mickc1965 training log

Wednesday 01 December 2021

EMOM Pull Day, target for 1st set is in brackets below followed by 2 sets

* Unilever Row (12) - 102.5kgs x 12, 10, 8

* Lat Pulldown (12) - 65kgs x 12, 10, 8

* BB Reverse Grip Row (15) - 67.5kgs x 12, 10, 8

* BB Shrugs (12) - 130kgs x 12, 10, 8

* Cable Curls (15) - 30kgs x 12, 10, 8

* Rope Hammer Curls (15) - 22.5kgs x 12, 10, 8

* Seated Leg Curls (20) - 50kgs x 20, 13, 10

* Thigh Adductor (20) - 50kgs x 20, 16, 13

* Toe Press (20) - 90kgs x 20, 16, 12
 
Last edited:
Wednesday 01 December 2021

Calories, macros and activity

• MyFitnessPal - 1,974 kcals

• Carbs - 188
• Protein - 172
• Fat - 57

• Apple Watch - 4,124 steps
 
Thursday 02 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 95

• Sleep Score - 93
• Sleep - 7:48 (in bed from 22:19 - 06:39)
• Efficiency - 94%

• Awake - 0:31
• REM - 2:57 (38% of sleep time)
• Light - 3:00 (38% of sleep time)
• Deep - 1:50 (24% of sleep time)

• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.8 per minute
• Average HRV - 26ms (max 107ms)
• Average RHR - 60bpm (min 52bpm)

• Body Weight - 199.6lbs
 
Last edited:
Thursday 02 December 2021

Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets


• Chest Press (12/30) - 85kgs x 12, 11, 7

• Pec Dec (12/30) - 45kgs x 12, 10, 8

• DB Front Raises (15/37) - 10kgs x 15, 12, 10

• DB Side Raises (15/37) - 15kgs x 13, 11, 9

• DB Rear Raises (15/37) - 15kgs x 13, 11, 9

• Tricep Extensions (15/37) - 35kgs x 15, 12, 10

• Rope Extensions (15/37) - 22.5kgs x 15, 12, 10

• Leg Extensions (20/50) - 60kgs x 20, 17, 13

• Thigh Abductor (20/50) - 55kgs x 20, 17, 13

• Toe Press (20/50) - 90kgs x 20, 17, 13
 
Thursday 02 December 2021

Calories, macros and activity

• MyFitnessPal - 2,018 kcals

• Carbs - 215
• Protein - 148
• Fat - 61

• Apple Watch - 2,112 steps

Pretty lazy day today stepwise
 
Friday 03 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 97

• Sleep Score - 92
• Sleep - 8:15 (in bed from 22:28 - 08:00)
• Efficiency - 87%

• Awake - 1:16
• REM - 3:11 (38% of sleep time)
• Light - 3:26 (42% of sleep time)
• Deep - 1:38 (20% of sleep time)

• Body Temperature deviation - -0.3°C
• Respiratory Rate - 12.6 per minute
• Average HRV - 21ms (max 33ms)
• Average RHR - 62bpm (min 57bpm)

• Body Weight - 198.8lbs
 
Sunday 05 December 2021

Pull Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

• Unilever Row (12/30) - 105kgs x 12, 10, 8

• Lat Pulldown (12/30) - 70kgs x 12, 10, 8

• BB Reverse Row (12/30) - 70kgs x 12, 10, 8

• BB Shrugs (12/30) - 140kgs x 12, 10, 8

• Cable Curls (12/30) - 32.5kgs x 12, 10, 8

• Rope Hammer Curls (12/30) - 25kgs x 12, 10, 8

• Seated Leg Curls (20/50) - 50kgs x 20, 16, 12

• Thigh Adductor (20/50) - 50kgs x 20, 17, 13

• Toe Press (20/50) - 190kgs x 20, 17, 13
 
Monday 06 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 100mg
• Alcohol - 0
• Poor diet / Party food

Oura Ring Sleep & HRV Info

• Readiness Score - 86

• Sleep Score - 89
• Sleep - 8:16 (in bed from 22:49 - 08:02)
• Efficiency - 90%

• Awake - 0:57
• REM - 2:18 (28% of sleep time)
• Light - 4:57 (50% of sleep time)
• Deep - 1:00 (12% of sleep time)

• Body Temperature deviation - +0.1°C
• Respiratory Rate - 12.6 per minute
• Average HRV - 25ms (max 46ms)
• Average RHR - 64bpm (min 53bpm)

• Body Weight - forgot to weigh myself
 
Monday 06 December 2021

Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

• Chest Press (12/30) - 87.5kgs x 12, 11, 7

• Pec Dec (12/30) - 50kgs x 12, 10, 8

• DB Front Raises (15/37) - 12kgs x 12, 11, 8

• DB Side Raises (15/37) - 15kgs x 12, 11, 10

• DB Rear Raises (15/37) - 15kgs x 15, 12, 10

• Tricep Extensions (15/37) - 37.kgs x 15, 12, 10

• Rope Extensions (15/37) - 25kgs x 13, 11, 7

• Leg Extensions (20/50) - 60kgs x 20, 17, 11

• Thigh Abductor (20/50) - 60kgs x 20, 17, 13

• Toe Press (25/62) - 100kgs x 25, 20, 14
 
Have you tried Lu Raises?
I tried them a month back and they’re blowing my delts up, much better ‘feel’ for the socket too (for me).
 
Monday 06 December 2021

Calories, macros and activity

• MyFitnessPal - 2,070 kcals

• Carbs - 218
• Protein - 176
• Fat - 53

• Apple Watch - 2,540 steps
 
Tuesday 07 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 94

• Sleep Score - 94
• Nap - 1:58 (in bed from 15:05 - 17:07)
• Sleep - 6:50 (in bed from 23:12 - 06:32)
• Efficiency - 93%

• Awake - 0:34
• REM - 1:58 (22% of sleep time)
• Light - 4:50(55% of sleep time)
• Deep - 1:59 (23% of sleep time)

• Body Temperature deviation - +0.2°C
• Respiratory Rate - 12.8 per minute
• Average HRV - 23ms (max 43ms)
• Average RHR - 61bpm (min 57bpm)

• Body Weight - 200.8lbs
 
Tuesday 07 December 2021

Pull Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

• Unilever Row (12/30) - 107.5kgs x 12, 10, 8

• Lat Pulldown (12/30) - 75kgs x 12, 10, 6

• BB Reverse Row (12/30) - 72.5kgs x 12, 10, 8

• BB Shrugs (20/50) - 120kgs x 20, 17, 13

• Cable Curls (15/37) - 30kgs x 15, 12, 8

• Rope Hammer Curls (15/37) - 22.5kgs x 15, 12, 10

• Seated Leg Curls (20/50) - 50kgs x 20, 17, 13

• Thigh Adductor (20/50) - 55kgs x 20, 17, 13

• Toe Press (25/62) - 100kgs x 25, 21, 16
 
Last edited:
Tuesday 07 December 2021

Calories, macros and activity

• MyFitnessPal - 1,816 kcals

• Protein - 200
• Carbs - 153
• Fat - 42

• Apple Watch - 3,939 steps
 
Wednesday 07 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 89

• Sleep Score - 87
• Sleep - 6:48 (in bed from 23:25 - 06:30)
• Efficiency - 96%

• Awake - 0:17
• REM - 2:27 (36% of sleep time)
• Light - 3:32 (52% of sleep time)
• Deep - 0:48 (12% of sleep time)

• Body Temperature deviation - +0.1°C
• Respiratory Rate - 13.1 per minute
• Average HRV - 19ms (max 34ms)
• Average RHR - 62bpm (min 59bpm)

• Body Weight - 198.4lbs
 
Wednesday 07 December 2021

Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

• Chest Press (12/30) - 90kgs x 12, 10, 7

• Pec Dec (15/37) - 40kgs x 15, 12, 10

• DB Front Raises (15/37) - 10kgs x 15, 12, 10

• Lu Raises (15/37) - 5kgs x 10, 7, 6

• Face Pulls (15/37) - 20kgs x 15, 12, 10

• Tricep Extensions (15/37) - 40kgs x 15, 12, 10

• Rope Extensions (15/37) - 25kgs x 15, 12, 8

• Leg Extensions (20/50) - 65kgs x 20, 17, 11

• Thigh Abductor (20/50) - 60kgs x 20, 17, 13

• Toe Press (25/62) - 110kgs x 25, 21, 16
 
Wednesday 08 December 2021

Calories, macros and activity

• MyFitnessPal - 1,931 kcals

• Protein - 191
• Carbs - 128
• Fat - 70

• Apple Watch - 4,060 steps
 
Thursday 09 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 90

• Sleep Score - 89
• Sleep - 8:32 (in bed from 22:50 - 09:00)
• Efficiency - 84%

• Awake - 1:37
• REM - 3:45 (44% of sleep time)
• Light - 3:35 (42% of sleep time)
• Deep - 1:11 (14% of sleep time)

• Body Temperature deviation - +0.1°C
• Respiratory Rate - 13.6 per minute
• Average HRV - 16ms (max 36ms)
• Average RHR - 65bpm (min 59bpm)

Tattoo session on both wrists yesterday so assumed this disturbed my sleep plus the higher than normal RHR and lower than normal HRV

• Body Weight - 198.6lbs

No weight training today due to the wrist tattoos.

Calories, macros and activity

• MyFitnessPal - 1,969 kcals

• Protein - 185
• Carbs - 178
• Fat - 53

• Apple Watch - 2,474 steps
 
Last edited:
Friday 10 December 2021

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 88

• Sleep Score - 85
• Sleep - 6:22 (in bed from 22:58 - 05:40)
• Efficiency - 95%

• Awake - 0:20
• REM - 1:29 (23% of sleep time)
• Light - 3:41 (58% of sleep time)
• Deep - 1:12 (19% of sleep time)

• Body Temperature deviation - -0.2°C
• Respiratory Rate - 12.6 per minute
• Average HRV - 17ms (max 30ms)
• Average RHR - 62bpm (min 58bpm)

• Body Weight - 198.6lbs

No training today as 12 hour shift work day and can no longer train on work days, too knackering

Calories, macros and activity

• MyFitnessPal - 1,883 kcals

• Protein - 171
• Carbs - 139
• Fat - 67

• Apple Watch - 7,155 steps
 
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