mickc1965 training log
- Thread starter mickc1965
- Start date
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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:
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
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
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
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:
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
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
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
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