mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,823 kcals

    Carbs • 119
    Protein • 127
    Fat • 62

    Caffeine • ~50mg
    Alcohol • 0

    Apple Watch • 9,626 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Friday 28 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 73

    Sleep Score • 84
    Sleep • 6:32hrs (in bed from 22:15 - 05:29)
    Efficiency • 90%

    Awake • 0:41
    REM • 1:23 (21% of sleep time)
    Light • 3:15 (50% of sleep time)
    Deep • 1:53 (29% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 52 bpm)
    Average Heart Rate Variability • 29 ms (max 107 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 14.1 per minute

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

    Body weight @ 184.0lbs
     
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 28 June 2019

    07:10hrs Weight training - target is in brackets below (sets x rep range) with 45-60 seconds rest between sets

    Diverging Lat Pulldown (4 x 8-12) - 68.2kgs x 12, 12, 12, 12

    Prone leg curls (4 x 8-12) - 56.3kgs x 12, 12, 11, 9

    Diverging Seated Row (4 x 8-12) - 68.3kgs x 12, 12, 12, 12

    Barbell Shrugs (4 x 8-12) - 155kgs x 12, 12, 12, 12

    Standing Calf Raise (4 x 8-12)- 113kgs x 12, 12, 12, 12

    Arm Curl Machine (4 x 8-12) - 45kgs x 12, 12, 12, 8

    Cable face pulls (4 x 8-12) - 41kgs x 12, 12, 12, 12


    12:00hrs Walking - 3.3 miles
     
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 28 June 2019

    Calories, macros and activity

    MyFitnessPal • 1,770 kcals

    Carbs • 115
    Protein • 189
    Fat • 62

    Caffeine • ~30mg
    Alcohol • 0

    Apple Watch • 9,508 steps
     
  5. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 69

    Sleep Score • 76
    Sleep • 5:21hrs (in bed from 00:30 - 06:31)
    Efficiency • 89%

    Awake • 0:38
    REM • 1:14 (23% of sleep time)
    Light • 2:46 (52% of sleep time)
    Deep • 1:21 (25% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 52 bpm)
    Average Heart Rate Variability • 32 ms (max 161 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 24.1 per minute

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

    Body weight @ 184.0lbs
     
  6. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 June 2019

    08:00hrs 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, 12

    Leg extensions (4 x 20) - 56.6kgs x 20, 20, 20, 20

    Converging Shoulder Press (4 x 8-12) - 46.1kgs x 12, 12, 12, 12

    Seated Upright Leg Press (4 x 8-12) - 81.2kgs x 12 ,12 ,12 ,12

    Toe Press (4 x AMRAP) - 81.2kgs x 25, 18, 15, 15

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

    Standing Calf Raise (4 x AMRAP)- 113kgs x 20, 15, 14, 13


    12:10hrs Walking - 1 mile
     
  7. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 June 2019

    Calories, macros and activity

    MyFitnessPal • 3,798 kcals (810 kcals from 0% lager, macros from food only)

    Carbs • 258
    Protein • 238
    Fat • 113

    Caffeine • ~0mg
    Alcohol • 0

    Apple Watch • 6,030 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Sunday 30 June 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 74

    Sleep Score • 86
    Sleep • 6:22hrs (in bed from 23:08 - 05:54)
    Efficiency • 94%

    Awake • 0:24
    REM • 1:38 (26% of sleep time)
    Light • 3:14 (51% of sleep time)
    Deep • 1:29 (23% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 52 bpm)
    Average Heart Rate Variability • 45 ms (max 217 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 15.0per minute

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

    Body weight @ 186.0lbs
     
  9. mickc1965

    mickc1965 Well-Known Member

    Sunday 30 June 2019

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

    Diverging Lat Pulldown (4 x 8-12) - 73kgs x 12, 12, 12, 10

    Prone leg curls (4 x 8-12) - 56.3kgs x 12, 12, 12, 10

    Diverging Seated Row (4 x 8-12) - 70.5kgs x 12, 12, 12, 9

    Barbell Shrugs (4 x AMRAP) - 150kgs x 20, 18, 15, 12

    Cable face pulls (4 x 8-12) - 45kgs x 12, 12, 12, 12

    Arm Curl Machine (4 x 8-12) - 45kgs x 12, 12, 10, 8


    13:00hrs Walking - 1.5 miles
     
  10. mickc1965

    mickc1965 Well-Known Member

    Sunday 30 June 2019

    Calories, macros and activity

    MyFitnessPal • 2,118 kcals (380 kcals from 0% cider, macros from food only)

    Carbs • 147
    Protein • 183
    Fat • 46

    Caffeine • ~40g
    Alcohol • 0

    Apple Watch • 6,030 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 01 July 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 75

    Sleep Score • 87
    Sleep • 7:00hrs (in bed from 22:26 - 06:27)
    Efficiency • 87%

    Awake • 1:01
    REM • 1:59 (28% of sleep time)
    Light • 3:05 (44% of sleep time)
    Deep • 1:55 (28% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 49 bpm)
    Average Heart Rate Variability • 32 ms (max 211 ms)
    Body Temperature deviation • -1.6°F
    Respiratory Rate • 13.8 per minute

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

    Body weight @ 186.0lbs
     
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 01 July 2019

    Weight training - due to recent poor sleep and low HRV readings for the last few days today has been taken as a rest day

    12:00hrs Walking - 3.25 miles

    Calories, macros and activity

    MyFitnessPal • 1,911 kcals

    Carbs • 116
    Protein • 202
    Fat • 71

    Caffeine • ~40mg
    Alcohol • 0

    Apple Watch • 9,209 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Tuesday 02 July 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 92
    Sleep • 7:36hrs (in bed from 22:13 - 06:30)
    Efficiency • 92%

    Awake • 0:40
    REM • 1:33 (25% of sleep time)
    Light • 3:57 (52% of sleep time)
    Deep • 2:05 (28% of sleep time)

    Average Resting Heart Rate • 52 bpm (min 49 bpm)
    Average Heart Rate Variability • 45 ms (max 105 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 14.9 per minute

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

    Body weight @ 184.8lbs
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 02 July 2019

    07:30hrs Weight training - target is in brackets below (sets x rep range) with 30-45 seconds rest (EMOM) between sets

    Flat BB bench (4 x 8-12) - 72.5kgs x 12, 12, 10, 9

    Leg extensions (4 x 20) - 59kgs x 20, 20, 20, 20

    Converging Shoulder Press (4 x 8-12) - 47.2kgs x 12, 12, 10, 9

    Seated Upright Leg Press (4 x 12-15) - 79kgs x 15 ,15 ,15 ,15

    Toe Press (4 x AMRAP) - 79kgs x 25, 20, 18, 15

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

    Standing Calf Raise (4 x AMRAP) - 113kgs x 25, 17, 15, 15


    12:00hrs Walking - 3.3 miles
     
    Last edited: Jul 3, 2019
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 02 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,925 kcals

    Carbs • 117
    Protein • 202
    Fat • 72

    Caffeine • ~40mg
    Alcohol • 0

    Apple Watch • 9,070 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 03 July 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 95
    Sleep • 7:26hrs (in bed from 22:03 - 06:00)
    Efficiency • 94%

    Awake • 0:30
    REM • 2:13 (30% of sleep time)
    Light • 3:27 (46% of sleep time)
    Deep • 1:46 (24% of sleep time)

    Average Resting Heart Rate • 52 bpm (min 49 bpm)
    Average Heart Rate Variability • 42 ms (max 176 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 14.6 per minute

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

    Body weight @ 183.4lbs
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 03 July 2019

    07:10hrs Weight training - target is in brackets below (sets x rep range) with 30-45 seconds rest (EMOM) between sets

    Diverging Lat Pulldown (4 x 8-12) - 73kgs x 12, 12, 12, 10

    Prone leg curls (4 x 8-12) - 56.3kgs x 12, 12, 12, 10

    Diverging Seated Row (4 x 8-12) - 70.5kgs x 12, 12, 12, 12

    Cable face pulls (4 x 8-12) - 50kgs x 12, 12, 12, 12

    Barbell Shrugs (4 x AMRAP) - 150kgs x 25, 18, 15, 12

    Arm Curl Machine (4 x 8-12) - 47.3kgs x 12, 12, 10, 8


    12:00hrs Walking - 3.3 miles
     
    Last edited: Jul 4, 2019
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 03 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,908 kcals

    Carbs • 118
    Protein • 199
    Fat • 71

    Caffeine • ~40mg
    Alcohol • 0

    Apple Watch • 9,801 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 04 July 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80

    Sleep Score • 89
    Sleep • 7:04hrs (in bed from 22:01 - 05:43)
    Efficiency • 92%

    Awake • 0:37
    REM • 1:35 (23% of sleep time)
    Light • 3:47 (53% of sleep time)
    Deep • 1:42 (24% of sleep time)

    Average Resting Heart Rate • 52 bpm (min 48 bpm)
    Average Heart Rate Variability • 48 ms (max 150 ms)
    Body Temperature deviation • -0.7°F
    Respiratory Rate • 14.0 per minute

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

    Body weight @ 183.6lbs
     
  20. mickc1965

    mickc1965 Well-Known Member

    Thursday 04 July 2019

    07:20hrs Weight training - target is in brackets below (sets x rep range) with 30-45 seconds rest (EMOM) between sets

    Flat BB bench (4 x 8-12) - 72.5kgs x 12, 12, 9, 8

    Leg extensions (4 x 25) - 59kgs x 25, 25, 20, 20

    Converging Shoulder Press (4 x 8-12) - 50kgs x 12, 12, 10, 9

    Seated Upright Leg Press (4 x 12-15) - 81.3kgs x 15 ,15 ,15 ,15

    Toe Press (4 x AMRAP) - 81.3kgs x 25, 20, 20, 15

    Tricep extension (4 x 8-12) - 70.4kgs x 12, 12 ,12 ,10

    Seated Calf Raise (4 x AMRAP) - 70kgs x 20, 18, 15, 13


    12:00hrs Walking - 3.4 miles
     

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