mickc1965 training log

Monday 29 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) - decided to go full body now 3x per week and trying the bikes in the gym 2x per week depending on how the knee responds

Hip Adductor - 52kgs x 15+9+6

Leg extensions - 56.6kgs x 15+9+6

Hip Abductor - 47.3kgs x 15+9+6

Standing Calf Raise (single leg) - 59kgs x 15+9+6

Diverging Seated Row - 47.2kgs x 15+9+6

Converging Chest Press - 53.1kgs x 15+9+6

Prone leg curls - 38.2kgs x 15+9+6

Diverging Lat Pulldown - 47.2kgs x 15+9+6

Converging Shoulder Press - 27kgs x 15+9+6

Barbell Shrugs - 80kgs x 15+9+6

Seated Calf Raise - 75kgs x 15+9+6

Triceps extension - 46.2kgs x 15+9+6

Arm Curls (machine) - 21.3kgs x 15+9+6
 
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Monday 29 April 2019

Calories, macros and activity

MyFitnessPal • 1,891 kcals

Carbs • 110
Protein • 206
Fat • 69

Caffeine • ~1,050mg
Alcohol • 0

Apple Watch • 5,558 steps
 
Tuesday 30 April 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 92
Sleep • 7:35hrs (in bed from 22:17 - 06:37)
Efficiency • 91%

Awake • 0:45
REM • 2:05 (27% of sleep time)
Light • 4:22 (58% of sleep time)
Deep • 1:08 (15% of sleep time)

Average Resting Heart Rate • 59 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 51 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.6 per minute

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

Body weight @ 183.2lbs / 83.098kgs
 
Tuesday 30 April 2019

Exercise

Weight training - rest day

8am Cycling - 20 minutes on indoor bike @ level 5 (taking it easy to see how PCL responds) @ average speed of ~18mph

12pm Walking - 35 minutes (2 miles)
 
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Tuesday 30 April 2019

Calories, macros and activity

MyFitnessPal • 1,871 kcals

Carbs • 112
Protein • 202
Fat • 68

Caffeine • ~1,280mg
Alcohol • 0

Apple Watch • 7,594 steps
 
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Wednesday 01 May 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 81

Sleep Score • 88
Sleep • 6:39hrs (in bed from 22:41 - 06:18)
Efficiency • 87%

Awake • 0:58
REM • 1:59 (30% of sleep time)
Light • 3:34 (54% of sleep time)
Deep • 1:06 (16% of sleep time)

Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 20 ms (max 36 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~1,280mg / Alcohol • 0 /

Body weight @ 182.4lbs / 82.735kgs
 
Wednesday 01 May 2019

Exercise

7:20am Weight 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)

Leg extensions - 59kgs x 15+9+6

Hip Adductor - 54.2kgs x 15+9+6

Hip Abductor - 49.6kgs x 15+9+6

Standing Calf Raise (single leg) - 59kgs x 15+9+6

Converging Chest Press - 54.3kgs x 15+9+6

Diverging Seated Row - 49.5kgs x 15+9+6

Prone leg curls - 39.3kgs x 15+9+6

Seated Calf Raise - 80kgs x 15+9+6

Converging Shoulder Press - 29.3kgs x 15+9+6

Diverging Lat Pulldown - 49.4kgs x 15+9+6

Barbell Shrugs - 82.5kgs x 15+9+6

Arm Curls (machine) - 23kgs x 15+9+6

Triceps extension - 47.3kgs x 15+9+6


12:30pm Walking - 23 minutes (1.33 miles)
 
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Wednesday 01 May 2019

Calories, macros and activity

MyFitnessPal • 2,062 kcals

Carbs • 130
Protein • 214
Fat • 76

Caffeine • ~1,160mg
Alcohol • 0

Apple Watch • 5,573 steps
 
Thursday 02 May 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 72

Sleep Score • 89
Sleep • 6:33hrs (in bed from 23:04 - 06:11)
Efficiency • 92%

Awake • 0:34
REM • 206 (32% of sleep time)
Light • 3:18 (51% of sleep time)
Deep • 1:08 (17% of sleep time)

Average Resting Heart Rate • 60 bpm (min 56 bpm)
Average Heart Rate Variability • 19 ms (max 33 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.6 per minute

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

Body weight - no weigh in today
 
Thursday 02 May 2019

Activity

Weight training - planned rest day

Indoor Cycling - none today due to oura ring app readiness score (72/100)

Walking - 29 mins (1.7 miles)
 
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Thursday 02 May 2019

Calories, macros and activity

MyFitnessPal • 2,191 kcals

Carbs • 116
Protein • 215
Fat • 95

Caffeine • ~1,290mg
Alcohol • 0

Apple Watch • 6,275 steps
 
Friday 03 May 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep Score • 88
Sleep • 6:47hrs (in bed from 22:37- 06:14)
Efficiency • 89%

Awake • 0:50
REM • 2:03 (30% of sleep time)
Light • 3:14 (48% of sleep time)
Deep • 1:29 (22% of sleep time)

Average Resting Heart Rate • 56 bpm (min 50 bpm)
Average Heart Rate Variability • 25 ms (max 50 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 15.2 per minute

Influencing factors - Caffeine • ~1,290mg / Alcohol • 0 /

Body weight @ 182.4lbs / 82.735kgs
 
Friday 03 May 2019

Activity

7:30am - Weight 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)

Leg extensions - 61.3kgs x 15+9+6

Standing Calf Raise (single leg) - 61.3kgs x 15+9+6

Converging Chest Press - 55.4kgs x 15+9+6

Diverging Seated Row - 52kgs x 15+9+6

Prone leg curls - 41kgs x 15+8+5

Seated Calf Raise - 80kgs x 15+9+6

Converging Shoulder Press - 30.4kgs x 15+9+6

Diverging Lat Pulldown - 52kgs x 15+9+6

Barbell Shrugs - 85kgs x 15+9+6

Arm Curls (machine) - 24.1kgs x 15+9+6

Triceps extension - 48.4kgs x 15+9+6

Indoor Cycling - none

Walking - none
 
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Friday 03 May 2019

Calories, macros and activity

MyFitnessPal • 1,961 kcals

Carbs • 128
Protein • 206
Fat • 70

Caffeine • ~1,260mg
Alcohol • 0

Apple Watch • 4,937 steps
 
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Wednesday 08 May 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 79

Sleep Score • 85
Sleep • 6:30hrs (in bed from 22:27 - 05:25)
Efficiency • 93%

Awake • 0:28
REM • 1:32 (28% of sleep time)
Light • 4:09 (64% of sleep time)
Deep • 48 (12% of sleep time)

Average Resting Heart Rate • 60 bpm (min 57 bpm)
Average Heart Rate Variability • 19 ms (max 53 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute

Influencing factors - Caffeine • not recorded / Alcohol • 0 / binge eating

Body weight @ 193.2lbs (+11 lbs as binge eating for last 4 days)
 
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Wednesday 08 May 2019

Activity

7:00am Weight 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)

Leg extensions - 61.3kgs x 15+9+6

Standing Calf Raise (single leg) - 61.3kgs x 15+9+6

Converging Chest Press - 59kgs x 15+9+6

Diverging Seated Row - 54.2kgs x 15+9+6

Prone leg curls - 41kgs x 15+9+6

Seated Calf Raise - 80kgs x 15+9+6

Converging Shoulder Press - 32kgs x 15+9+6

Diverging Lat Pulldown - 53.1kgs x 15+9+6

Barbell Shrugs - 90kgs x 15+9+6

Arm Curls (machine) - 27kgs x 15+9+6

Tricep extension (machine) - 50kgs x 15+9+6

Walking - none

Indoor Cycling - none
 
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Wednesday 08 May 2019

Calories, macros and activity

MyFitnessPal • 1,857 kcals

Carbs • 112
Protein • 197
Fat • 68

Caffeine • ~610mg
Alcohol • 0

Apple Watch • 5,260 steps
 
Thursday 09 May 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 70

Sleep Score • 83
Sleep • 5:54hrs (in bed from 22:18 - 04:54)
Efficiency • 89%

Awake • 0:42
REM • 1:26 (24% of sleep time)
Light • 3:30 (60% of sleep time)
Deep • 0:57 (16% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 22 ms (max 57 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 14.5 per minute

Influencing factors - Caffeine • ~610mg / Alcohol • 0 /

Body weight @ 191.2lbs
 
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Thursday 09 May 2019

Activity

Weight training - planned rest day

7:00am Indoor Cycling - 6 miles on indoor bike @ level 4 (21:19 minutes @ level 4 - knee hurt last week at level 5)

12:00pm Walking - 1.16 miles
 
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Thursday 09 May 2019

Calories, macros and activity

MyFitnessPal • 1,886 kcals

Carbs • 113
Protein • 203
Fat • 69

Caffeine • ~510mg
Alcohol • 0

Apple Watch • 6,800 steps
 
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