mickc1965 training log

Friday 12 July 2019

07:15hrs 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) - 77.5kgs x 12, 10, 8, 6

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

Converging Shoulder Press (4 x 8-12) - 55.1kgs x 12, 10, 9, 8

Seated Upright Leg Press (4 x 15-20) - 93kgs x 20 ,18 ,15 ,10

Toe Press (4 x AMRAP) - 93kgs x 25, 25, 22, 21

Tricep extension (4 x 15-20) - 59kgs x 20, 18, 16, 14

Seated Calf Raise (4 x AMRAP) - 70kgs x 25, 22, 18, 16


08:20hrs Walking - 2 miles
12:00hrs Walking - 2 miles
 
Friday 12 July 2019

Calories, macros and activity

MyFitnessPal • 1,837 kcals

Carbs • 115
Protein • 194
Fat • 67

Caffeine • ~20mg
Alcohol • 0

Apple Watch • 10,779 steps
 
Saturday 13 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 81

Sleep Score • 87
Sleep • 7:09hrs (in bed from 22:05 - 06:31)
Efficiency • 85%

Awake • 1:16
REM • 1:29 (21% of sleep time)
Light • 4:07 (58% of sleep time)
Deep • 1:32 (21% of sleep time)

Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 32 ms (max 85 ms)
Body Temperature deviation • ?0.0°F
Respiratory Rate • 14.1 per minute

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

Body weight @ 182.4lbs
 
Saturday 13 July 2019

Weight training - none today, felt absolutely exhausted on waking and then had to collect my daughters stuff from her Uni accommodation, think moving forward rather than do 4 sets per muscle group at or within 2 reps of failure 3x per week I will now do 2 sets one workout, 3 sets next and then 4 sets (at or within 2 reps of failure), rinse and repeat


17:00hrs Walking - 3.4 miles


Calories, macros and activity

MyFitnessPal • 1,833 kcals

Carbs • 106
Protein • 195
Fat • 70

Caffeine • 0mg
Alcohol • 0

Apple Watch • 11,701 steps
 
Sunday 14 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 80

Sleep Score • 85
Sleep • 6:09hrs (in bed from 21:59 - 05:10)
Efficiency • 86%

Awake • 1:02
REM • 1:33 (25% of sleep time)
Light • 3:06 (51% of sleep time)
Deep • 1:29 (24% of sleep time)

Average Resting Heart Rate • 52 bpm (min 29 bpm)
Average Heart Rate Variability • 30 ms (max 91 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.8 per minute

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

Body weight @ 181.6lbs
 
Sunday 14 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 (2 x 8-12) - 81.2kgs x 12, 10

Prone leg curls (2 x 8-12) - 62.4kgs x 12, 10

Diverging Seated Row (2 x 8-12) - 77.6kgs x 12, 10

Cable face pulls (2 x 8-12) - 68kgs x 12, 10

Barbell Shrugs (2 x AMRAP) - 150kgs x 25, 20

Arm Curl Machine (2 x 8-12) - 54kgs x 12, 11
 
Monday 15 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 79

Sleep Score • 92
Sleep • 7:46hrs (in bed from 22:14 - 06:31)
Efficiency • 94%

Awake • 0:31
REM • 1:45 (23% of sleep time)
Light • 4:50 (62% of sleep time)
Deep • 1:10 (15% of sleep time)

Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 29 ms (max 162 ms)
Body Temperature deviation • +0.6°F
Respiratory Rate • 15.6 per minute

Influencing factors - Caffeine • ~130mg / Alcohol • 0 / binge eating
 
Monday 15 July 2019

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

Flat BB bench (2 x 8-12) - 77.5kgs x 12, 11

Leg extensions (2 x 25) - 59kgs x 25, 25

Converging Shoulder Press (2 x 8-12) - 56.3kgs x 12, 10

Seated Upright Leg Press (2 x 15-20) - 93kgs x 20 ,18

Toe Press (2 x AMRAP) - 93kgs x 25, 25

Tricep extension (2 x 15-20) - 59kgs x 20, 18

Seated Calf Raise (2 x AMRAP) - 70kgs x 25, 22


12:00hrs Walking - 3.2 miles
 
Issues with shoulder again, will probably take this week off training and when I resume I will drop both bench and shoulder press and do isolation exercises for both pecs and delts
 
Tuesday 23 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 88

Sleep Score • 81
Sleep • 6:36 (in bed from 22:26 - 05:47)
Efficiency • 90%

Awake • 0:44
REM • 1:25 (22% of sleep time)
Light • 3:23 (51% of sleep time)
Deep • 1:47 (27% of sleep time)

Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 51 ms (max 183 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.5 per minute

Influencing factors - Caffeine • ~140mg / Alcohol • 0 / binge eating

Body weight @ 193.0lbs
 
Tuesday 23 July 2019

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

Leg extensions (3 x 20-25) - 59kgs x 25, 25, 25

Pec Flies (3 x 8-12) - 52kgs x 12, 12, 10

Rear Delt (pec fly machine) (3 x 8-12) - 52kgs x 12, 12, 12

Lateral Raise (3 x 8-12) - 59kgs x 12, 12, 12

Toe Press (3 x AMRAP) - 93kgs x 25, 25, 25

Tricep extension (3 x 15-20) - 59kgs x 20, 18, 15

Standing Calf Raise (3 x AMRAP) - 113kgs x 25, 20 17


08:30hrs Walking - 1.8 miles
12:00 hrs Walking - 2.1 miles
 
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Tuesday 23 July 2019

Calories, macros and activity

MyFitnessPal • 1,560 kcals

Carbs • 51
Protein • 184
Fat • 69

Caffeine • ~20mg
Alcohol • 0

Apple Watch • 10,696 steps
 
Wednesday 24 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 88

Sleep Score • 93
Sleep • 8:06hrs (in bed from 22:02 - 06:56)
Efficiency • 91%

Awake • 0:47
REM • 1:31 (19% of sleep time)
Light • 4:29 (55% of sleep time)
Deep • 2:06 (26% of sleep time)

Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 39 ms (max 128 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.0 per minute

Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
 
Wednesday 24 July 2019

08:00hrs Weight training - target is in brackets below (sets x rep range) with 30-45 seconds rest (EMOM) between sets

Diverging Lat Pulldown (3 x 8-12) - 81.2kgs x 12, 10, 8

Prone leg curls (3 x 8-12) - 62.4kgs x 12, 9, 8

Diverging Seated Row (3 x 8-12) - 77.6kgs x 12, 10, 8

Barbell Shrugs (3 x AMRAP) - 150kgs x 25, 20, 15

Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 7


12:00hrs Walking - 3 miles
 
Wednesday 24 July 2019

Calories, macros and activity

MyFitnessPal • 1,545 kcals

Carbs • 57
Protein • 172
Fat • 70

Caffeine • ~30mg
Alcohol • 0

Apple Watch • 9,597 steps
 
Thursday 25 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep Score • 82
Sleep • 6:18hrs (in bed from 23:16 - 06:36)
Efficiency • 86%

Awake • 1:02
REM • 1:23 (22% of sleep time)
Light • 3:20 (53% of sleep time)
Deep • 1:34 (25% of sleep time)

Average Resting Heart Rate • 55 bpm (min 52 bpm)
Average Heart Rate Variability • 33 ms (max 83 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.1 per minute

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

Body weight @ 186.0lbs
 
Thursday 25 July 2019

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

Pec Flies (3 x 8-12) - 59kgs x 12, 12, 12

Rear Delt (pec fly machine) (3 x 8-12) - 59kgs x 12, 12, 12

Leg extensions (4 x 20-25) - 59kgs x 25, 25, 25, 15

Toe Press (3 x AMRAP) - 93kgs x 30, 26, 25

Lateral Raise (3 x 8-12) - 61.2kgs x 12, 12, 9

Seated Calf Raise (3 x AMRAP) - 70kgs x 25, 22, 16

Tricep extension (3 x 15-20) - 61.3kgs x 20, 17, 12


08:30hrs Walking - 1.7 miles
12:00 hrs Walking - 1.5 miles
 
Thursday 25 July 2019

Calories, macros and activity

MyFitnessPal • 1,584 kcals

Carbs • 63
Protein • 187
Fat • 65

Caffeine • ~10mg
Alcohol • 0

Apple Watch • 9,292 steps
 
Friday 26 July 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 91

Sleep Score • 90
Sleep • 7:17hrs (in bed from 22:20 - 06:30)
Efficiency • 89%

Awake • 0:53
REM • 1:57 (27% of sleep time)
Light • 3:30 (48% of sleep time)
Deep • 1:49 (25% of sleep time)

Average Resting Heart Rate • 54 bpm (min 51 bpm)
Average Heart Rate Variability • 31 ms (max 79 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.5 per minute

Influencing factors - Caffeine • ~10mg / Alcohol • 0 /

Body weight @ 184.0lbs
 
Friday 26 July 2019

08:00hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

Diverging Lat Pulldown (3 x 8-12) - 82.4kgs x 12, 10, 7

Prone leg curls (3 x 8-12) - 62.4kgs x 12, 10, 8

Diverging Seated Row (3 x 8-12) - 77.6kgs x 12, 10, 8

DB Shrugs (3 x AMRAP) - 44kgs x 20, 20, 20

Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 7

13:00hrs Walking - 2.15 miles
 
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