Aren’t 8 hours enough? And nooooo your lat pull-downs are great. What’s wrong with them? You have a great position to really focus on the lats. No need, really to overfocus on bracing on stuff like this!
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Well, 8 hours of sleep are great, however, I stay up late unnecessarily and I don’t feel well or rested after this sleep.and not only the duration of sleep is important to me but also its quality. I go to WC at least once at night and don’t fall asleep immediately after this, thinking about insignificant but annoying things…
Just agging, I know 
In fact absolutely perfect sleep would be 23.00-8.00 in weekend.
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09.11.2020
Sleep 22.00-7.00 Бut I woke up several times during the night
Calories 2654 kcal
Rest day.
10.11.2020
Sleep 22.00-7.00 but again - troubled sleep
Calories 2230 kcal
Fitness workout
triple sets
1. trapbar deadlift 4x6x62,5kg
2. lat pull down with rope on crossover machine 4x10x60kg
3. seated shoulder press 4x10x(2x8kg)
4. heel elevated narrow strance goblet squats 4x8x25kg
5. one arm lat pull down on crossover machine 4x10x30kg
6. seated chest press 4x10x42kg
7. leg drop 4 sets
8/ lateral to front dumbbell raises 4x10x(2x3kg)
How much protein are you eating a day?
Nice log, some strong lifting in here!
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Hi, kd13!
I eat usually 120-150 g. protein , it’s 2x my BW. Sometimes it’s a little below - 110 g
Thanks, but I lift with some kind of specific technique and it’s not comparable to random fitness exercises.
Nope! I think your doing great 
Thats pretty high on the protien. Reason I ask is because I had been really struggling with needing the toilet in the night and waking up feeling like my bladder is going to burst in the morning. I’ve switched to lower protien and the problem has gone.
May be it’s high amount of protein, but I’m used to eat that much for years. I feel like I’m recovering well.
I would say that this amount of protein is a result of restriction. I could eat more, haha, but I try not to exceed 2g/kg body weight.
As far as I’ve noticed, going to the bathroom depends on the amount of vegetables (huge salads) and fluids I consume before bedtime
And most of all a habit to me. I don’t mind if I wake up at 2-3 o’clock at night, I would fall asleep again. My problem is if it’s close to my time to get up or early at dawn. I’m starting to worry about nonsense and to think that the alarm will ring soon.
Forgive me if you have already mentioned it previously and I have missed it…but I have started taking both melatonin and magnesium to improve sleep. Started a couple weeks ago. Sleep is not longer, but it is definitely BETTER. Totally worth it. Hope it lasts. Anyway, worth a try if you haven’t tried it yourself.
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If it works for you- that’s great! юАs far as I know there is no strong evidence that melatonin is absorbed this way but maybe the intake itself helps - even as a placebo, the result is important. I have been taking magnesium citrate for a long time before but I really don’t see a difference. Maybe it helps people with lower levels in the body.
I used to sleep like a baby before and I sleep finе in the weekend. I’m obviously getting too upset with idiots at work lately. Аnd no supplement will help me if I continue like this :).
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It is said that stress is the result of your brain suppressing your body’s natural desire to strangle people who desperately deserve it…
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I also don’t think melatonin would be helpful for sleep quality. However, I take magnesium and think it’s great. You might try a more bioavailable version – glycinate rather than citrate.
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Some research suggests that citrate is among the most bioavailable forms of magnesium. Magnesium bisglycinate is much more expensive and as far as I know it’s suitable for hearth deseases. I really think that I don’t need to take magnesium additionally. May be from time to time but not on purpose.
For example I sleep great this night - couple day off work and even I woke up at 7.20 in the morning, I went back and slept to 9.00. I really needed this <3
So true. Sometimes I have nightmares about work stuff, haha. My colleagues are so arrogant, ignorant and limited thinking that I find it hard to bear. But I still get paid so …
[
11.11.2020
Sleep 22.30-6.30 very well
Calorie 3000 kcal (not usual) My colleague has a bitrhday and I I ate enough nuts and cheese and some crappy cake
Rest day. My legs were so painful I I could feel every muscle as I walked
12.11.2020
Sleep 22.30-7.20 one pause for WC and overthinking about the meaning of life but then to 9.00 Oh, I needed this…
Calorie- later
Fitness workout
triple sets
1. double squats 4x7x38 kg
2. one arm row on seated row machine 4x10x35kg each
3. one arm shoulder press 4x8x10kg each
4. RDL 4x8x42.5 kg
5. leg extensions 4x8x15kg
6. incline dumbbell bench press 4x8x(2x15kg)
7. biceps curls EZ bar 4x10x13kg
8. triceps push down 4x10x30kg
Despite my endless efforts, my eyebrows are like quarreling friends …
https://www.instagram.com/p/CHddZGwDxVF/?hl=bg
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I know plenty of people like that. Read up on the Dunning Kruger effect and suddenly you realize how prevalent it is, that you literally see it everywhere.
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I’ve been sleeping poorly too. Let me know if you figure out the meaning of life, might help me too lol
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Reading fiction before bed is a great way to induce sleep. That’s a big part of my nighttime routine.
Also, I’ve never done this but hear it echoed by many people – if you can’t stop stressing yourself out while trying to fall asleep, start writing down a list of everything you have to do/deal with the next day. Get it out of your system on paper. That might help.
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You are right. I need to read instead of googling and watching YouTube. But i found myself unable to concentrate after the day in the office. I read early in the mornings -I wake up earlier than needed to drink my coffee with a book.
To-do list is a great plan but it’s not solution for me. I have to fight with stupidity and nonsense of my work not some real problem. Everything depends not on logic or my efforts but on decisions of one corrupted and greed man.
Duning Crueger effect-I know, but unfortunately no one else around me doesn’t care. Especially my arrogant boss that thing he know everything and can do everything.
13.11.2020
Sleep 22.45-7.45
Calories ~2000 kcal
Rest day.
14.11.2020
Sleep 23.00-7.30
Calories 1900 kcal
Fitness workout
Triple sets
1. Landmine squat 4x10+15 kg
2. Incline dumbbell bench press 4x8x(2x16 kg)
3. Lat pull down reverse grip 4x10x45kg
4. Landmine overhead press 4x10+10kg
5. Dumbbell RDL 4x10x(2x21kg)
6. Seated calf raises 4x10x20kg
7. Triceps push down 4x10x30kg
8. Dumbbell biceps curl 4x8-10x(2x8kg)
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15.11.2020
Sleep 23.00-7.30 Not bad.
These days I slept in my mom’s home so there was no heater in bedroom and it was 8-9 °C. But with two quilts and my clothes on it was fine :).
Calories 2080 kcal
Rest day.
16.11.2020
Sleep- 23.15-7.15
My vacation is over. 
Tomorrow - back on track.
Calories 2035 kcal
Fitness workout
triple sets
1. trap bar deadlift 4x6x62,5kg
2. one arm shoulder press 4x8x10kg each
3. lat pull down with rope on crossover machine 4x10x65kg
4. leg press machine 4x10x70kg
5. pull ups reverse grip 4x5
6. lateral dumbbell raises 4x10x(2x5kg)
7. hammer biceps curls with bar 4x10x10kg
8. lying triceps extensions 4x8x10kg
17.11.2020
Sleep 23.00-7.00 No bad again, just one break .
Calories --------------
Fitness workout
triple sets
1. incline dumbbell bench press 4x10x(2x12,5kg)
2. lat pull down reverse grip 4x10x45kg
3. heel elevated narrow stance goblet squats 4x10x20kg
4. row on seated row machine 4x10x(2x25kg)
5. lateral to front dumbbell raises 4x10x(2x3kg)
6. squats on smith machine 4x10 no added weights
7. leg extensions 4x5x20kg
8. leg curls 4x4x15kg pffew pretty heavy with this technique
