mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    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.
     
  2. _Simon_

    _Simon_ Active Member

    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 ;)
     
  3. mickc1965

    mickc1965 Well-Known Member

    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: Jan 8, 2019
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
  5. mickc1965

    mickc1965 Well-Known Member

    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: Jan 9, 2019
    Jester likes this.
  6. mickc1965

    mickc1965 Well-Known Member

    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
     
  7. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2019
  8. mickc1965

    mickc1965 Well-Known Member

    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: Jan 10, 2019
  9. mickc1965

    mickc1965 Well-Known Member

    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: Jan 10, 2019
  10. mickc1965

    mickc1965 Well-Known Member

    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: Jan 11, 2019
  11. mickc1965

    mickc1965 Well-Known Member

    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: Jan 11, 2019
  12. mickc1965

    mickc1965 Well-Known Member

    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
     
  13. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2019
  14. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2019
  15. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2019
  16. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2019
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    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: Jan 15, 2019

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