mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 29 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 91
Sleep • 8:47hrs (in bed from 22:01 - 07:00)
Efficiency • 98%
Sleep Score • 92
Awake • 0:12
REM • 4:57 (57% of sleep time)
Light • 3:16 (37% of sleep time)
Deep • 0:33 (6% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 20 ms (max 43 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~210mg / Alcohol • nil
Body weight @ 175.8lbs / 79.741kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 91
Sleep • 8:47hrs (in bed from 22:01 - 07:00)
Efficiency • 98%
Sleep Score • 92
Awake • 0:12
REM • 4:57 (57% of sleep time)
Light • 3:16 (37% of sleep time)
Deep • 0:33 (6% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 20 ms (max 43 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~210mg / Alcohol • nil
Body weight @ 175.8lbs / 79.741kgs
mickc1965
Well-Known Member
Tuesday 29 January 2019
Core Training
Gym Ball Crunches - 5kgs x 3 x 25 reps
DB Side Bends - 10kgs x 3 x 25 reps per side
Lying Leg Raise - 3 x 25 reps
Serratus DB Pullover - 10kgs x 3 x 25 reps
Knee Rehab exercises
Single Leg extensions (left leg 3 x 10 reps) - 20.3kgs 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) - 18kgs 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)
Daily Calf Raises
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Core Training
Gym Ball Crunches - 5kgs x 3 x 25 reps
DB Side Bends - 10kgs x 3 x 25 reps per side
Lying Leg Raise - 3 x 25 reps
Serratus DB Pullover - 10kgs x 3 x 25 reps
Knee Rehab exercises
Single Leg extensions (left leg 3 x 10 reps) - 20.3kgs 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) - 18kgs 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)
Daily Calf Raises
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Last edited:
mickc1965
Well-Known Member
Wednesday 30 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 90
Sleep • 7:52hrs (in bed from 22:31 - 07:01)
Efficiency • 93%
Sleep Score • 90
Awake • 0:38
REM • 3:27 (44% of sleep time)
Light • 3:50 (49% of sleep time)
Deep • 0:34 (7% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 26 ms (max 57 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.5 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 173.8lbs / 78.834kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 90
Sleep • 7:52hrs (in bed from 22:31 - 07:01)
Efficiency • 93%
Sleep Score • 90
Awake • 0:38
REM • 3:27 (44% of sleep time)
Light • 3:50 (49% of sleep time)
Deep • 0:34 (7% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 26 ms (max 57 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.5 per minute
Influencing factors - Caffeine • ~280mg / Alcohol • nil /
Body weight @ 173.8lbs / 78.834kgs
mickc1965
Well-Known Member
Wednesday 30 January 2019
Training
Target rep range is in brackets, all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (16-20 reps) - 36kgs x 10, 6, 4 (increase load next time)
V Handle Landmine Row (16-20 reps) - 70kgs x 9, 7, 4 (increase load next time)
DB Seated OH Press (16-20 reps) - 26kgs x 10, 7, 3 (increase load next time)
Wide Grip Lat Pulldown (16-20 reps) - 88.5kgs x 9, 7, 4 (increase load next time)
Cable Face Pulls (16-20 reps) - 68kgs x 9, 6, 5 (increase load next time)
Cable Rope Tricep Pushdowns (16-20 reps) - 64kgs x 10, 6, 4 (increase load next time)
Cable Rope Curls (16-20 reps) - 54kgs x 9, 7, 4 (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) - 18kgs x 10, 10, 10 (same 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, all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (16-20 reps) - 36kgs x 10, 6, 4 (increase load next time)
V Handle Landmine Row (16-20 reps) - 70kgs x 9, 7, 4 (increase load next time)
DB Seated OH Press (16-20 reps) - 26kgs x 10, 7, 3 (increase load next time)
Wide Grip Lat Pulldown (16-20 reps) - 88.5kgs x 9, 7, 4 (increase load next time)
Cable Face Pulls (16-20 reps) - 68kgs x 9, 6, 5 (increase load next time)
Cable Rope Tricep Pushdowns (16-20 reps) - 64kgs x 10, 6, 4 (increase load next time)
Cable Rope Curls (16-20 reps) - 54kgs x 9, 7, 4 (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) - 18kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)
mickc1965
Well-Known Member
Thursday 31 January 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep • 7:27hrs (in bed from 22:35 - 07:00)
Efficiency • 89%
Sleep Score • 86
Awake • 0:57
REM • 3:02 (41% of sleep time)
Light • 4:02 (54% of sleep time)
Deep • 0:23 (5% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 29 ms (max 55 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.0 per minute
Influencing factors - Caffeine • ~500mg / Alcohol • nil
Body weight @ 173.0lbs / 78.471kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep • 7:27hrs (in bed from 22:35 - 07:00)
Efficiency • 89%
Sleep Score • 86
Awake • 0:57
REM • 3:02 (41% of sleep time)
Light • 4:02 (54% of sleep time)
Deep • 0:23 (5% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 29 ms (max 55 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.0 per minute
Influencing factors - Caffeine • ~500mg / Alcohol • nil
Body weight @ 173.0lbs / 78.471kgs
mickc1965
Well-Known Member
Thursday 31 January 2019
Average Weight - 173.3bs / 78.607kgs - up 0.1lbs / 0.045kgs
Average Weight was calculated over the last 7 days - 172.4 / 172.6 / 171.4 / 173.8 / 175.8 / 173.8 / 173.0 = 173.26
Average daily calorie intake based on last weeks body weight (173.2 lbs)
Nett (after cardio) 3,322 (x19.18)
Gross (before cardio) 3,697 (x21.35)
Nett target was 2,858 kcals (body weight x16.5)
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 87,582 steps over
Average daily macros (c/p/f are from food only)
carbs @ 41.64% (384.80g)
protein @ 24.81% (229.29g)
fats @ 25.15% (103.29g)
alcohol @ 8.41%
Goal for upcoming week - slight caloric surplus with target of ~0.25 lb per week (1lb per month) increase
Average Weight - 173.3bs / 78.607kgs - up 0.1lbs / 0.045kgs
Average Weight was calculated over the last 7 days - 172.4 / 172.6 / 171.4 / 173.8 / 175.8 / 173.8 / 173.0 = 173.26
Average daily calorie intake based on last weeks body weight (173.2 lbs)
Nett (after cardio) 3,322 (x19.18)
Gross (before cardio) 3,697 (x21.35)
Nett target was 2,858 kcals (body weight x16.5)
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 87,582 steps over
Average daily macros (c/p/f are from food only)
carbs @ 41.64% (384.80g)
protein @ 24.81% (229.29g)
fats @ 25.15% (103.29g)
alcohol @ 8.41%
Goal for upcoming week - slight caloric surplus with target of ~0.25 lb per week (1lb per month) increase
mickc1965
Well-Known Member
Thursday 31 January 2019
Core Training
Gym Ball Crunches - 10kgs x 3 x 25 reps
DB Side Bends - 10kgs x 3 x 25 reps per side
Lying Leg Raise - 3 x 25 reps
Serratus DB Pullover - 10kgs x 3 x 25 reps
Knee Rehab exercises
Single Leg extensions (left leg 3 x 10 reps) - 22.6kgs 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) - 20.3kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)
Daily Calf Raises
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Core Training
Gym Ball Crunches - 10kgs x 3 x 25 reps
DB Side Bends - 10kgs x 3 x 25 reps per side
Lying Leg Raise - 3 x 25 reps
Serratus DB Pullover - 10kgs x 3 x 25 reps
Knee Rehab exercises
Single Leg extensions (left leg 3 x 10 reps) - 22.6kgs 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) - 20.3kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)
Daily Calf Raises
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (same load next time)
Last edited:
mickc1965
Well-Known Member
Friday 01 February 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep • 7:17hrs (in bed from 22:34 - 06:31)
Efficiency • 92%
Sleep Score • 87
Awake • 0:39
REM • 3:58 (54% of sleep time)
Light • 2:46 (38% of sleep time)
Deep • 0:33 (8% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 23 ms (max 58 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.0 per minute
Influencing factors - Caffeine • ~510mg / Alcohol • nil /
Body weight @ 172.8lbs / 78.381kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep • 7:17hrs (in bed from 22:34 - 06:31)
Efficiency • 92%
Sleep Score • 87
Awake • 0:39
REM • 3:58 (54% of sleep time)
Light • 2:46 (38% of sleep time)
Deep • 0:33 (8% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 23 ms (max 58 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.0 per minute
Influencing factors - Caffeine • ~510mg / Alcohol • nil /
Body weight @ 172.8lbs / 78.381kgs
mickc1965
Well-Known Member
Friday 01 February 2019
Training
Target rep range is in brackets, all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (21-25 reps) - 34kgs x 13, 8, 4 (increase to 36 next time)
V Handle Landmine Row (21-25 reps) - 67.5kgs x 12, 8, 5 (increase to 70 next time)
DB Seated OH Press (21-25 reps) - 24kgs x 12, 8, 5 (same load next time)
Wide Grip Lat Pulldown (21-25 reps) - 86kgs x 12, 7, 6 (increase to 87.25 next time)
Cable Face Pulls (21-25 reps) - 64kgs x 11, 8, 6 (increase to 65.25 next time)
Cable Rope Tricep Pushdowns (21-25 reps) - 59kgs x 12, 8, 5
(increase to 60.25 next time)
Cable Rope Curls (21-25 reps) - 50kgs x 10, 8, 7 (increase to 51.25 next time)
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (increase to 113 next time)
Rehab knee exercises
Single Leg extensions (left leg 3 x 10 reps) - 25kgs x 10, 10, 10 (increase to 27.3 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) - 20.3kgs x 10, 10, 10 (same 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, all exercises are 3 sets with 30 seconds rest, no compounds exercises on legs until knee is fully recovered
Flat DB Press (21-25 reps) - 34kgs x 13, 8, 4 (increase to 36 next time)
V Handle Landmine Row (21-25 reps) - 67.5kgs x 12, 8, 5 (increase to 70 next time)
DB Seated OH Press (21-25 reps) - 24kgs x 12, 8, 5 (same load next time)
Wide Grip Lat Pulldown (21-25 reps) - 86kgs x 12, 7, 6 (increase to 87.25 next time)
Cable Face Pulls (21-25 reps) - 64kgs x 11, 8, 6 (increase to 65.25 next time)
Cable Rope Tricep Pushdowns (21-25 reps) - 59kgs x 12, 8, 5
(increase to 60.25 next time)
Cable Rope Curls (21-25 reps) - 50kgs x 10, 8, 7 (increase to 51.25 next time)
Calf Raise (3 x 25 reps) - 107kgs x 25, 25, 25 (increase to 113 next time)
Rehab knee exercises
Single Leg extensions (left leg 3 x 10 reps) - 25kgs x 10, 10, 10 (increase to 27.3 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) - 20.3kgs x 10, 10, 10 (same load next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (same load next time)
Last edited:
mickc1965
Well-Known Member
Saturday 02 February 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 6:13hrs (in bed from 22:29 - 05:37)
Efficiency • 87%
Sleep Score • 80
Awake • 0:55
REM • 1:37 (26% of sleep time)
Light • 3:59 (64% of sleep time)
Deep • 0:36 (10% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 20 ms (max 38 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~740mg / Alcohol • nil /
Body weight @ 172.2lbs / 78.108kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 4,128 kcals (2,624 kcals from alcohol, macros from food only)
Carbs • 192
Protein • 111
Fat • 31
Caffeine • ~360mg
Alcohol • 11 pints, was only planning on having a couple while watching rugby but turned into a session
Fitbit • 10,817 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 6:13hrs (in bed from 22:29 - 05:37)
Efficiency • 87%
Sleep Score • 80
Awake • 0:55
REM • 1:37 (26% of sleep time)
Light • 3:59 (64% of sleep time)
Deep • 0:36 (10% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 20 ms (max 38 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~740mg / Alcohol • nil /
Body weight @ 172.2lbs / 78.108kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 4,128 kcals (2,624 kcals from alcohol, macros from food only)
Carbs • 192
Protein • 111
Fat • 31
Caffeine • ~360mg
Alcohol • 11 pints, was only planning on having a couple while watching rugby but turned into a session
Fitbit • 10,817 steps
Last edited:
mickc1965
Well-Known Member
Sunday 03 February 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 75
Sleep • 10:23hrs (in bed from 20:47 - 08:28)
Efficiency • 89%
Sleep Score • 93
Awake • 1:17
REM • 6:16 (60% of sleep time)
Light • 2:52 (28% of sleep time)
Deep • 1:14 (12% of sleep time)
Average Resting Heart Rate • 69 bpm (min 54 bpm)
Average Heart Rate Variability • 18 ms (max 58 ms)
Body Temperature deviation • +1.3°F
Respiratory Rate • 15.5 per minute
Influencing factors - Caffeine • ~360mg / Alcohol • A lot /
Body weight @ 173.6lbs / 78.744kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 3,673 kcals
Carbs • 292
Protein • 326
Fat • 117
Caffeine • ~440mg
Alcohol • nil
Fitbit • 17,021 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 75
Sleep • 10:23hrs (in bed from 20:47 - 08:28)
Efficiency • 89%
Sleep Score • 93
Awake • 1:17
REM • 6:16 (60% of sleep time)
Light • 2:52 (28% of sleep time)
Deep • 1:14 (12% of sleep time)
Average Resting Heart Rate • 69 bpm (min 54 bpm)
Average Heart Rate Variability • 18 ms (max 58 ms)
Body Temperature deviation • +1.3°F
Respiratory Rate • 15.5 per minute
Influencing factors - Caffeine • ~360mg / Alcohol • A lot /
Body weight @ 173.6lbs / 78.744kgs
Training
Planned rest day
Calories, macros and activity
MyFitnessPal • 3,673 kcals
Carbs • 292
Protein • 326
Fat • 117
Caffeine • ~440mg
Alcohol • nil
Fitbit • 17,021 steps
mickc1965
Well-Known Member
Monday 04 February 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep • 8:02hrs (in bed from 22:18 - 07:01)
Efficiency • 92%
Sleep Score • 87
Awake • 0:41
REM • 3:04(38% of sleep time)
Light • 4:41 (58% of sleep time)
Deep • 0:16 (4% of sleep time)
Average Resting Heart Rate • 56 bpm (min 50 bpm)
Average Heart Rate Variability • 25 ms (max 46 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~440mg / Alcohol • nil /
Body weight @ 173.6lbs / 78.744kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep • 8:02hrs (in bed from 22:18 - 07:01)
Efficiency • 92%
Sleep Score • 87
Awake • 0:41
REM • 3:04(38% of sleep time)
Light • 4:41 (58% of sleep time)
Deep • 0:16 (4% of sleep time)
Average Resting Heart Rate • 56 bpm (min 50 bpm)
Average Heart Rate Variability • 25 ms (max 46 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~440mg / Alcohol • nil /
Body weight @ 173.6lbs / 78.744kgs
mickc1965
Well-Known Member
Tuesday 05 February 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 6:38hrs (in bed from 22:55 - 06:46)
Efficiency • 85%
Sleep Score • 82
Awake • 1:12
REM • 1:36 (24% of sleep time)
Light • 4:11 (63% of sleep time)
Deep • 0:51 (13% of sleep time)
Average Resting Heart Rate • 55 bpm (min 49 bpm)
Average Heart Rate Variability • 21 ms (max 45 ms)
Body Temperature deviation • -1.0°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~520mg / Alcohol • nil /
Body weight @ 173.8lbs / 78.834kgs
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep • 6:38hrs (in bed from 22:55 - 06:46)
Efficiency • 85%
Sleep Score • 82
Awake • 1:12
REM • 1:36 (24% of sleep time)
Light • 4:11 (63% of sleep time)
Deep • 0:51 (13% of sleep time)
Average Resting Heart Rate • 55 bpm (min 49 bpm)
Average Heart Rate Variability • 21 ms (max 45 ms)
Body Temperature deviation • -1.0°F
Respiratory Rate • 13.1 per minute
Influencing factors - Caffeine • ~520mg / Alcohol • nil /
Body weight @ 173.8lbs / 78.834kgs