I hear you, there. Kansas winters suck. When I was in California I could go up the mountain and go snowboarding every weekend, which kept me sane. Here, a 50 ft rise over 1/4 mile is considered a hill.
It’d be 36 in farenheit, it’s a straight 9F/5C conversion factor. The extra 32 added onto the end because we picked a stupid place to put freezing temperature doesn’t come into play when you’re figuring a temperature delta, just a direct F/C conversion.
Thanks for the correction! 
I gained like 20 lbs of fat because of night shift, 7pm-7am, sleeping during the day. 2 years of it, eventually got insomnia, was miserable all the time. There were guys there with 20+ years of night shift who still never felt used to it. Disrupting the circadian rhythm has serious consequences, especially with endogenous hormones.
My mom worked as a nurse her entire life, and even though she rarely, if ever, had the graveyard shift (dead of night) her circadian rhythm still hasn’t stabilised after she retired a year ago.
I have to work night shift for 1 week every 16 weeks, and it always throws me off. Then, I have to work night shift for 6 weeks straight during plant outages. The outages aren’t too bad because it’s 4 days on, 1 day off, of 12 hour days, so you stay in the night shift mode. The worst thing they ever did was try to save money a few outages ago near the end of an outage by switching to a 3 day on, 2 day off schedule. Threw everyone’s sleep schedule for a loop, there were walking zombies everywhere.
I could make more money if I wanted to work in Operations, but they work a rotating 6 week schedule with basically flip flopping 2x 1 week of days, 1 week of nights, then 1 week of days training and 1 week off. I’ve done that before and you never really get right with it.
I’ve had 2 night shift jobs in the past. It was a bit of nightmare getting used to but after a week or 2 it wasn’t that bad. I couldn’t imagine doin different shifts of days and nights, that would be impossible to get used to.
We we’re always 3 on 2 off, 2 on 3 off. But if the guy who worked when you were off took off, you had to cover him. If he takes 2 days you’re working seven 12’s in a row. The guy opposite me had 5 weeks vacation. I was a supervisor and the supervisor opposite me had 4 weeks. I had 3 weeks. So technically, with 3 weeks off and 9 weeks covered, my only vacation was 6 weeks of guaranteed overtime.
Switching my workout back to killing it mode. Todays workout was good, but I’m not getting nowhere near the pump when focusing on 3 body parts. Going to layout my workout like this
Monday - Chest
Tuesday- Back
Wednesday- recovery
Thursday- Shoulders
Friday- Legs
Saturday- recovery
Sunday - Arms
This way I can go into the gym with the sole intention of murdering a body part from every angle possible with lots of sets. Cardio and Abs I will do on recovery days. I am going back to mostly cable and machine work. Cables are superior to free weights in keeping maximum tension on the muscle.
Woke at 191lbs. Filling out rightly to the point people are starting to mention it in the gym. Looking forward to destroying chest tomorrow. Bring me some gains!!
Chest
7.am Started today with my 20 min hill walk ( empty stomach ) BCAAS.
7.20 Probiotic Yogurt shot with vitamins.
7.30 Meal 1 (pre workout) - 2 whole eggs, 2 bacon with wholemeal bap.
100g coco pops, 200g egg whites, tablespoon peanut butter blended into shake.
8.00 Knockback my pre workout energy drink and start driving to the gym (30 mins) while sipping on my intra workout - Vitargo with BCAAS
8.30 Reached gym … Time to train.
Bench Press 8 sets
Incline Bench Press 10 sets
Lying Cable Fly 10 sets
Standing Cable Fly 8 sets
Low cable fly 8 sets
Bodyweight Pushups 5 sets
Total Time 2 Hours
The reps started out around 30-40 using light weight pyramiding down to no lower than 8 reps with heavier weight. Then reverse back up towards 20-30 rep range and back to lighter weight. Took my time between sets to recover, though struggled badly towards the end. There was nothing left, the muscle had been completely killed. The push ups were an embarrassment at the end. I was barely able to do one and there was a bit of skirt standing by so I packed it in after one attempt. lesson - always do these earlier in the session.
10.30 Meal 2 ( post workout ) 100g Oats ( pre blended ) 2 scoops protein powder, banana, tablespoon peanut butter blended.
11.00 Drive home eating 50g fruit jellies
2.00pm Meal 3 - 200g steak pieces, 250g Basmati rice, tablespoon olive oil, veg
5.00 Meal 4 - 200g Chicken, 250g Basmati rice, tablespoon olive oil, veg
8.00 Meal 5 - 200g Turkey, 200g sweet potatoes, veg
11.00 Meal 6 - 4 whole eggs, 100g oats, 1 scoop casein protein ( chocolate )
11.30 Feeder workout arms
Lying dumbbell skull crushers 100 rep, then bicep hammer curls 60 reps ( no rest ) - doing 2 sets to begin. 2 min break between sets
Failed at around 60 rep range triceps were killed, same with bicep only made 40 before form started going off. Second set I decided 50 rep Tricep and 30 rep Bicep and will stick at this for a while and work it up. That’s hard shit, my arms were swollen.
12.00 Its 23:50 here, I’ve just finished my feeder workout and planning on bed between 12-1am. Got another few blunts to polish off first. So this is a typical day. The foods went up. the weight is still 191lbs. Killing Back tomorrow.
Nutrition looks dialed in. I’m in for the progress.
Appreciate that bud, thanks for checking in. I’ve been having a look around other people’s logs. Some strong guys about. Interesting to see everyone’s way of doing things. Some big lifting going on in your log 
Not sure how I missed this log, but im along for the ride.
Cheers simo appreciate it. The difference between our 2 logs is sunshine, you aren’t going to see much in any of my pictures lol
Lmao, you’re in the UK right. My dad said it was a balmy 14 degrees there the other day !!
Ha! Yeah and that’s one of the better days. It’s 7 degrees today going by my car. Southern England get some better weather but here in Ireland it’s grim
Ah yes it’s always a little colder and often a little wetter over there.
Yesterdays Session.
Back
Wide Grip Chins 4 sets
Seated Rows 10 sets
Diverging Lat Pull 5 sets
Lat Pull 8 sets
Hyper Extension 5 sets
Smith machine Shrugs 8 sets
Smith Machine upright row 8 sets
Around 1 hour 40 mins. Weight 192lbs upon waking so up another lb. Struggling with the food. I don’t know how people eat rice all day. Between rice and oats I don’t know what’s worse… at least with the oats they can be blended and drunk with a scoop of chocolate protein powder. The rice is like chewing paper.
Today is recovery and just happens to be a lovely clear blue sky day. Couldn’t have timed it better. Had a nice walk with the dog down at the shore this morning. Now going to relax and eat more rice… Here’s Floki saying Hi
Just take 95% of them away for a week and see how much you miss them then!
That’s a good point lol. I’m sure you’re chugging for some cheat foods.
Why not mix in some good old potatoes instead of just rice. Way yummier
