mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,910 kcals

    Carbs • 116
    Protein • 202
    Fat • 71

    Caffeine • ~50mg
    Alcohol • 0

    Apple Watch • 8,026 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Friday 21 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 85
    Sleep • 7:06hrs (in bed from 22:03 - 05:58)
    Efficiency • 90%

    Awake • 0:49
    REM • 1:35 (22% of sleep time)
    Light • 4:07 (58% of sleep time)
    Deep • 1:24 (20% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 52 bpm)
    Average Heart Rate Variability • 32 ms (max 90 ms)
    Body Temperature deviation • -0.6°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~50mg / Alcohol • 0 /

    Body weight @ 185.6lbs
     
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 21 June 2019

    Activity

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

    Diverging Seated Row - 79kgs x 12+10+8

    Diverging Lat Pulldown - 79kgs x 12+10+6+2

    Barbell Shrugs - 150kgs x 12+10+8

    Cable face pulls - 45kgs x 12+10+8

    Arm Curls (machine) - 50kgs x 12+8+6+4


    12:00hrs Walking - 2.2 miles
     
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 21 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,926 kcals

    Carbs • 118
    Protein • 203
    Fat • 71

    Caffeine • ~50mg
    Alcohol • 0

    Apple Watch • 7,527 steps
     
  5. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 74

    Sleep Score • 79
    Sleep • 5:14hrs (in bed from 22:05 - 03:08)
    Efficiency • 94%

    Awake • 0:18
    REM • 1:05 (21% of sleep time)
    Light • 2:57 (56% of sleep time)
    Deep • 1:12 (23% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 54 bpm)
    Average Heart Rate Variability • 36 ms (max 115 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 14.1 per minute

    Influencing factors - Caffeine • ~50mg / Alcohol • 0 /

    Body weight @ 185.4lbs
     
  6. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 June 2019

    Activity

    06:00hrs Weight training - target is 4 sets of 8-12reps with 45-60 seconds (calves 15 secs) rest between sets (leg extension will be 4 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, 10, 8

    Leg extensions - 52kgs x 20,20,20,20

    Seated Upright Leg Press - 66kgs x 12,12,12,12

    Toe Press - 93kgs x 12+12+12+12

    Hip Adductor - 73kgs x 12,12,12,12

    Hip Abductor - 66kgs x 12,12,12,12

    Standing Calf Raise - 107kgs x 12+12+12+12


    19:00hrs Walking - 1.1 miles
     
    Last edited: Jun 25, 2019
  7. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,884 kcals

    Carbs • 114
    Protein • 198
    Fat • 70

    Caffeine • ~30mg
    Alcohol • 0

    Apple Watch • 6,482 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Sunday 23 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 91
    Sleep • 7:01hrs (in bed from 22:10 - 05:39)
    Efficiency • 94%

    Awake • 0:27
    REM • 1:35 (23% of sleep time)
    Light • 3:56 (56% of sleep time)
    Deep • 1:30 (21% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 54 bpm)
    Average Heart Rate Variability • 33 ms (max 126 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~30mg / Alcohol • 0 /

    Body weight @ 185.0lbs
     
  9. mickc1965

    mickc1965 Well-Known Member

    Sunday 23 June 2019

    Activity

    7:30hrs Weight training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets

    Flat BB bench - 72.5kgs x 12,12,10,5

    Pec Dec - 68kgs x 12,12,10,10

    Converging Shoulder Press - 45kgs x 12,12,10,10

    Lateral Raise - 59kgs x 12,12,12,12

    Tricep extension (machine) - 68kgs x 12,12,12,12


    17:00hrs Walking - 1.4 miles
     
    Last edited: Jun 25, 2019
  10. mickc1965

    mickc1965 Well-Known Member

    Sunday 23 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,927 kcals

    Carbs • 117
    Protein • 204
    Fat • 72

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 7,966 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 24 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 88
    Sleep • 7:06hrs (in bed from 21:51 - 06:00)
    Efficiency • 87%

    Awake • 1:02
    REM • 1:59 (28% of sleep time)
    Light • 4:04 (57% of sleep time)
    Deep • 1:03 (15% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 51 bpm)
    Average Heart Rate Variability • 31 ms (max 116 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 14.0 per minute

    Influencing factors - Caffeine • ~20mg / Alcohol • 0 /

    Body weight @ 184.8lbs
     
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 24 June 2019

    Activity

    07:10hrs Weight Training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets

    Diverging Lat Pulldown - 66kgs x 12,12,12,12

    Diverging Seated Row - 66kgs x 12,12,12,12

    Barbell Shrugs - 150kgs x 12,12,12,12

    Cable face pulls - 41kgs x 12,12,12,12

    Arm Curls (machine) - 45kgs x 12,12,9,8


    12:00hrs Walking - 2 miles
    17:45 hrs Walking - 1.2 miles
     
    Last edited: Jun 25, 2019
  13. mickc1965

    mickc1965 Well-Known Member

    Monday 24 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,908 kcals

    Carbs • 115
    Protein • 201
    Fat • 71

    Caffeine • ~50mg
    Alcohol • 0

    Apple Watch • 8,983 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80

    Sleep Score • 82
    Sleep • 6:04hrs (in bed from 22:06 - 04:45)
    Efficiency • 91%

    Awake • 0:35
    REM • 1:20 (22% of sleep time)
    Light • 2:48 (47% of sleep time)
    Deep • 1:54 (31% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 51 bpm)
    Average Heart Rate Variability • 43 ms (max 177 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 14.8 per minute

    Influencing factors - Caffeine • ~50mg / Alcohol • 0 /

    Body weight @ 185.2lbs
     
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 June 2019

    Activity

    07:00hrs weight Training - target is 4 sets of 8-12reps with 45-60 seconds rest between sets (leg extension will be 4 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 12,12,10,9

    Leg extensions - 54.3kgs x 20,20,20,20

    Seated Upright Leg Press (S7) - 73kgs x 12,12,12,12

    Seated Calf Raise - 70kgs x 12,12,12,12

    Hip Adductor - 79kgs x 12,12,12,12

    Hip Abductor - 68.3kgs x 12,12,12,12

    Standing Calf Raise - 113kgs x 12,12,12,12


    13:10hrs Treadmill Walking - 2 miles
     
  16. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,693 kcals

    Carbs • 135
    Protein • 190
    Fat • 43

    Caffeine • ~70mg
    Alcohol • 0

    Apple Watch • 9,156 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 73

    Sleep Score • 77
    Sleep • 5:45hrs (in bed from 22:42 - 05:45
    Efficiency • 84%

    Awake • 1:06
    REM • 1:12 (21% of sleep time)
    Light • 3:20 (58% of sleep time)
    Deep • 1:13 (21% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 54 bpm)
    Average Heart Rate Variability • 39 ms (max 150 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 15.1 per minute

    Influencing factors - Caffeine • ~70mg / Alcohol • 0 /

    Body weight @ 185.2lbs
     
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 June 2019

    Activity

    Weight training - had a poor nights sleep so decided to have a day off

    12:00hrs Walking - 2 miles

    Calories, macros and activity

    MyFitnessPal • 1,831 kcals

    Carbs • 117
    Protein • 194
    Fat • 65

    Caffeine • ~40mg
    Alcohol • 0

    Apple Watch • 6,598 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 71 (woke again at 3:30am)

    Sleep Score • 70
    Sleep • 5:28hrs (in bed from 22:13 - 05:31)
    Efficiency • 75%

    Awake • 1:50
    REM • 1:05 (20% of sleep time)
    Light • 2:55 (53% of sleep time)
    Deep • 1:27 (27% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 30 ms (max 109 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 14.6 per minute

    Influencing factors - Caffeine • ~40mg / Alcohol • 0 / binge eating

    Body weight @ 183.6lbs
     
  20. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 June 2019

    Activity

    07:00hrs Weight training - target is in brackets below (sets x rep range) with 45-60 seconds rest between sets

    Flat BB bench (4 x 8-12) - 70kgs x 12, 12, 12, 9

    Leg extensions (4 x 20) - 55.4kgs x 20, 20, 20, 20

    Converging Shoulder Press (4 x 8-12) - 45kgs x 12, 12, 12, 12

    Seated Upright Leg Press (4 x 8-12) - 79kgs x 12 ,12 ,12 ,12

    Seated Calf Raise (4 x 8-12) - 75kgs x 12, 12, 12 ,12

    Tricep extension (4 x 8-12) - 69.3kgs x 12, 12 ,12 ,12


    12:10hrs Walking - 2.2 miles
     

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