mickc1965 training log

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
 
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
 
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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
 
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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
 
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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
 
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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
 
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
 
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
 
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
 
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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 will 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
 
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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
 
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
 
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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
 
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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
 
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)
 
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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
 
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
 
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 will 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
 
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