mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 05 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 86
Sleep • 6:51hrs (in bed from 22:03 - 06:00)
Efficiency • 86%
Awake • 1:05
REM • 1:19 (19% of sleep time)
Light • 3:52 (56% of sleep time)
Deep • 1:40 (25% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 42 ms (max 153 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 182.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 86
Sleep • 6:51hrs (in bed from 22:03 - 06:00)
Efficiency • 86%
Awake • 1:05
REM • 1:19 (19% of sleep time)
Light • 3:52 (56% of sleep time)
Deep • 1:40 (25% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 42 ms (max 153 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 182.6lbs
mickc1965
Well-Known Member
Friday 05 July 2019
07:00hrs 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) - 75.2kgs x 12, 12, 10, 8
Prone leg curls (4 x 8-12) - 59kgs x 12, 11, 10, 8
Diverging Seated Row (4 x 8-12) - 73kgs x 12, 12, 10, 8
Cable face pulls (4 x 8-12) - 54kgs x 12, 11, 10, 9
Barbell Shrugs (4 x AMRAP) - 150kgs x 20, 18, 15, 14
Arm Curl Machine (4 x 8-12) - 50kgs x 12, 11, 10, 8
12:00hrs Walking - 3.5 miles
07:00hrs 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) - 75.2kgs x 12, 12, 10, 8
Prone leg curls (4 x 8-12) - 59kgs x 12, 11, 10, 8
Diverging Seated Row (4 x 8-12) - 73kgs x 12, 12, 10, 8
Cable face pulls (4 x 8-12) - 54kgs x 12, 11, 10, 9
Barbell Shrugs (4 x AMRAP) - 150kgs x 20, 18, 15, 14
Arm Curl Machine (4 x 8-12) - 50kgs x 12, 11, 10, 8
12:00hrs Walking - 3.5 miles
mickc1965
Well-Known Member
Saturday 06 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 57
Sleep Score • 67
Sleep • 4:37hrs (in bed from 22:19 - 03:26)
Efficiency • 90%
Awake • 0:29
REM • 0:28 (10% of sleep time)
Light • 2:49 (61% of sleep time)
Deep • 1:20 (29% of sleep time)
Average Resting Heart Rate • 59 bpm (min 55 bpm)
Average Heart Rate Variability • 67 ms (max 250 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 16.4 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 181.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 57
Sleep Score • 67
Sleep • 4:37hrs (in bed from 22:19 - 03:26)
Efficiency • 90%
Awake • 0:29
REM • 0:28 (10% of sleep time)
Light • 2:49 (61% of sleep time)
Deep • 1:20 (29% of sleep time)
Average Resting Heart Rate • 59 bpm (min 55 bpm)
Average Heart Rate Variability • 67 ms (max 250 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 16.4 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 /
Body weight @ 181.6lbs
mickc1965
Well-Known Member
Saturday 06 July 2019
07:00hrs 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) - 75kgs x 12, 10, 9, 6
Leg extensions (4 x 25) - 59kgs x 25, 25, 25, 20
Converging Shoulder Press (4 x 8-12) - 52.3kgs x 12, 11, 10, 9
Seated Upright Leg Press (4 x 12-15) - 86kgs x 15 ,15 ,15 ,15
Toe Press (4 x AMRAP) - 86kgs x 25, 22, 20, 18
Tricep extension (4 x 12-15) - 64kgs x 15, 14, 13, 12
Standing Calf Raise (4 x AMRAP) - 113kgs x 25, 19, 17, 15
10:00hrs Walking - 1.6 miles
07:00hrs 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) - 75kgs x 12, 10, 9, 6
Leg extensions (4 x 25) - 59kgs x 25, 25, 25, 20
Converging Shoulder Press (4 x 8-12) - 52.3kgs x 12, 11, 10, 9
Seated Upright Leg Press (4 x 12-15) - 86kgs x 15 ,15 ,15 ,15
Toe Press (4 x AMRAP) - 86kgs x 25, 22, 20, 18
Tricep extension (4 x 12-15) - 64kgs x 15, 14, 13, 12
Standing Calf Raise (4 x AMRAP) - 113kgs x 25, 19, 17, 15
10:00hrs Walking - 1.6 miles
Last edited:
mickc1965
Well-Known Member
Saturday 06 July 2019
MyFitnessPal • 4,125 kcals (of which 3,224 was alcohol, macros below from food only)
Carbs • 37
Protein • 152
Fat • 16
Caffeine • ~0mg
Alcohol • 3,224 kcals
Apple Watch • 11,265 steps
This would have been my 28th Wedding Anniversary and is my first since Ali passed, also went to an all day festival hence the little amount of food and high amount of alcohol.
MyFitnessPal • 4,125 kcals (of which 3,224 was alcohol, macros below from food only)
Carbs • 37
Protein • 152
Fat • 16
Caffeine • ~0mg
Alcohol • 3,224 kcals
Apple Watch • 11,265 steps
This would have been my 28th Wedding Anniversary and is my first since Ali passed, also went to an all day festival hence the little amount of food and high amount of alcohol.
Last edited:
mickc1965
Well-Known Member
Sunday 07 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 34
Sleep Score • 78
Sleep • 6:18hrs (in bed from 02:11 - 08:39)
Efficiency • 98%
Awake • 0:09
REM • 2:39 (42% of sleep time)
Light • 2:27 (39% of sleep time)
Deep • 1:12 (19% of sleep time)
Average Resting Heart Rate • 84 bpm (min 75 bpm)
Average Heart Rate Variability • 11 ms (max 16 ms)
Body Temperature deviation • +2.2°F
Respiratory Rate • 15.2 per minute
Influencing factors - Caffeine • ~0mg / Alcohol • 11 pints of cider and 375ml of Tawny Port /
Body weight @ 181.6lbs
Weight training - no training today due to yesterdays alcohol consumption
12:45hrs Walking - 3.45 miles
Calories, macros and activity
Did not track calories as went to a family celebration and ate just party food
Caffeine • ~0mg
Alcohol • 0
Apple Watch • 9,891 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 34
Sleep Score • 78
Sleep • 6:18hrs (in bed from 02:11 - 08:39)
Efficiency • 98%
Awake • 0:09
REM • 2:39 (42% of sleep time)
Light • 2:27 (39% of sleep time)
Deep • 1:12 (19% of sleep time)
Average Resting Heart Rate • 84 bpm (min 75 bpm)
Average Heart Rate Variability • 11 ms (max 16 ms)
Body Temperature deviation • +2.2°F
Respiratory Rate • 15.2 per minute
Influencing factors - Caffeine • ~0mg / Alcohol • 11 pints of cider and 375ml of Tawny Port /
Body weight @ 181.6lbs
Weight training - no training today due to yesterdays alcohol consumption
12:45hrs Walking - 3.45 miles
Calories, macros and activity
Did not track calories as went to a family celebration and ate just party food
Caffeine • ~0mg
Alcohol • 0
Apple Watch • 9,891 steps
mickc1965
Well-Known Member
Monday 08 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 92
Sleep • 8:52hrs (in bed from 20:30 - 06:43)
Efficiency • 87%
Awake • 1:21
REM • 1:34 (18% of sleep time)
Light • 5:36 (63% of sleep time)
Deep • 1:41 (19% of sleep time)
Average Resting Heart Rate • 62 bpm (min 53 bpm)
Average Heart Rate Variability • 40 ms (max 134 ms)
Body Temperature deviation • +1.4°F
Respiratory Rate • 14.9 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 / unhealthy eating
Weight training - no training today as heavy drinking on Saturday (11 pints of cider and half a bottle of port) and poor sleep and yesterday was poor eating at family party, woke this morning feeling quite rough (stomach wise)
08:00hrs Walking - 2 miles
Calories, macros and activity
MyFitnessPal • 1,892 kcals
Carbs • 154
Protein • 190
Fat • 57
Caffeine • ~100mg
Alcohol • 0
Apple Watch • 6,787 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 92
Sleep • 8:52hrs (in bed from 20:30 - 06:43)
Efficiency • 87%
Awake • 1:21
REM • 1:34 (18% of sleep time)
Light • 5:36 (63% of sleep time)
Deep • 1:41 (19% of sleep time)
Average Resting Heart Rate • 62 bpm (min 53 bpm)
Average Heart Rate Variability • 40 ms (max 134 ms)
Body Temperature deviation • +1.4°F
Respiratory Rate • 14.9 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 / unhealthy eating
Weight training - no training today as heavy drinking on Saturday (11 pints of cider and half a bottle of port) and poor sleep and yesterday was poor eating at family party, woke this morning feeling quite rough (stomach wise)
08:00hrs Walking - 2 miles
Calories, macros and activity
MyFitnessPal • 1,892 kcals
Carbs • 154
Protein • 190
Fat • 57
Caffeine • ~100mg
Alcohol • 0
Apple Watch • 6,787 steps
mickc1965
Well-Known Member
Tuesday 09 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 71
Sleep Score • 74
Sleep • 5:09hrs (in bed from 23:44 - 05:37)
Efficiency • 88%
Awake • 0:44
REM • 0:53 (17% of sleep time)
Light • 3:06 (60% of sleep time)
Deep • 1:09 (23% of sleep time)
Average Resting Heart Rate • 53 bpm (min 50 bpm)
Average Heart Rate Variability • 38 ms (max 146 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~100mg / Alcohol • 0 /
Body weight @ 183.4lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 71
Sleep Score • 74
Sleep • 5:09hrs (in bed from 23:44 - 05:37)
Efficiency • 88%
Awake • 0:44
REM • 0:53 (17% of sleep time)
Light • 3:06 (60% of sleep time)
Deep • 1:09 (23% of sleep time)
Average Resting Heart Rate • 53 bpm (min 50 bpm)
Average Heart Rate Variability • 38 ms (max 146 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~100mg / Alcohol • 0 /
Body weight @ 183.4lbs
mickc1965
Well-Known Member
Tuesday 09 July 2019
07:30hrs 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) - 76.4kgs x 12, 11, 10, 9
Prone leg curls (4 x 8-12) - 60.1kgs x 12, 11, 9, 8
Diverging Seated Row (4 x 8-12) - 75.3kgs x 12, 11, 10, 8
Cable face pulls (4 x 8-12) - 59kgs x 12, 11, 10, 9
Barbell Shrugs (4 x AMRAP) - 150kgs x 22, 20, 16, 14
Arm Curl Machine (4 x 8-12) - 51.1kgs x 12, 11, 10, 9
08:40hrs Walking - 1 mile
12:00 hrs Walking - 3.2 miles
07:30hrs 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) - 76.4kgs x 12, 11, 10, 9
Prone leg curls (4 x 8-12) - 60.1kgs x 12, 11, 9, 8
Diverging Seated Row (4 x 8-12) - 75.3kgs x 12, 11, 10, 8
Cable face pulls (4 x 8-12) - 59kgs x 12, 11, 10, 9
Barbell Shrugs (4 x AMRAP) - 150kgs x 22, 20, 16, 14
Arm Curl Machine (4 x 8-12) - 51.1kgs x 12, 11, 10, 9
08:40hrs Walking - 1 mile
12:00 hrs Walking - 3.2 miles
mickc1965
Well-Known Member
Wednesday 10 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 86
Sleep • 6:46hrs (in bed from 22:13 - 05:29)
Efficiency • 93%
Awake • 0:30
REM • 1:20 (20% of sleep time)
Light • 3:35 (53% of sleep time)
Deep • 1:50 (27% of sleep time)
Average Resting Heart Rate • 53 bpm (min 51 bpm)
Average Heart Rate Variability • 38 ms (max 151 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 181.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 86
Sleep • 6:46hrs (in bed from 22:13 - 05:29)
Efficiency • 93%
Awake • 0:30
REM • 1:20 (20% of sleep time)
Light • 3:35 (53% of sleep time)
Deep • 1:50 (27% of sleep time)
Average Resting Heart Rate • 53 bpm (min 51 bpm)
Average Heart Rate Variability • 38 ms (max 151 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 181.6lbs
mickc1965
Well-Known Member
Wednesday 10 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) - 75kgs x 12, 10, 9, 8
Leg extensions (4 x 25) - 59kgs x 25, 25, 25, 23
Converging Shoulder Press (4 x 8-12) - 54kgs x 12, 11, 9, 8
Seated Upright Leg Press (4 x 12-15) - 93kgs x 15 ,15 ,15 ,15
Toe Press (4 x AMRAP) - 93kgs x 25, 22, 20, 18
Tricep extension (4 x 15-20) - 59kgs x 20, 18, 15, 12
Seated Calf Raise (4 x AMRAP) - 70kgs x 23, 20, 18, 16
08:45hrs Walking - 0.9 miles
12:00hrs Walking - 3.0 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) - 75kgs x 12, 10, 9, 8
Leg extensions (4 x 25) - 59kgs x 25, 25, 25, 23
Converging Shoulder Press (4 x 8-12) - 54kgs x 12, 11, 9, 8
Seated Upright Leg Press (4 x 12-15) - 93kgs x 15 ,15 ,15 ,15
Toe Press (4 x AMRAP) - 93kgs x 25, 22, 20, 18
Tricep extension (4 x 15-20) - 59kgs x 20, 18, 15, 12
Seated Calf Raise (4 x AMRAP) - 70kgs x 23, 20, 18, 16
08:45hrs Walking - 0.9 miles
12:00hrs Walking - 3.0 miles
mickc1965
Well-Known Member
Thursday 11 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 85
Sleep • 6:27hrs (in bed from 23:40 - 06:31)
Efficiency • 94%
Awake • 0:42
REM • 1:42 (27% of sleep time)
Light • 3:29 (54% of sleep time)
Deep • 1:15 (19% of sleep time)
Average Resting Heart Rate • 54 bpm (min 51 bpm)
Average Heart Rate Variability • 32 ms (max 123 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 / binge eating
Body weight @ 184.0lbs (not sure where the 2.4lbs increase from yesterday came from)
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 85
Sleep • 6:27hrs (in bed from 23:40 - 06:31)
Efficiency • 94%
Awake • 0:42
REM • 1:42 (27% of sleep time)
Light • 3:29 (54% of sleep time)
Deep • 1:15 (19% of sleep time)
Average Resting Heart Rate • 54 bpm (min 51 bpm)
Average Heart Rate Variability • 32 ms (max 123 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 / binge eating
Body weight @ 184.0lbs (not sure where the 2.4lbs increase from yesterday came from)
mickc1965
Well-Known Member
Thursday 11 July 2019
07:30hrs 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) - 79kgs x 12, 10, 9, 8
Prone leg curls (4 x 8-12) - 61.3kgs x 12, 10, 9, 8
Diverging Seated Row (4 x 8-12) - 76.4kgs x 12, 11, 9, 8
Cable face pulls (4 x 8-12) - 59kgs x 12, 11, 9, 8
Barbell Shrugs (4 x AMRAP) - 150kgs x 23, 20, 16, 14
Arm Curl Machine (4 x 8-12) - 52.2kgs x 12, 11, 10, 8
12:00hrs Walking - 3.2 miles
07:30hrs 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) - 79kgs x 12, 10, 9, 8
Prone leg curls (4 x 8-12) - 61.3kgs x 12, 10, 9, 8
Diverging Seated Row (4 x 8-12) - 76.4kgs x 12, 11, 9, 8
Cable face pulls (4 x 8-12) - 59kgs x 12, 11, 9, 8
Barbell Shrugs (4 x AMRAP) - 150kgs x 23, 20, 16, 14
Arm Curl Machine (4 x 8-12) - 52.2kgs x 12, 11, 10, 8
12:00hrs Walking - 3.2 miles
mickc1965
Well-Known Member
Friday 12 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 87
Sleep • 6:51hrs (in bed from 21:57 - 05:24)
Efficiency • 92%
Awake • 0:35
REM • 1:58 (29% of sleep time)
Light • 3:32 (51% of sleep time)
Deep • 1:21 (20% of sleep time)
Average Resting Heart Rate • 54 bpm (min 51 bpm)
Average Heart Rate Variability • 33 ms (max 90 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 183.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 87
Sleep • 6:51hrs (in bed from 21:57 - 05:24)
Efficiency • 92%
Awake • 0:35
REM • 1:58 (29% of sleep time)
Light • 3:32 (51% of sleep time)
Deep • 1:21 (20% of sleep time)
Average Resting Heart Rate • 54 bpm (min 51 bpm)
Average Heart Rate Variability • 33 ms (max 90 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 183.6lbs