Bad ‘sleep hygiene’ and slow start early but powered through it!

Drinking lots of coffee late and I slept bad. The dumb mistakes I make repeatedly! I was not in the mood to do those squats but I did them. I go deep on the Bulgarian split squat and with the 30 pounds, 15 on each side, holding the cable handles like a goblet of the goblet squats with a dumbbell, it’s brutal. The bench is too high. I completed the task! I need a lower surface for the real leg.

I did 40 seconds on a handstand. I couldn’t gracefully walk down. I fell on the side of my arm, which is fine, no pain at all. It was a very short fall as I was partly down already. I’m feeling pretty solid with that.

L-sit Discussion

The other exercise I need to focus on is the L-sit: Getting a minute of total time on a L-sit tuck, on bars such as a hotel luggage stand, I can do maybe 15s, but over time, this will increase. There are some exercises I can perform throughout the day that will help, such as single leg raises. They are brutal, feeling unnatural. Sit with back straight against the wall one leg bent, the other straight leg lift, keeping back against the wall to prevent a cheat lean back.

The muscles used are also used in this video about the seated leg lift. Straight leg strength is not built with squatting. Main muscle used to lift the leg is the rectus femoris, part of the quads on the top of the thigh.

Hamstring mobility can be focused, also with stretching; some online trainers place a bit more emphasis while others place a lot lower emphasis. The seated leg lift is in my progression exercise list for L-sits. However, I have been primarily focusing on the L-sit tuck, which is also vital and builds strength in the shoulders and triceps: significant strength. This is an example where an isometric exercise, can be used to build as much size and strength as weight lifting or other bodybuilding exercises.

Here’s an interesting description of the L-sit: L-sit prep workout by Darebee. A muscle diagram shows a significant portion of the upper body being worked, including abs, shoulders and triceps, as well as the quadriceps of the legs.

Here’s a good progression video for beginners: L-Sit Progressions: Step-by-Step Guide. Here’s another progression exercise or auxiliary exercise set Best Exercises To Increase L-SIT HOLD.

Here’s yet another very useful L-sit progression. I can hold a floor L-sit tuck for at least 4 seconds. It is quite difficult but very rewarding and useful for muscle growth. The narrator, Austin Dunham, states it is very intense on the triceps. That is the very reason I perform this exercise, although it strengthens several other exercises, and therefore is considered ‘compound’ strength training as opposed to an isolation exercise, which focuses on a single body part. Compound movements benefit novices for more ‘noob gains’, which is a substantial muscle growth anybody gets when they are first starting out.

I felt pretty bad this morning not wanting to do important tasks such as workout but I powered through it. There’s a common thread: I always feel much, much better fairly quickly getting food in the system, some exercise even if it’s just walking, some caffeine and sun. Today’s not a sun day but I used the other methods to get through.

With some flour and a good bread recipe I have been overeating in the short term, which is fine occasionally, and it’s less painful when I do it by measuring my progress so I understand where I can make an adjustment between Thanksgiving and Christmas. I hear the machine rotating the blade after sitting there for 1/2 an hour, letting dough rise.

A great many people don’t believe tastes are acclimated and that a person can be as satiated by hot, homemade bread as they were with their steaks or their candies. In fact, there is less indigestion and negative consequences such as a sugar crash when eating healthy whole wheat versions. I have tried in vain to convince some relatives to eat my diet. It takes social change, and plus older people have always done what they do and don’t want to change.

The bread recipe in the bread maker is the following:

1. Whole wheat flour: 500 grams.
2. Granulated sugar: 15 grams.
3. Yeast, a teaspoon (1 packet).
4. 400 grams of hot water.

That’s it, folks. I put in everything but the flour and mix it with fingers. I let it sit and start to bubble, which is about 15 minutes. Then, I add the flour, pop it in the bread maker and fire up the dough making mode, which is 90 minutes, part mixing but most sitting idle under low heat rising.

When complete, I put the dough in parchment paper so there’s not an epic battle getting it out of the pan, which has had the teflon erode over time. I run the bake routine for 75 minutes. I add table salt to the surface of the bread while eating, which minimizes the amount of salt required.

If you cut out all the super rich foods and occasionally eat this bread, it will be like heaven to you. The acclimation occurs eventually. A lot of people still on the standard diet say this bread is great, such as family members who have tried it.