mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Friday 10 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 85

    Sleep Score • 93
    Sleep • 7:12hrs (in bed from 22:03 - 05:54)
    Efficiency • 92%

    Awake • 0:39
    REM • 1:41 (23% of sleep time)
    Light • 4:19 (60% of sleep time)
    Deep • 1:12 (17% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 53 bpm)
    Average Heart Rate Variability • 25 ms (max 74 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 14.2 per minute

    Influencing factors - Caffeine • ~510mg / Alcohol • 0 / binge eating

    Body weight @ 187.2lbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Friday 10 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) - 63.6kgs x 15+9+6

    Converging Chest Press - 61.3kgs x 15+9+6

    Diverging Seated Row - 55.4kgs x 15+9+6

    Prone leg curls - 42.1kgs x 15+9+6

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

    Converging Shoulder Press - 33.1kgs x 15+9+6

    Barbell Shrugs - 90kgs x 15+9+6

    Diverging Lat Pulldown - 54.2kgs x 15+9+6

    Arm Curls (machine) - 32kgs x 15+9+6

    Tricep extension (machine) - 54kgs x 15+9+6



    12pm Walking - 1.9 miles
     
    Last edited: May 13, 2019
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 10 May 2019

    Calories, macros and activity

    MyFitnessPal • 1,860 kcals

    Carbs • 112
    Protein • 199
    Fat • 68

    Caffeine • ~400mg
    Alcohol • 0

    Apple Watch • 7,444 steps
     
    Last edited: May 13, 2019
  4. mickc1965

    mickc1965 Well-Known Member

    Saturday 11 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score
    • 70

    Sleep Score • 77
    Sleep • 5:25hrs (in bed from 23:05 - 05:08)
    Efficiency • 90%

    Awake • 0:38
    REM • 1:06 (20% of sleep time)
    Light • 3:23 (63% of sleep time)
    Deep • 0:55 (17% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 56 bpm)
    Average Heart Rate Variability • 20 ms (max 54 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~400mg / Alcohol • 0 / binge eating

    Body weight @ 184.0lbs
     
    Last edited: May 13, 2019
  5. mickc1965

    mickc1965 Well-Known Member

    Saturday 11 May 2019

    Activity

    Weight training - planned rest day


    Walking - 30 minutes
     
    Last edited: May 13, 2019
  6. mickc1965

    mickc1965 Well-Known Member

    Saturday 11 May 2019

    Calories, macros and activity

    MyFitnessPal • 1,850 kcals

    Carbs • 90
    Protein • 187
    Fat • 81

    Caffeine • ~380mg
    Alcohol • 0

    Apple Watch • 7,436 steps
     
    Last edited: May 13, 2019
  7. mickc1965

    mickc1965 Well-Known Member

    Sunday 12 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 94

    Sleep Score • 96
    Sleep • 8.59hrs (in bed from 21:55 - 07:58)
    Efficiency • 89%

    Awake • 1:04
    REM • 2:58 (33% of sleep time)
    Light • 4:21 (49% of sleep time)
    Deep • 1:39 (18% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 52 bpm)
    Average Heart Rate Variability • 26 ms (max 49 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~380mg / Alcohol • 0 /

    Body weight @ 185.2lbs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Sunday 12 May 2019

    Activity

    1:30pm Weight Training - target is 30 reps in 3 sets with 15 seconds rest between sets

    Converging Chest Press - 62.4kgs x 15+9+6

    Diverging Seated Row - 56.6kgs x 15+9+6

    Converging Shoulder Press - 34.2kgs x 15+9+6

    Diverging Lat Pulldown - 56.4kgs x 12+10+8

    Lateral Raise - 38.2kgs x 12+10+8

    Pec fly - 23kgs x 12+10+8

    Arm Curls (machine) - 32kgs x 12+10+8

    Tricep extension (machine) - 54kgs x 12+10+8

    Barbell Shrugs - 95kgs x 12+10+8



    7:30pm Walking - 0.83 miles
     
  9. mickc1965

    mickc1965 Well-Known Member

    Sunday 12 May 2019

    Calories, macros and activity

    MyFitnessPal
    • 3,632 kcals

    Carbs • 342
    Protein • 187
    Fat • 168

    Caffeine • ~390mg
    Alcohol • 0

    Apple Watch • 5,630 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Monday 13 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 94
    Sleep • 7:48hrs (in bed from 21:53 to 06:12)
    Efficiency • 94%

    Awake • 0:30
    REM • 1:59 (25% of sleep time)
    Light • 4:42 (60% of sleep time)
    Deep • 1:07 (15% of sleep time)

    Average Resting Heart Rate • 62 bpm (min 54 bpm)
    Average Heart Rate Variability • 21 ms (max 46 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~390mg / Alcohol • 0 / eating crap at family birthday party

    Body weight @ 187.2lbs
     
    Last edited: May 14, 2019
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 13 May 2019

    Activity

    7:15am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets (starting to do very light seated upright leg press (cable machine) to see how knee reacts following PCL rupture last November, starting light and not full range, will gradually increase range and once at full depth with slowly increase load)

    Prone leg curls - 43.2kgs x 12+10+8

    Leg extensions - 61.3kgs x 12+10+8

    Standing Calf Raise (single leg) - 63.6kgs x 12+10+8

    Hip Adductor - 54.3kgs x 12+10+8

    Hip Abductor - 49.6kgs x 12+10+8

    Seated Calf Raise - 80kgs x 12+10+8

    Seated Upright Leg Press - 32kgs x 12+10+8


    12:15pm Walking - 1.35 miles
     
    Last edited: May 14, 2019
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 13 May 2019

    Calories, macros and activity

    MyFitnessPal • 1,911 kcals

    Carbs • 123
    Protein • 201
    Fat • 68

    Caffeine • ~410mg
    Alcohol • 0

    Apple Watch • 5,469 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 92

    Sleep Score • 97
    Sleep • 8:23hrs (in bed from 21:39 - 06:19)
    Efficiency • 97%

    Awake • 0:17
    REM • 2:30 (30% of sleep time)
    Light • 3:54 (47% of sleep time)
    Deep • 1:58 (23% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 54 bpm)
    Average Heart Rate Variability • 28 ms (max 77 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 15.1 per minute

    Influencing factors - Caffeine • ~410mg / Alcohol • 0 /

    Body weight @ 185.4lbs
     
    Last edited: May 15, 2019 at 2:18 AM
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 May 2019

    Activity

    Weight training

    Planned rest day

    Walking

    12:30pm - 1.5 miles (25 mins)

    Calories, macros and activity

    MyFitnessPal • 1,951 kcals

    Carbs • 125
    Protein • 203
    Fat • 71

    Caffeine • ~410mg
    Alcohol • 0

    Apple Watch • 5,867 steps
     
    Last edited: May 15, 2019 at 2:18 AM
  15. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 93

    Sleep Score • 95
    Sleep • 7:42hrs (in bed from 21:59 - 05:54)
    Efficiency • 97%

    Awake • 0:13
    REM • 2:21 (30% of sleep time)
    Light • 4:12 (55% of sleep time)
    Deep • 1:08 (15% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 54 bpm)
    Average Heart Rate Variability • 22 ms (max 50 ms)
    Body Temperature deviation • -0.7°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~410mg / Alcohol • 0 /

    Body weight @ 184.8lbs
     
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 May 2019

    Activity

    7:15am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets

    Converging Chest Press - 62.4kgs x 12+10+8

    Pec fly - 23kgs x 12+10+8

    Diverging Seated Row - 56.6kgs x 12+10+8

    Diverging Lat Pulldown - 56.4kgs x 12+10+8

    Converging Shoulder Press - 34.3kgs x 12+10+8

    Lateral Raise - 38.2kgs x 12+10+8

    Tricep extension (machine) - 54kgs x 12+10+8

    Arm Curls (machine) - 33.1kgs x 12+10+8

    Barbell Shrugs - 100kgs x 12+10+8


    12:30pm Walking - 1.5 miles (24 mins)
     
    Last edited: May 16, 2019 at 2:06 AM
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 May 2019

    Calories, macros and activity

    MyFitnessPal • 1,943 kcals

    Carbs • 127
    Protein • 201
    Fat • 70

    Caffeine • ~420mg
    Alcohol • 0

    Apple Watch • 7,413 steps
     
  18. mickc1965

    mickc1965 Well-Known Member

    Thursday 16 May 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 94
    Sleep • 7:45hrs (in bed from 21:59 - 06:02)
    Efficiency • 96%

    Awake • 0:17
    REM • 2:42 (35% of sleep time)
    Light • 3:48 (49% of sleep time)
    Deep • 1:15 (16% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 55 bpm)
    Average Heart Rate Variability • 22 ms (max 57 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~420mg / Alcohol • 0 /

    Body weight @ 183.4lbs
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 16 May 2019

    Activity

    7:15am - Weight Training - target is 30 reps in 3 sets with 15 seconds rest between sets (very light seated upright leg press (cable machine) to see how knee reacts following PCL rupture last November, starting light and not full range, will gradually increase range and once at full range of movement with slowly increase load)

    Prone leg curls - 45kgs x 12+10+8

    Leg extensions - 61.3kgs x 12+10+8

    Hip Adductor - 56.6kgs x 12+10+8

    Hip Abductor - 52kgs x 12+10+8

    Standing Calf Raise (single leg) - 66kgs x 12+10+8

    Seated Upright Leg Press - 32kgs x 12+10+8

    Seated Calf Raise - 80kgs x 12+10+8


    12:30pm Walking - 1.65 miles
     
    Last edited: May 20, 2019 at 3:45 AM
  20. _tim

    _tim Active Member

    How are you feeling now, Mick?
     

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