u/FunkyFurmur

Looking for exercises ideas that I can do at home for Chest Delts and Back , want to do 2 exercises each 3 times a week ( other body parts at gym 2 times a week ). I want them to isolate muscles as much as possible .

I have 20kg dumbbells at home , No push up ,dips or pull up recommendation please.

So far I came up with :

Chest 1) Incline Dumbbell Press , 2) Chest Fly Dumbbell

Delts 1) Super ROM Lateral Raise , 2) Dumbbell Upright Row

Back 1) Dumbbell High Pull, 2) Single Arm Row

Feel free to change these for something better that isolates muscles better or something that reduce recovery time / is safer etc. Trying to find the best 2 for each body part if possible.

Question only to Christians who understand theology , please do not quote Matthew 22:30 / Mark 12:25 it just shows you have no understand what marriage even is in first place and waste your time and mine arguing about it.

Elect are resurrected Christians obviously in this topic , not the Jews prior , the group of people given to Jesus by Father .

I'm not talking about using smartwatch but during sleep study I've discovered that I basically do not have REM sleep on top of DSPD , are these linked?

My total REM sleep is 19-21 minutes out of 8h which is extremely bad it lasts maybe 5min per cycle instead of 90-120min and I wake up during it.

I used to be very fat and had sleep apnea / paralysis when on my back very often , lost weight long ago and I'm no longer obese but it seems like somehow it damaged my sleep further instead of improving it ? Sure I used to have 1-5 nightmares per day ( every REM cycle a nightmare ) but they stopped alltogether , I thought it was sleep apnea related.

is there any way to get more REM sleep ? For now I experience REM rebound every 2nd night so its like no REM sleep and then maybe some and maybe will remember nigtmare or dream but it way way better when I was obese sleep quality was shit but not so shit as now it is , wondering why it did not improve with getting rid of sleep apnea almost ( went to very mild like 6,4 AH ( limit is 5)

I have done sleep study and its written in results I've spend only 21 minutes out of 9 hour test in REM , I woke up basically half-zombiee at 6 a.m. they provided breakfast and I sleep through it ( changed from pajamas to jeans and just fallen asleep on bed ) woke up few times and finally was kinda awake at like 11 a.m. then I was woken up and discharges from facility. I've had like approx 13-14h time to sleep to feel kinda not like zombiee.

Results came and I barerly have mild sleep apnea ( lost tons of weight over past years ) so they did not recommend cpap , however me feeling like crap and unable to function unless I get massive amounts of sleep is the issue , it seems like with such low time spend in REM ( only 4% compared to recommended 20%-25% ) it's causing me feeling like I've not slept at all when I sleep for normal 8h, upon waking up I feel like I need a nap after 1h being awake.

Anyone else had similar issue and how did you fix it?