mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 14 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 88
Sleep • 7:10hrs (in bed from 22:42 - 06:31)
Efficiency • 92%
Awake • 0:39
REM • 1:24 (20% of sleep time)
Light • 4:30 (63% of sleep time)
Deep • 1:15 (17% of sleep time)
Average Resting Heart Rate • 54 bpm (min 48 bpm)
Average Heart Rate Variability • 41 ms (max 186 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~270mg / Alcohol • 0 / binge eating (birthday chocolate)
Body weight @ 185.4lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 88
Sleep • 7:10hrs (in bed from 22:42 - 06:31)
Efficiency • 92%
Awake • 0:39
REM • 1:24 (20% of sleep time)
Light • 4:30 (63% of sleep time)
Deep • 1:15 (17% of sleep time)
Average Resting Heart Rate • 54 bpm (min 48 bpm)
Average Heart Rate Variability • 41 ms (max 186 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~270mg / Alcohol • 0 / binge eating (birthday chocolate)
Body weight @ 185.4lbs
mickc1965
Well-Known Member
Friday 14 June 2019
Activity
07:40hrs Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Flat BB bench - 67.5kgs x 12+10+8
Pec Dec - 64kgs x 12+10+8
Diverging Seated Row - 75.3kgs x 12+10+8
Converging Shoulder Press - 45kgs x 12+10+5
Diverging Lat Pulldown - 76.3kgs x 12+10+8
Lateral Raise - 54kgs x 12+10+8
Barbell Shrugs - 140kgs x 12+10+8
Arm Curls (machine) - 46.1kgs x 12+10+8
Tricep extension (machine) - 74.1kgs x 12+10+8
12:20hrs Walking - 1.7 miles
Activity
07:40hrs Weight training - target is 30 reps in 3 sets with 15 seconds rest between sets
Flat BB bench - 67.5kgs x 12+10+8
Pec Dec - 64kgs x 12+10+8
Diverging Seated Row - 75.3kgs x 12+10+8
Converging Shoulder Press - 45kgs x 12+10+5
Diverging Lat Pulldown - 76.3kgs x 12+10+8
Lateral Raise - 54kgs x 12+10+8
Barbell Shrugs - 140kgs x 12+10+8
Arm Curls (machine) - 46.1kgs x 12+10+8
Tricep extension (machine) - 74.1kgs x 12+10+8
12:20hrs Walking - 1.7 miles
mickc1965
Well-Known Member
Saturday 15 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 66
Sleep Score • 89
Sleep • 7:05hrs (in bed from 23:17 - 06:56)
Efficiency • 85%
Awake • 1:17
REM • 1:35 (22% of sleep time)
Light • 4:11 (58% of sleep time)
Deep • 1:28 (20% of sleep time)
Average Resting Heart Rate • 70 bpm (min 63 bpm)
Average Heart Rate Variability • 51 ms (max 156 ms)
Body Temperature deviation • +0.6°F
Respiratory Rate • 16.6 per minute
Influencing factors - Caffeine • ~470mg / Alcohol • 0 / binge eating (approx 4K calories of chocolate before bed)
Body weight @ 188.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 66
Sleep Score • 89
Sleep • 7:05hrs (in bed from 23:17 - 06:56)
Efficiency • 85%
Awake • 1:17
REM • 1:35 (22% of sleep time)
Light • 4:11 (58% of sleep time)
Deep • 1:28 (20% of sleep time)
Average Resting Heart Rate • 70 bpm (min 63 bpm)
Average Heart Rate Variability • 51 ms (max 156 ms)
Body Temperature deviation • +0.6°F
Respiratory Rate • 16.6 per minute
Influencing factors - Caffeine • ~470mg / Alcohol • 0 / binge eating (approx 4K calories of chocolate before bed)
Body weight @ 188.0lbs
mickc1965
Well-Known Member
Saturday 15 June 2019
Activity
08:30hrs 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 20 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 - 55.1kgs x 12+10+8
Leg extensions - 45kgs x 20+20+20
Seated Upright Leg Press - 59kgs x 12+10+8
Toe Press - 93kgs 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
Activity
08:30hrs 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 20 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 - 55.1kgs x 12+10+8
Leg extensions - 45kgs x 20+20+20
Seated Upright Leg Press - 59kgs x 12+10+8
Toe Press - 93kgs 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
Last edited:
mickc1965
Well-Known Member
Sunday 16 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 90
Sleep Score • 92
Sleep • 7:36hrs (in bed from 23:41 - 07:47)
Efficiency • 94%
Awake • 0:30
REM • 2:03 (27% of sleep time)
Light • 4:09 (55% of sleep time)
Deep • 1:23 (18% of sleep time)
Average Resting Heart Rate • 58 bpm (min 53 bpm)
Average Heart Rate Variability • 54 ms (max 125 ms)
Body Temperature deviation • 0°F
Respiratory Rate • 15.6 per minute
Influencing factors - Caffeine • ~70mg / Alcohol • 0 /
Body weight @ 189.2lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 90
Sleep Score • 92
Sleep • 7:36hrs (in bed from 23:41 - 07:47)
Efficiency • 94%
Awake • 0:30
REM • 2:03 (27% of sleep time)
Light • 4:09 (55% of sleep time)
Deep • 1:23 (18% of sleep time)
Average Resting Heart Rate • 58 bpm (min 53 bpm)
Average Heart Rate Variability • 54 ms (max 125 ms)
Body Temperature deviation • 0°F
Respiratory Rate • 15.6 per minute
Influencing factors - Caffeine • ~70mg / Alcohol • 0 /
Body weight @ 189.2lbs
mickc1965
Well-Known Member
Sunday 16 June 2019
Activity
Weight training - planned rest day
Walking - 2.7 miles
Calories, macros and activity
Went off the rails today as went to family for my birthday tea and then complete chocolate binge when I got home with all the chocolate that was bought for me
Apple Watch • 10,311 steps
Activity
Weight training - planned rest day
Walking - 2.7 miles
Calories, macros and activity
Went off the rails today as went to family for my birthday tea and then complete chocolate binge when I got home with all the chocolate that was bought for me
Apple Watch • 10,311 steps
mickc1965
Well-Known Member
Monday 17 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 92
Sleep • 8:23hrs (in bed from 22:10 - 07:05)
Efficiency • 94%
Awake • 0:32
REM • 1:32 (18% of sleep time)
Light • 5:39 (68% of sleep time)
Deep • 1:11 (14% of sleep time)
Average Resting Heart Rate • 64 bpm (min 59 bpm)
Average Heart Rate Variability • 45 ms (max 171 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~260mg / Alcohol • 0 / binge eating
Body weight @ 193.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 92
Sleep • 8:23hrs (in bed from 22:10 - 07:05)
Efficiency • 94%
Awake • 0:32
REM • 1:32 (18% of sleep time)
Light • 5:39 (68% of sleep time)
Deep • 1:11 (14% of sleep time)
Average Resting Heart Rate • 64 bpm (min 59 bpm)
Average Heart Rate Variability • 45 ms (max 171 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~260mg / Alcohol • 0 / binge eating
Body weight @ 193.0lbs
mickc1965
Well-Known Member
Monday 17 June 2019
Activity
12:00hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Flat BB bench - 70kgs x 12+10+8
Pec Dec - 68kgs x 12+10+8
Converging Shoulder Press - 45kgs x 12+10+8
Lateral Raise - 59kgs x 12+10+8
Tricep extension (machine) - 75.3kgs x 12+10+8
12:40hrs Walking - 1 mile
Activity
12:00hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Flat BB bench - 70kgs x 12+10+8
Pec Dec - 68kgs x 12+10+8
Converging Shoulder Press - 45kgs x 12+10+8
Lateral Raise - 59kgs x 12+10+8
Tricep extension (machine) - 75.3kgs x 12+10+8
12:40hrs Walking - 1 mile
mickc1965
Well-Known Member
Tuesday 18 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 91
Sleep • 7:28hrs (in bed from 22:20 - 06:23)
Efficiency • 93%
Awake • 0:34
REM • 1:56 (26% of sleep time)
Light • 4:33 (61% of sleep time)
Deep • 0:59 (13% of sleep time)
Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 53 ms (max 117 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~150mg / Alcohol • 0 /
Body weight @ 191.2lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 91
Sleep • 7:28hrs (in bed from 22:20 - 06:23)
Efficiency • 93%
Awake • 0:34
REM • 1:56 (26% of sleep time)
Light • 4:33 (61% of sleep time)
Deep • 0:59 (13% of sleep time)
Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 53 ms (max 117 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~150mg / Alcohol • 0 /
Body weight @ 191.2lbs
mickc1965
Well-Known Member
Tuesday 18 June 2019
07:30hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Diverging Seated Row - 77.6kgs x 12+10+8
Diverging Lat Pulldown - 77.6kgs x 12+10+8
Barbell Shrugs - 145kgs x 12+10+8
Cable face pulls - 41kgs x 12+10+8
Arm Curls (machine) - 47.3kgs x 12+10+8
12:00hrs Walking - 2 miles
07:30hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Diverging Seated Row - 77.6kgs x 12+10+8
Diverging Lat Pulldown - 77.6kgs x 12+10+8
Barbell Shrugs - 145kgs x 12+10+8
Cable face pulls - 41kgs x 12+10+8
Arm Curls (machine) - 47.3kgs x 12+10+8
12:00hrs Walking - 2 miles
mickc1965
Well-Known Member
Wednesday 19 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 91
Sleep • 7:21hrs (in bed from 22:01 - 06:01)
Efficiency • 92%
Awake • 0:38
REM • 2:08 (29% of sleep time)
Light • 4:05 (56% of sleep time)
Deep • 1:08 (15% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 32 ms (max 110 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~220mg / Alcohol • 0 /
Body weight @ 188.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 91
Sleep • 7:21hrs (in bed from 22:01 - 06:01)
Efficiency • 92%
Awake • 0:38
REM • 2:08 (29% of sleep time)
Light • 4:05 (56% of sleep time)
Deep • 1:08 (15% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 32 ms (max 110 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~220mg / Alcohol • 0 /
Body weight @ 188.0lbs
mickc1965
Well-Known Member
Wednesday 19 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 20 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 - 56.3kgs x 12+10+8
Leg extensions - 52kgs x 20+20+20
Seated Upright Leg Press - 66kgs 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 - 107kgs x 12+10+8
12:00hrs Walking - 1.7 miles
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 20 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 - 56.3kgs x 12+10+8
Leg extensions - 52kgs x 20+20+20
Seated Upright Leg Press - 66kgs 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 - 107kgs x 12+10+8
12:00hrs Walking - 1.7 miles
Last edited:
mickc1965
Well-Known Member
Thursday 20 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 90
Sleep • 7:08hrs (in bed from 21:54 - 05:19)
Efficiency • 96%
Awake • 0:17
REM • 1:48 (25% of sleep time)
Light • 3:39 (51% of sleep time)
Deep • 1:40 (24% of sleep time)
Average Resting Heart Rate • 55 bpm (min 52 bpm)
Average Heart Rate Variability • 40 ms (max 81 ms)
Body Temperature deviation • -0.7F
Respiratory Rate • 13.8 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 187.4lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 90
Sleep • 7:08hrs (in bed from 21:54 - 05:19)
Efficiency • 96%
Awake • 0:17
REM • 1:48 (25% of sleep time)
Light • 3:39 (51% of sleep time)
Deep • 1:40 (24% of sleep time)
Average Resting Heart Rate • 55 bpm (min 52 bpm)
Average Heart Rate Variability • 40 ms (max 81 ms)
Body Temperature deviation • -0.7F
Respiratory Rate • 13.8 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 187.4lbs
mickc1965
Well-Known Member
Thursday 20 June 2019
Activity
07:00hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Flat BB bench - 72.5kgs x 12+10+8
Pec Dec - 69.1kgs x 12+10+8
Converging Shoulder Press - 46.1kgs x 12+10+8
Lateral Raise - 60.1kgs x 12+10+8
Tricep extension (machine) - 77kgs x 12+10+6
12:00hrs Walking - 2.3 miles
Activity
07:00hrs Weight training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Flat BB bench - 72.5kgs x 12+10+8
Pec Dec - 69.1kgs x 12+10+8
Converging Shoulder Press - 46.1kgs x 12+10+8
Lateral Raise - 60.1kgs x 12+10+8
Tricep extension (machine) - 77kgs x 12+10+6
12:00hrs Walking - 2.3 miles