mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Friday 26 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,897 kcals

    Carbs • 109
    Protein • 243
    Fat • 56

    Caffeine • ~200mg
    Alcohol • 0

    Apple Watch • 8,073 steps
     
  2. mickc1965

    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
     
  3. mickc1965

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    Saturday 27 July 2019

    Calories, macros and activity

    MyFitnessPal • 3,875 kcals (2,293 kcals from alcohol and 218 from no alcohol beer, macros below from food only)

    Carbs • 67
    Protein • 174
    Fat • 46

    Caffeine • ~260mg
    Alcohol • 0

    Apple Watch • 5,410 steps
     
  5. mickc1965

    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
     
  6. mickc1965

    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
     
  7. mickc1965

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    Monday 29 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,617 kcals

    Carbs • 70
    Protein • 219
    Fat • 51

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 8,792 steps
     
  9. mickc1965

    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
     
  10. mickc1965

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    Tuesday 30 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,656 kcals

    Carbs • 72
    Protein • 225
    Fat • 52

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 9,906 steps
     
  12. mickc1965

    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
     
  13. mickc1965

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    Wednesday 31 July 2019

    Calories, macros and activity

    MyFitnessPal • 1,678 kcals

    Carbs • 73
    Protein • 224
    Fat • 54

    Caffeine • ~30mg
    Alcohol • 0

    Apple Watch • 8,938 steps
     
  15. mickc1965

    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
     
  16. mickc1965

    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
     
  17. mickc1965

    mickc1965 Well-Known Member

    Thursday 01 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,658 kcals

    Carbs • 73
    Protein • 221
    Fat • 53

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 8,516 steps
     
  18. mickc1965

    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
     
  19. mickc1965

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    Friday 02 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,650 kcals

    Carbs • 72
    Protein • 221
    Fat • 53

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 8,829 steps
     

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