mickc1965 training log

_Simon_ said:
Good to see you training again mate :). Fingers crossed for your knee! I just started physio for my ankle today, no cast needed now which is a relief. Learning to walk again is tricky but getting there!

Hope all you guys were okay this Christmas time, and spent some nice time with your family
Click to expand...

Good to be back training, thinking of doing some very light leg work today (leg extensions and leg curls) to see how the knee is, hope your physio goes well.

Xmas was ok considering it was the 1st one after my wife passing, Xmas Day was difficult as it was spent with her family and you could see it was very difficult for her Mum and Dad in particular.
 
mickc1965 said:
Good to be back training, thinking of doing some very light leg work today (leg extensions and leg curls) to see how the knee is, hope your physio goes well.

Xmas was ok considering it was the 1st one after my wife passing, Xmas Day was difficult as it was spent with her family and you could see it was very difficult for her Mum and Dad in particular.
Click to expand...

Oh for sure, I imagine it would have been very difficult... good you were all together, hope you're doing okay.

Ah cheers, yeah been a long saga.. relieved am finally getting somewhere. Just don't overdo that knee with leg work ay ;)
 
Monday 07 January 2019

Calories, macros and activity

MyFitnessPal • 2,186 kcals

Carbs • 195
Protein • 227
Fat • 54

Caffeine • ~410mg
Alcohol • nil

Fitbit • 7,964 steps
 
Last edited:
Tuesday 08 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep • 7:36hrs (in bed from 22:06 - 06:17)
Efficiency • 93%
Sleep Score • 94

Awake • 0:35
REM • 2:49 (37% of sleep time)
Light • 3:37 (48% of sleep time)
Deep • 1:09 (15% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 25 ms (max 85 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~410mg / Alcohol • nil

Body weight @ 176.8lbs / 80.195kgs
 
Tuesday 08 January 2019

Training - light leg session to see how knee copes, will not do any compound exercises until physio advises it’s ok (when I eventually start physio)

Leg extensions - 32kgs x 10, 10, 10, 10, 10

Prone Leg Curl - 23kgs x 10, 10, 10, 10, 10

Calf Raise - 100kgs x 20, 20, 20, 20, 20

Ab Crunch Machine - 50kgs x 20, 20, 20, 20, 20

Note - knee hurt for first 2 sets of extensions and then no pain after that, will keep loads very light for the next few sessions then re-evaluate.
 
Last edited:
Tuesday 08 January 2019

Calories, macros and activity

MyFitnessPal • 2,091 kcals

Carbs • 189
Protein • 214
Fat • 51

Caffeine • ~370mg
Alcohol • nil

Fitbit • 8,970 steps
 
Wednesday 09 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 90

Sleep • 7:58hrs (in bed from 21:59 - 06:40)
Efficiency • 92%
Sleep Score • 93

Awake • 0:43
REM • 1:59 (25% of sleep time)
Light • 4:42 (59% of sleep time)
Deep • 1:16 (16% of sleep time)

Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 25 ms (max 62 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.6 per minute

Influencing factors - Caffeine • ~370mg / Alcohol • nil /

Body weight @ 174.4lbs / 79.106kgs
 
Last edited:
Wednesday 09 January 2019

Training - Target is 11-15 total reps in 3 sets with 30 seconds rest (DC like but without the extreme stretching)

Incline DB Press - 26kgs x 6, 5, 4

Seated V Bar Cable Row - 66kgs x 6, 5, 4

Machine Shoulder Press - 36kgs x 6, 5, 4

Neutral Medium Grip Lat Pulldowns - 73kgs x 6, 5, 4

Cable Face Pulls - 54kgs x 6, 5, 4

Tricep Pushdowns - 45kgs x 6, 5, 4

Cable Curls - 45kgs x 6, 5, 4
 
Last edited:
Wednesday 09 January 2019

Calories, macros and activity

MyFitnessPal • 2,141 kcals

Carbs • 203
Protein • 212
Fat • 51

Caffeine • ~390mg
Alcohol • nil

Fitbit • 11,558 steps
 
Last edited:
Thursday 10 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 90

Sleep • 8:09hrs (in bed from 21:41 - 06:30)
Efficiency • 92%
Sleep Score • 93

Awake • 0:40
REM • 3:20 (41% of sleep time)
Light • 4:00 (49% of sleep time)
Deep • 0:48 (10% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 24 ms (max 66 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 14.0 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • nil

Body weight @ 173.0lbs / 78.471kgs
 
Last edited:
Thursday 10 January 2019

Training - another light leg session to see how knee copes will not do any compound exercises until physio advises it’s ok (when I eventually start physio)

Leg extensions - 32kgs x 10, 10, 10, 10, 10

Prone Leg Curl - 23kgs x 10, 10, 10, 10, 10

Calf Raise - 100kgs x 20, 20, 20, 20, 20

Ab Crunch Machine - 50kgs x 20, 20, 20, 20, 20
 
Last edited:
Thursday 10 January 2019

Calories, macros and activity

MyFitnessPal • 2,125 kcals

Carbs • 191
Protein • 220
Fat • 52

Caffeine • ~320mg
Alcohol • nil

Fitbit • 9,765 steps
 
Friday 11 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 94

Sleep • 8;09hrs (in bed from 22:05 - 06:30)
Efficiency • 97%
Sleep Score • 90

Awake • 0:15
REM • 2:59 (37% of sleep time)
Light • 4:38 (57% of sleep time)
Deep • 0:32 (6% of sleep time)

Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 19 ms (max 33 ms)
Body Temperature deviation • -0.9°F
Respiratory Rate • 14.0 per minute

Influencing factors - Caffeine • ~320mg / Alcohol • nil

Body weight @ 173.2lbs / 78.562kgs
 
Last edited:
Friday 11 January 2019

Training - Target is 11-15 total reps in 3 sets with 30 seconds rest (DC like but without the extreme stretching)

Flat DB Press - 32kgs x 7, 5, 3

V Handle Landmine Row - 62.5kgs x 7, 5, 3

DB Seated Shoulder Press - 22kgs x 7, 5, 3

Wide Grip Lat Pulldown - 79kgs x 7, 5, 3

Cable Face Pulls - 59kgs x 7, 5, 3

Cable Rope Tricep Pushdowns - 54kgs x 7, 5, 3

Cable Rope Curls - 45kgs x 7, 5, 3
 
Last edited:
Friday 11 January 2019

Calories, macros and activity

MyFitnessPal • 2,097 kcals

Carbs • 193
Protein • 213
Fat • 51

Caffeine • ~300mg
Alcohol • nil

Fitbit • 12,086 steps
 
Last edited:
Saturday 12 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 88

Sleep • 7:38hrs (in bed from 21:59 - 06:15)
Efficiency • 92%
Sleep Score • 90

Awake • 0:37
REM • 2:45 (36% of sleep time)
Light • 4:01 (53% of sleep time)
Deep • 0:51 (11% of sleep time)

Average Resting Heart Rate • 59 bpm (min 53 bpm)
Average Heart Rate Variability • 19 ms (max 47 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.1 per minute

Influencing factors - Caffeine • ~309mg / Alcohol • nil

Body weight @ 172.6lbs / 78.290kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • 2,337 kcals

Carbs • 207
Protein • 241
Fat • 59

Caffeine • ~810mg
Alcohol • nil

Fitbit • 12,603 steps
 
Last edited:
Sunday 13 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 81

Sleep • 7:31hrs (in bed from 22:13 - 06:32)
Efficiency • 90%
Sleep Score • 87

Awake • 0:48
REM • 2:18 (31% of sleep time)
Light • 4:37 (61% of sleep time)
Deep • 0:34 (8% of sleep time)

Average Resting Heart Rate • 60 bpm (min 55 bpm)
Average Heart Rate Variability • 19 ms (max 63 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.9 per minute

Influencing factors - Caffeine • ~810mg / Alcohol • nil

Body weight @ 171.0lbs / 77.564kgs

Training

Planned rest day - Phase 3 of memorial sleeve

Calories, macros and activity

MyFitnessPal • 2,473 kcals

Carbs • 278
Protein • 202
Fat • 60

Caffeine • ~300mg
Alcohol • nil

Fitbit • 10,075 steps
 
Monday 14 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep • 7:38hrs (in bed from 22:17 - 06:30)
Efficiency • 93%
Sleep Score • 93

Awake • 0:35
REM • 2:48 (37% of sleep time)
Light • 3:46 (49% of sleep time)
Deep • 1:03 (14% of sleep time)

Average Resting Heart Rate • 58 bpm (min 55 bpm)
Average Heart Rate Variability • 20 ms (max 64 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~300mg / Alcohol • nil

Body weight @ 172.4lbs / 78.199kgs
 
Monday 14 January 2019

Training - Target is 11-15 total reps for upper body in 3 sets with 30 seconds rest (DC like but without the extreme stretching) - legs will still be no compound exercises as tried hack squats and it was very uncomfortable

Leg extensions - 32kgs x 10, 10, 10, 10, 10

Prone Leg Curl - 23kgs x 10, 10, 10, 10, 10

Calf Raise - 100kgs x 20, 20, 20, 20, 20

Flat DB Press - 10x10, 18x6, 26x4, 34kgs x 7, 5, 3

V Handle Landmine Row - 65kgs x 7, 5, 3

DB Seated OH Press - 24kgs x 7, 5, 3

Wide Grip Lat Pulldown - 86kgs x 6, 5, 3

Cable Face Pulls - 64kgs x 7, 5, 3

Cable Rope Tricep Pushdowns - 59kgs x 7, 5, 3

Cable Rope Curls - 50kgs x 7, 5, 3

Ab Crunch Machine - 50kgs x 20, 20, 20, 20, 20
 
Monday 14 January 2019

Calories, macros and activity

MyFitnessPal • 5,340 kcals

Carbs • 555
Protein • 279
Fat • 219

Fell of the wagon in the evening and ate shit loads of crisps, biscuits and chocolate!!

Caffeine • ~390mg
Alcohol • nil

Fitbit • 7,697 steps
 
Last edited:
You must log in or register to reply here.
Back
Top