mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Thursday 04 April 2019

    Training
    (unable to do compound leg exercise due to ruptured PCL)

    Seated leg curls -
    39kgs x 15, 15, 15, 15, 15

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

    Diverging Seated Row -
    41kgs x 15, 15, 12, 11, 10

    Diverging Lat Pulldown -
    32kgs x 15, 15, 15, 12, 11

    Arm Curls (machine) -
    18kgs x 15, 13, 11, 9, 9

    Barbell Shrugs -
    55kgs x 15, 15, 15, 15, 15
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 04 April 2019

    Calories, macros and activity

    MyFitnessPal •
    1,970 kcals

    Carbs • 157
    Protein • 212
    Fat • 54

    Caffeine • ~1,260mg
    Alcohol • 0

    Apple Watch •
    4,946 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 05 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score •
    82 (coming down with a cold)

    Sleep Score •
    86
    Sleep • 6:08hrs (in bed from 23:55 - 06:15)
    Efficiency • 97%

    Awake •
    0:12
    REM • 1:28 (24% of sleep time)
    Light • 3:33 (58% of sleep time)
    Deep • 1:07 (18% of sleep time)

    Average Resting Heart Rate •
    59 bpm (min 55 bpm)
    Average Heart Rate Variability • 19 ms (max 81 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 14.5 per minute

    Influencing factors -
    Caffeine • ~1,260mg / Alcohol • 0 /
     
    Last edited: Apr 9, 2019
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 05 April 2019

    Training
    (returning from shoulder injury so easy does it for a while)

    Leg extensions -
    41.3kgs x 15, 15, 15, 15, 15

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

    Hip Adductor -
    27.3kgs x 15, 15, 15, 15, 15

    Pec Flies -
    29.3kgs x 15, 15, 15, 15, 15

    Lateral Raise -
    25.3kgs x 15, 15, 15, 15, 15

    Triceps extension -
    34.3kgs x 15, 15, 15, 15, 15
     
    Last edited: Apr 9, 2019
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 83 (still not feeling 100%, disturbed sleep due to a coughing fit in the middle of the night)

    Sleep Score • 85
    Sleep • 6:49hrs (in bed from 22:39 - 07:03)
    Efficiency • 81%

    Awake • 1:35
    REM • 1:29 (22% of sleep time)
    Light • 4:03 (59% of sleep time)
    Deep • 1:16 (19% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 56 bpm)
    Average Heart Rate Variability • 23 ms (max 58 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 14.9 per minute

    Influencing factors - Caffeine • ~820mg / Alcohol • 0 /
     
  6. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 April 2019

    Training (unable to do compound leg exercise due to ruptured PCL)

    Seated leg curls - 40.1kgs x 15, 15, 15, 15, 15

    Standing Calf Raise -
    113kgs x 15, 15, 15, 15, 15

    Seated Calf Raise -
    50kgs x 15, 15, 15, 15, 15

    Diverging Seated Row -
    41kgs x 15, 15, 15, 13, 12

    Diverging Lat Pulldown -
    32kgs x 15, 15, 15, 15, 15

    Arm Curls (machine) -
    16.2kgs x 15, 15, 15, 15, 13

    Barbell Shrugs -
    60kgs x 15, 15, 15, 15, 15
     
    Last edited: Apr 11, 2019
  7. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 April 2019

    Calories, macros and activity

    MyFitnessPal • 1,523 kcals

    Carbs • 60
    Protein • 187
    Fat • 60

    Caffeine • ~820mg
    Alcohol • 0

    Apple Watch • 2,691 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score •
    89

    Sleep Score •
    91
    Sleep • 7:05hrs (in bed from 22:21 to 06:31)
    Efficiency • 87%

    Awake •
    1:04
    REM • 1:35 (22% of sleep time)
    Light • 4:13 (60% of sleep time)
    Deep • 1:17 (18% of sleep time)

    Average Resting Heart Rate •
    55 bpm (min 50 bpm)
    Average Heart Rate Variability • 37 ms (max 98 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 15.8 per minute

    Influencing factors -
    Caffeine • ~820mg / Alcohol • 0 /
     
  9. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 April 2019

    Training (returning from shoulder injury so easy does it for a while, also unable to do compound leg exercise due to ruptured PCL)

    Leg extensions - 43.6kgs x 15, 15, 15, 15, 15

    Hip Adductor - 28.4kgs x 15, 15, 15, 15, 15

    Hip Abductor - 28.4kgs x 15, 15, 15, 15, 15

    Pec Flies - 32kgs x 15, 15, 15, 15, 15

    Lateral Raise - 27kgs x 15, 15, 15, 15, 15

    Triceps extension - 36kgs x 15, 15, 15, 15, 15
     
    Last edited: Apr 12, 2019
  10. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 April 2019

    Calories, macros and activity

    MyFitnessPal • 1,543 kcals

    Carbs • 59
    Protein • 190
    Fat • 61

    Caffeine • ~940mg
    Alcohol • 0

    Apple Watch • 4,534 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Friday 12 April 2019

    Training (unable to do compound leg exercise due to ruptured PCL)

    Seated leg curls - 41.3kgs x 15, 15, 15, 15, 15

    Standing Calf Raise - 120kgs x 15, 15, 15, 15, 15

    Diverging Lat Pulldown - 41kgs x 15, 15, 15, 15, 15

    Barbell Shrugs - 65kgs x 15, 15, 15, 15, 15

    Diverging Seated Row - 41kgs x 15, 15, 15, 11, 10

    Seated Calf Raise - 55kgs x 15, 15, 15, 15, 15

    Arm Curls (machine) - 16.2kgs x 15, 15, 15, 15, 15
     
  12. mickc1965

    mickc1965 Well-Known Member

    Friday 12 April 2019

    Calories, macros and activity

    MyFitnessPal • 1,560 kcals

    Carbs • 62
    Protein • 191
    Fat • 61

    Caffeine • ~1,050mg
    Alcohol • 0

    Apple Watch • 5,080 steps
     
    Last edited: Apr 15, 2019
  13. mickc1965

    mickc1965 Well-Known Member

    Saturday 13 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score
    • 84

    Sleep Score • 84
    Sleep • 6:28hrs (in bed from 22:47 - 06:35)
    Efficiency • 83%

    Awake • 1:20
    REM • 1:26 (22% of sleep time)
    Light • 3:42 (57% of sleep time)
    Deep • 1:19 (21% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 52 bpm)
    Average Heart Rate Variability • 26 ms (max 56 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.1 per minute

    Influencing factors - Caffeine • ~1,050mg / Alcohol • 0

    Training - Rest Day

    Calories, macros and activity

    MyFitnessPal • 1,563kcals

    Carbs • 61
    Protein • 193
    Fat • 61

    Caffeine • ~950mg
    Alcohol • 0

    Apple Watch • 3,426 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Sunday 14 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score
    • 93

    Sleep Score • 92
    Sleep • 7:45hrs (in bed from 22:23 - 07:30)
    Efficiency • 85%

    Awake • 1:21
    REM • 2:03 (27% of sleep time)
    Light • 4:03 (52% of sleep time)
    Deep • 1:38 (21% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 52 bpm)
    Average Heart Rate Variability • 26 ms (max88 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~950mg / Alcohol • ? /

    Training - Rest day as last session of memorial tattoo

    Calories, macros and activity

    MyFitnessPal • 1,544 kcals

    Carbs • 95
    Protein • 132
    Fat • 71

    Caffeine • ~630mg
    Alcohol • 0

    Apple Watch • 5,517 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 15 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80 (Oura Note - Your elevated body temperature is having a negative effect on your readiness - My thought, was this caused by yesterdays tattoo session as everything else seems good (apart from deep sleep))

    Sleep Score • 91
    Sleep • 7:52hrs (in bed from 22:26 - 06:49)
    Efficiency • 94%

    Awake • 0:31
    REM • 1:34 (20% of sleep time)
    Light • 5:24 (69% of sleep time)
    Deep • 0:53 (11% of sleep time)

    Average Resting Heart Rate • 63 bpm (min 56 bpm)
    Average Heart Rate Variability • 21 ms (max 73 ms)
    Body Temperature deviation • +0.5°F
    Respiratory Rate • 15.2 per minute

    Influencing factors - Caffeine • ~630mg / Alcohol • 0 / tattoo??

    Body weight @ 182.0lbs / 82.554kgs (need to get back down to 175)
     
  16. mickc1965

    mickc1965 Well-Known Member

    Monday 15 April 2019

    Training (returning from shoulder injury so easy does it for a while, also unable to do compound leg exercise due to ruptured PCL)

    Hip Abductor - 29.6kgs x 15, 15, 15, 15, 15

    Hip Adductor - 29.6kgs x 15, 15, 15, 15, 15

    Leg extensions - 45kgs x 15, 15, 15, 15, 15

    Converging Chest Press - 39kgs x 15, 15, 15, 15,

    Decided to see how shoulder holds up during pressing so started light, started to hurt during 4th set so did 1 set of flies after

    Pec Flies - 34.2kgs x 15

    Lateral Raise - 29.3kgs x 15, 15, 15, 15, 15

    Triceps extension - 37.1kgs x 15, 15, 15, 15, 15
     
    Last edited: Apr 16, 2019 at 3:26 AM
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 15 April 2019

    Calories, macros and activity

    MyFitnessPal • 1,512 kcals

    Carbs • 57
    Protein • 187
    Fat • 59

    Caffeine • ~690mg
    Alcohol • 0

    Apple Watch • 6,997 steps
     
    Last edited: Apr 16, 2019 at 3:26 AM
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 April 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score
    • 91

    Sleep Score • 96
    Sleep • 8:15hrs (in bed from 22:23 - 07:00)
    Efficiency • 96%

    Awake • 0:21
    REM • 2:36 (32% of sleep time)
    Light • 4:29 (54% of sleep time)
    Deep • 1:10 (14% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 52 bpm)
    Average Heart Rate Variability • 21 ms (max 42 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~690mg / Alcohol • 0 /

    Body weight @ 181.0lbs / 82.100kgs
     
  19. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 April 2019

    Training (unable to do compound leg exercise due to ruptured PCL)

    Seated leg curls - 42.4kgs x 15, 15, 15, 15, 15

    Standing Calf Raise -
    122.3kgs x 15, 15, 15, 15, 15

    Seated Calf Raise -
    60kgs x 15, 15, 15, 15, 15

    Diverging Seated Row -
    41kgs x 15, 15, 15, 15, 12

    Diverging Lat Pulldown -
    42.11kgs x 15, 15, 15, 15, 12

    Barbell Shrugs -
    70kgs x 15, 15, 15, 15, 15

    Arm Curls (machine) -
    17.3kgs x 15, 15, 15, 15, 15
     
    Last edited: Apr 17, 2019 at 2:25 AM
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 April 2019

    Calories, macros and activity

    MyFitnessPal • 4,354 kcals (chocolate binge)

    Carbs • 367
    Protein • 225
    Fat • 220

    Caffeine • ~1,040mg
    Alcohol • 0

    Apple Watch • 5,109 steps
     

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