tanning
Food
Cal: 1807
P: 197g
C: 173g
F: 36g
Weight: 207.6lb
Recovery: 46% (5h 7m slept
3am 
close to just taking his fucking bench. I don’t have time for pedestrian shit.
Food
Cal: 2573
P: 237g
C: 255g
F: 59g
^I was bad. I have a recurring difficulty staying on diet for meal prep nights. At least the damage wasn’t too bad this time.
If he was doing full ROM then 4 other exercises supersetted would’ve been way too many. It’s about load management.
How well has the keeping you cool worked now that you’ve had it for awhile? My wife/ kids are tired of me turning the house into an icebox so I can sleep a couple hours. Obviously they don’t get a vote, but it would be fun to surprise them with one evening of above-freezing temperatures.
Still works great. the bed has individual sides so the wife can bake at her usual nightly temperature and I’m at a balmy 80-85 degrees in winter.
This is the best thing to happen to beds since memory foam.
High praise indeed. Now you’ve got me seriously looking at this.
Come at me, bro
bon voyage
Weight: 208.7lb
Recovery: 57% (4h 37m slept)
I read an article a while back (which i cannot find to reference) in the TNation archives about hitting doubles where you would work heavy one day and re-hit the same muscles the following day but with pump work. No clue how legitimate that is, but I’m struggling to want to wake 3hrs before the sun is up just to do cardio. So I’m probably doing bro pump stuff for shits n giggles to help me wake up for cardio days.
OH Triceps DB Ext
20x40
Behind-the-neck Press
15x45
Military Press
20x65
DB Incline Flye
30x40
DB Lat Raises
20x25
Toes to Bar
x10
x5
OH SS KB Carry
1min x 45lb
+15mins Treadmill AHR 145bpm
+15mins Stationary Bike AHR 135bpm
^I’m not crying, you’re crying!
Weight: 209.4lb
Recovery: 41% (3h 51m slept)
Sleep has been dogshit all week. Need to fix that.
Food
Cal: 2180
P: 233g
C: 223g
F: 34g
Weight: 209.2lb
Recovery: 54% (4h 54m slept)
Was supposed to be Cardio and Pump today but i didn’t want to miss out on leg press… add that to the list of reasons i might be a masochist.
Digestion is a little fuckered. It’s probably the Semaglutide… might go a week or two without to let shit get back to normal. (See what i did there?)
Toes to Bar
x10
x5
BW Dips
x25
Plate Drag Shrug
20x45
15x45
Supenation Curls
15x25
12x25
15mins Treadmill AHR 142bpm
15mins Stationary Bike AHR 132bpm
+20mins Sauna
4/8/23 - rest (needed)
Weight: 205.2lb
-20min walk through the neighborhood
-1h 30m cardio
Food
Cal: 2145
P: 252g
C: 151g
F: 55g
Weight: 209.6lb (up 4.5lbs from yesterday?)
Recovery: 80% (6h 36m slept)
Garage gym
Food
Cal: 2316
P: 242g
C: 245g
F: 37g
+30mins cardio
4/10/23 - Rest
Weight: 211.6lb
Recovery: 35% (3h 49m slept)
Today was planned off day anyways, but I woke up feeling terrible. Deep upper back stiffness, lungs not happy taking deep breaths, just feeling run down overall.
Went off diet on purpose, clearly needed some help recovering from whatever’s going on with me.
Brekkie:
4 eggs
Lunch:
Double scoop protein shake
Handfull baby carrots
Dinner:
Poke Bowl w/ extra protein
Snacks:
1 scoop Surge
Probably low on protein, will address that tomorrow. Priority is to feel better.
