chrisw77的日记, 2019年07月18日

Last night I was 173, this morning 169. Body needs the fuel, especially during the repair process!! 

When I do weigh for fun before bed, I usually lose 7-8lbs 🛏️ 

I never thought we would lose this much during sleep. I also noticed I lose more on Heavy lift days with the larger Muscle Groups, leg, chest & Deadlift.  

Cb...I'm super jealous. That's crazy. 

Just the heaviest time of day, and I usually drink a lot of water. I probably pee an average of 3 times when I sleep, that's probably 5 lbs minimum lol 

Almost double the weight equals almost double the water drop. Just logical. I dropped 3.2 today. 

Bed wetting at ANY age isn’t anything to be jealous of 😉 

Do I understand correctly that you lift for a time limit not amount of reps? Then do 2x your max?  

Your max twice I mean. Obviously you can’t go over your max 😉 

Wait.... that’s rest seconds so you just lifted your max that many times for a short workout? Sorry I’m a bit airheaded tonight.  

I don't know what it means either, peeper. :P 

I don’t feel so airheaded then lol.  

Recently I've been doing a 3 exercise circuit. Got the idea from Menno. He advises that since longer rest is better for strength and hypertrophy if you do 3 different exercises, the rest is at least 5 minutes per lift. So you're able to get a long rest period but also have efficiency since waiting 5+ minutes for all sets would have you at the gym for a long time. I'm enjoying it. I am able to hit the same or almost the same amount of reps as the previous set this way and keeps me from getting bored waiting around. 

No set rest. Takes me a good 30 seconds to feel like I'm ready for the next exercise. Just cycle through them and then pick another set of 3. So like Bench, pullups, and bent over laterals for example. 

I'm doing full body workouts so it's easier to choose 3 that hit different muscles. May not be doable if you only work 2-3 muscles. 

I've done circuits before but never as a regular thing and it was a lot more than 3 exercises and to me, they were useless because it was just about constant motion so I saw them more like cardio than a muscle-building workout. They weren't great for volume per muscle. 

Got the idea from this Nippard and Menno vid. https://www.youtube.com/watch?v=eUYY19p4IRY 

I was already doing full-body workouts but didn't think about doing different exercises back to back to make the workout shorter. Also, not interesting in blood flow restriction but the butterfly laterals feel pretty good. I guess they are going ina full circuit but like you, I don't want to take up too much equipment so 3 exercises are my limit. 

I've been doing circuits for quite a while. I like them a lot. I hate sitting there and doing 1-2 things. I feel like I get more accomplished.  

Also, instead of doing a crazy amount of volume, I've switched to 1-2 leg movements and 3-4 upper body movements per day 6 days a week. Following Eric Helms suggestion from this video at around 4 min and 50 seconds. https://www.youtube.com/watch?v=k1Xr8rMK-Gw&t=329s My volume still ends up being 100k or so.