mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Monday 17 December 2018

    MyFitnessPal - 2,571 kcals

    Carbs - 241
    Protein - 234
    Fat - 73

    Fitbit - 6,260 steps
     
  2. mickc1965

    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
     
    Last edited: Dec 19, 2018
  3. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 December 2018

    MyFitnessPal - 2,564 kcals

    Carbs - 238
    Protein - 234
    Fat - 74

    Fitbit - 6,104 steps
     
  4. mickc1965

    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
     
  5. mickc1965

    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
     
    Last edited: Dec 20, 2018
  6. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 December 2018

    MyFitnessPal - 2,557 kcals

    Carbs - 237
    Protein - 236
    Fat - 73

    Fitbit - 7,135 steps
     
  7. _tim

    _tim Active Member

    How are you feeling, Mick? Knee any better?
     
  8. mickc1965

    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.
     
  9. mickc1965

    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
     
    Last edited: Dec 21, 2018
  10. mickc1965

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 December 2018

    Calories, macros and activity

    MyFitnessPal - 2,504 kcals

    Carbs - 178
    Protein - 227
    Fat - 98

    Caffeine ~680g

    Fitbit - 7,183 steps
     
  12. mickc1965

    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
     
  13. mickc1965

    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
     
    Last edited: Dec 23, 2018
  14. mickc1965

    mickc1965 Well-Known Member

    Friday 21 December 2018

    Calories, macros and activity

    MyFitnessPal - 2,196 kcals

    Carbs - 202
    Protein - 215
    Fat - 57

    Caffeine ~840g

    Fitbit - 9,180 steps
     
    Last edited: Dec 23, 2018
  15. mickc1965

    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
     
    Last edited: Dec 23, 2018
  16. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 December 2018

    Calories, macros and activity

    MyFitnessPal •
    2,104 kcals

    Carbs •
    189
    Protein • 211
    Fat • 55

    Caffeine • ~
    790g

    Fitbit
    • 15,930 steps
     
    Last edited: Dec 23, 2018
  17. mickc1965

    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
     
    Last edited: Jan 7, 2019
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 23 December 2018

    Training @ home

    Flat Bench BB Press - 80kgs x
    6, 4, 3

    Dead Stop BB Row - 100kgs x 7, 5, 4

    OH BB Press - 50kgs x 7, 5, 4

    Wide Grip Pull-ups - BW x 8, 4, 3
     
    Last edited: Jan 7, 2019
  19. Jester

    Jester Well-Known Member

    790g caffeine?!???!

    Assuming typo for mg?
     
  20. mickc1965

    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
     

Share This Page