Man Boobs of Steel

DeadBolt · 11-02-2004, 12:35 AM

Damn nice PR's cp!!!! I think the best I ever got was 285x3 but I only use to dead maybe once or twice a week. Soon I will incorporate it into every back workout.

**CowPimp** · 11-03-2004, 10:18 AM

DeadBolt
Deadlifts own. You might regret it when the DOMS comes to haunt your ass though.

Yesterday was a rest day. Basically, I went to school, voted, then went to work. I was supposed to go to an election party after work with some DNC people, but the cops had already busted it up by the time I got there. Bah.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 8oz 2% milk, multivitamin/mineral, vitamin C

Meal2
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal3
tin sardines, 3/4 cup 2% cottage cheese, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce

Meal6
2 tins sardines, 2oz chicken breast, 6oz pearled barley, cucumber

Snack
1 scoop milk protein, 8oz 2% milk

Meal7
1 cup 2% cottage cheese, 2 TBSP PB[/quote]

Cardinal · 11-03-2004, 01:31 PM

Definitely impressive work. What process have you found to be most effective with the speed work? In the past, I have had trouble going full bore and reaching max velocity without accomodating resistance. The speed benches also did a number on my joints quickly as I would snap them to lockout. Just curious if you have noted any similar issues?

**CowPimp** · 11-03-2004, 02:56 PM

Quote:

Originally Posted by Cardinal

Definitely impressive work. What process have you found to be most effective with the speed work? In the past, I have had trouble going full bore and reaching max velocity without accomodating resistance. The speed benches also did a number on my joints quickly as I would snap them to lockout. Just curious if you have noted any similar issues?

I don't do anything special besides trying to mentally focus on exploding as fast as I can. I think mental focus is key. It's easy to lose focus and just push the weight up at an average pace.

I'm not sure exactly what you mean by accomodating resistance? In what way?

Well, I don't have any issues with my joints. However, I'm only 19. Only time will tell with that one.

camarosuper6 · 11-03-2004, 03:29 PM

Moooooooove biatch... get out the way.

DeadBolt · 11-03-2004, 03:30 PM

Quote:

Originally Posted by CowPimp

DeadBolt
Deadlifts own. You might regret it when the DOMS comes to haunt your ass though.

[/quote]
Yea I hear ya, I remember the first time I pulled some decent weight I was sore as a mutha! I had stayed really light for a while then one day just piled a ton of weight on lol...I was hurtin but in a good way.

**CowPimp** · 11-03-2004, 11:39 PM

camarosuper6
I love you too.

DeadBolt
Amen to that.

Bench Press ME:

Bench Press
105 x 3
125 x 3
145 x 3
165 x 3
185 x 1
205 x 1
235 x 1
245 x Miss
245 x Miss

CG Bench Press
185 x 5
185 x 5
185 x 3

DB Press
80 x 5
80 x 4
80 x 3

Military Press
125 x 3
125 x 2
125 x 2

Bent Rows @ 90
165 x 7
165 x 7
165 x 7

Another PR, but I was really hoping for 245. I fucked up on the first attempt. I wasn't satisfied. I got really close on my second attempt. I cheated a tiny bit because I got stuck just below the rack; I lifted my ass off the bench to rack it so I didn't have to dump the weight. The bar went up extremely slow. It really took a lot out of my "push muscles". As a result, I felt I should hit the triceps hard now instead of the lats as the sticking point was fairly high. I switched up this workout, and I think I will incorporate some ME lockouts next week.

My push muscle fatigue started to show quickly. My CG benches went alright, but the DB presses and military press were shaky. My military presses went down from last time, but I also didn't fatigue the triceps quite so much first. I was disappointed with that, but my rows made up for it. They were really solid. Anyway, the fact that I hit a PR made this workout worthwhile. I'll try for 245 and 255 in a couple weeks.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2
2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal3 - PWO
2 scoops whey protein, 1 cup oats

Meal4
trioplex bar

Meal5
sweet sour pork & orange chicken w/ veggies, asian noodles, green beans, carrot/apple/orange juice

Meal6
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce

Snack
1 scoop milk protein, 1 cup 2% milk

Meal7
1 cup 2% cottage cheese, 2 TBSP PB, cucumber

I had a nice cheat today. They had a Chinese food motif going at the food bar inside the local Whole Foods market. Thankfully, they used healthier oils (Primarily canola oil) for cooking than your standard Chinese restaurant. It was quite good, and I didn't feel too guilty. I love that carrot/apple/orange juice too. Damn that's tasty stuff!

Time for sleep now. I definitely am going to take at least a 2 hour nap tomorrow. I've been up late making up for some slacking on my homework. Damned physics problems take too long.

**P-funk** · 11-04-2004, 03:55 AM

Looks like a good workout.

I hate phyiscs.

Saturday Fever · 11-04-2004, 10:13 AM

Maybe you should call this journal PRs of Steel.

**CowPimp** · 11-04-2004, 11:04 AM

P-funk
It wasn't too shabby, but I should've called it quits on the first BP miss and saved more energy for the rest of the workout. Either way, I'm not dissapointed.

I like physics, but I don't like being lazy and letting the work pile up.

Saturday Fever
I would, but man boobs are far too important to me.

**P-funk** · 11-04-2004, 11:30 AM

Quote:

I like physics, but I don't like being lazy and letting the work pile up.

what is your major?

**CowPimp** · 11-04-2004, 04:12 PM

Quote:

Originally Posted by P-funk

what is your major?

It was network engineering, but for reasons I have outlined earlier in the journal, I am going to be switching to exercise science come next semester.

Saturday Fever · 11-04-2004, 04:21 PM

A base of math and science will open a LOT more doors than a degree in networking. Plus, networking can be picked up with experience much faster and more effectively than from a school. Excellent choice on your part, in my opinion.

**CowPimp** · 11-04-2004, 06:16 PM

Quote:

Originally Posted by Saturday Fever

A base of math and science will open a LOT more doors than a degree in networking. Plus, networking can be picked up with experience much faster and more effectively than from a school. Excellent choice on your part, in my opinion.

Yeah, there are a lot of reasons why I chose to make this change. One primary reason being the saturation of the market. You have to have some serious experience under your belt to get any kind of decent position without a personal hookup.

Another reason being that I initially went into the major thinking, "I like anything computers, I might as well go with one of the higher paying positions." Wrong attitude. I don't like networking as much as I thought. There are interesting points about it, but I like working with people on a more personal level when it comes to computers; in particular, I like customizing systems based on people's needs. I find myself very good at it.

This leads into why I want to become a personal trainer. Designing a training program for someone is much like building a custom system. They tell me what they want their system to do, and I tell them what parts need to go into the system to make this possible in the most cost-efficient and performance-oriented manner. In the realm of personal training, they tell me what they want their body to do, and I tell them what techniques they need to use to do it in a time-efficient manner.

Anyway, enough spiel; I just thought I would elaborate on my decision a little more.

Cardinal · 11-04-2004, 07:49 PM

Interesting comment on the speed work. I'll keep in mind to focus as I am about to add some DE work on the overhead press. By accomodating resistance, I was just referring to the title of one of Louis' articles describing the use of bands and chains.

Interesting line of reasoning considering the major switch. I went through a similar thought process as I decided to go into accounting and finance (after getting a physics major) drawing all sorts of analogies to nutrition etc. I think you are moving in the right direction as well and obviously have a good handle on implementing programs judging by your results =D

**CowPimp** · 11-05-2004, 12:22 AM

Cardinal
Ah, accommodating resistance in that sense. I haven't used any yet, although I have only been doing Westside for about 3 weeks now. I would have to go purchase some equipment, and I think a power rack would be higher on my list than that stuff. Maxing out on a squat with no power rack is kind of sketchy. Dumping multiple hundreds of pounds on the floor is pretty damned loud.

Thanks for your vote of confidence on my major switch; I wish you lots of quality learning in yours.

Squat/Deadlift DE:

Box Squats
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2

Good Mornings
175 x 7
175 x 7
175 x 7

Decline Situps
60 x 11
60 x 11
60 x 11

Conventional Deadlifts
295 x 3
295 x 3
295 x 3

Single Leg DB Calf Raise
95 x 12
95 x 12
95 x 12

Another good workout today. I picked really good weights on all the accessory stuff. My form started to slip a little on my last rep of good mornings, but that's about the only issue I had. The deadlifts felt especially strong. However, I'm going to avoid direct deadlift work for at least next week. Instead, I'll get some SLDLs and Romanian deadlifts in there.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 8oz orange juice, 20G brewer's yeast, multivitamin/mineral, vitamin C

Meal2
trioplex bar

Meal3 - PWO
2 scoops whey protein, 1 cup oats

Meal4
homemade coq au vin, brown rice

Snack
banana

Meal5
tin sardines, 5oz turkey breast, bagel, cream cheese

Meal6
1/4 tombstone supreme pizza, milk, 1 scoop whey

Meal7
1 cup 2% cottage cheese, 2 TBSP PB, cucumber

Lots of good cheating today. I don't feel like rambling on more, sleepy time draws near.

JerseyDevil · 11-05-2004, 02:56 AM

Workouts looking strong CP. One piece of advice. Don't worry so much about your BP max. Stick with it, and it will steadily go up... but not in a linear fashion. I assume you're in this for the long haul. If you are benching a clean 235 now, just imagine a few years from now.

**CowPimp** · 11-05-2004, 09:36 AM

Quote:

Originally Posted by JerseyDevil

Workouts looking strong CP. One piece of advice. Don't worry so much about your BP max. Stick with it, and it will steadily go up... but not in a linear fashion. I assume you're in this for the long haul. If you are benching a clean 235 now, just imagine a few years from now.

It doesn't bother me that much, except that I have hit 265 before. I will hit 245 on my next attempt though. I will.

Saturday Fever · 11-05-2004, 09:50 AM

Don't even bother with bands and chains until you've done your 9 weeks and feel comfortable with form and speed work and everything else. They were introduced because guys were hitting plateaus. You're not hitting plateaus and you're obviously doing fine hitting PRs. Why change what's working, I say.

**CowPimp** · 11-05-2004, 10:01 AM

Quote:

Originally Posted by Saturday Fever

Don't even bother with bands and chains until you've done your 9 weeks and feel comfortable with form and speed work and everything else. They were introduced because guys were hitting plateaus. You're not hitting plateaus and you're obviously doing fine hitting PRs. Why change what's working, I say.

Indeed. I'm going to stick with this basic outline until I get stuck. I have a question for you though, SF. How much more weight do you typically add when you're doing lockouts on the bench press? I think that's going to my max effort lift next week considering I got stuck fairly high this time. In fact, I was able to get the bar on the rack with a tiny bit of cheating (I lifted my ass off the bench to get that last inch or so to the rack). I just couldn't lock it out.

Saturday Fever · 11-05-2004, 10:07 AM

Drop the weight you cheated up (I only say cheating cause you lifted your ass) and drop it by 5-10lb. Then lock it out 4-6" for as many reps as you can. Be sure to focus on pulling the bar apart, otherwise it's real easy with lockouts to let your elbows flare.

**CowPimp** · 11-05-2004, 10:29 AM

Quote:

Originally Posted by Saturday Fever

Drop the weight you cheated up (I only say cheating cause you lifted your ass) and drop it by 5-10lb. Then lock it out 4-6" for as many reps as you can. Be sure to focus on pulling the bar apart, otherwise it's real easy with lockouts to let your elbows flare.

So you don't suggest hitting it for a 1RM?

Saturday Fever · 11-05-2004, 10:31 AM

You could work it as an ME lift, no doubt. But doing lockouts for accessory work would be a good way to fight through a sticking point.

**CowPimp** · 11-05-2004, 10:32 AM

Quote:

Originally Posted by Saturday Fever

You could work it as an ME lift, no doubt. But doing lockouts for accessory work would be a good way to fight through a sticking point.

Gotcha. I'll give that a go. Thanks for the advice. It's very helpful in the battle for PRs.

Cold Iron · 11-05-2004, 10:50 PM

Dayum CP, youre busting out PR's like theyre nothing!

I need to change things up, Im gonna either do this or HIT. Hmmmm..

**CowPimp** · 11-06-2004, 12:42 AM

Arnie's left nu
I definitely recommend this program to you. I can't wait to see what improvements I see in my strength 6 months from now.

Twas a rest day today. I felt like I needed the extra sleep instead o

11-02-2004, 12:35 AM	#61
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Damn nice PR's cp!!!! I think the best I ever got was 285x3 but I only use to dead maybe once or twice a week. Soon I will incorporate it into every back workout.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-03-2004, 10:18 AM	#62
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	DeadBolt Deadlifts own. You might regret it when the DOMS comes to haunt your ass though. Yesterday was a rest day. Basically, I went to school, voted, then went to work. I was supposed to go to an election party after work with some DNC people, but the cops had already busted it up by the time I got there. Bah. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 8oz 2% milk, multivitamin/mineral, vitamin C Meal2 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal3 tin sardines, 3/4 cup 2% cottage cheese, 6oz pearled barley, 20G olive oil dressing & golden flax seed, lettuce, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce Meal6 2 tins sardines, 2oz chicken breast, 6oz pearled barley, cucumber Snack 1 scoop milk protein, 8oz 2% milk Meal7 1 cup 2% cottage cheese, 2 TBSP PB[/quote] Last edited by CowPimp : 11-03-2004 at 11:35 AM.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-03-2004, 03:29 PM	#65
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,344	Moooooooove biatch... get out the way.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-03-2004, 11:39 PM	#67
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	camarosuper6 I love you too. DeadBolt Amen to that. Bench Press ME: Bench Press 105 x 3 125 x 3 145 x 3 165 x 3 185 x 1 205 x 1 235 x 1 245 x Miss 245 x Miss CG Bench Press 185 x 5 185 x 5 185 x 3 DB Press 80 x 5 80 x 4 80 x 3 Military Press 125 x 3 125 x 2 125 x 2 Bent Rows @ 90 165 x 7 165 x 7 165 x 7 Another PR, but I was really hoping for 245. I fucked up on the first attempt. I wasn't satisfied. I got really close on my second attempt. I cheated a tiny bit because I got stuck just below the rack; I lifted my ass off the bench to rack it so I didn't have to dump the weight. The bar went up extremely slow. It really took a lot out of my "push muscles". As a result, I felt I should hit the triceps hard now instead of the lats as the sticking point was fairly high. I switched up this workout, and I think I will incorporate some ME lockouts next week. My push muscle fatigue started to show quickly. My CG benches went alright, but the DB presses and military press were shaky. My military presses went down from last time, but I also didn't fatigue the triceps quite so much first. I was disappointed with that, but my rows made up for it. They were really solid. Anyway, the fact that I hit a PR made this workout worthwhile. I'll try for 245 and 255 in a couple weeks. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 2 scoops milk protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal3 - PWO 2 scoops whey protein, 1 cup oats Meal4 trioplex bar Meal5 sweet sour pork & orange chicken w/ veggies, asian noodles, green beans, carrot/apple/orange juice Meal6 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery, lettuce Snack 1 scoop milk protein, 1 cup 2% milk Meal7 1 cup 2% cottage cheese, 2 TBSP PB, cucumber I had a nice cheat today. They had a Chinese food motif going at the food bar inside the local Whole Foods market. Thankfully, they used healthier oils (Primarily canola oil) for cooking than your standard Chinese restaurant. It was quite good, and I didn't feel too guilty. I love that carrot/apple/orange juice too. Damn that's tasty stuff! Time for sleep now. I definitely am going to take at least a 2 hour nap tomorrow. I've been up late making up for some slacking on my homework. Damned physics problems take too long.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-04-2004, 03:55 AM	#68
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Looks like a good workout. I hate phyiscs.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-03-2004, 01:31 PM	#63
Cardinal Registered User Join Date: Nov 2003 Posts: 1,009	Definitely impressive work. What process have you found to be most effective with the speed work? In the past, I have had trouble going full bore and reaching max velocity without accomodating resistance. The speed benches also did a number on my joints quickly as I would snap them to lockout. Just curious if you have noted any similar issues?

11-04-2004, 10:13 AM	#69
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Maybe you should call this journal PRs of Steel.
	yay.

11-04-2004, 11:04 AM	#70
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	P-funk It wasn't too shabby, but I should've called it quits on the first BP miss and saved more energy for the rest of the workout. Either way, I'm not dissapointed. I like physics, but I don't like being lazy and letting the work pile up. Saturday Fever I would, but man boobs are far too important to me.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-04-2004, 04:21 PM	#73
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	A base of math and science will open a LOT more doors than a degree in networking. Plus, networking can be picked up with experience much faster and more effectively than from a school. Excellent choice on your part, in my opinion.
	yay.

11-04-2004, 07:49 PM	#75
Cardinal Registered User Join Date: Nov 2003 Posts: 1,009	Interesting comment on the speed work. I'll keep in mind to focus as I am about to add some DE work on the overhead press. By accomodating resistance, I was just referring to the title of one of Louis' articles describing the use of bands and chains. Interesting line of reasoning considering the major switch. I went through a similar thought process as I decided to go into accounting and finance (after getting a physics major) drawing all sorts of analogies to nutrition etc. I think you are moving in the right direction as well and obviously have a good handle on implementing programs judging by your results =D

11-05-2004, 12:22 AM	#76
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Cardinal Ah, accommodating resistance in that sense. I haven't used any yet, although I have only been doing Westside for about 3 weeks now. I would have to go purchase some equipment, and I think a power rack would be higher on my list than that stuff. Maxing out on a squat with no power rack is kind of sketchy. Dumping multiple hundreds of pounds on the floor is pretty damned loud. Thanks for your vote of confidence on my major switch; I wish you lots of quality learning in yours. Squat/Deadlift DE: Box Squats 165 x 2 165 x 2 165 x 2 165 x 2 165 x 2 165 x 2 165 x 2 165 x 2 Good Mornings 175 x 7 175 x 7 175 x 7 Decline Situps 60 x 11 60 x 11 60 x 11 Conventional Deadlifts 295 x 3 295 x 3 295 x 3 Single Leg DB Calf Raise 95 x 12 95 x 12 95 x 12 Another good workout today. I picked really good weights on all the accessory stuff. My form started to slip a little on my last rep of good mornings, but that's about the only issue I had. The deadlifts felt especially strong. However, I'm going to avoid direct deadlift work for at least next week. Instead, I'll get some SLDLs and Romanian deadlifts in there. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 8oz orange juice, 20G brewer's yeast, multivitamin/mineral, vitamin C Meal2 trioplex bar Meal3 - PWO 2 scoops whey protein, 1 cup oats Meal4 homemade coq au vin, brown rice Snack banana Meal5 tin sardines, 5oz turkey breast, bagel, cream cheese Meal6 1/4 tombstone supreme pizza, milk, 1 scoop whey Meal7 1 cup 2% cottage cheese, 2 TBSP PB, cucumber Lots of good cheating today. I don't feel like rambling on more, sleepy time draws near.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-05-2004, 02:56 AM	#77
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Workouts looking strong CP. One piece of advice. Don't worry so much about your BP max. Stick with it, and it will steadily go up... but not in a linear fashion. I assume you're in this for the long haul. If you are benching a clean 235 now, just imagine a few years from now.

11-05-2004, 09:50 AM	#79
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Don't even bother with bands and chains until you've done your 9 weeks and feel comfortable with form and speed work and everything else. They were introduced because guys were hitting plateaus. You're not hitting plateaus and you're obviously doing fine hitting PRs. Why change what's working, I say.
	yay.

11-05-2004, 10:07 AM	#81
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Drop the weight you cheated up (I only say cheating cause you lifted your ass) and drop it by 5-10lb. Then lock it out 4-6" for as many reps as you can. Be sure to focus on pulling the bar apart, otherwise it's real easy with lockouts to let your elbows flare.
	yay.

11-05-2004, 10:31 AM	#83
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	You could work it as an ME lift, no doubt. But doing lockouts for accessory work would be a good way to fight through a sticking point.
	yay.

11-05-2004, 10:50 PM	#85
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Dayum CP, youre busting out PR's like theyre nothing! I need to change things up, Im gonna either do this or HIT. Hmmmm..

11-06-2004, 12:42 AM	#86
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Arnie's left nu I definitely recommend this program to you. I can't wait to see what improvements I see in my strength 6 months from now. Twas a rest day today. I felt like I needed the extra sleep instead o