mickc1965 training log

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
 
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
 
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:
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:
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 /
 
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:
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
 
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 /
 
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:
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
 
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
 
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:
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
 
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
 
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)
 
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:
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:
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
 
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:
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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