Daymn I'm Nervous

Effects of Sleep Deprivation

You know who you are, haha.

"Studies have shown that the optimum amount of sleep a person should get each night is seven to eight hours. Many people have trouble getting this amount of sleep. Between work, family obligations, and household chores, too often a person gets only a few hours of sleep a night. What effect does sleep deprivation have on people?

Sleep deprivation has a definite effect on learning, memory, and the ability to think clearly. If a person is not able to get a full night’s sleep after learning something new, he will not remember the new knowledge well. He will not fully assimilate the new ideas or task until he is able to go through a complete night of uninterrupted sleep cycles.
Different parts of the brain are rested and regenerated during different phases of sleep. During some phases of sleep, the neurons in the cerebral cortex regenerate. If sleep is interrupted so that this regeneration cannot occur, speech may be affected, since the temporal lobe of the brain is what controls speech. People who do not get enough sleep often have slurred speech. There is also measurably less activity in their temporal lobes than in those of well-rested people.
During REM sleep, memories are consolidated and categorized by the brain. New synaptic connections are also formed during REM sleep, aiding learning. If REM sleep is cut short, long-term memory may be affected and new knowledge might not be retained. Conversely, short-term memory might be better in the sleep deprived person because the part of the brain that controls short-term memory has never gone off-line, and the memories are still fresh.
Sleep deprived people are much more accident-prone than well-rested people. This is partly due to the person being groggy or sleepy due to lack of rest. It is also partly due to the fact that sleep deprived people tend to fall into sleep for very brief periods at unforeseen times. These brief periods of sleep are the body’s way of making up for its lack of sleep the night before. This is especially serious if the person is driving a car or operating a piece of machinery.
The person deprived of sleep will find it difficult to concentrate. This will affect his performance at work and at household tasks. The person will also experience a lack of energy. He might not have the energy to complete everything he has to do during the day. The sleep-deprived person is likely to be quite irritable. This irritability is likely to damage both personal and business relationships.
Lack of sleep has several physical effects also. People who are chronically short of sleep have a tendency to gain weight. This weight gain can cause or exacerbate heart disease and diabetes. The body of a sleep deprived person produces less growth hormones, meaning that a sleep-deprived child might not grow and develop as he should. The immune system is weakened since the body has not had the chance to rest and repair itself.
After several weeks of severe sleep deprivation, a person might start seeing hallucinations. People have died of severe sleep deprivation in as little as four to five weeks. Sleep is as essential to the body and the mind as air and water."

Interesting article I found since I'm in school right now, running on 3 hours of sleep. Fell asleep for about 5 minutes during biology. No gym today, back to the hospital to see the nephrologist.

Sooner or Later

It all comes crashing down.

Legs
Incline Leg Press
340 lbs - 15
350 lbs - 12
360 lbs - 10

Weighted Calf Raises
140 lbs - 30
160 lbs - 24
180 lbs - 20

Abs
Weighted Crunches
100 lbs - 15
110 lbs - 12
120 lbs - 10

Obliques
120 lbs - 15
130 lbs - 12
140 lbs - 10

Tris and Chest
Assisted Dips
4 - 15
3 - 12
2 - 10

Seated Chest Press
90 lbs - 15
105 lbs - 12
120 lbs - 10

Seated Dips Machine
80 lbs - 15
90 lbs - 12
100 lbs - 10

Chords Machine and Yoga Ball Circuit
35 lbs + 20 seconds - 3 sets

Chord Flies
30 lbs - 2 sets of 15
35 lbs - 1 set of 10

Skullcrushers and Chest Press Circuit
30 lbs - 15
40 lbs - 12
50 lbs - 10

2 Scoops of Whey + Milk

Stressed Out

If I had a brain tumor, I'd call it WHRHS.

Stress Effects on the Immune System

"Does stress damage the immune system? That question can only be answered by first discussing the difference between acute (short-term) stress and chronic (long-term stress). While acute stress causes responses in the body that include boosting the immune system, chronic stress may impair the immune system.

Better questions are “Does stress damage the immune system on the short term?” and “Does stress damage the immune system on the long term?” The body’s response to acute stress (a real or immediate threat such as a confrontation with a burglar) which is sometimes called the “fight or flight” response includes changes in all the systems of the body. Since the question is “Does stress damage the immune system?”, then we will focus on those responses to acute stress that are temporarily boosting the immune system during this flight or flight scenario.

The most noticeable initial response to the burglar’s appearance is an increase in heart rate. Your body is preparing itself for the possibility that you will need to run. The increase in heart rate triggers the spleen to discharge more red and white blood cells. The red blood cells increase your oxygen supply, while the white blood cells will be necessary for boosting the immune system, in case you fall or the burglar attacks you. Portions of the brain trigger the production and release of cortisol, a primary stress hormone, which dampens less important parts of the immune system, so that white blood cells and other infection fighters can be directed to the areas of the body where injury or infection are most likely to occur, namely the skin, bone marrow and lymph nodes, thus effectively boosting the immune system temporarily. Once the immediate danger has passed, the body systems return to normal.

So, the answer to “does stress damage the immune system” on the short-term is “no”. Acute stress activates the body’s natural defense systems and while this results in boosting the immune system temporarily, it does not “damage” the immune system. Chronic stress, however, is a different story.

Does stress damage the immune system on the long term? It can, if persistent stressful situations, such as a high-pressure job or an unhappy relationship, do not allow the body to return to a normal relaxed state. Instead of boosting the immune system, chronic stress appears to blunt the immune response, increase the risk for infections and impair a person’s response to immunizations. Studies have shown that people under chronic stress have lower than normal white blood cell counts, are more vulnerable to colds and other viruses, take longer to recover from them and experience worse symptoms than people who do not have high stress levels."

Legs (easy day)
Incline Leg Press
340 lbs - 15 reps
340 lbs - 12 reps

Weighted Calf Raises
160 lbs - 30 reps
180 lbs - 25 reps

Hamstring Curls
115 lbs - 15
125 lbs - 12
135 lbs - 10
somethings definitely wrong with these numbers

Abs
New Weighted Crunches
100 lbs - 15
110 lbs - 12
120 lbs - 10

Obliques
130 lbs - 15
140 lbs - 12
150 lbs - 10

Leg Lifts - 3x15

Biceps and Back
Pyramids - 50lbs

Curls
15 lbs - 30
20 lbs - 24
25 lbs - 20 (awful form, had to push through these)

Lateral Pull Downs - front
90 lbs - 15
100 lbs - 12
110 lbs - 10

Lateral Pull Downs - back
110 lbs - 15
120 lbs - 12
130 lbs - 10

Rotating Axis Machine (bis and back)
80 lbs - 15
90 lbs - 12
100 lbs - 10

Not much motivation today. No gym tomorrow, audiology test.

Owned My Bio Quiz

At least I think I did.
Celebratory work out day, haha.

Didn't run today, ankle has been hurting. I took a pre-workout shake that came with my whey protein, but all it did was give me an energy rush then dehydrate me. Also it tasted awful.

Legs
Leg Extensions
165 - 15 reps
175 - 12 reps
185 - 10 reps

Incline Leg Press
320 - 15 reps
340 - 12 reps

New Seated Leg Press
320 - 15 reps
330 - 12 reps
this new machine made everything really easy so I switched back

Old Seated Leg Press
320 - 15 reps
330 - 12 reps
340 - 10 reps

Weighted Calf Raises
140 - 30 reps
160 - 24 reps
180 - 20 reps

Abs (Machines still missing)
Vertical Leg Raises
3 sets of 15

Weighted Crunches
100 - 15 reps
110 - 12 reps
120 - 10 reps

Triceps and Chest
Fly Machine
75 lbs - 15 reps
90 lbs - 15 reps
105 lbs - 12 reps
120 lbs - 10 reps

Assisted Dips
Lvl 6 - 15 reps
Lvl 5 - 12 reps
Lvl 4 - 10 reps

Chest Press
90 lbs - 15 reps
105 lbs - 12 reps
120 lbs - 10 reps (struggled)

Tricep/Chest Cycle
Skullcrushers, then bench press
30 lbs - 15 reps
40 lbs - 12 reps
50 lbs - 10 reps

Chords Cycle
2 High and Low Flies on the chord machine/ 20 second plank on the yoga ball
35 lbs - 3 reps of 10, 20 seconds

New whey protein. 2 scoops with milk.

Play Ultimate

Play Ultimate - a blog dedicated to the furthering of highschool ultimate, unfortunately resulting a forum of sorts where ultimate players can heckle and talk shit about other teams without having to deal with the consequences that may take place in real life conversation.

I think I might just go start fights on Playultimate comments.

It's Been Lovely, But I Have to Start Screaming Now

Back on track. Bis and back today.

Need to work on more flexibility. I can't throw that insanely gratuitous low splits forehand anymore.

Legs
Seated Leg Press
320 - 15 reps
340 - 12 reps
360 - 10 reps

Incline Leg Press
320? (it was 270 + whatever the thing weighs) - 15 reps
345 - 12 reps
some guy stole the leg press then took a nap on it so I couldn't finish. Literally sat there, and took a nap.

Weighted Calf Raises
180 - 15
190 - 12
200 - 10

Biceps and Back
Pyramids - 50 lbs

Alternating Curls
15 lbs - 30 reps (15 each arm)
20 lbs - 24 reps
25 lbs - 20 reps

Pull Downs (front)
65 lbs - 15 reps
75 lbs - 12 reps
85 lbs - 10 reps
95 lbs - 10 reps (added this one because I felt the 85 was too easy)

Alternating Bicep Pull Down Machine
45 lbs each arm - 30 reps

Pull Back Machine
70 lbs - 15 reps
80 lbs - 12 reps
90 lbs - 10 reps

Pull Downs (back)
95 lbs - 15 reps
105 lbs - 12 reps
115 lbs - 10 reps

"You're not your job. You're not how much money you have in the bank. You're not the car you drive. You're not the contents of your wallet. You're not your fucking khakis. You're the all-singing, all-dancing crap of the world." - Tyler Durden

Recovery Day

Doctor wasn't at the hospital. No audiology test for me.

Tomorrow is bis and back, hope the machines are replaced.

My Goal by End of Winter

Workouts

Gym took away like freaking half of the ab machines
Did half a mile while watching some really bad soccer on ESPN2

Abs
Weighted Crunches
100 lbs - 15 reps
110 lbs - 12 reps
120 lbs - 10 reps

Vertical Leg Lifts
3 sets of 15

Legs
Incline Leg Press
250 lbs - 15 reps
260 lbs - 12 reps
270 lbs - 10 reps

Seated Leg Press
320 lbs - 15 reps
340 lbs - 12 reps
360 lbs - 10 reps

Weighted Calf Raises
180 lbs - 15 reps
190 lbs - 12 reps
200 lbs - 10 reps

Squats
185 lbs - 15 reps
195 lbs - 12 reps


Tris and Chest
Bench
100 lbs? - 3 sets of 6

Tricep Machine Curls
60 lbs - 15 reps
70 lbs - 12 reps
75 lbs - 10 reps

Assisted Dips (lower level = less assist)
Lvl 4 - 15
Lvl 3 - 12
Lvl 2 - 10

Tricep and Chest Circuit
30 lbs - 15, 15 reps
40 lbs - 15, 15 reps
50 lbs - 8, 8 reps (struggled a lot with this one)

Cord/Ball Circuit
30 lbs - 10, 20 seconds
35 lbs - 8, 20 seconds
40 lbs - 6, 20 seconds

Almost done with my syntha-6 protein. Maybe then I can actually buy some whey. Can't go to the gym tomorrow, have to go to the hospital for a hearing test; my hearing has actually been deteriorating and my blood tests haven't been all that great so I still have to get tested for Alports Syndrome pretty frequently. Pray to God I don't have it.

Controlled Chaos

Legs, Biceps, Back

Did warm-up jog on the treadmill on speed 10

Legs
Diagonal Leg Press
250 lb - 1 set of 15

Horizontal Leg Press
295 lb - 1 set of 15
315 lb - 1 set of 12
335 lb - 1 set of 12
395 - 2 sets of 12

Weighted Calf Raises
100 lb - 1 set of 30
120 lb - 1 set of 24
140 lb - 1 set of 20

Abs
Weighted Crunches
90 lbs - 15 reps
100 lbs - 12 reps
110 lbs - 10 reps

Horizontal Leg Lifts - 3 sets of 15

Biceps
Pyramids - 40 lb

Individual Alternating Curls
15 lb - 30 reps
20 lb - 24 reps
25 lb - 20 reps (struggled a bit at the end)

Machine Curls
60 lb - 15 reps

Back
Back Raises (or whatever they're called)
40 lbs 15 reps
45 lbs 15 reps

Didn't get to finish the last set because someone stole my weights

Bicep/Back Machine
45 lbs each arm - 30 reps

Bicep/Back Machine 2
45 lbs each arm - 15 reps
50 lbs each arm - 12 reps
55 lbs each arm - 10 reps

Finished up with a tough game of racquetball. I still suck, haha.

Workout Day... Whatever

Triceps and Chest

Played racquetball as my cardio and warm-up, should probably do the half a mile next time instead

Lightweights, didn't want to do anything extremely strenuous today
Bench
110 lbs
3 sets of 6

Assisted Dips
40 lbs 15
30 lbs 12
20 lbs 10

Chest Press
90 lbs
3 sets of 15

Triceps and Chest Routine (stop only between raising weights)
15 lbs
30 Triceps Press
15 Bench Press
15 Close-Grip Bench Press
20 lbs
24
12
12
25 lbs
20
10
10

Weighted Calf Raises
80 lbs - 30 raises
100 lbs - 24
120 lbs -20

Although I spent nearly 3 hours at the gym, I wasn't too motivated to workout today; played racquetball for the remainder of the time there. Took my crappy syntha-6 protein later on.

Things that I should work on more during the next gym session (which will probably be tomorrow)
Biceps, Back (well that's already assumed)
More leg work: Leg press, squats, calf raises, running definitely, plyometrics, and probably give a shot at one legged squats

Orrrr I might as well just do Air Alert or the Plyometric Bible

RU Grease Trucks Classic Recap

Week 1:
Notice I said week 1 because our tournament was split into two weeks because of the weather.
Game 1: Stuyvesant
We opened up the game going on a 3-0 run, throwing hucks into the heavy wind, but coming down with them nevertheless, then playing aggressive D with a layout D by John Barnum. After that, we allowed Stuyvesant to come back with a 2-3 point run. After that, we exchanged points with Stuy by allowing them get a couple of hucks off of our straight up mark. We had a sick sky by Jake Price, skying two Stuyvesant players, then throwing the disc into the air to pump up our sideline. During the last point, Steve Silva got a poach D, and then threw a 30 yd flick into the endzone, where I layed out over my defender for the game point.
Game 2: West Windsor Plainsboro North
Taking our anger from last year at States, we came down hard on WWPN with a four man cup, pushing them into the wind, which they could not throw into. We then responded by using their offense against them and scoring with quick breaks into the endzone. The weather and wind became worse and worse throughout the game, but we simply worked the disc up and skied most of the deep looks. With Steve Silva with his hucks into the wind we kept the disc close to their endzone, and eventually, the weather became so bad that we took the victory.

Week 2:
Game 1: Tenafly
A relatively new team, we played straight up against them, forcing them to throw sloppy hucks into the wind. They had one thrower, and most of the time we got the D on his hucks. Took the game 13-2.
Game 2: Stuvesant
Stuyvesant came out missing a couple of players, and we quickly received two Calahans in the first half. With a couple of deep shots to Jake, we quickly took control of this game, unlike the last week where we exchanged numerous points with them.
Game 3: CHS
We came out into this game unmotivated and lazy, and nobody was moving much, so not only was it hard to move the disc, but we were making too many stupid mistakes and letting hucks off of the straight up mark. Usually a cutter, I began to handle as a last resort, but to not much avail except a successful huck or two. We forced many throws which caused us to lose the game.

Winter workouts at the Eclipse gym for the next three months. Working on upper body, core, and legs.

End of Fall.