mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 08 / Tuesday 09 April 2024 (night shift)
Calories, macros and activity
2MAD (17:30hrs - 01:00hrs) / Carnivore
• MyFitnessPal (kcals) - 3,324
• Protein (g) - 297
• Fat (g) - 236
• Carbs (g) - 3
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Calories, macros and activity
2MAD (17:30hrs - 01:00hrs) / Carnivore
• MyFitnessPal (kcals) - 3,324
• Protein (g) - 297
• Fat (g) - 236
• Carbs (g) - 3
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Last edited:
mickc1965
Well-Known Member
Monday 08 / Tuesday 09 April 2024 (following a night shift)
Potential quality of sleep influencing factors
• Mondays Step Count - 10,915
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 550-600mg Caffeine
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Late Morning Workout
• 24.5 hour fast (07/04 @ 17:00 - 08/04 @ 17:30)
• 2MAD (17:30-17:45 & 00:00-01:00)
• Last meal / food intake 6+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Mondays Step Count - 10,915
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 550-600mg Caffeine
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Late Morning Workout
• 24.5 hour fast (07/04 @ 17:00 - 08/04 @ 17:30)
• 2MAD (17:30-17:45 & 00:00-01:00)
• Last meal / food intake 6+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
Last edited:
mickc1965
Well-Known Member
Tuesday 09 April 2024
12:10hrs - Legs & Core
Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Legs
• Single Leg Extensions (Machine 2 - rep range 6-10) - 55kgs x 6/6 (L/R)
• Seated Single Leg Curls (rep range 6-10) - 38kgs x 8/8 (L/R)
• Single Leg Extension (Machine 1 - rep range 6-10) - 45kgs x 8/8 (L/R)
• Prone Single Leg Curls (rep range 6-10) - 33.1kgs x 7/7 (L/R)
• Adductors (rep range 10-15) - 75kgs x 15
• Abductors (rep range 10-15) - 75kgs x 15
• Goblet Squat (rep range 4-8) - 20kgs x 8
• BB RDL (rep range 4-8) - 80kgs x 8
• Plate Loaded Hack Squat (rep range 4-8) - 75kgs x 8
• Plate Loaded 45° Leg Press (rep range 4-8) - 75kgs x 8
• Standing Calf Raise (rep range 10-15) - 60kgs* x 14
• Standing Calf Raise - BW x 25
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Core (no rest between exercises)
• Alternating Knee Crunches - 5kgs x 10 reps
• Leg Raises - 5kgs x 10 reps
• Crunches - 5kgs x 10 reps
• Alternating Heel Tap - 5kgs x 10 reps
• Reverse Crunches - 5kgs x 10 reps
• Crunches (Knees Up) - 5kgs x 10 reps
Repeat x 1
12:10hrs - Legs & Core
Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Legs
• Single Leg Extensions (Machine 2 - rep range 6-10) - 55kgs x 6/6 (L/R)
• Seated Single Leg Curls (rep range 6-10) - 38kgs x 8/8 (L/R)
• Single Leg Extension (Machine 1 - rep range 6-10) - 45kgs x 8/8 (L/R)
• Prone Single Leg Curls (rep range 6-10) - 33.1kgs x 7/7 (L/R)
• Adductors (rep range 10-15) - 75kgs x 15
• Abductors (rep range 10-15) - 75kgs x 15
• Goblet Squat (rep range 4-8) - 20kgs x 8
• BB RDL (rep range 4-8) - 80kgs x 8
• Plate Loaded Hack Squat (rep range 4-8) - 75kgs x 8
• Plate Loaded 45° Leg Press (rep range 4-8) - 75kgs x 8
• Standing Calf Raise (rep range 10-15) - 60kgs* x 14
• Standing Calf Raise - BW x 25
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Core (no rest between exercises)
• Alternating Knee Crunches - 5kgs x 10 reps
• Leg Raises - 5kgs x 10 reps
• Crunches - 5kgs x 10 reps
• Alternating Heel Tap - 5kgs x 10 reps
• Reverse Crunches - 5kgs x 10 reps
• Crunches (Knees Up) - 5kgs x 10 reps
Repeat x 1
mickc1965
Well-Known Member
Tuesday 09 April 2024
15:34hrs - Wim Hof Method Basic Breathing
4 rounds x 2 minutes of hyperventilating type breaths followed by
Round 1 last exhale 1:00 hold, deep inhale hold 15s
Round 2 last exhale 1:30 hold, deep inhale hold 15s
Round 3 last exhale 2:00 hold, deep inhale hold 15s
Round 4 last exhale 2:50 hold, deep inhale hold 15s
Target for breath holds are 60s, 90s, 120s & then a max hold (previous longest breath hold is 2:50)
16:30hrs - Cold Water Immersion / Ice Bath
5 minutes @ 4.5°C
Target is 5 minutes, currently reducing temperature by 0.1°C per day with an eventual target of 3°C
15:34hrs - Wim Hof Method Basic Breathing
4 rounds x 2 minutes of hyperventilating type breaths followed by
Round 1 last exhale 1:00 hold, deep inhale hold 15s
Round 2 last exhale 1:30 hold, deep inhale hold 15s
Round 3 last exhale 2:00 hold, deep inhale hold 15s
Round 4 last exhale 2:50 hold, deep inhale hold 15s
Target for breath holds are 60s, 90s, 120s & then a max hold (previous longest breath hold is 2:50)
16:30hrs - Cold Water Immersion / Ice Bath
5 minutes @ 4.5°C
Target is 5 minutes, currently reducing temperature by 0.1°C per day with an eventual target of 3°C
mickc1965
Well-Known Member
Tuesday 09 April 2024
17:00hrs - Body Weight @ 181.4lbs (down 3.0lbs - 16 hours fasted)
7 day average 182.34lbs (up 0.34lbs)
Increase on 7 day average weight is slowing down due to rapid weight gain stopping and daily weight is gradually reducing due to getting a grip on diet again
17:00hrs - Body Weight @ 181.4lbs (down 3.0lbs - 16 hours fasted)
7 day average 182.34lbs (up 0.34lbs)
Increase on 7 day average weight is slowing down due to rapid weight gain stopping and daily weight is gradually reducing due to getting a grip on diet again
mickc1965
Well-Known Member
Tuesday 09 April 2024
Calories, macros and activity
2MAD (17:30-17:45hrs & 21:15-21:30hrs)
• MyFitnessPal (kcals) - 3,817
• Protein (g) - 344
• Fat (g) - 245
• Carbs (g) - 59 (ate last small Easter egg)
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Calories, macros and activity
2MAD (17:30-17:45hrs & 21:15-21:30hrs)
• MyFitnessPal (kcals) - 3,817
• Protein (g) - 344
• Fat (g) - 245
• Carbs (g) - 59 (ate last small Easter egg)
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
mickc1965
Well-Known Member
Tuesday 09 / Wednesday 10 April 2024
Potential quality of sleep influencing factors
• Tuesdays Step Count - 10,596
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 700-750mg Caffeine
Positive effects
• Lunchtime workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 16.5 hours fast (01:00hrs - 17:30hrs)
• Last meal @ 21:30hrs (10 hours before bedtime)
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Low carb (50-100g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Tuesdays Step Count - 10,596
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 700-750mg Caffeine
Positive effects
• Lunchtime workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 16.5 hours fast (01:00hrs - 17:30hrs)
• Last meal @ 21:30hrs (10 hours before bedtime)
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Low carb (50-100g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
mickc1965
Well-Known Member
Wednesday 10 April 2024
14:30hrs - Body Weight @ 183.4lbs (up 2.0lbs - 17 hours fasted)
7 day average 182.91lbs (up 0.57lbs)
The 7 day average still on the increase and as I am transitioning from night shifts the diet today will be a protein sparing modified fast (700-750g of lean rump steak cooked in butter).
May well throw this WOE in on a regular basis (2 maybe 3 days a week) depending on daily hunger levels, will see how it goes.
14:30hrs - Body Weight @ 183.4lbs (up 2.0lbs - 17 hours fasted)
7 day average 182.91lbs (up 0.57lbs)
The 7 day average still on the increase and as I am transitioning from night shifts the diet today will be a protein sparing modified fast (700-750g of lean rump steak cooked in butter).
May well throw this WOE in on a regular basis (2 maybe 3 days a week) depending on daily hunger levels, will see how it goes.
mickc1965
Well-Known Member
Wednesday 10 April 2024
Calories, macros and activity
Feeding window - 15:00hrs to 15:15hrs
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,076
• Protein (g) - 161
• Fat (g) - 48
• Carbs (g) - 0
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Calories, macros and activity
Feeding window - 15:00hrs to 15:15hrs
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,076
• Protein (g) - 161
• Fat (g) - 48
• Carbs (g) - 0
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
mickc1965
Well-Known Member
Wednesday 10 April 2024
Potential quality of sleep influencing factors
• Step Count - 5,896
Negative effects
• 30-50mg Caffeine
Positive effects
• Planned Rest Day
• 17.5 hour fast (09/04 @ 21:30 - 10/04 @ 15:00)
• 15 minute eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low fat (up to 70g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 5,896
Negative effects
• 30-50mg Caffeine
Positive effects
• Planned Rest Day
• 17.5 hour fast (09/04 @ 21:30 - 10/04 @ 15:00)
• 15 minute eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low fat (up to 70g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
mickc1965
Well-Known Member
Thursday 11 April 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 5:46 (21:48 to 03:34)
Total Sleep - 5:21 / 5:33
Awake - 0:25 / 0:13
Deep Sleep - 1:29 / 0:59
Light Sleep - 2:21 / 2:02
REM - 1:31 / 2:32
Average HRV - 23ms / 47ms
Not a great sleep but expected as just come off a night shift and probably got too much sleep during the day yesterday
Sleep info based on Oura Ring / Whoop
Time in bed - 5:46 (21:48 to 03:34)
Total Sleep - 5:21 / 5:33
Awake - 0:25 / 0:13
Deep Sleep - 1:29 / 0:59
Light Sleep - 2:21 / 2:02
REM - 1:31 / 2:32
Average HRV - 23ms / 47ms
Not a great sleep but expected as just come off a night shift and probably got too much sleep during the day yesterday
mickc1965
Well-Known Member
Thursday 11 April 2024
04:35hrs - Chest, Triceps, Delts & Lower Abs
Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Chest
• Incline Press (32°) on Smith Machine (rep range 4-8) - 70kgs* x 6
• Smith Machine Flat Press (rep range 4-8) - 70kgs* x 7
• Dips (rep range AMRAP) - 83.4kgs (Bodyweight in gym clothes) x 15
• Cable (Machine 1) L2H Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 8
• Cable (Machine 1) Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 9
• Cable (Machine 1) H2L Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 9
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 35kgs x 12
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 37.5kgs x 12
Delts
• Cable (Machine 1) High Crossovers (rep range 6-12) - 10kgs (per hand) x 11
• Cable (Machine 1) Low to High Crossovers (rep range 6-12) - 10kgs (per hand) x 9
• Cable (Machine 1) Face Pulls (rep range 6-12) - 27.5kgs x 12
• Lateral Raise Machine (rep range 6-12) - 45kgs x 12
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Lower Abs
Focus is on lower abs, target is 3 x 10 reps per exercise with 60 seconds rest between sets
• Reverse Crunches - 15kgs x 10, 10, 10
• Leg Raises - 7.5kgs x 8, 7, 7
• Hanging Knee Raise - BW x 10, 10, 10
Once target reps are achieved on every exercise weight will be increased
04:35hrs - Chest, Triceps, Delts & Lower Abs
Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Chest
• Incline Press (32°) on Smith Machine (rep range 4-8) - 70kgs* x 6
• Smith Machine Flat Press (rep range 4-8) - 70kgs* x 7
• Dips (rep range AMRAP) - 83.4kgs (Bodyweight in gym clothes) x 15
• Cable (Machine 1) L2H Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 8
• Cable (Machine 1) Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 9
• Cable (Machine 1) H2L Flies with cuffs (rep range 6-12) - 17.5kgs (per arm) x 9
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 35kgs x 12
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 37.5kgs x 12
Delts
• Cable (Machine 1) High Crossovers (rep range 6-12) - 10kgs (per hand) x 11
• Cable (Machine 1) Low to High Crossovers (rep range 6-12) - 10kgs (per hand) x 9
• Cable (Machine 1) Face Pulls (rep range 6-12) - 27.5kgs x 12
• Lateral Raise Machine (rep range 6-12) - 45kgs x 12
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Lower Abs
Focus is on lower abs, target is 3 x 10 reps per exercise with 60 seconds rest between sets
• Reverse Crunches - 15kgs x 10, 10, 10
• Leg Raises - 7.5kgs x 8, 7, 7
• Hanging Knee Raise - BW x 10, 10, 10
Once target reps are achieved on every exercise weight will be increased
mickc1965
Well-Known Member
Thursday 11 April 2024
Calories, macros and activity
11:30hrs - 1,644kcals / Carnivore / 15 minute window
14:00hrs - chocolate binge fest
20:30hrs - 3 pints of cider
• MyFitnessPal (kcals) - not recording due to chocolate & alcohol intake
• Protein (g) -
• Fat (g) -
• Carbs (g) -
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Calories, macros and activity
11:30hrs - 1,644kcals / Carnivore / 15 minute window
14:00hrs - chocolate binge fest
20:30hrs - 3 pints of cider
• MyFitnessPal (kcals) - not recording due to chocolate & alcohol intake
• Protein (g) -
• Fat (g) -
• Carbs (g) -
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
mickc1965
Well-Known Member
Thursday 11 April 2024
Potential quality of sleep influencing factors
• Step Count - 10,629
Negative effects
• Poor Diet
• Alcohol - 3 pints
• 400-450mg Caffeine
Positive effects
• Early AM (04:35hrs) Workout
• 20.5 hour fast (09/04 @ 15:15hrs - 10/04 @ 11:30hrs)
• Last meal / food intake 9+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Very High fat (over 130g)
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 10,629
Negative effects
• Poor Diet
• Alcohol - 3 pints
• 400-450mg Caffeine
Positive effects
• Early AM (04:35hrs) Workout
• 20.5 hour fast (09/04 @ 15:15hrs - 10/04 @ 11:30hrs)
• Last meal / food intake 9+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Very High fat (over 130g)
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
