mickc1965 training log

Wednesday 17 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 77

Sleep Score • 92
Sleep • 7:33hrs (in bed from 22:57 - 06:59)
Efficiency • 94%

Awake • 0:28
REM • 1:41 (22% of sleep time)
Light • 3:49 (51% of sleep time)
Deep • 2:02 (27% of sleep time)

Average Resting Heart Rate • 65 bpm (min 60 bpm)
Average Heart Rate Variability • 18 ms (max 37 ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 16.5 per minute

Influencing factors - Caffeine • ~1,040mg / Alcohol • 0 / binge eating

Body weight @ 183.0lbs / 83.007kgs
 
Wednesday 17 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 - 47.3kgs x 15, 15, 15, 15, 15

Hip Abductor - 32kgs x 15, 15, 15, 15, 15

Hip Adductor - 32kgs x 15, 15, 15, 15, 15,

Converging Chest Press - 42.3kgs x 15, 15, 15

Pec Flies - 36kgs x 15, 15

Lateral Raise - 32kgs x 15, 15, 15, 15, 15

Triceps extension - 38.2kgs x 15, 15, 15, 15, 15
 
Wednesday 17 April 2019

Calories, macros and activity

MyFitnessPal • 1,517 kcals

Carbs • 57
Protein • 187
Fat • 60

Caffeine • ~810mg
Alcohol • 0

Apple Watch • 7,017 steps
 
Thursday 18 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 91

Sleep Score • 94
Sleep • 7:47hrs (in bed from 22:43 - 07:00)
Efficiency • 94%

Awake • 0:30
REM • 2:02 (26% of sleep time)
Light • 4:48 (62% of sleep time)
Deep • 0:56 (12% of sleep time)

Average Resting Heart Rate • 58 bpm (min 51 bpm)
Average Heart Rate Variability • 21 ms (max 48 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 14.1 per minute

Influencing factors - Caffeine • ~810mg / Alcohol • 0 /

Body weight @ 183.2lbs / 83.098kgs
 
Thursday 18 April 2019

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

Seated leg curls - 45kgs x 15, 15, 15, 15, 15

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

Seated Calf Raise - 70kgs x 15, 15, 15, 12, 10

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

Diverging Lat Pulldown - 42.1kgs x 15, 15, 15, 15, 12

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

Barbell Shrugs - 70kgs x 15, 15, 15, 15, 15
 
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Tuesday 23 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 94
Sleep • 7:20hrs (in bed from 22:32 - 06:24)
Efficiency • 93%

Awake • 0:32
REM • 2:02 (28% of sleep time)
Light • 4:15 (58% of sleep time)
Deep • 1:02 (14% of sleep time)

Average Resting Heart Rate • 55 bpm (min 49 bpm)
Average Heart Rate Variability • 24 ms (max 56 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 13.0 per minute

Influencing factors - Caffeine • ~470mg / Alcohol • 0 /
 
Tuesday 23 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 - 52kgs x 15, 15, 15, 15, 15

Hip Adductor - 39kgs x 15, 15, 15, 15, 15

Hip Abductor - 39kgs x 15, 15, 15, 15, 15

Converging Chest Press - 45kgs x 15, 15, 15

Pec Flies - 41kgs x 15, 15

Lateral Raise - 36kgs x 15, 15, 15, 15, 15

Triceps extension - 41kgs x 15, 15, 15, 15, 15
 
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Wednesday 24 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 89
Sleep • 6:59hrs (in bed from 22:44 - 06:24)
Efficiency • 91%

Awake • 0:40
REM • 1:47 (26% of sleep time)
Light • 4:20 (62% of sleep time)
Deep • 0:52 (12% of sleep time)

Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 19 ms (max 54 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 14.1 per minute

Influencing factors - Caffeine • ~820mg / Alcohol • 0 / binge eating (Easter eggs)
 
Wednesday 24 April 2019

Training - 20 to 30 reps in 3 sets with 15 seconds rest between sets, increasing load once 30 reps performed (still unable to do compound leg exercises due to ruptured PCL)

Prone leg curls - 32kgs x 15+9+6

Standing Calf Raise - 120kgs x 15+9+6

Diverging Seated Row - 41kgs x 15+9+6

Barbell Shrugs - 70kgs x 15+9+6

Diverging Lat Pulldown - 41kgs x 15+9+6

Arm Curls (machine) - 18kgs x 15+9+6

Seated Calf Raise - 70kgs x 15+9+6
 
Wednesday 24 April 2019

Calories, macros and activity

MyFitnessPal • 1,461 kcals

Carbs • 55
Protein • 175
Fat • 60

Caffeine • ~990mg
Alcohol • 0

Apple Watch • 3,097 steps
 
Thursday 25 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 91

Sleep Score • 88
Sleep • 6:44hrs (in bed from 23:21 - 06:27)
Efficiency • 95%

Awake • 0:22
REM • 1:49 (27% of sleep time)
Light • 3:49 (57% of sleep time)
Deep • 1:05 (16% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 19 ms (max 34 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~990mg / Alcohol • 0 /
 
Thursday 25 April 2019

Training - 20 to 30 reps in 3 sets with 15 seconds rest between sets, increasing load once 30 reps performed (shoulder injury still not fully healed so easy does it for a while, also unable to do compound leg exercise due to ruptured PCL)

Hip Adductor - 45kgs x 15+9+6

Hip Abductor - 45kgs x 15+9+6

Leg extensions - 54.3kgs x 15+9+6

Converging Chest Press - 52kgs x 15+9+6

Triceps extension - 45kgs x 15+9+6

Lateral Raise - 38.1kgs x 15+9+6

Seated Calf Raise - 72.5kgs x 15+9+6
 
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Thursday 25 April 2019

Calories, macros and activity

MyFitnessPal • 1,868 kcals

Carbs • 108
Protein • 205
Fat • 68

Caffeine • ~930mg
Alcohol • 0

Apple Watch • 6,741 steps
 
Friday 26 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 94
Sleep • 7:43hrs (in bed from 22:10 - 06:22)
Efficiency • 94%

Awake • 0:28
REM • 2:00 (26% of sleep time)
Light • 4:22 (57% of sleep time)
Deep • 1:21 (17% of sleep time)

Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 21 ms (max 43 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.5 per minute

Influencing factors - Caffeine • ~930mg / Alcohol • 0 /
 
Friday 26 April 2019

Training - 20 to 30 reps in 3 sets with 15 seconds rest between sets, increasing load once 30 reps performed (still unable to do compound leg exercises due to ruptured PCL)

Prone leg curls - 36kgs x 15+9+6

Diverging Seated Row - 45kgs x 15+9+6

Standing Calf Raise - 127kgs x 15+9+6

Diverging Lat Pulldown - 45kgs x 15+9+6

Barbell Shrugs - 75kgs x 15+9+6

Arm Curls (machine) - 20.2kgs x 15+9+6
 
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mickc1965 said:
Friday 26 April 2019

Training - 20 to 30 reps in 3 sets with 15 seconds rest between sets, increasing load once 30 reps performed (still unable to do compound leg exercises due to ruptured PCL)

Prone leg curls - 36kgs x 15+9+6

Diverging Seated Row - 45kgs x 15+9+6

Standing Calf Raise - 127kgs x 15+9+6

Diverging Lat Pulldown - 45kgs x 15+9+6

Barbell Shrugs - 75kgs x 15+9+6

Arm Curls (machine) - 20.2kgs x 15+9+6
Click to expand...
Ah cool I'm doing something similar at the moment, from a program called Anabolic Reload (from the Xrep guys, not always the most sound training principles they have, but some are pretty good ;) ). You do a lighter high rep set (20reps) to failure or close, rest 35s, increase the weight to get about 8 reps, rest 10s doing a rest pause set with the same weight of about 5. Then progress each week adding a rest pause set.

Just doing it for fun, enjoying it.
 
Friday 26 April 2019

Calories, macros and activity

MyFitnessPal • 2,426 kcals (477 from alcohol)

Carbs • 112
Protein • 216
Fat • 70

Caffeine • ~660mg
Alcohol • 2 pints of cider

Apple Watch • 6,175 steps
 
Saturday 27 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 81

Sleep Score • 93
Sleep • 7:24hrs (in bed from 22:57 - 06:40)
Efficiency • 96%

Awake • 0:19
REM • 1:53 (26% of sleep time)
Light • 4:14 (57% of sleep time)
Deep • 1:16 (17% of sleep time)

Average Resting Heart Rate • 62 bpm (min 58 bpm)
Average Heart Rate Variability • 20 ms (max 101 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~660mg / Alcohol • 2 pints /

No training today as day 1 of a 2 day tattooing session at a convention

Not tracking calories as again having a tattoo done and just need to keep sugar levels up
 
Sunday 28 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 74

Sleep Score • 91
Sleep • 7:39hrs (in bed from 23:10 - 07:32)
Efficiency • 91%

Awake • 0:43
REM • 1:42 (22% of sleep time)
Light • 5:05 (67% of sleep time)
Deep • 0:51 (11% of sleep time)

Average Resting Heart Rate • 68 bpm (min 60 bpm)
Average Heart Rate Variability • 21 ms (max 59 ms)
Body Temperature deviation • +0.6°F
Respiratory Rate • 13.9 per minute

Influencing factors - Caffeine • ~500mg / Alcohol • 0 / high sugar eating / assumed blood sugar levels dropped severely after 7 hours of being tattoed as could not control shaking legs, end of session

No training today as day 2 of a 2 day tattooing session at a convention

Not tracking calories as again having a tattoo done and just need to keep sugar levels up
 
Monday 29 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 67 (2 days of being tattooed plus 250 mile drive home last night!!)

Sleep Score • 81
Sleep • 6:31hrs (in bed from 00:20 - 07:11)
Efficiency • 95%

Awake • 0:20
REM • 1:42 (26% of sleep time)
Light • 4:16 (66% of sleep time)
Deep • 0:32 (8% of sleep time)

Average Resting Heart Rate • 67 bpm (min 61 bpm)
Average Heart Rate Variability • 17 ms (max 32 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 12.8 per minute

Influencing factors - Caffeine • ~300mg / Alcohol • 0 / all day tattoo session and long drive home
 
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