Saturday July 30

Cardio & Combine Bench Press

225 rep out. Full lock out cheaters
then
choose one
Trail run BEST CHOICE
5k run
5k row
300 calorie Airdyne

Push it hard as you can get your lungs right

Lesson for the Day

Sleep: A lot of great information is coming out about the importance of sleep, and yes its even more vital than you think. This is bar none the biggest non workout essential element of training. Yes, food is equal. Eating and sleeping, two things you have control over(except at work, which makes it more vital that we get the right amount on our days off)

Think of your body as a savings account, the goal of that savings account is for it to get bigger, got it.....
Every time you work out you have to take money from your savings.
Now if you eat like shit and drink alcohol, stay up all night it costs you more.
Now if you don't workout, eat like shit, and drink and stay up all night you are looking for the credit card.

What if you do this
Workout, eat the right thing within 30 minutes of working out, guess what just happened, you put the money back in the bank
Well shit I need to make money
Then Eat good all day and now you are putting more money in than taking out
Well fuck what if I sleep good
Now you are making some interest.

Here is what the research says about sleep:
1. get 9.5 hours
2. Alcohol prevents you from REM sleep, REM sleep is the honey hole of sleep, when in REM thats when HGH gets released. Human Growth Hormone$$$$$$$$$$$$$$$$$$$$ Look the effects of that up, pretty sure they sell that shit on the black market, yep its in you and you can tap into it
3. DARKNESS, utter and complete darkness. They did a study on a guy sleeping in utter darkness then put a fiber optic cable on his leg, but the only light on him was in that one spot no leakage. His melatonin levels dropped. Melatonin is the key that opens HGH's door. No melatonin no HGH(and the suppliment fucks up your natural system) Sorry.
4.If you have trouble sleeping Magnesium works well 1 hour before bed. Ghali turned me on to ZMA, awesome.
5. Don't eat less than 1 hour prior to sleep 2 hours is better. Again it blunts your HGH. If you eat a steak you get Amino Acid Release for up to 10 hours that eat before bed unnessessary

Get your zzzzzzzzzzzzz and run sick times....