mickc1965 training log

Wednesday 06 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep • 7:20hrs (in bed from 22:55 - 07:01)
Efficiency • 91%
Sleep Score • 92

Awake • 0:46
REM • 3:27 (47% of sleep time)
Light • 2:44 (37% of sleep time)
Deep • 1:08 (16% of sleep time)

Average Resting Heart Rate • 54 bpm (min 49 bpm)
Average Heart Rate Variability • 24 ms (max 41 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 12.5 per minute

Influencing factors - Caffeine • ~730mg / Alcohol • nil /

Body weight @ 172.6lbs / 78.290kgs
 
Wednesday 06 February 2019

No training today due to rib / back issues

Calories, macros and activity

MyFitnessPal • 3,646 kcals

Carbs • 354
Protein • 301
Fat • 111

Caffeine • ~760mg
Alcohol • nil

Fitbit • 9,089 steps
 
Thursday 07 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 84

Sleep • 6:27hrs (in bed from 23:13 - 06:08)
Efficiency • 93%
Sleep Score • 83

Awake • 0:28
REM • 2:32 (39% of sleep time)
Light • 3:16 (51% of sleep time)
Deep • 0:38 (10% of sleep time)

Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 53 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~760mg / Alcohol • nil /

Body weight @ 175.2lbs / 79.469kgs
 
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Thursday 07 February 2019

Average Weight - 173.4lbs / 78.653kgs - up 0.1bs / 0.045kgs

Average Weight was calculated over the last 7 days - 172.8 / 172.2 / 173.6 / 173.6 / 173.8 / 172.6 / 175.2 = 173.4

Average daily calorie intake based on last weeks body weight (173.3 lbs)

Nett (after cardio) 2,946 (x17.0)
Gross (before cardio) 3,322 (x19.17)

Initial Nett target was 2,860 kcals (body weight x16.5) but decided to increase to x17

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 52,613 steps over

Average daily macros (c/p/f are from food only)

carbs @ 35.92% (298.31g)
protein @ 30.23% (251.06g)
fats @ 22.39% (82.62g)
alcohol @ 11.46%

Goal for upcoming week - slight caloric surplus with target of ~0.25 lb per week (1lb per month) increase
 
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Thursday 07 February 2019

No training

Calories, macros and activity

MyFitnessPal • 3,033 kcals

Carbs • 286
Protein • 272
Fat • 86

Caffeine • ~720mg
Alcohol • nil

Fitbit • 5,736 steps
 
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Friday 08 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep • 6:52hrs (in bed from 23:34 - 07:08)
Efficiency • 91%
Sleep Score • 79

Awake • 0:41
REM • 2:49 (41% of sleep time)
Light • 3:50 (56% of sleep time)
Deep • 0:13 (3% of sleep time)

Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 24 ms (max 68 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~720mg / Alcohol • nil

Body weight @ 173.2lbs / 78.562kgs
 
Friday 08 February 2019

No Training

Calories, macros and activity

MyFitnessPal • 3,271 kcals

Carbs • 316
Protein • 282
Fat • 95

Caffeine • ~870mg
Alcohol • nil

Fitbit • 5,627 steps
 
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Saturday 09 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 79

Sleep Score • 82
Sleep • 6:42hrs (in bed from 23:42 - 07:04)
Efficiency • 92%

Awake • 0:40
REM • 2:12 (33% of sleep time)
Light • 3:57 (59% of sleep time)
Deep • 0:32 (8% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 21 ms (max 81 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~870mg / Alcohol • nil /

Body weight @ 173.6lbs / 78.744kgs

No training today, session 4 of memorial sleeve

Calories, macros and activity

MyFitnessPal • 2,925 kcals (175 kcal from a small glass of wine, macros below from food only)

Carbs • 267
Protein • 241
Fat • 79

Caffeine • ~440mg
Alcohol • 175 kcals

Fitbit • 7,819 steps
 
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Sunday 10 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 68

Sleep Score • 74
Sleep • 5:10hrs (in bed from 00:59 - 06:46)
Efficiency • 89%

Awake • 0:37
REM • 1:00 (19% of sleep time)
Light • 2:54 (56% of sleep time)
Deep • 1:16 (25% of sleep time)

Average Resting Heart Rate • 61 bpm (min 56 bpm)
Average Heart Rate Variability • 26 ms (max 51 ms)
Body Temperature deviation • +0.7°F
Respiratory Rate • 14.5 per minute

Influencing factors - Caffeine • ~440mg / Alcohol • 175 (1 medium glass of red /

Body weight @ 174.2lbs / 79.016kgs

No training, will now treat this as a2 week SD as going away on business on Wednesday

Calories, macros and activity

MyFitnessPal • 3,043 kcals

Carbs • 274
Protein • 263
Fat • 97

Caffeine • ~660mg
Alcohol • nil

Fitbit • 4,926 steps
 
Monday 11 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 78

Sleep Score • 86
Sleep • 6:32hrs (in bed from 00:07 - 07:05)
Efficiency • 94%

Awake • 0:26
REM • 2:33 (39% of sleep time)
Light • 2:52 (44% of sleep time)
Deep • 1:06 (17% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 23 ms (max 73 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~660mg / Alcohol • nil /

Body weight @ 172.8lbs / 78.381kgs

Training - SD

Calories, macros and activity

MyFitnessPal • 3,070 kcals

Carbs • 277
Protein • 266
Fat • 97

Caffeine • ~760mg
Alcohol • nil

Fitbit • 6,450 steps
 
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Monday 25 February 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 79

Sleep Score • 88
Sleep • 6:46hrs (in bed from 23:43 - 06:46)
Efficiency • 96%

Awake • 0:17
REM • 1:44 (26% of sleep time)
Light • 3:24 (50% of sleep time)
Deep • 1:37 (24% of sleep time)

Average Resting Heart Rate • 60 bpm (min 53 bpm)
Average Heart Rate Variability • 29 ms (max 76 ms)
Body Temperature deviation • -0.9°F
Respiratory Rate • 15.1 per minute

Influencing factors - Caffeine • ~480mg / Alcohol • 1 can of cider / binge eating

Body weight @ 183.2lbs / 83.098kgs
 
Monday 25 February 2019

Training - Target rep total in 3 sets is in brackets, all with 30 seconds rest between sets

Flat DB Press (21-25 reps) - 36kgs x 11, 7, 4 (same load next time)

V Handle Landmine Row (21-25 reps) - 65kgs x 11, 9, 5 (increase to 67.5 next time)

DB Seated OH Press (21-25 reps) - 24kgs x 13, 8, 4 (increase to 26 next time)

Wide Grip Lat Pulldown (21-25 reps) - 87.25kgs x 11, 7, 6 (same load next time)

Cable Face Pulls (21-25 reps) - 65.25kgs x 11, 8, 6 (increase to 66.5 next time)

Cable Rope Tricep Pushdowns (21-25 reps) - 60.25kgs x 12, 8, 5
(increase to 61.5 next time)

Cable Rope Curls (21-25 reps) - 51.25kgs x 11, 8, 6 (increase to 52.5 next time)

First training session in 3 weeks, didn't feel too bad
 
Tuesday 05 March 2019

AM session - Push routine, target rep total in 3 sets is in brackets, all with 60 seconds rest between sets

Flat DB Press (21-25 reps) - 36kgs x 12, 8, 5 (38kgs next time)

Flat DB flies (21-25 reps) - 12kgs x 12, 8, 5 (14kgs next time)

DB Seated OH Press (21-25 reps) - 24kgs x 12, 8, 5 (26kgs next time)

Side lateral raises (21-25 reps) - 8kgs x 12, 8, 5 (10kgs next time)

Cable Rope Tricep Pushdowns (21-25 reps) - 61.5kgs x 12, 8, 5 (64kgs next time)

Couldn't train yesterday so trained before work, will do pull session at lunchtime today
 
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Tuesday 05 March 2019

PM session - Pull routine, target rep total in 3 sets is in brackets, all with 60 seconds rest between sets

V Handle Landmine Row (21-25 reps) - 67.5kgs x 11, 9, 5 (68.75kgs next time)

Wide Grip Lat Pulldown (21-25 reps) - 87.25kgs x 12, 8, 5 (88.5kgs next time)

Smith Machine Shrugs (21-25 reps with 3 second hold) - 40kgs x 11, 8, 6 (50kgs next time)

Cable Face Pulls (21-25 reps) - 66.5kgs x 11, 8, 6 (68kgs next time)

Cable Rope Curls (21-25 reps) - 52.5kgs x 10, 9, 6 (54kgs next time)
 
Tuesday 05 March 2019

Calories, macros and activity

MyFitnessPal • 3,052 kcals

Carbs • 266
Protein • 280
Fat • 94

Caffeine • ~940mg
Alcohol • nil

Apple Watch • 3,807 steps
 
Wednesday 06 March 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 92
Sleep • 7:43hrs (in bed from 22:31 - 06:51)
Efficiency • 93%

Awake • 0:37
REM • 1:47 (23% of sleep time)
Light • 4:21 (57% of sleep time)
Deep • 1:34 (20% of sleep time)

Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 33 ms (max 80 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.1 per minute

Influencing factors - Caffeine • ~940mg / Alcohol • 0 /

Body weight @ 181.6lbs / 82.372kgs
 
Wednesday 06 March 2019

Knee Rehab Training

Body Weight Squat (from seated position) - 3 x 10*

Single Leg Heel Raises - 3 x 10

Knee Height Step Ups (alternating leading leg) - 3 x 10

Single Leg Balance (reaching other foot forwards and backwards) - 3 x 10

Glute Bridge - 3 x 10

Single Leg Bosu balance - 3 x 10 seconds

Standing side steps with band - 3 x 10

Lunges - 3 x 10

Hamstring Bridge - 3 x 10

Walking High Knees - 3 x 10

*initially tried body weight squats, significant pain at parallel and lower
 
Wednesday 06 March 2019

Calories, macros and activity

MyFitnessPal • 2,554 kcals

Carbs • 187
Protein • 260
Fat • 83

Caffeine • ~1050mg
Alcohol • nil

Apple Watch • 9,726 steps
 
Thursday 07 March 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 89
Sleep • 7:07hrs (in bed from 23:14 - 07:00)
Efficiency • 92%

Awake • 0:38
REM • 1:45 (24% of sleep time)
Light • 3:54 (55% of sleep time)
Deep • 1:28 (21% of sleep time)

Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 28 ms (max 73 ms)
Body Temperature deviation • -0.8°F
Respiratory Rate • 14.9 per minute

Influencing factors - Caffeine • ~1050mg / Alcohol • 0 /

Body weight @ 179.6lbs / 81.465kgs
 
Thursday 07 March 2019

Push routine, target rep total in 3 sets is in brackets, all with 60 seconds rest between sets

Incline DB Press (21-25 reps) - 30kgs x 13, 8, 6 (32kgs next time)

Incline DB flies (21-25 reps) - 10kgs x 12, 8, 5 (12kgs next time)

Standing BB OH Press (21-25 reps) - 40kgs x 11, 8, 6 (42.5kgs next time)

Side Lateral Raise Machine (21-25 reps) - 36kgs x 12, 8, 5 (41kgs next time)

Tricep Pushdowns (21-25 reps) - 59kgs x 12, 8, 5 (??kgs next time)

Knee Rehab

Single Leg extensions (left leg 3 x 10 reps) - 27.3kgs x 10, 10, 10 (28.4kgs next time)
Single Leg extensions (right leg 3 x 10 reps) - 11kgs x 10, 10, 10 (12.1kgs next time)
 
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