and yes im a child
^^^^^^^. Best avatar eeeevvvveeeerrrrrrr
[quote]scj119 wrote:
Got my sleep study results back. “Mild Obstructive Sleep Apnea”, with 6 events per hour. “Moderate to severe snoring and significant sleep disordered breathing with recurrent arousals and sleep fragmentation” (note: I think “arousals” meant waking up, you pervs!)
Suggestions:
-Weight loss (I was fatigued at 180 just like I am at 225, plus, I don’t want to be a skinny bitch again). No go.
-Avoidance of alcohol - Um, no go. I’ll lower my consumption but I’m not stopping completely.
-Treatment of nasal congestion if present - I have congestion every single morning I wake up. Maybe fixing this will solve my problems. Will follow up.
-If conditions persist, consider full night CPAP calibration study - In other words, if fixing my congestion doesn’t help, I’m getting my nighttime Darth Vader mask.
Sounds all good, like I can finally fix my fatigue. But I can’t get over one thing - how does “Mild Obstructive Sleep Apnea” lead to “significant sleep disordered breathing”? To me that means something on top of apnea is also messing with my sleep. I hope I am wrong and apnea is the sole culprit.
Also - awake heart rate was 58, sleeping heart rate was 64. What the fuck?[/quote]
IMO apnea from obstruction (your tongue) is the sole culprit. Don’t get caught up in the wordplay.
your sleeping heart rate is slightly elevated compared to awake HR because your heart is beating a bit faster to make up for the lower oxygen intake when you’re having your apneic episodes.
do you sleep on your back? that allows your tongue to fall backwards in your throat, thus blocking your airway and causing apnea. some people have had success with a mouthpiece fitted in such a way that it tilts your jaw and your tongue forward, but I tried two versions from Zquiet and it just didn’t work for me.
if you don’t already, try sleeping with your head slightly elevated, or sleep on your side. this should help unless you actually have central sleep apnea, which has to do with the breathing centers in your brain, but they diagnosed you with the obstructive type so I don’t think that’s the case.
Holy log posts. I’ll respond before I train.
[quote]VTBalla34 wrote:
Just remember: Real Men wear CPAPs[/quote]
You mean, real men put off getting CPAPs because they think it’s lame, but eventually give in when their girlfriend makes them buy one?
[quote]scottkoscielniak wrote:
arousals…[/quote]
Come to think of it, given that creepy shoulder massage, maybe that is what he meant…
[quote]Dasher wrote:
^^^^^^^. Best avatar eeeevvvveeeerrrrrrr[/quote]
You mean second best.
[quote]fr0IVIan wrote:
IMO apnea from obstruction (your tongue) is the sole culprit. Don’t get caught up in the wordplay.
your sleeping heart rate is slightly elevated compared to awake HR because your heart is beating a bit faster to make up for the lower oxygen intake when you’re having your apneic episodes.
do you sleep on your back? that allows your tongue to fall backwards in your throat, thus blocking your airway and causing apnea. some people have had success with a mouthpiece fitted in such a way that it tilts your jaw and your tongue forward, but I tried two versions from Zquiet and it just didn’t work for me.
if you don’t already, try sleeping with your head slightly elevated, or sleep on your side. this should help unless you actually have central sleep apnea, which has to do with the breathing centers in your brain, but they diagnosed you with the obstructive type so I don’t think that’s the case.
[/quote]
I always sleep on my side. I had to sleep on my back for a couple hours as a part of the study, but I never do at home. Not comfortable for me.
I’m prob gonna see an ENT and see if this sinus stuff can get cleared… if not, I’ll go for a CPAP trial.
Squats and prowler tonight.
12/29/2011: 5/3/1 Week 2, Day 2 (Squat)
uggghhh. You may have been asking why I haven’t been doing conditioning during my new “conditioning phase” (probably not, but you could be). That ended tonight.
I had a funny story to tell but I am exhausted and don’t remember.
Workout:
A)Squat
120 x 5
150 x 5
175 x 3
-work sets-
205 x 3
235 x 3
265(3 ) x 8 PR
B1) Front Squats
155 x 10
160 x 10
165 x 10
165 x 10
165 x 2… got caught up talking before this set and my legs got cold and lactic acid-y.
B2) GHR
bw x 10 (moved the pegs to a more difficult position after this)
bw x 7
bw x 6
bw x 6
C) Ab Wheel
3 sets x some
PROWLER SPRINTS
40m x 90lbs x 10 trips in 10mins total
Layed down on the brick for a while panting… thought I was gonna puke for a bit… crazy leg pump, good times.
Nutrition:
I’m dieting so only about 4000 cals today, maybe 300-350g carbs
8am: 8oz greek yogurt w/ 25g chocolate protein, banana, 4oz cranberry juice in water, handful nuts, 3 caps fish oil
10am: protein shake w/ 25g fat/60g protein, apple
1230: 2/3lb beef patty, handful almonds
330: 2/3lb pork tenderloin, handful almonds
630-9: workout drink (150g carbs, 50g protein, some leucine/creatine)
1015: 12oz ribeye, sweet potato, some greens
1100: got home, downed a 50g protein shake because recovery from today is going to be an issue
on the subject of sleep arousals, there was a show on last night where this dude pwned his girlfriend in his sleep because of sleep arousals, then he said he didnt remember a thing.
Lmao. I’m also dieting. I have had 70 CHOs today…
And also, that looks like more than a gram and a half of meat 
5/3/1 Week 2, Day 3 (Bench)
Mah legs iz sore today.
So, an update on the roommate who I wrote a workout plan and basic diet info on: He has drank every single day I’ve seen him since then (about 3 weeks), usually has a pizza or some sort of takeout for dinner with a 25g protein shake for dessert (I gave him ONE thing to follow to start off with - told him to eat 1g/lb protein a day, he weighs about 170lbs… and this is one of the two daily meals he eats, so you can guess how seriously he is taking that recommendation). He’s not recording his lifts either so he prob has no idea if he’s progressing. Glad I spent an hour writing that out for him and 2 hours in the gym with him. I’d be shocked if he’s still squatting and deadlifting.
Workout:
A1) Bench
100 x 5
125 x 5
150 x 3
-work sets-
175 x 3
200 x 3
225(3+ ) x 8… goal was 7, happy scj
A2) Chins
5 or 6 sets at bodyweight, underhand grip
B) Pin Press, about 4" off chest. Liked this a lot.
185 x 8
215 x 5
235 x 2
245 x 1
C1) Wide Grip Chest-supported T-Bar Row
80lbs x 11
90 x 9
100 x 7
C2) DB Bench
85 x 8
95 x 6
100 x 5 (pretty sure that’s a PR)
D1) Straight-arm pulldowns
7 x 11
8 x 8
9 x 7
D2) Flat Bar Curls
90 x 6
90 x 6
90 x 7
…20mins on the exercise bike. Got a nice pump because of the leg work yesterday. Quads felt like water balloons when you can’t get another drop in. Tight and pumped as hell. 5.7miles.
[quote]scottkoscielniak wrote:
on the subject of sleep arousals, there was a show on last night where this dude pwned his girlfriend in his sleep because of sleep arousals, then he said he didnt remember a thing. [/quote]
Wait, I can legally do this now? GAMECHANGER.
[quote]Dasher wrote:
Lmao. I’m also dieting. I have had 70 CHOs today…[/quote]
I don’t know what a CHO is but that sounds like a lot
[quote]
And also, that looks like more than a gram and a half of meat ;)[/quote]
Ihateyouihateyouihateyouihateyou
stopping in to say HI!
[quote]mom-in-MD wrote:
stopping in to say HI![/quote]
Mimz! Happy New Year!
Race to 3 plate bench and 4 plate squat?
In 2012 I resolve to kkeep up on my friends damn logs. Work can fuck off and die. Yay!
1/3/12 (yesterday) 5/3/1 Week 3, Day 1 (Squat)
So, my legs have literally been thrashed for a week since my last leg workout. Combination of completely new stimulus (prowler sprints), almost-completely-new stimulus (10rep front squats), kicking up the volume factor by 5 overnight, and a 3-day weekend of god awful eating and sleeping due to a friend being in town for new year’s festivities (there will be a return to hilarious fuckup stories in my log coming up as a result of this though)
Bottom line is, my legs and lower back still felt like crap yesterday but I convinced myself I was ok to squat because god damn, it had been a week. This was dumb.
A) Squat
120 x 5
150 x 5
175 x 3
-work sets-
220 x 5
250 x 3
280(1+ ) x 4… nowhere near a PR with the wendler formula, however, I nhave never gone over 1rep above 265lbs so I guess I shouldn’t be too upset. Form was awful, it was a real struggle to get 4, definitely wanted 6 or 7 but oh well.
No time for assistance. Gonna jack up my upper body assistance volume today on OHPs to make up, and try to run some hill sprints tomorrow.
[quote]WhiteFlash wrote:
Race to 3 plate bench and 4 plate squat?[/quote]
You’re on!!
[quote]Hallowed wrote:
In 2012 I resolve to kkeep up on my friends damn logs. Work can fuck off and die. Yay![/quote]
It’s cute that you think you have the option of leaving my log.
And I resolve to kick this recent habit over the past month of getting behind on my split and exercising shitty nutrition and sleep habits. I only progress when I am anal about food.
1/4/12: 5/3/1 Week 3, Day 2 (OHP)
So, New Year’s Eve night, I’m at a bar with a buddy of mine from out of town. He had left his phone at my house by accident, so it was important we stay together. Well, at about 230am, he is nowhere to be found. I search the bar for a minimum of 20 minutes, then wait outside and watch every single person leave. He’s not among them. It’s now ~3:15am. I know that he knows my address, so my only real option is to pray he’s outside waiting on me to let him in. Well now I can’t find a cab since all the bars have closed, and I wait for 45 minutes - FORTY FIVE MINUTES - in the freezing cold, waiting for a cab. Finally get home at 4:30am. He is nowhere to be found. I really have no way whatsoever of searching for him, nor can I leave my door unlocked for the whole night in my neighborhood. I check his car to see if he’s sleeping in there, no dice. I have less than zero ideas so I go to bed with my phone right next to my ear. He’s an adult, right? I think maybe he got lost and found a hotel.
Next morning, he is asleep on my couch. He said he was wandering the prostitute district of DC (note: no one I have spoken to since the incident, myself included, had any idea there was a prostitute district anywhere in DC), with hoes and pimps everywhere. He found a cab and somehow made it to my house, we’re guessing at 5am. He climbed a telephone onto my back porch, JIMMIED MY LOCKED BACK DOOR OPEN WITH A KNIFE, and crashed on my couch.
I wanted to shoot him, for leaving me with no phone and making me frantic, making me feel like the asshole for leaving him. We don’t know why he left the bar, we think he went home with a girl but he has no memory from about 2am to 430am when he remembers being on the hoe street. He stumbled into a Days Inn and called a cab… I looked it up on mapquest and it is in a pretty awful area of the city - nowhere near where our bar was.
Apparently, it’s not just bitches that be crazy (although one of those went crazy on me that night too).
Workout:
A1) Standing OHP
70 x 5
90 x 5
110 x 3
-work sets-
135 x 5
155 x 3
170(1 ) x 5. meh.
A2) Yates Rows
145 x 12
165 x 9
175 x 8
175 x 8
B1) Seated DB OHP
65 x 10
65 x 8
65 x 8
B2) Lat Pulldown
160 x 11
170 x 7
170 x 7
B3) Lateral DB Raises
30 x 7
30 x 7
30 x 8
C) Kroc Rows
95 x 21
D1) Rope Straight Arm Pulldowns
40 x 9
40 x 8
40 x 8
D2) Rope Tricep Pulldowns
55 x 11
55 x 8
55 x 8
D3) Rope Bicep Hammer Curls
40 x 11
47.5 x 9
50 x 7
Upped the volume and decreased normal rest periods to make it more metabolic-y and cardio-y
[quote]scj119 wrote:
He said he was wandering the prostitute district of DC (note: no one I have spoken to since the incident, myself included, had any idea there was a prostitute district anywhere in DC), with hoes and pimps everywhere.[/quote]
Yeah I saw it around U street or some shit like that one night. I was like wat???
[quote]spar4tee wrote:
[quote]scj119 wrote:
He said he was wandering the prostitute district of DC (note: no one I have spoken to since the incident, myself included, had any idea there was a prostitute district anywhere in DC), with hoes and pimps everywhere.[/quote]
Yeah I saw it around U street or some shit like that one night. I was like wat???[/quote]
Where at on U Street? grabs pen & paper
I see no hawtsexymanflesh pics on this page. Ummm except spar4’s new avi and he is like barely legal so we shall ignore that.
Pick it up in here plz.
[quote]VTBalla34 wrote:
[quote]spar4tee wrote:
[quote]scj119 wrote:
He said he was wandering the prostitute district of DC (note: no one I have spoken to since the incident, myself included, had any idea there was a prostitute district anywhere in DC), with hoes and pimps everywhere.[/quote]
Yeah I saw it around U street or some shit like that one night. I was like wat???[/quote]
Where at on U Street? grabs pen & paper[/quote]
I don’t remember honestly. Just happened upon some hoes crashing the street. Never seen that before.