mickc1965 training log

Thursday 06 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 90
Sleep • 7:19hrs (in bed from 22:37 - 06:23)
Efficiency • 94%

Awake • 0:27
REM • 1:38 (22% of sleep time)
Light • 4:03 (56% of sleep time)
Deep • 1:37 (22% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 39 ms (max 101 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.2 per minute

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

Body weight @ 182.8lbs
 
Thursday 06 June 2019

Activity

07:30hrs 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)

Leg extensions - 36.6kgs x 30+30+30

Prone leg curls - 53.4kgs x 12+10+8

Seated Calf Raise - 90kgs x 12+10+8

Seated Upright Leg Press - 52kgs x 12+10+8

Hip Adductor - 75.3kgs x 12+10+8

Hip Abductor - 75.3kgs x 12+10+8

Standing Calf Raise - 100kgs x 12+10+8


12:00hrs Walking - 1.6 miles
 
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Thursday 06 June 2019

Calories, macros and activity

MyFitnessPal • 1,934 kcals

Carbs • 118
Protein • 206
Fat • 71

Caffeine • ~420mg
Alcohol • 0

Apple Watch • 5,396 steps
 
Friday 07 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 94
Sleep • 7:46hrs (in bed from 22:34 - 06:30)
Efficiency • 98%

Awake • 0:10
REM • 1:50 (24% of sleep time)
Light • 4:23 (56% of sleep time)
Deep • 1:33 (20% of sleep time)

Average Resting Heart Rate • 55 bpm (min 53 bpm)
Average Heart Rate Variability • 30 ms (max 87 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.0 per minute

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

Body weight @ 182.6lbs
 
Friday 07 June 2019

Activity

Weight training - planned rest day

08:10hrs Walking - 0.85 miles
12:30hrs Walking - 0.85 miles

Calories, macros and activity

MyFitnessPal • 1,914 kcals

Carbs • 116
Protein • 202
Fat • 71

Caffeine • ~300mg
Alcohol • 0

Apple Watch • 6,516 steps
 
Saturday 08 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep Score • 92
Sleep • 7:27hrs (in bed from 22:24 - 06:33)
Efficiency • 91%

Awake • 0:42
REM • 1:48 (24% of sleep time)
Light • 4:27 (60% of sleep time)
Deep • 1:11 (16% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 30 ms (max 84 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.0 per minute

Influencing factors - Caffeine • ~300mg / Alcohol • 0 /

Body weight @ 183.0lbs
 
Saturday 08 June 2019

Activity

07:30hrs Weight Training - target is 30 reps in 3 sets with 15 seconds rest between sets

Flat BB bench - 65kgs x 12+10+8

Pec Dec - 54kgs x 12+10+8

Diverging Seated Row - 70.5kgs x 12+10+8

Converging Shoulder Press - 45kgs x 12+10+8

Lateral Raise - 48.4kgs x 12+10+8

Diverging Lat Pulldown - 73kgs x 12+10+8

Tricep extension (machine) - 70.3kgs x 12+10+8

Arm Curls (machine) - 45kgs x 12+10+7

Barbell Shrugs - 130kgs x 12+10+8
 
Saturday 08 June 2019

Calories, macros and activity

MyFitnessPal • 1,966 kcals

Carbs • 151
Protein • 185
Fat • 67

Caffeine • ~470mg
Alcohol • 0

Apple Watch • 6,727 steps
 
Sunday 09 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 90
Sleep • 6:57hrs (in bed from 23:32 - 07:19)
Efficiency • 91%

Awake • 0:41
REM • 1:28 (21% of sleep time)
Light • 4:06 (59% of sleep time)
Deep • 1:23 (20% of sleep time)

Average Resting Heart Rate • 58 bpm (min 53 bpm)
Average Heart Rate Variability • 44 ms (max 146 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.9 per minute

Influencing factors - Caffeine • ~470mg / Alcohol • 0 /
 
Sunday 09 June 2019

Activity

10:00hrs 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 - 54kgs x 12+10+8

Leg extensions - 39kgs x 30+30+30

Seated Upright Leg Press - 54.3kgs x 12+10+8

Standing Calf Raise - 100kgs x 12+10+8

Hip Adductor - 76.4kgs x 12+10+8

Hip Abductor - 76.4kgs x 12+10+8

Toe Press - 86kgs x 12+10+8


19:10hrs Walking - 0.8 miles
 
Sunday 09 June 2019

Calories, macros and activity

MyFitnessPal • 2,184 kcals

Carbs • 186
Protein • 200
Fat • 70

Caffeine • ~300mg
Alcohol • 0

Apple Watch • 5,089 steps
 
Monday 10 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 94
Sleep • 8:11hrs (in bed from 22:02 - 06:34)
Efficiency • 96%

Awake • 0:21
REM • 2:36 (32% of sleep time)
Light • 4:29 (55% of sleep time)
Deep • 1:05 (13% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 30 ms (max 112 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~300mg / Alcohol • 0 /

Body weight @ 183.6lbs
 
Monday 10 June 2019

Activity

Weight training - planned rest day

12:00hrs Walking - 1.9 miles

Calories, macros and activity

MyFitnessPal • 1,917 kcals

Carbs • 118
Protein • 202
Fat • 71

Caffeine • ~290mg
Alcohol • 0

Apple Watch • 5,862 steps
 
Tuesday 11 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 95
Sleep • 7:46hrs (in bed from 22:03 - 06:19)
Efficiency • 94%

Awake • 0:30
REM • 1:55 (25% of sleep time)
Light • 4:08 (53% of sleep time)
Deep • 1:42 (22% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 33 ms (max 131 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.2 per minute

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

Body weight @ 183.2lbs
 
Tuesday 11 June 2019

Activity

07:30hrs Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets

Flat BB bench - 67.5kgs x 12+10+6

Pec Dec - 59kgs x 12+10+8

Diverging Seated Row - 73kgs x 12+10+8

Converging Shoulder Press - 45kgs x 12+10+5

Lateral Raise - 50kgs x 12+10+8

Barbell Shrugs - 140kgs x 12+10+8

Diverging Lat Pulldown - 75.2kgs x 12+10+8

Tricep extension (machine) - 73kgs x 12+10+8

Arm Curls (machine) - 45kgs x 12+10+8


12:30hrs Walking - 1.1 miles
 
Tuesday 11 June 2019

Calories, macros and activity

MyFitnessPal • 1,912 kcals

Carbs • 116
Protein • 202
Fat • 71

Caffeine • ~410mg
Alcohol • 0

Apple Watch • 6,119 steps
 
Wednesday 12 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 92

Sleep Score • 93
Sleep • 7:46hrs (in bed from 22:02 - 06:18
Efficiency • 94%

Awake • 0:30
REM • 1:59 (26% of sleep time)
Light • 4:08 (53% of sleep time)
Deep • 1:38 (21% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 46 ms (max 157 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 14.9 per minute

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

Body weight @ 183.2lbs
 
Wednesday 12 June 2019

Activity

07:30hrs Weight training - target is 30 reps in 3 sets with 45-60 seconds (calves 15 secs) 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 - 54kgs x 12+10+8

Leg extensions - 39kgs x 30+30+30

Seated Upright Leg Press - 56.5kgs x 12+10+8

Seated Calf Raise - 70kgs x 12+10+8

Hip Adductor - 77.6kgs x 12+10+8

Hip Abductor - 77.6kgs x 12+10+8

Standing Calf Raise - 100kgs x 12+10+8
 
Wednesday 12 June 2019

Calories, macros and activity

MyFitnessPal • 2,346 kcals (699 kcals from 0% lager, macros from food only)

Carbs • 183
Protein • 191
Fat • 92

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 7,816 steps
 
Thursday 13 June 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 84
Sleep • 6:27hrs (in bed from 00:10 - 06:55)
Efficiency • 96%

Awake • 0:18
REM • 1:30 (23% of sleep time)
Light • 3:41 (57% of sleep time)
Deep • 1:15 (20% of sleep time)

Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 31 ms (max 137 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.8 per minute

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

Body weight @ 185.0lbs
 
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