The Importance of Sleep

file4111257959022Sleep is often the most neglected part of building a physique or whatever your fitness goal may be.  Most articles online focus on workout routines and nutrition.  Muscle is not built in the gym, it is broken down.  Sleep allows your body to repair itself to be bigger and stronger.  It is crucial that you allow your body to recover from working out.  This also stimulates muscle growth.  No matter what our fitness goal is, sleep is important.  I have workout before on only 4 hours of sleep and my performance was not optimal due to be tired.  Even with pre-workouts and caffeine in your system, it still doesn’t replace sleep and rest.  Nutrition can effect your sleeping routine, so it is important that you recognize what foods and timing of those foods effect your sleeping behavior.  The other main factor of sleep is schedule.  My life is in a constant state of scheduling my workouts as I get my children on certain days and sometimes have to work after normal business hours.  It is all about balance, as I do workout late at night, which then pushes my bed time later in the evening.  I also sometimes have to workout early the next morning.  Now I may not go as heavy or complete all the exercises during that workout but I will adjust the following works or days in the week to make up for it somehow.  Tony Catanzaro, a trainer and bodybuilder, discussed more in depth his experience with sleeping and working out in a more in depth article.  Click here to read.

10-20-2014 Workout Log

Today is the first day of Phase 3 for the Clear Muscle Challenge.  This last phase focuses on tapering off.  I will only be lifting 3 times this week and 3 times next week.

Squats

135 x 5, 5 sets

Bench

135 x 5, 3 sets
145 x 5, 2 sets

Deadlift

135 x 5, 5 sets

All exercises were done with max velocity.

10-18-2014 Workout Log

Last workout for Phase 2 of the Clear Muscle Challenge.  The purpose of this phase was to “overreach” and overwork your muscles.  It definitely did this to me as this has been the most sorest I have felt during this program.  Only one phase left and two weeks left in the program.

Squats

135 x 8
185 x 6
225 x 3
275 x 3
300 x 1, 3 sets

Bench

135 x 10
185 x 6
225 x 3
245 x 2
265 x 1, 2 sets
285 x1

Deadlift

135 x 10
185 x 6
225 x 3
275 x 3
300 x 1
305 x 1
315 x 1

10-17-2014 Workout Log

Leg Press

90 x 12
180 x 8
270 x 8
300 x 12, 3 sets

Bench

135 x 8
175 x 12, 3 reps

Dumbbell Shoulder Press*

35 x 10
50 x 8
65 x 12, 3 sets

Reverse Grip Pullups

12 reps, 3 sets

Dips – Superset with pullups

12 reps, 3 sets

Bent Over Row

95 x 8
125 x 12, 3 sets

Hammer Curls

60 x 12, 3 sets

Close Grip Bench – Superset with Curls

115 x 12, 3 sets