mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 18 December 2018
Sleep (Fitbit) - 7:10hrs (in bed from 22:00 - 06:27)
Quality (Sleep Cycle) - 86%
Awake 1:17 (15%)
REM 1:50 (22%)
Light 4:16 (50%)
Deep 1:04 (13%)
Caffeine ~610g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 56, average heart rate was 57.30 (RR Interval range 49.99 - 72.62) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (co-efficient of variability) - 3.4%
Body weight @ 163.8lbs / 74.298kgs
Training
No leg training due to recent knee injury
Sleep (Fitbit) - 7:10hrs (in bed from 22:00 - 06:27)
Quality (Sleep Cycle) - 86%
Awake 1:17 (15%)
REM 1:50 (22%)
Light 4:16 (50%)
Deep 1:04 (13%)
Caffeine ~610g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 56, average heart rate was 57.30 (RR Interval range 49.99 - 72.62) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (co-efficient of variability) - 3.4%
Body weight @ 163.8lbs / 74.298kgs
Training
No leg training due to recent knee injury
Last edited:
mickc1965
Well-Known Member
Wednesday 19 December 2018
Sleep (Fitbit) - 5:59hrs (in bed from 21:36 to 05:03)
Quality (Sleep Cycle) - 69%
Awake 1:28 (20%)
REM 1:07 (15%)
Light 4:02 (54%)
Deep 0:50 (11%)
Caffeine ~750g
HRV Elite - No test this morning as the chest strap kept on having RR peaks of between 120 and 200 bpm so something not right with the strap or I am about to have a heart attack!! I tried on more than half a dozen occasions to do the test I did complete one but again at the end of the test (last minute) it had the spikes and the app didn't correct the info as it sometimes does when there are a few 'artifacts'. Oura Ring shoud arrive today so the need for a 4 minute HRV test each morning plus all the set up should be a thing of the past
Body weight @ 163.6lbs / 74.208kgs
Sleep (Fitbit) - 5:59hrs (in bed from 21:36 to 05:03)
Quality (Sleep Cycle) - 69%
Awake 1:28 (20%)
REM 1:07 (15%)
Light 4:02 (54%)
Deep 0:50 (11%)
Caffeine ~750g
HRV Elite - No test this morning as the chest strap kept on having RR peaks of between 120 and 200 bpm so something not right with the strap or I am about to have a heart attack!! I tried on more than half a dozen occasions to do the test I did complete one but again at the end of the test (last minute) it had the spikes and the app didn't correct the info as it sometimes does when there are a few 'artifacts'. Oura Ring shoud arrive today so the need for a 4 minute HRV test each morning plus all the set up should be a thing of the past
Body weight @ 163.6lbs / 74.208kgs
mickc1965
Well-Known Member
Wednesday 19 December 2018
Training
Another easing in session, thought I would try the normal 3 sets with 45-60 seconds rest rather than myo reps to see how long an upper body session would take to see whether to drop to 3x per week full body training
Incline DB Press- 22kgs x 10, 10, 10
Seated V Bar Cable Row - 59kgs x 10, 10, 10
Machine Shoulder Press - 32kgs x 10, 10, 10
Neutral Medium Grip Lat Pulldowns - 66kgs x 10, 10, 10
Cable Face Pulls - 41kgs x 10, 10, 10
Tricep Pushdowns - 41kgs x 10, 10, 10
Cable Curls - 41kgs x 10, 10, 10
In the gym for 33 ish minutes so would have to drop the arms and maybe facepulls if I decide to do full body during my lunchbreak (only have 45 minutes available t tran, haven't got the will or the energy to do full body first thing in the morning) or I could do upper AM and legs at lunchtime
Training
Another easing in session, thought I would try the normal 3 sets with 45-60 seconds rest rather than myo reps to see how long an upper body session would take to see whether to drop to 3x per week full body training
Incline DB Press- 22kgs x 10, 10, 10
Seated V Bar Cable Row - 59kgs x 10, 10, 10
Machine Shoulder Press - 32kgs x 10, 10, 10
Neutral Medium Grip Lat Pulldowns - 66kgs x 10, 10, 10
Cable Face Pulls - 41kgs x 10, 10, 10
Tricep Pushdowns - 41kgs x 10, 10, 10
Cable Curls - 41kgs x 10, 10, 10
In the gym for 33 ish minutes so would have to drop the arms and maybe facepulls if I decide to do full body during my lunchbreak (only have 45 minutes available t tran, haven't got the will or the energy to do full body first thing in the morning) or I could do upper AM and legs at lunchtime
Last edited:
mickc1965
Well-Known Member
Swelling has pretty much gone, no strapping and walking more freely but still not completely stable, knee give way again last night but no pain associated with that so that’s a good sign.
I have a telephone assessment next Friday with a physio, how can they assess over the phone!!
Assuming it behaves over Xmas then will start very light leg training again in the New Year.
mickc1965
Well-Known Member
Thursday 20 December 2018
Sleep & HRV Info (Oura Ring)
Sleep - 4:44hrs (in bed from 21:37 - 03:56)
Quality - 66%
Awake 1:35 (25.1%)
REM 0:54 (12.5%)
Light 3:01 (47.8%)
Deep 0:36 (9.5%)
Readiness Score - 71
Resting Heart Rate - 56 bpm average (range 52-63 bpm)
Heart Rate Variability - 21ms average (range 12-78 ms)
Influencing factors
Caffeine ~830g
Body weight @ 162.6lbs / 73.754kgs
Training
Planned rest day
Sleep & HRV Info (Oura Ring)
Sleep - 4:44hrs (in bed from 21:37 - 03:56)
Quality - 66%
Awake 1:35 (25.1%)
REM 0:54 (12.5%)
Light 3:01 (47.8%)
Deep 0:36 (9.5%)
Readiness Score - 71
Resting Heart Rate - 56 bpm average (range 52-63 bpm)
Heart Rate Variability - 21ms average (range 12-78 ms)
Influencing factors
Caffeine ~830g
Body weight @ 162.6lbs / 73.754kgs
Training
Planned rest day
Last edited:
mickc1965
Well-Known Member
Thursday 20 December 2018
Average Weight - 163.7lbs / 74.253kgs - down 2.1lbs / 0.953kgs
Average Weight was calculated over the last 7 days - 163.4 / 163.6 / 167.0 / 162.0 / 163.8 / 163.6 / 162.6 = 163.71
Average daily calorie intake based on last weeks body weight (165.8 lbs)
Nett (after cardio) 2,629 (x15.86)
Gross (before cardio) 2,683 (x16.18)
Nett target was 2,653 kcals (body weight x16.0)
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 7,593 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.53% (204.75g)
protein @ 34.45% (231.01g)
fats @ 22.96% (68.44g)
alcohol @ 12.06%
Goal for upcoming week - hopefully not binge eating over Xmas
Average Weight - 163.7lbs / 74.253kgs - down 2.1lbs / 0.953kgs
Average Weight was calculated over the last 7 days - 163.4 / 163.6 / 167.0 / 162.0 / 163.8 / 163.6 / 162.6 = 163.71
Average daily calorie intake based on last weeks body weight (165.8 lbs)
Nett (after cardio) 2,629 (x15.86)
Gross (before cardio) 2,683 (x16.18)
Nett target was 2,653 kcals (body weight x16.0)
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 7,593 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.53% (204.75g)
protein @ 34.45% (231.01g)
fats @ 22.96% (68.44g)
alcohol @ 12.06%
Goal for upcoming week - hopefully not binge eating over Xmas
mickc1965
Well-Known Member
Friday 21 December 2018
Sleep & HRV Info (Oura Ring)
Sleep - 7:10hrs (in bed from 21:39 - 05:45)
Quality - 88%
Awake 0:57
REM 2:01 (28% of sleep time)
Light 4:35 (64% of sleep time)
Deep 0:33 (8% of sleep time)
Readiness Score - 81/100
Resting Heart Rate - 56bpm average (min 52bpm)
Heart Rate Variability - 21ms average (max 52ms)
Influencing factors
Caffeine ~680g
Body weight @ 162.4lbs / 73.663kgs
Sleep & HRV Info (Oura Ring)
Sleep - 7:10hrs (in bed from 21:39 - 05:45)
Quality - 88%
Awake 0:57
REM 2:01 (28% of sleep time)
Light 4:35 (64% of sleep time)
Deep 0:33 (8% of sleep time)
Readiness Score - 81/100
Resting Heart Rate - 56bpm average (min 52bpm)
Heart Rate Variability - 21ms average (max 52ms)
Influencing factors
Caffeine ~680g
Body weight @ 162.4lbs / 73.663kgs
mickc1965
Well-Known Member
Friday 21 December 2018
Training
Another easing in session, 3 sets with 45-60 seconds rest rather than myo reps
Flat DB Press - 26kgs x 10, 10, 10
V Handle Landmine Row - 50kgs x 10, 10, 10
DB Seated Shoulder Press - 18kgs x 10, 10, 10
Wide Grip Lat Pulldown - 66kgs x 10, 10, 10
Cable Face Pulls - 45kgs x 10, 10, 10
Cable Rope Tricep Pushdowns - 45kgs x 10, 10, 10
Cable Rope Curls - 36kgs x 10, 10, 10
Training
Another easing in session, 3 sets with 45-60 seconds rest rather than myo reps
Flat DB Press - 26kgs x 10, 10, 10
V Handle Landmine Row - 50kgs x 10, 10, 10
DB Seated Shoulder Press - 18kgs x 10, 10, 10
Wide Grip Lat Pulldown - 66kgs x 10, 10, 10
Cable Face Pulls - 45kgs x 10, 10, 10
Cable Rope Tricep Pushdowns - 45kgs x 10, 10, 10
Cable Rope Curls - 36kgs x 10, 10, 10
Last edited:
mickc1965
Well-Known Member
Saturday 22 December 2018
Sleep & HRV Info (Oura Ring)
Readiness Score • 68
Sleep • 4:19hrs (in bed from 22:37 - 04:00)
Efficiency • 80%
Sleep Score • 65
Awake • 1:03
REM • 0:39 (15% of sleep time)
Light • 2:28 (57% of sleep time)
Deep • 1:12 (28% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 21ms (max 67ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.0 per minute
Influencing factors
Caffeine ~840g
Body weight @ 162.4lbs / 73.663kgs
Training
Planned rest day
Sleep & HRV Info (Oura Ring)
Readiness Score • 68
Sleep • 4:19hrs (in bed from 22:37 - 04:00)
Efficiency • 80%
Sleep Score • 65
Awake • 1:03
REM • 0:39 (15% of sleep time)
Light • 2:28 (57% of sleep time)
Deep • 1:12 (28% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 21ms (max 67ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.0 per minute
Influencing factors
Caffeine ~840g
Body weight @ 162.4lbs / 73.663kgs
Training
Planned rest day
Last edited:
mickc1965
Well-Known Member
Sunday 23 December 2018
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 8:50hrs (in bed from 21:39 - 07:22)
Efficiency • 91%
Sleep Score • 91
Awake • 0:53
REM • 3:34 (41% of sleep time)
Light • 4:26 (50% of sleep time)
Deep • 0:49 (9% of sleep time)
Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 28 ms (max 79 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.2 per minute
Influencing factors
Caffeine • ~790g
Body weight @ 159.8lbs / 72.484kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 8:50hrs (in bed from 21:39 - 07:22)
Efficiency • 91%
Sleep Score • 91
Awake • 0:53
REM • 3:34 (41% of sleep time)
Light • 4:26 (50% of sleep time)
Deep • 0:49 (9% of sleep time)
Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 28 ms (max 79 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.2 per minute
Influencing factors
Caffeine • ~790g
Body weight @ 159.8lbs / 72.484kgs
Last edited:
mickc1965
Well-Known Member
Oops never noticed that will correct in the future
Merry xmas to you even though it’s nearly over for you down under