mickc1965 training log

Tuesday 15 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 76

Sleep • 7:20hrs (in bed from 22:38 - 06:49)
Efficiency • 90%
Sleep Score • 85

Awake • 0:51
REM • 2:46 (38% of sleep time)
Light • 4:05 (56% of sleep time)
Deep • 0:28 (6% of sleep time)

Average Resting Heart Rate • 64 bpm (min 56 bpm)
Average Heart Rate Variability • 19 ms (max 34 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 14.0 per minute

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

Body weight @ 174.6lbs / 79.197kgs

Looks like eating poorly (approx 2,800 kcals from chocolate, crisps and biscuits) before bed increases body temperature, lowers deep sleep and therefore lowers readiness, similar to the effects of alcohol, food for thought.
 
Tuesday 15 January 2019

Ab Training

Gym Ball Crunches - 4 x 20 reps

DB Side Bends - 10kgs x 4 x 20 reps per side

Lying Leg Raise - 4 x 20 reps

Serratus DB Pullover - 10kgs x 4 x 20 reps
 
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Tuesday 15 January 2019

Calories, macros and activity

MyFitnessPal • 5,156 kcals

Carbs • 559
Protein • 310
Fat • 189

Another binge eating session!!

Caffeine • ~400mg
Alcohol • nil

Fitbit • 10,505 steps
 
Wednesday 16 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 67

Sleep • 6:24hrs (in bed from 22:59 - 05:55)
Efficiency • 93%
Sleep Score • 78

Awake • 0:32
REM 1:35 (25% of sleep time)
Light • 4:20 (68% of sleep time)
Deep • 0:28 (7% of sleep time)

Average Resting Heart Rate • 65 bpm (min 60 bpm)
Average Heart Rate Variability • 20 ms (max 37 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.0per minute

Influencing factors - Caffeine • ~400mg / Alcohol • nil / binge eating

Body weight @ 177.6lbs / 80.558kgs
 
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Wednesday 16 January 2019

Training - Upper body target is 11-15 total reps in 3 sets with 30 seconds rest (DC like but without the extreme stretching) legs will still be no compounds until knee is fully recovered

Flat DB Press - 34kgs x 7, 5, 3

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

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

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

Wide Grip Lat Pulldown - 86kgs x 7, 5, 3

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

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

Calf Raise - 100kgs x 20, 20, 20, 20, 20
 
Wednesday 16 January 2019

Calories, macros and activity

MyFitnessPal • 5,323 kcals

Carbs • 580
Protein • 297
Fat • 191

binge eating again!!

Caffeine • ~580mg
Alcohol • nil

Fitbit • 7,679 steps
 
Thursday 17 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 72

Sleep • 7:56hrs (in bed from 22:32- 07:00)
Efficiency • 94%
Sleep Score • 91

Awake • 0:32
REM • 2:02 (26% of sleep time)
Light • 5:02 (63% of sleep time)
Deep • 0:52 (11% of sleep time)

Average Resting Heart Rate • 65 bpm (min 59 bpm)
Average Heart Rate Variability • 22 ms (max 77 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.9 per minute

Influencing factors - Caffeine • ~580mg / Alcohol • nil / binge eating

Body weight @ 178.4lbs / 80.921kgs
 
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Thursday 17 January 2019

Ab Training

Gym Ball Crunches - 4 x 20 reps

DB Side Bends - 10kgs x 4 x 20 reps per side

Lying Leg Raise - 4 x 20 reps

Serratus DB Pullover - 10kgs x 4 x 20 reps
 
Thursday 17 January 2019

Calories, macros and activity

MyFitnessPal • 2,346 kcals

Carbs • 223
Protein • 215
Fat • 74

Caffeine • ~290mg
Alcohol • nil

No binge eating

Fitbit • 7,191 steps
 
Friday 18 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep • 8:15hrs (in bed from 22:54 - 07:03)
Efficiency • 90%
Sleep Score • 89

Awake • 0:54
REM • 3:22 (41% of sleep time)
Light • 4:21 (53% of sleep time)
Deep • 0:31 (6% of sleep time)

Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 30 ms (max 95 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~290mg / Alcohol • nil /

Body weight @ 174.8lbs / 79.288kgs
 
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Friday 18 January 2019

Training - Upper body target is 11-15 total reps in 3 sets with 30 seconds rest (DC like but without the extreme stretching) legs will still be no compounds until knee is fully recovered

Flat DB Press - 34kgs x 7, 5, 3

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

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

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

Wide Grip Lat Pulldown - 86kgs x 7, 5, 3

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

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

Calf Raise - 100kgs x 20, 20, 20, 20, 20
 
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Friday 18 January 2019

Calories, macros and activity

MyFitnessPal • 2,353 kcals

Carbs • 227
Protein • 214
Fat • 63

Caffeine • ~280mg
Alcohol • nil

Fitbit • 6,625 steps
 
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Saturday 19 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep • 8:00hrs (in bed from 10:19 - 07:17)
Efficiency • 89%
Sleep Score • 91

Awake • 0:57
REM • 2:43 (34% of sleep time)
Light • 4:28 (56% of sleep time)
Deep • 0:49 (10% of sleep time)

Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 31 ms (max 103 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.6 per minute

Influencing factors - Caffeine • ~280mg / Alcohol • nil /

Body weight @ 173.8lbs / 78.834kgs
 
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Saturday 19 January 2019

Ab Training

Crunches - 4 x 20 reps

DB Side Bends - 10kgs x 4 x 20 reps per side

Lying Leg Raise - 4 x 20 reps

Serratus DB Pullover - 10kgs x 4 x 20 reps
 
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Saturday 19 January 2019

Calories, macros and activity

MyFitnessPal • 2,038 kcals (65 kcals from a nip of whisky)

Carbs • 159
Protein • 212
Fat • 53

Caffeine • ~270mg
Alcohol • 65 calories (1 whisky)

Fitbit • 9,986 steps
 
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Sunday 20 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep • 6:58hrs (in bed from 23:20 - 06:59)
Efficiency • 93%
Sleep Score • 85

Awake • 0:31
REM • 2:14 (32% of sleep time)
Light • 4:07 (59% of sleep time)
Deep • 0:36 (9% of sleep time)

Average Resting Heart Rate • 56 bpm (min 53 bpm)
Average Heart Rate Variability • 23 ms (max 38 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 13.5 per minute

Influencing factors - Caffeine • ~270mg / Alcohol • 65 kcals /

Body weight @ 171.8lbs / 77.927kgs

Training

Planned rest day
 
Sunday 20 January 2019

Calories, macros and activity

MyFitnessPal • 5,501 kcals (1,446 from alcohol, macros from food only)

Carbs • 436
Protein • 237
Fat • 140

Another biscuit binge fest!!

Caffeine • ~480mg
Alcohol • 1,446 kcals

Fitbit • 10,465 steps
 
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Monday 21 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 65

Sleep • 6:26hrs (in bed from 23:48 - 06:37)
Efficiency • 95%
Sleep Score • 86

Awake • 0:22
REM • 3:48 (59% of sleep time)
Light • 1:36 (25% of sleep time)
Deep • 1:02 (16% of sleep time)

Average Resting Heart Rate • 79 bpm (min 62 bpm)
Average Heart Rate Variability • 13 ms (max 44 ms)
Body Temperature deviation • +0.6F
Respiratory Rate • 15.4per minute

Influencing factors - Caffeine • ~480mg / Alcohol • 1,446kcals / binge eating

Body weight @ 174.0lbs / 78.925kgs

Training

No training due to last nights drinking session

Calories, macros and activity

MyFitnessPal • 1,899kcals

Carbs • 115
Protein • 213
Fat • 63

Caffeine • ~360mg
Alcohol • nil

Fitbit • 7,331 steps
 
Tuesday 22 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 92

Sleep • 8:27hrs (in bed from 21:23 - 06:16)
Efficiency • 95%
Sleep Score • 95

Awake • 0:25
REM • 3:57 (47% of sleep time)
Light • 3:41 (44% of sleep time)
Deep • 0:48 (9% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 23 ms (max 78 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~360mg / Alcohol • nil

Body weight @ 174.2lbs / 79.016kgs
 
Tuesday 22 January 2019

Training - Upper body target is 11-15 total reps in 3 sets with 30 seconds rest (DC like but without the extreme stretching) legs will still be no compounds until knee is fully recovered

Flat DB Press - 36kgs x 7, 5, 3

V Handle Landmine Row - 67.5kgs x 7, 5, 3

Single Leg extensions - 11kgs x 10, 10, 10, 10, 10 (right leg ouch!!)

DB Seated OH Press - 26 kgs x 7, 5, 3

Wide Grip Lat Pulldown - 93kgs x 6, 4, 3

Prone Single Leg Curl - 11.3kgs x 10, 10, 10, 10, 10 (right leg ouch!!)

Cable Face Pulls - 68kgs x 7, 5, 3

Cable Rope Tricep Pushdowns - 64kgs x 7, 5, 3

Cable Rope Curls - 54kgs x 7, 5, 3

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