mickc1965 training log

Thursday 07 March 2019

Calories, macros and activity

MyFitnessPal • 2,704 kcals

Carbs • 197
Protein • 274
Fat • 88

Caffeine • ~1160mg
Alcohol • nil

Apple Watch • 6,104 steps
 
Last edited:
Friday 08 March 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 91
Sleep • 7:40hrs (in bed from 22:06 - 06:37)
Efficiency • 90%

Awake • 0:51
REM • 2:28 (32% of sleep time)
Light • 4:37 (60% of sleep time)
Deep • 0:35 (8% of sleep time)

Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 20 ms (max 48 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~1,160mg / Alcohol • 0 /

Body weight @ 178.6lbs / 81.012kgs
 
Friday 08 March 2019

Training

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

DB Row (21-25 reps) - 30kgs x 12, 8, 5 (32kgs next time)

Wide Grip Lat Pulldown (21-25 reps) - 88.3kgs x 8, 6, 3 (73kgs next time) - started a a new gym and load felt completely different despite it being the same as the last gym!!

BB Shrugs (21-25 reps with 3 second hold) - 50kgs x 12, 8, 5 (60kgs next time)

Cable Face Pulls (21-25 reps) - 68kgs x 10, 9, 6 (70.3kgs next time)

Cable Curls (21-25 reps) - 45kgs x 12, 8, 5 (47.3kgs next time)

Calf Raise (3 x 25 reps) - 113kgs x 25, 25, 25 (117kgs next time)

Rehab knee exercises

Prone Single Leg Curl (left leg 3 x 10 reps) - 23kgs x 10, 10, 7 (23kgs next time)
Prone Single Leg Curl (right leg 3 x 10 reps) - 11.3kgs x 10, 10, 10 (14kgs next time)
 
Last edited:
Got my MRI results back and its a completely ruptured PCL, so a long rehab ahead as highly unlikely the NHS will do surgery in current financial climate.
 
mickc1965 said:
Got my MRI results back and its a completely ruptured PCL, so a long rehab ahead as highly unlikely the NHS will do surgery in current financial climate.
Click to expand...

Ah very sorry to hear that mate, yikes. Hope you recover well, take it easy, be patient and will be worth it as you'll be back up in no time. Can train upper body hopefully hey ;)
 
mickc1965 said:
Got my MRI results back and its a completely ruptured PCL, so a long rehab ahead as highly unlikely the NHS will do surgery in current financial climate.
Click to expand...

Ah very sorry to hear that mate, yikes. Hope you recover well, take it easy, be patient and will be worth it as you'll be back up in no time. Can train upper body hopefully hey ;)
 
_Simon_ said:
Ah very sorry to hear that mate, yikes. Hope you recover well, take it easy, be patient and will be worth it as you'll be back up in no time. Can train upper body hopefully hey ;)
Click to expand...

Thanks recovery is going to take a while so that will teach me for getting drunk [emoji1787][emoji1787].

Still training upper body and have had exercises given to me from the physio for knee rehab, also doing light knee extensions and hamstring curls as well
 
mickc1965 said:
Thanks recovery is going to take a while so that will teach me for getting drunk [emoji1787][emoji1787].

Still training upper body and have had exercises given to me from the physio for knee rehab, also doing light knee extensions and hamstring curls as well
Click to expand...

What was the damage done in your fall (in the end)?
 
Jester said:
Knee?
Click to expand...

Yes Posterior Cruciate ligament completely gone, my private physio has said unless knee is completely unstable then highly unlikely the NHS will operate, am seeing NHS physio next Tuesday and will see what they say.

Shoulder issue started last week after incline DB Press, sort of hurt during flat DB Press yesterday then painful in raising light dumbells for flat flies and completely failed when trying to raise dumbells for OH Press. Had a bad nights sleep with it as well now [emoji853], very painful when lifting arm, been there before it will need a few weeks rest
 
Last edited:
3 weeks off and hopefully back training today, shoulder seems better but will only do isolation exercises for both chest and delts for the time being, also now got a slight pull in back so only light loads on that, legs I will do leg extensions, hamstring curls, adductor and abductor exercises (saw a lower limb specialist this morning and he said there is significant movement within the knee due to the PCL rupture, rehab exercise classes start next Monday afternoon), need to get back into lifting as put on about 12 lbs in the last 3 to 4 weeks!!!
 
Monday 01 April 2019

Mainly isolation exercises as full of injuries

Leg extensions - 32kgs x 20, 20, 20

Seated leg curls - 25kgs x 20, 20, 20

Hip Adductor - 18kgs x 20, 20, 20

Hip Abductor - 18kgs x 20, 20, 20

Calf Raise - 107kgs x 20, 20, 20

Diverging Seated Row - 32kgs x 20, 20, 20

Diverging Lat Pulldown - 27kgs x 20, 20, 20

Pec Flies - 23kgs x 20, 20, 20

Lateral Raise - 18kgs x 20, 20, 20
 
Last edited:
Tuesday 02 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 94

Sleep Score • 91
Sleep • 7:17hrs (in bed from 22:51 - 06:59)
Efficiency • 90%

Awake • 0:51
REM • 1:49 (25% of sleep time)
Light • 4:05 (56% of sleep time)
Deep • 1:22 (19% of sleep time)

Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 25 ms (max 52 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.8 per minute

Influencing factors - Caffeine • ~990mg / Alcohol • nil

Body weight @ 183.6lbs / 83.279kgs
 
Tuesday 02 April 2019

Training (returning from shoulder injury (also issue with back) so easy does it for a while)

Seated leg curls - 32kgs x 15, 15, 15, 15, 15

Hip Adductor - 25kgs x 15, 15, 15, 15, 15

Diverging Seated Row - 36kgs x 15, 15, 15, 15, 15

Diverging Lat Pulldown - 27kgs x 15, 15, 15, 15, 15

Cable Rope Curls - 27kgs x 15, 15, 15, 15, 15

Smith Machine Shrugs - 30kgs x 15, 15, 15, 15, 15
 
Last edited:
Tuesday 02 April 2019

Calories, macros and activity

MyFitnessPal • 1,871 kcals

Carbs • 196
Protein • 157
Fat • 50

Caffeine • ~1,100mg
Alcohol • nil

Apple Watch • 3,594 steps
 
Wednesday 03 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 92

Sleep Score • 88
Sleep • 7:55hrs (in bed from 22:45 - 07:00)
Efficiency • 96%

Awake • 0:20
REM • 1:55 (24% of sleep time)
Light • 5:39 (72% of sleep time)
Deep • 0:20 (4% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 22 ms (max 57 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.9 per minute

Influencing factors - Caffeine • ~1,100mg / Alcohol • nil /

Body weight @ 183.2lbs / 83.098kgs
 
Wednesday 03 April 2019

Training (returning from shoulder injury (also issue with back) so easy does it for a while)

Leg extensions - 39kgs x 15, 15, 15, 15, 15

Hip Abductor - 25kgs x 15, 15, 15, 15, 15

Calf Raise - 107kgs x 15, 15, 15, 15, 15

Pec Flies - 27kgs x 15, 15, 15, 15, 15

Lateral Raise - 23kgs x 15, 15, 15, 15, 15

Triceps extension - 32kgs x 15, 15, 15, 15, 15
 
Last edited:
Wednesday 03 April 2019

Calories, macros and activity

MyFitnessPal • 2,073 kcals

Carbs • 172
Protein • 218
Fat • 57

Caffeine • ~1,230mg
Alcohol • nil

Apple Watch • 5,031 steps
 
Last edited:
Thursday 04 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 95

Sleep Score • 93
Sleep • 7:37hrs (in bed from 22:59 - 07:01)
Efficiency • 95%

Awake • 0:24
REM • 1:48 (24% of sleep time)
Light • 4:08 (54% of sleep time)
Deep • 1:41 (22% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 31 ms (max 77ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 15.5 per minute

Influencing factors - Caffeine • ~1,230mg / Alcohol • 0 /

Body weight @ 182.4lbs / 82.735kgs
 
You must log in or register to reply here.
Back
Top