mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Saturday 27 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 85
Sleep Score • 89
Sleep • 6:50hrs (in bed from 23:32 - 07:00)
Efficiency • 92%
Awake • 0:38
REM • 1:35 (23% of sleep time)
Light • 3:18 (49% of sleep time)
Deep • 1:56 (28% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 31 ms (max 109 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~200mg / Alcohol • 0 /
Body weight @ 184.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 85
Sleep Score • 89
Sleep • 6:50hrs (in bed from 23:32 - 07:00)
Efficiency • 92%
Awake • 0:38
REM • 1:35 (23% of sleep time)
Light • 3:18 (49% of sleep time)
Deep • 1:56 (28% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 31 ms (max 109 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~200mg / Alcohol • 0 /
Body weight @ 184.6lbs
mickc1965
Well-Known Member
Saturday 27 July 2019
08:52hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Leg extensions (4 x 20-25) - 59kgs x 25, 25, 25, 15
Pec Flies (3 x 8-12) - 66kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 66kgs x 12, 12, 12
Toe Press (4 x AMRAP) - 93kgs x 30, 25, 23, 20
Lateral Raise (3 x 8-12) - 64kgs x 12, 10, 9
Tricep extension (3 x 15-20) - 61.3kgs x 20, 17, 15
08:52hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Leg extensions (4 x 20-25) - 59kgs x 25, 25, 25, 15
Pec Flies (3 x 8-12) - 66kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 66kgs x 12, 12, 12
Toe Press (4 x AMRAP) - 93kgs x 30, 25, 23, 20
Lateral Raise (3 x 8-12) - 64kgs x 12, 10, 9
Tricep extension (3 x 15-20) - 61.3kgs x 20, 17, 15
mickc1965
Well-Known Member
Sunday 28 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 48
Sleep Score • 75
Sleep • 5:40hrs (in bed from 02:08 - 08:14)
Efficiency • 75%
Awake • 0:25
REM • 1:48 (32% of sleep time)
Light • 2:03 (36% of sleep time)
Deep • 1:48 (32% of sleep time)
Average Resting Heart Rate • 81 bpm (min 73 bpm)
Average Heart Rate Variability • 17 ms (max 29 ms)
Body Temperature deviation • +1.5°F
Respiratory Rate • 16.4 per minute
Influencing factors - Caffeine • ~340mg / Alcohol • 5 pints, 2 glasses of red wine and half bottle of port /
Weight training - No training today as went away for the weekend
Calories, macros and activity
MyFitnessPal • 2,211 kcals
Carbs • 169
Protein • 158
Fat • 96
Caffeine • ~560mg
Alcohol • 0
Apple Watch • 8,772 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 48
Sleep Score • 75
Sleep • 5:40hrs (in bed from 02:08 - 08:14)
Efficiency • 75%
Awake • 0:25
REM • 1:48 (32% of sleep time)
Light • 2:03 (36% of sleep time)
Deep • 1:48 (32% of sleep time)
Average Resting Heart Rate • 81 bpm (min 73 bpm)
Average Heart Rate Variability • 17 ms (max 29 ms)
Body Temperature deviation • +1.5°F
Respiratory Rate • 16.4 per minute
Influencing factors - Caffeine • ~340mg / Alcohol • 5 pints, 2 glasses of red wine and half bottle of port /
Weight training - No training today as went away for the weekend
Calories, macros and activity
MyFitnessPal • 2,211 kcals
Carbs • 169
Protein • 158
Fat • 96
Caffeine • ~560mg
Alcohol • 0
Apple Watch • 8,772 steps
mickc1965
Well-Known Member
Monday 29 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 94
Sleep Score • 94
Sleep • 7:53hrs (in bed from 22:11 - 06:39)
Efficiency • 93%
Awake • 0:35
REM • 2:15 (29% of sleep time)
Light • 3:28 (44% of sleep time)
Deep • 2:09 (27% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 42 ms (max 141 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~560mg / Alcohol • 0 /
Body weight @ 186.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 94
Sleep Score • 94
Sleep • 7:53hrs (in bed from 22:11 - 06:39)
Efficiency • 93%
Awake • 0:35
REM • 2:15 (29% of sleep time)
Light • 3:28 (44% of sleep time)
Deep • 2:09 (27% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 42 ms (max 141 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~560mg / Alcohol • 0 /
Body weight @ 186.0lbs
mickc1965
Well-Known Member
Monday 29 July 2019
08:15hrs Walking - 2.5 miles
12:10hrs 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, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 9, 7
Diverging Seated Row (3 x 8-12) - 79kgs x 12, 10, 8
DB Shrugs (3 x AMRAP) - 44kgs x 22, 20, 20
Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 7
Standing Calf Raise (3 x AMRAP) - 113kgs x 30, 23, 18
08:15hrs Walking - 2.5 miles
12:10hrs 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, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 9, 7
Diverging Seated Row (3 x 8-12) - 79kgs x 12, 10, 8
DB Shrugs (3 x AMRAP) - 44kgs x 22, 20, 20
Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 7
Standing Calf Raise (3 x AMRAP) - 113kgs x 30, 23, 18
mickc1965
Well-Known Member
Tuesday 30 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep Score • 91
Sleep • 7:58hrs (in bed from 21:51 - 06:31)
Efficiency • 92%
Awake • 0:41
REM • 2:11 (28% of sleep time)
Light • 4:19 (54% of sleep time)
Deep • 1:27 (18% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 38 ms (max 160 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 183.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep Score • 91
Sleep • 7:58hrs (in bed from 21:51 - 06:31)
Efficiency • 92%
Awake • 0:41
REM • 2:11 (28% of sleep time)
Light • 4:19 (54% of sleep time)
Deep • 1:27 (18% of sleep time)
Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 38 ms (max 160 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.5 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 183.0lbs
mickc1965
Well-Known Member
Tuesday 30 July 2019
08:10hrs Walking - 3 miles
12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Pec Flies (3 x 8-12) - 73kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 73kgs x 12, 10, 9
Leg extensions (4 x AMRAP) - 59kgs x 30, 25, 22, 20
Lateral Raise (3 x 8-12) - 65kgs x 12, 10, 8
Tricep extension (3 x AMRAP) - 59kgs x 25, 18, 14
Seated Calf Raise (4 x AMRAP) - 70kgs x 28, 23, 20, 17
08:10hrs Walking - 3 miles
12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Pec Flies (3 x 8-12) - 73kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 73kgs x 12, 10, 9
Leg extensions (4 x AMRAP) - 59kgs x 30, 25, 22, 20
Lateral Raise (3 x 8-12) - 65kgs x 12, 10, 8
Tricep extension (3 x AMRAP) - 59kgs x 25, 18, 14
Seated Calf Raise (4 x AMRAP) - 70kgs x 28, 23, 20, 17
mickc1965
Well-Known Member
Wednesday 31 July 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep Score • 88
Sleep • 7:25hrs (in bed from 22:00 - 06:07)
Efficiency • 91%
Awake • 0:41
REM • 1:29 (20% of sleep time)
Light • 4:11 (56% of sleep time)
Deep • 1:44 (24% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 54 ms (max 146 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 15.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 181.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 88
Sleep Score • 88
Sleep • 7:25hrs (in bed from 22:00 - 06:07)
Efficiency • 91%
Awake • 0:41
REM • 1:29 (20% of sleep time)
Light • 4:11 (56% of sleep time)
Deep • 1:44 (24% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 54 ms (max 146 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 15.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 181.6lbs
mickc1965
Well-Known Member
Wednesday 31 July 2019
08:00hrs Walking - 3 miles
12:10hrs 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, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 10, 7
Diverging Seated Row (3 x 8-12) - 79kgs x 12, 10, 8
DB Shrugs (3 x AMRAP) - 44kgs x 25, 22, 20
Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 8
Standing Calf Raise (4 x AMRAP) - 113kgs x 30, 23, 18, 15
08:00hrs Walking - 3 miles
12:10hrs 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, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 10, 7
Diverging Seated Row (3 x 8-12) - 79kgs x 12, 10, 8
DB Shrugs (3 x AMRAP) - 44kgs x 25, 22, 20
Arm Curl Machine (3 x 8-12) - 54kgs x 12, 10, 8
Standing Calf Raise (4 x AMRAP) - 113kgs x 30, 23, 18, 15
mickc1965
Well-Known Member
Thursday 01 August 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep Score • 92
Sleep • 7:26hrs (in bed from 23:09 - 07:00)
Efficiency • 95%
Awake • 0:24
REM • 1:39 (22% of sleep time)
Light • 4:04 (55% of sleep time)
Deep • 1:43 (23% of sleep time)
Average Resting Heart Rate • 54 bpm (min 52 bpm)
Average Heart Rate Variability • 31 ms (max 75 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 181.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep Score • 92
Sleep • 7:26hrs (in bed from 23:09 - 07:00)
Efficiency • 95%
Awake • 0:24
REM • 1:39 (22% of sleep time)
Light • 4:04 (55% of sleep time)
Deep • 1:43 (23% of sleep time)
Average Resting Heart Rate • 54 bpm (min 52 bpm)
Average Heart Rate Variability • 31 ms (max 75 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 181.6lbs
mickc1965
Well-Known Member
Thursday 01 August 2019
08:00hrs Walking - 3 miles
12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Pec Flies (3 x 8-12) - 79kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 79kgs x 12, 10, 8
Leg extensions (4 x AMRAP) - 59kgs x 30, 25, 22, 20
Lateral Raise (3 x 8-12) - 66kgs x 12, 10, 8
Tricep extension (3 x AMRAP) - 59kgs x 27, 18, 15
Seated Calf Raise (4 x AMRAP) - 70kgs x 32, 24, 20, 18
08:00hrs Walking - 3 miles
12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets
Pec Flies (3 x 8-12) - 79kgs x 12, 12, 12
Rear Delt (pec fly machine) (3 x 8-12) - 79kgs x 12, 10, 8
Leg extensions (4 x AMRAP) - 59kgs x 30, 25, 22, 20
Lateral Raise (3 x 8-12) - 66kgs x 12, 10, 8
Tricep extension (3 x AMRAP) - 59kgs x 27, 18, 15
Seated Calf Raise (4 x AMRAP) - 70kgs x 32, 24, 20, 18
mickc1965
Well-Known Member
Friday 02 August 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 93
Sleep • 7:27hrs (in bed from 22:04 - 06:43)
Efficiency • 86%
Awake • 1:12
REM • 2:13 (30% of sleep time)
Light • 3:16 (44% of sleep time)
Deep • 1:58 (26% of sleep time)
Average Resting Heart Rate • 54 bpm (min 49 bpm)
Average Heart Rate Variability • 27 ms (max 73 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 / binge eating
Body weight @ 179.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 93
Sleep • 7:27hrs (in bed from 22:04 - 06:43)
Efficiency • 86%
Awake • 1:12
REM • 2:13 (30% of sleep time)
Light • 3:16 (44% of sleep time)
Deep • 1:58 (26% of sleep time)
Average Resting Heart Rate • 54 bpm (min 49 bpm)
Average Heart Rate Variability • 27 ms (max 73 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 / binge eating
Body weight @ 179.6lbs
mickc1965
Well-Known Member
Friday 02 August 2019
08:05hrs Walking - 3 miles
12:10hrs Weight training - .target is in brackets below (sets x rep range) with 30 seconds rest between sets
Diverging Lat Pulldown (3 x 8-12) - 86kgs x 12, 10, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 10, 8
Diverging Seated Row (3 x 6-10) - 86kgs x 10, 7, 5
DB Shrugs (3 x AMRAP) - 44kgs x 25, 22, 20
Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 8
Toe Press (4 x AMRAP) - 93kgs x 33, 27, 22, 21
08:05hrs Walking - 3 miles
12:10hrs Weight training - .target is in brackets below (sets x rep range) with 30 seconds rest between sets
Diverging Lat Pulldown (3 x 8-12) - 86kgs x 12, 10, 8
Prone leg curls (3 x 8-12) - 64kgs x 12, 10, 8
Diverging Seated Row (3 x 6-10) - 86kgs x 10, 7, 5
DB Shrugs (3 x AMRAP) - 44kgs x 25, 22, 20
Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 8
Toe Press (4 x AMRAP) - 93kgs x 33, 27, 22, 21