Yes Dr Darden recommended ZMA so I got some . Other than the typical vitamins I eat it’s the first supplement I’ve bought in years. It seemed to help me sleep for about a week or so but then afterwards the effectiveness wore off? My doctor recommended Melatonin and I’ve been taking that and sometimes it helps but mostly not. About 4 o’clock I pop up no matter what and then I lay there trying to get back to sleep. Sometimes I can, sometimes not.
I’ve tried to vary what I eat at dinner and after dinner but that doesn’t seem to matter? I never drink or eat anything with caffeine .
Scott
Yeah could be just an age thing. I’m 54 and work nights so I live off 4-5 hours straight then try to make up the other 3-4 hours throughout the rest of the day. Even when I’m off work for extended periods I never get more than 4-5 hours in one go whether I want it or not. I wake and then that’s me, there’s no getting back over so I don’t even try now as it was quite stressful!! But lots of my friends around my age are the same, which is why I said it could be just an age thing.
I keep hearing get at least 8 —10 hours sleep for best results. I haven’t got 8 hours in ages!
Scott
Do you ever try splitting up the sleep and taking a nap or naps? I find this to be a good solution when I have trouble getting all my sleep in one go, but I’m pretty committed to getting that sleep because it’s probably the most important thing we can do to make gains.
If I take a nap I can’t get to sleep at night. Scott
Have you discussed this with your doctor?
Yea he gave me the melatonin
So back to this working out everyday routine. I looked at some of your posts and I’m a little slow on the uptake of understanding them .If I understood you correctly you said you workout everyday? Does that also mean you work all the same muscles everyday 7 days a week?
Thanks
Scott
Yup. And the on top of that I have workouts that focus on specific muscles that will be trained throughout the week, anywhere from 3 to 7 days a week depending on my work schedule.
Just so I can get this in my head , for instance you are training bicep , tricep lats delts etc everyday? Are you training to failure or short of failure.
Scott
The daily work doesn’t come close to failure.
This is most interesting !
Scott
I think it would be hard to do that level of frequency and still recover if he was hitting failure. Definitely an interesting approach. Something I’ll keep in mind if I want to mix things up a bit.
I come near failure in training every time I do my dedicated training for the day, but the daily work is about getting in reps in.
I find few trainees ever reach true failure. Hell, it took me over 300 reps here
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You’re an absolute machine! I love your home gym setup by the way! I’m in a second story apartment so any time I do a home workout it’s just something basic that I can do with my adjustable dumbbells, pull up bar, and Walker I bought to do dips on. I would love a garage gym like yours someday, no more trips to the gym or dealing with a membership lol
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Wow that’s amazing!
Scott
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Not to step on your toes, @T3hPwnisher, but @entsminger, his daily workout is typically a full body circuit of what seems to be mainly body weight movements, with maybe some KB swings and reverse hypers or something thrown in.
If I’m correct, it’s more to get the blood flowing daily, as well as take care of movements that he’d like to do, like GHR’s, but doesn’t want to fit into his “main” workouts. They can also be used to focus on conditioning.
It also allows for a greater accumulation of volume - ex: 50 chinups a day (maybe 5x10?), 7 days a week, is easier than trying to do 350 chinups in a single workout once a week.
His “main” workouts tend to be focused on some type of movement and the muscles that help that movement. Ex: incline DB benching and then movements that hit his triceps, shoulders, etc.
Again, not to butt in, but Scott’s wording sounded like he’d had a different idea of what daily workouts meant. If you understand what Pwn’s doing, I think it actually makes a lot of sense. The daily workouts really aren’t supposed to take much out of you. I am working on improving my strength and work capacity to reach this point as well - I really like the ideas behind it.
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This was almost exactly the post I was going to make.
@entsminger The approach @T3hPwnisher uses makes much more sense if you look through his log at the workouts
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@jshaving and @dagill2 Don’t be hemlocking my Socrates here, haha. But much appreciated. The post summed it up well. I’d clarify one point
I would say this is less of a typical thing and more of a 50% thing. There’s often a fair chance the daily work bleeds into the main workout (so if it’s my press day, I’ll get my dips and chins in for the assistance work that day and then NOT need to do them as part of my daily work, squat day has reverse hypers in it, dead has chins, etc), at which point I just “owe” the rest.
Prime example is today: I woke up and did my 100 burpee conditioning workout (matched my previous PR of 5:38 for time), then, since I was already in the basement where my GHR and mats are, I did my 30 GHRs and series of neck bridging, then came up in the garage and did 20 standing ab wheels and 40 reverse hypers (these are also bodyweight, not loaded) along with 25 band pushdowns and 50 band pull aparts. I then did 5 chins and 5 dips, just to remind my body I was still alive. So, as of 0645 my time, I still owe 45 chins and 45 dips before the day is done. I’ll most likely just knock them out bit by bit walking through the garage as I take out trash or do other chores today.
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== Scott==
Are you talking about 50 full chin ups a day?? From dead hang to chin almost up to the bar? I can’t even do one chin!!