I'll try to sleep then, I sleep noon-6pm or 1pm to 6pm normally.
is it more effective to target muscles (different ones) each day? I do the entire gambit each day I think. My normal routine is I do the 30 minute work out at Planet Fitness that does "everything", then another 30 minutes on whatever isn't as sore. If everything is sore, I sit down and ride a bike/climb stairs to slow catch my breath before going home. Should I just sit on a chair to rest? Or is the bike/stairs a good "cooling" down thing? I liked the bike since I can sit and kind of "flop" legs and watch news on tv. I know the trainer at planet fitness recommended I not do the 30 minutes/abs each day but he didn't say why and he isn't there anymore. Nothing on internet says it's bad that I do, most people just tend to focus on one area online for some reason. I see it as the same as people running daily/doing heavy lifts daily/etc. I just do everything daily, plus I'm not too good at it so it isn't that heavy (20-50lbs depending on what machine I'm using)?
Been absent for a bit, hope I can help. Yes, you are sleeping way too little. By far.
Secondly, it doesn't sound like you have much of a plan. Going by feel might be fine for a very experienced athlete who knows their body and knows their options, but if you are less experienced, it helps to have a plan. I'm not sure what you're doing among "everything," but I don't have an issue with doing full body. It's a better strategy than splitting body parts. However, you have to intelligently select your movements, loads, volume, and frequency.
It sounds like you're newer to this, so i'm going to recommend NOT going every day, especially since your sleep isn't enough to recover. It would be better to do 3-4 days, preferably non-consecutive.
I like to select movements by category, based on 1) lower body, 2) push, 3) pull. Make sure to balance category one with both quad dominant and hamstring dominant movements. Quad dominant examples are squats and lunges, a hamstring dominant example would be romanian deadlifts or glute/ham raises. Pushing is a gener l term that encompasses things involving the pecs, triceps, and anterior delts such as pushups, bench press, overhead press, handstands, planks, etc. a pull involves the back, and could include things like pullups, rows of any sorts, lat pulldowns, etc.
Those obviously aren't the only options, just examples. I would pick one from each category each day you workout. An example would be: lunges, pushups, rows. That's a super basic template. Make yourself an A-day and a B-day, maybe a C-day, and just cycle through them, with each day having different movements. I'm not big on traditional "ab" work because it just ends up being high repitition of low-value spinal flexion. But if you want to add midline stabilization (aka ab stuff) i would recommend things like hollow holds, planks, bird dogs, side planks, things that involve locking the midline as opposed to just crunching it.
Obviously i can't just write you a program, but i am happy to critique anything you decide on, whether it's your own interpretation, or one you found online.
As for your cooldown, i think 20-30 minutes at a low level on a bike is fine, even better than collapsing in a chair. I like to cooldown with things like the c2 rower or a bike, or even just walking, then finish with a bit of stretching if you choose to stretch.
You've probably guessed i'm not a huge fan of machines. I'd recommend looking into bodyweight programs, or if you want to lift, freeweight plus bodyweight.
My favorite lifting program, especially for beginners, is Wendler's 5-3-1. For bodyweight stuff, coach sommers' Foundation One and Handstand One do a great job of prepping a beginner body to handle some really cool stuff down the road.
I'll be back to catch up with this thread later. Trying not to fall asleep on it again for so long.