mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 23 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep • 8:58hrs (in bed from 21:31 - 07:00)
Efficiency • 95
Sleep Score • 95
Awake • 0:31
REM • 3:45 (42% of sleep time)
Light • 3:44 (42% of sleep time)
Deep • 1:29 (16% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 62 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.2lbs / 78.108kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep • 8:58hrs (in bed from 21:31 - 07:00)
Efficiency • 95
Sleep Score • 95
Awake • 0:31
REM • 3:45 (42% of sleep time)
Light • 3:44 (42% of sleep time)
Deep • 1:29 (16% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 62 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.2lbs / 78.108kgs
mickc1965
Well-Known Member
Thursday 24 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep • 7:57hrs (in bed from 21:30 - 05:40)
Efficiency • 97%
Sleep Score • 95
Awake • 0:13
REM • 3:09 (40% of sleep time)
Light • 3:36 (45% of sleep time)
Deep • 1:11 (15% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 27 ms (max 52 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 171.6lbs / 77.836kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep • 7:57hrs (in bed from 21:30 - 05:40)
Efficiency • 97%
Sleep Score • 95
Awake • 0:13
REM • 3:09 (40% of sleep time)
Light • 3:36 (45% of sleep time)
Deep • 1:11 (15% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 27 ms (max 52 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 171.6lbs / 77.836kgs
mickc1965
Well-Known Member
Thursday 24 January 2019
Average Weight - 173.2 lbs / 78.562 kgs - down 1.1 lbs / 0.499 kgs
Average Weight was calculated over the last 7 days - 174.8 / 173.8 / 171.8 / 174.0 / 174.2 / 172.4 / 171.6 = 173.23
Average daily calorie intake based on last weeks body weight (174.3 lbs)
Nett (after cardio) 2,348 (x13.47)
Gross (before cardio) 2,564 (x14.71)
Nett target was 2,354 kcals (body weight x13.5)
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 30,291 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.94% (198.32g)
protein @ 34.53% (221.32g)
fats @ 26.00% (74.06g)
alcohol @ 8.53%
Goal for upcoming week - return to a slight caloric surplus with target of ~0.25 lb per week (1 lb per month) increase
Average Weight - 173.2 lbs / 78.562 kgs - down 1.1 lbs / 0.499 kgs
Average Weight was calculated over the last 7 days - 174.8 / 173.8 / 171.8 / 174.0 / 174.2 / 172.4 / 171.6 = 173.23
Average daily calorie intake based on last weeks body weight (174.3 lbs)
Nett (after cardio) 2,348 (x13.47)
Gross (before cardio) 2,564 (x14.71)
Nett target was 2,354 kcals (body weight x13.5)
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 30,291 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.94% (198.32g)
protein @ 34.53% (221.32g)
fats @ 26.00% (74.06g)
alcohol @ 8.53%
Goal for upcoming week - return to a slight caloric surplus with target of ~0.25 lb per week (1 lb per month) increase
mickc1965
Well-Known Member
Thursday 24 January 2019
Training - Upper body target is more than 15 total reps in 3 sets (30 seconds rest), legs will 4 sets of 10 reps (isolation exercises single leg in a continuous manner, no compounds until knee is fully recovered) and calves will be 5 x 20 reps (20 seconds rest)
Flat DB Press - 36kgs x 7, 5, 4 (increase load next time)
V Handle Landmine Row - 67.5kgs x 7, 5, 4 (increase load next time)
Single Leg extensions (left) - 13.3kgs x 10, 10, 10, 10 (increase load next time)
Single Leg extensions (right) - 11kgs x 10, 10, 10, 10 (same load next time)
DB Seated OH Press - 26kgs x 7, 5, 3 (same load next time)
Wide Grip Lat Pulldown - 88.5kgs x 7, 5, 3 (same load next time)
Prone Single Leg Curl (left) - 14kgs x 10, 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right) - 11.3kgs x 10, 10, 10, 10 (same load next time)
Cable Face Pulls - 68kgs x 7, 5, 3 (same load next time)
Cable Rope Tricep Pushdowns - 64kgs x 7, 5, 3 (same load next time)
Cable Rope Curls - 54kgs x 7, 5, 3 (same load next time)
Calf Raise - 100kgs x 20, 20, 20, 20, 20 (increase load next time)
Training - Upper body target is more than 15 total reps in 3 sets (30 seconds rest), legs will 4 sets of 10 reps (isolation exercises single leg in a continuous manner, no compounds until knee is fully recovered) and calves will be 5 x 20 reps (20 seconds rest)
Flat DB Press - 36kgs x 7, 5, 4 (increase load next time)
V Handle Landmine Row - 67.5kgs x 7, 5, 4 (increase load next time)
Single Leg extensions (left) - 13.3kgs x 10, 10, 10, 10 (increase load next time)
Single Leg extensions (right) - 11kgs x 10, 10, 10, 10 (same load next time)
DB Seated OH Press - 26kgs x 7, 5, 3 (same load next time)
Wide Grip Lat Pulldown - 88.5kgs x 7, 5, 3 (same load next time)
Prone Single Leg Curl (left) - 14kgs x 10, 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right) - 11.3kgs x 10, 10, 10, 10 (same load next time)
Cable Face Pulls - 68kgs x 7, 5, 3 (same load next time)
Cable Rope Tricep Pushdowns - 64kgs x 7, 5, 3 (same load next time)
Cable Rope Curls - 54kgs x 7, 5, 3 (same load next time)
Calf Raise - 100kgs x 20, 20, 20, 20, 20 (increase load next time)
Last edited:
mickc1965
Well-Known Member
Had a physio look at my knee (privately as still not had a date from the NHS after 7 weeks) and he has advised that there is some slight ACL damage (based on reduced resistance compared to left leg) and there is definitely damage to the MCL!!
Need to decide whether to pay for a MRI privately to see the full extent of damage and to speed up the process via the NHS once they finally get round to seeing me.
Need to decide whether to pay for a MRI privately to see the full extent of damage and to speed up the process via the NHS once they finally get round to seeing me.
Ah crap... sorry to hear mate, take it easy on that leg, hope the extent of the damage isn't too bad and that it heals up soon
mickc1965
Well-Known Member
Friday 25 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep • 8:22hrs (in bed from 21:49 - 06:49)
Efficiency • 93%
Sleep Score • 94
Awake • 0:37
REM • 2:56 (35% of sleep time)
Light • 4:34 (55% of sleep time)
Deep • 0:52 (10% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 65 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.4lbs / 78.199kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep • 8:22hrs (in bed from 21:49 - 06:49)
Efficiency • 93%
Sleep Score • 94
Awake • 0:37
REM • 2:56 (35% of sleep time)
Light • 4:34 (55% of sleep time)
Deep • 0:52 (10% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 65 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.4lbs / 78.199kgs
Last edited:
mickc1965
Well-Known Member
Friday 25 January 2019
Core Training
Gym Ball Crunches - 5kgs x 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
Daily Knee Rehab exercises
Single Leg extensions (left) - 15.6kgs x 10, 10, 10 (increase load next time)
Single Leg extensions (right) - 11kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (left) - 18kgs x 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right) - 9kgs x 10, 10, 10 (same load next time)
Calf Raise - 107kgs x 20, 20, 20, 20, 20 (increase load next time)
Core Training
Gym Ball Crunches - 5kgs x 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
Daily Knee Rehab exercises
Single Leg extensions (left) - 15.6kgs x 10, 10, 10 (increase load next time)
Single Leg extensions (right) - 11kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (left) - 18kgs x 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right) - 9kgs x 10, 10, 10 (same load next time)
Calf Raise - 107kgs x 20, 20, 20, 20, 20 (increase load next time)
Last edited:
Ah cool, was that what the physio suggested or just what you feel helps? Good for getting blood flow and strengthening up the joint. Curious what the physio recommended, and I guess depends on the injury
mickc1965
Well-Known Member
Saturday 26 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep • 6:19hrs (in bed from 22:08 - 06:51)
Efficiency • 73%
Sleep Score • 81
Awake • 2:23
REM • 2:35 (41% of sleep time)
Light • 2:33 (40% of sleep time)
Deep • 1:11 (19% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 24 ms (max 64 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.6lbs / 78.290kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 4,882 kcals (2,147 kcals from alcohol, macros below from food only)
Carbs • 283
Protein • 235
Fat • 66
Caffeine • ~270mg
Alcohol • 2,147 kcals
Fitbit • 15,881 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep • 6:19hrs (in bed from 22:08 - 06:51)
Efficiency • 73%
Sleep Score • 81
Awake • 2:23
REM • 2:35 (41% of sleep time)
Light • 2:33 (40% of sleep time)
Deep • 1:11 (19% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 24 ms (max 64 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 172.6lbs / 78.290kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 4,882 kcals (2,147 kcals from alcohol, macros below from food only)
Carbs • 283
Protein • 235
Fat • 66
Caffeine • ~270mg
Alcohol • 2,147 kcals
Fitbit • 15,881 steps
mickc1965
Well-Known Member
Sunday 27 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 65
Sleep • 4:08hrs (in bed from 03:22 - 08:28)
Efficiency • 81%
Sleep Score • 59
Awake • 0:57
REM • 1:13 (29% of sleep time)
Light • 1:46 (43% of sleep time)
Deep • 1:09 (28% of sleep time)
Average Resting Heart Rate • 62 bpm (min 52 bpm)
Average Heart Rate Variability • 37 ms (max 112 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.8 per minute
Influencing factors - Caffeine • ~270mg / Alcohol • 2,147
Body weight @ 171.4lbs / 77.746kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 6,795 kcals (binge eating again)
Carbs • 843
Protein • 194
Fat • 290
Caffeine • ~330mg
Alcohol • nil
Fitbit • 12,553 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 65
Sleep • 4:08hrs (in bed from 03:22 - 08:28)
Efficiency • 81%
Sleep Score • 59
Awake • 0:57
REM • 1:13 (29% of sleep time)
Light • 1:46 (43% of sleep time)
Deep • 1:09 (28% of sleep time)
Average Resting Heart Rate • 62 bpm (min 52 bpm)
Average Heart Rate Variability • 37 ms (max 112 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.8 per minute
Influencing factors - Caffeine • ~270mg / Alcohol • 2,147
Body weight @ 171.4lbs / 77.746kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 6,795 kcals (binge eating again)
Carbs • 843
Protein • 194
Fat • 290
Caffeine • ~330mg
Alcohol • nil
Fitbit • 12,553 steps
mickc1965
Well-Known Member
Monday 28 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 58
Sleep • 8:16hrs (in bed from 22:20 - 07:01)
Efficiency • 95%
Sleep Score • 88
Awake • 0:24
REM • 3:31 (43% of sleep time)
Light • 4:29 (54% of sleep time)
Deep • 0:16 (3% of sleep time)
Average Resting Heart Rate • 70 bpm (min 59 bpm)
Average Heart Rate Variability • 20 ms (max 72 ms)
Body Temperature deviation • +1.5°F (always a higher body temperature when I have bingeing!!)
Respiratory Rate • 15.8 per minute
Influencing factors - Caffeine • ~330mg / Alcohol • nil / binge eating
Body weight @ 173.8lbs / 78.834kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 58
Sleep • 8:16hrs (in bed from 22:20 - 07:01)
Efficiency • 95%
Sleep Score • 88
Awake • 0:24
REM • 3:31 (43% of sleep time)
Light • 4:29 (54% of sleep time)
Deep • 0:16 (3% of sleep time)
Average Resting Heart Rate • 70 bpm (min 59 bpm)
Average Heart Rate Variability • 20 ms (max 72 ms)
Body Temperature deviation • +1.5°F (always a higher body temperature when I have bingeing!!)
Respiratory Rate • 15.8 per minute
Influencing factors - Caffeine • ~330mg / Alcohol • nil / binge eating
Body weight @ 173.8lbs / 78.834kgs
Last edited:
mickc1965
Well-Known Member
Monday 28 January 2019
Training
Target rep range is in brackets after exercise , all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (11-15 reps) - 38kgs x 7, 5, 4 (increase load next time)
V Handle Landmine Row (11-15 reps) - 70kgs x 7, 5, 3 (increase load next time)
DB Seated OH Press (11-15 reps) - 28kgs x 7, 5, 3 (increase load next time)
Wide Grip Lat Pulldown (11-15 reps) - 91kgs x 7, 5, 3 (increase load next time)
Cable Face Pulls (11-15 reps) - 69.25kgs x 7, 5, 3 (increase load next time)
Cable Rope Tricep Pushdowns (11-15 reps) - 65.250kgs x 7, 5, 3 (increase load next time)
Cable Rope Curls (11-15 reps) - 55.25kgs x 7, 5, 3 (increase load next time)
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Rehab knee exercises
Single Leg extensions (left leg 3 x 10 reps) - 18kgs x 10, 10, 10 (increase load next time)
Single Leg extensions (right leg 3 x 10 reps) - 11kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (left leg 3 x 10 reps) - 16.3kgs x 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)
Training
Target rep range is in brackets after exercise , all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (11-15 reps) - 38kgs x 7, 5, 4 (increase load next time)
V Handle Landmine Row (11-15 reps) - 70kgs x 7, 5, 3 (increase load next time)
DB Seated OH Press (11-15 reps) - 28kgs x 7, 5, 3 (increase load next time)
Wide Grip Lat Pulldown (11-15 reps) - 91kgs x 7, 5, 3 (increase load next time)
Cable Face Pulls (11-15 reps) - 69.25kgs x 7, 5, 3 (increase load next time)
Cable Rope Tricep Pushdowns (11-15 reps) - 65.250kgs x 7, 5, 3 (increase load next time)
Cable Rope Curls (11-15 reps) - 55.25kgs x 7, 5, 3 (increase load next time)
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Rehab knee exercises
Single Leg extensions (left leg 3 x 10 reps) - 18kgs x 10, 10, 10 (increase load next time)
Single Leg extensions (right leg 3 x 10 reps) - 11kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (left leg 3 x 10 reps) - 16.3kgs x 10, 10, 10 (increase load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)