mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 20 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 87
Sleep • 6:43hrs (in bed from 22:13 - 05:41)
Efficiency • 90%
Awake • 0:44
REM • 1:21 (20% of sleep time)
Light • 3:57 (59% of sleep time)
Deep • 1:24 (21% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 20 ms (max 45 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 189.4lbs (long weekend away with the lads +6lbs)
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 87
Sleep • 6:43hrs (in bed from 22:13 - 05:41)
Efficiency • 90%
Awake • 0:44
REM • 1:21 (20% of sleep time)
Light • 3:57 (59% of sleep time)
Deep • 1:24 (21% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 20 ms (max 45 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 189.4lbs (long weekend away with the lads +6lbs)
mickc1965
Well-Known Member
Monday 20 May 2019
Activity
7:00am Weight Training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 63.6kgs x 12+10+8
Pec fly - 27kgs x 12+10+8
Diverging Seated Row - 59kgs x 12+10+8
Converging Shoulder Press - 36kgs x 12+10+8
Lateral Raise - 41kgs x 12+10+8
Diverging Lat Pulldown - 59kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 36kgs x 12+10+8
Tricep extension (machine) - 59kgs x 12+10+8
12:30pm Walking - 1.5 miles
Activity
7:00am Weight Training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 63.6kgs x 12+10+8
Pec fly - 27kgs x 12+10+8
Diverging Seated Row - 59kgs x 12+10+8
Converging Shoulder Press - 36kgs x 12+10+8
Lateral Raise - 41kgs x 12+10+8
Diverging Lat Pulldown - 59kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 36kgs x 12+10+8
Tricep extension (machine) - 59kgs x 12+10+8
12:30pm Walking - 1.5 miles
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mickc1965
Well-Known Member
Tuesday 21 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep Score • 87
Sleep • 6:49hrs (in bed from 22:18 - 05:50
Efficiency • 90%
Awake • 0:43
REM • 1:18 (19% of sleep time)
Light • 4:20 (64% of sleep time)
Deep • 1:10 (17% of sleep time)
Average Resting Heart Rate • 55 bpm (min 52 bpm)
Average Heart Rate Variability • 22 ms (max 65 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 14.2 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 186.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 83
Sleep Score • 87
Sleep • 6:49hrs (in bed from 22:18 - 05:50
Efficiency • 90%
Awake • 0:43
REM • 1:18 (19% of sleep time)
Light • 4:20 (64% of sleep time)
Deep • 1:10 (17% of sleep time)
Average Resting Heart Rate • 55 bpm (min 52 bpm)
Average Heart Rate Variability • 22 ms (max 65 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 14.2 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 186.6lbs
mickc1965
Well-Known Member
Tuesday 21 May 2019
Activity
6:45am - Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps and will 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 range of movement will slowly increase load)
Leg extensions - 32kgs x 30+30+30
Standing Calf Raise (single leg) - 73kgs x 12+10+8
Hip Adductor - 59kgs x 12+10+8
Hip Abductor - 59kgs x 12+10+8
Prone leg curls - 46.1kgs x 12+10+8
Seated Upright Leg Press - 32kgs x 12+10+8
Seated Calf Raise - 80kgs x 12+10+8
12:30pm Walking - 1.7 miles
Activity
6:45am - Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps and will 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 range of movement will slowly increase load)
Leg extensions - 32kgs x 30+30+30
Standing Calf Raise (single leg) - 73kgs x 12+10+8
Hip Adductor - 59kgs x 12+10+8
Hip Abductor - 59kgs x 12+10+8
Prone leg curls - 46.1kgs x 12+10+8
Seated Upright Leg Press - 32kgs x 12+10+8
Seated Calf Raise - 80kgs x 12+10+8
12:30pm Walking - 1.7 miles
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mickc1965
Well-Known Member
Wednesday 22 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 60
Sleep Score • 79
Sleep • 5:45hrs (in bed from 01:07 - 07:00)
Efficiency • 98%
Awake • 0:07
REM • 2:02 (36% of sleep time)
Light • 2:53 (50% of sleep time)
Deep • 0:49 (14% of sleep time)
Average Resting Heart Rate • 62 bpm (min 58 bpm)
Average Heart Rate Variability • 18 ms (max 57 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~410mg / Alcohol • 0 /
Body weight @ 185.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 60
Sleep Score • 79
Sleep • 5:45hrs (in bed from 01:07 - 07:00)
Efficiency • 98%
Awake • 0:07
REM • 2:02 (36% of sleep time)
Light • 2:53 (50% of sleep time)
Deep • 0:49 (14% of sleep time)
Average Resting Heart Rate • 62 bpm (min 58 bpm)
Average Heart Rate Variability • 18 ms (max 57 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~410mg / Alcohol • 0 /
Body weight @ 185.6lbs
Last edited:
mickc1965
Well-Known Member
Wednesday 22 May 2019
Activity
Weight training - Planned Rest Day
12:10 Walking - 2.2 miles
17:40 Walking - 1.3 miles
Calories, macros and step count
MyFitnessPal • 2,002 kcals
Carbs • 126
Protein • 216
Fat • 70
Caffeine • ~400mg
Alcohol • 0
Apple Watch • 9,483 steps
Activity
Weight training - Planned Rest Day
12:10 Walking - 2.2 miles
17:40 Walking - 1.3 miles
Calories, macros and step count
MyFitnessPal • 2,002 kcals
Carbs • 126
Protein • 216
Fat • 70
Caffeine • ~400mg
Alcohol • 0
Apple Watch • 9,483 steps
Last edited:
mickc1965
Well-Known Member
Thursday 23 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep Score • 92
Sleep • 7:42hrs (in bed from 22:08 - 06:21)
Efficiency • 94%
Awake • 0:31
REM • 2:07 (28% of sleep time)
Light • 4:30 (58% of sleep time)
Deep • 1:04 (14% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 34 ms (max 135 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 185.2lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep Score • 92
Sleep • 7:42hrs (in bed from 22:08 - 06:21)
Efficiency • 94%
Awake • 0:31
REM • 2:07 (28% of sleep time)
Light • 4:30 (58% of sleep time)
Deep • 1:04 (14% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 34 ms (max 135 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 185.2lbs
mickc1965
Well-Known Member
Thursday 23 May 2019
Activity
Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 66kgs x 12+10+6
Pec fly - 32kgs x 12+10+8
Diverging Seated Row - 61.2kgs x 12+10+8
Converging Shoulder Press - 37.1kgs x 12+10+8
Lateral Raise - 43.3kgs x 12+10+8
Diverging Lat Pulldown - 61.3kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 38.2kgs x 12+10+8
Tricep extension (machine) - 60.1kgs x 12+10+8
12:10 Walking - 2 miles
Activity
Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 66kgs x 12+10+6
Pec fly - 32kgs x 12+10+8
Diverging Seated Row - 61.2kgs x 12+10+8
Converging Shoulder Press - 37.1kgs x 12+10+8
Lateral Raise - 43.3kgs x 12+10+8
Diverging Lat Pulldown - 61.3kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 38.2kgs x 12+10+8
Tricep extension (machine) - 60.1kgs x 12+10+8
12:10 Walking - 2 miles
Last edited:
mickc1965
Well-Known Member
Friday 24 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 81
Sleep Score • 91
Sleep • 7:15hrs (in bed from 22:24 - 06:21)
Efficiency • 91%
Awake • 0:42
REM • 1:59 (27% of sleep time)
Light • 4:18 (60% of sleep time)
Deep • 0:57 (13% of sleep time)
Average Resting Heart Rate • 60 bpm (min 56 bpm)
Average Heart Rate Variability • 25 ms (max 122 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 184.8lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 81
Sleep Score • 91
Sleep • 7:15hrs (in bed from 22:24 - 06:21)
Efficiency • 91%
Awake • 0:42
REM • 1:59 (27% of sleep time)
Light • 4:18 (60% of sleep time)
Deep • 0:57 (13% of sleep time)
Average Resting Heart Rate • 60 bpm (min 56 bpm)
Average Heart Rate Variability • 25 ms (max 122 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 184.8lbs
mickc1965
Well-Known Member
Friday 24 May 2019
Activity
7:30am - Weight training -
target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 47.3kgs x 12+10+8
Leg extensions - 34.3kgs x 30+30+30
Standing Calf Raise (single leg) - 75.3kgs x 12+10+8
Hip Adductor - 61.3kgs x 12+10+8
Hip Abductor - 61.3kgs x 12+10+8
Seated Calf Raise - 90kgs x 12+10+8
Seated Upright Leg Press - 39kgs x 12+10+8
12:15pm Walking - 2.3 miles
Activity
7:30am - Weight training -
target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 47.3kgs x 12+10+8
Leg extensions - 34.3kgs x 30+30+30
Standing Calf Raise (single leg) - 75.3kgs x 12+10+8
Hip Adductor - 61.3kgs x 12+10+8
Hip Abductor - 61.3kgs x 12+10+8
Seated Calf Raise - 90kgs x 12+10+8
Seated Upright Leg Press - 39kgs x 12+10+8
12:15pm Walking - 2.3 miles
Last edited:
mickc1965
Well-Known Member
Saturday 25 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 84
Sleep • 5:53hrs (in bed from 00:23 - 06:41)
Efficiency • 93%
Awake • 0:25
REM • 2:00 (34% of sleep time)
Light • 2:27 (42% of sleep time)
Deep • 1:24 (24% of sleep time)
Average Resting Heart Rate • 62 bpm (min 56 bpm)
Average Heart Rate Variability • 24 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 183.6lbs
Activity
Weight training - Planned rest day
18:45 Walking - 2.1 miles
Calories, macros and activity
MyFitnessPal • 1,943 kcals
Carbs • 121
Protein • 207
Fat • 70
Caffeine • ~276mg
Alcohol • 0
Apple Watch • 11,190 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 84
Sleep • 5:53hrs (in bed from 00:23 - 06:41)
Efficiency • 93%
Awake • 0:25
REM • 2:00 (34% of sleep time)
Light • 2:27 (42% of sleep time)
Deep • 1:24 (24% of sleep time)
Average Resting Heart Rate • 62 bpm (min 56 bpm)
Average Heart Rate Variability • 24 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
Body weight @ 183.6lbs
Activity
Weight training - Planned rest day
18:45 Walking - 2.1 miles
Calories, macros and activity
MyFitnessPal • 1,943 kcals
Carbs • 121
Protein • 207
Fat • 70
Caffeine • ~276mg
Alcohol • 0
Apple Watch • 11,190 steps
Last edited:
mickc1965
Well-Known Member
Sunday 26 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 89
Sleep • 6:34hrs (in bed from 23:11 - 06:22)
Efficiency • 92%
Awake • 0:36
REM • 1:48 (27% of sleep time)
Light • 2:40 (41% of sleep time)
Deep • 2:06 (32% of sleep time)
Average Resting Heart Rate • 57 bpm (min 51 bpm)
Average Heart Rate Variability • 38 ms (max 142 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 15.5 per minute
Influencing factors - Caffeine • ~276mg / Alcohol • 0 /
Body weight @ 183.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 89
Sleep • 6:34hrs (in bed from 23:11 - 06:22)
Efficiency • 92%
Awake • 0:36
REM • 1:48 (27% of sleep time)
Light • 2:40 (41% of sleep time)
Deep • 2:06 (32% of sleep time)
Average Resting Heart Rate • 57 bpm (min 51 bpm)
Average Heart Rate Variability • 38 ms (max 142 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 15.5 per minute
Influencing factors - Caffeine • ~276mg / Alcohol • 0 /
Body weight @ 183.6lbs
Last edited:
mickc1965
Well-Known Member
Sunday 26 May 2019
8:00am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 66kgs x 12+10+7
Pec fly - 36kgs x 12+10+8
Diverging Seated Row - 63.6kgs x 12+10+8
Converging Shoulder Press - 38.2kgs x 12+10+8
Lateral Raise - 45kgs x 12+10+8
Diverging Lat Pulldown - 63.6kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 41kgs x 12+10+8
Tricep extension (machine) - 64kgs x 12+10+8
8:00am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Converging Chest Press - 66kgs x 12+10+7
Pec fly - 36kgs x 12+10+8
Diverging Seated Row - 63.6kgs x 12+10+8
Converging Shoulder Press - 38.2kgs x 12+10+8
Lateral Raise - 45kgs x 12+10+8
Diverging Lat Pulldown - 63.6kgs x 12+10+8
Barbell Shrugs - 100kgs x 12+10+8
Arm Curls (machine) - 41kgs x 12+10+8
Tricep extension (machine) - 64kgs x 12+10+8
mickc1965
Well-Known Member
Tuesday 28 May 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 89
Sleep • 7:17hrs (in bed from 22:40 - 06:18)
Efficiency • 95%
Awake • 0:21
REM • 1:32 (21% of sleep time)
Light • 4:16 (59% of sleep time)
Deep • 1:29 (20% of sleep time)
Average Resting Heart Rate • 64 bpm (min 56 bpm)
Average Heart Rate Variability • 35 ms (max 127 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~420mg / Alcohol • 0 / poor eating
Body weight @ 187.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 89
Sleep • 7:17hrs (in bed from 22:40 - 06:18)
Efficiency • 95%
Awake • 0:21
REM • 1:32 (21% of sleep time)
Light • 4:16 (59% of sleep time)
Deep • 1:29 (20% of sleep time)
Average Resting Heart Rate • 64 bpm (min 56 bpm)
Average Heart Rate Variability • 35 ms (max 127 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~420mg / Alcohol • 0 / poor eating
Body weight @ 187.0lbs
mickc1965
Well-Known Member
Tuesday 28 May 2019
7:30am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 50kgs x 12+10+8
Leg extensions - 34.3kgs x 30+30+30
Standing Calf Raise (single leg) - 79kgs x 12+10+8
Hip Adductor - 66kgs x 12+10+8
Hip Abductor - 66kgs x 12+10+8
Seated Calf Raise - 90kgs x 12+10+8
Seated Upright Leg Press - 45kgs x 12+10+8
12:00pm Walking - 1.7 miles
7:30am Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets (leg extension will be 3 x 30 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 50kgs x 12+10+8
Leg extensions - 34.3kgs x 30+30+30
Standing Calf Raise (single leg) - 79kgs x 12+10+8
Hip Adductor - 66kgs x 12+10+8
Hip Abductor - 66kgs x 12+10+8
Seated Calf Raise - 90kgs x 12+10+8
Seated Upright Leg Press - 45kgs x 12+10+8
12:00pm Walking - 1.7 miles
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