mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Saturday 03 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 85

    Sleep Score • 89
    Sleep • 6:30hrs (in bed from 22:02 - 05:12)
    Efficiency • 91%

    Awake • 0:39
    REM • 1:38 (25% of sleep time)
    Light • 3:29 (54% of sleep time)
    Deep • 1:23 (21% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 50 bpm)
    Average Heart Rate Variability • 28 ms (max 163 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 13.2 per minute

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

    Body weight @ 179.2lbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Saturday 03 August 2019

    06:00hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Leg extensions (4 x AMRAP) - 59kgs x 30, 26, 22, 20

    Pec Flies (3 x 8-12) - 86kgs x 12, 10, 8

    Rear Delt (pec fly machine) (3 x 8-12) - 79kgs x 12, 10, 8

    Lateral Raise (3 x 8-12) - 68kgs x 12, 10, 8

    Tricep extension (3 x AMRAP) - 59kgs x 27, 17, 12

    Standing Calf Raise (4 x AMRAP) - 113kgs x 32, 23, 18, 15
     
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 05 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 93
    Sleep • 8:00hrs (in bed from 22:05 - 06:41)
    Efficiency • 93%

    Awake • 0:36
    REM • 1:40 (21% of sleep time)
    Light • 5:19 (66% of sleep time)
    Deep • 1:01 (13% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 53 bpm)
    Average Heart Rate Variability • 27 ms (max 149 ms)
    Body Temperature deviation • +0.5°F
    Respiratory Rate • 13.6 per minute

    Influencing factors - Caffeine • ~240mg / Alcohol • 0 / binge eating

    Body weight @ 184.0lbs
     
  4. mickc1965

    mickc1965 Well-Known Member

    Monday 05 August 2019

    08:00hrs Walking (Treadmill) - 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 10-15) - 86kgs x 15, 10, 7

    Prone leg curls (3 x 10-15) - 64kgs x 15, 10, 8

    Diverging Seated Row (3 x 6-10) - 86kgs x 10, 8, 6

    DB Shrugs (3 x AMRAP) - 44kgs x 27, 21, 20

    Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 8

    Standing Calf Raise (4 x AMRAP) - 113kgs x 32, 24, 19, 15
     
  5. mickc1965

    mickc1965 Well-Known Member

    Tuesday 06 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 57

    Sleep Score • 74
    Sleep • 5:58hrs (in bed from 23:46 - 06:29)
    Efficiency • 89%

    Awake • 0:45
    REM • 1:13 (20% of sleep time)
    Light • 3:51 (65% of sleep time)
    Deep • 0:53 (15% of sleep time)

    The above is definitely incorrect as was awake a lot last night with things playing on my mind but I did not get up

    Average Resting Heart Rate • 71 bpm (min 63 bpm)
    Average Heart Rate Variability • 24 ms (max 96 ms)
    Body Temperature deviation • +0.7°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~60mg / Alcohol • 0 / binge eating

    Body weight @ 185.0lbs
     
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 06 August 2019

    07:50hrs Walking (Treadmill) - 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 10-15) - 86kgs x 15, 12, 10

    Rear Delt (pec fly machine) (3 x 10-15) - 79kgs x 15, 12, 10

    Leg extensions (4 x AMRAP) - 59kgs x 30, 27, 23, 20

    Lateral Raise (3 x 10-15) - 68kgs x 15, 12, 10

    Tricep extension (3 x AMRAP) - 59kgs x 28, 18, 12

    Seated Calf Raise (4 x AMRAP) - 70kgs x 33, 25, 22, 20
     
  7. mickc1965

    mickc1965 Well-Known Member

    Tuesday 06 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,480 kcals

    Carbs • 55
    Protein • 195
    Fat • 53

    Caffeine • ~20mg
    Alcohol • 0

    Apple Watch • 9,494 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 89

    Sleep Score • 91
    Sleep • 7:39hrs (in bed from 21:54 - 06:40)
    Efficiency • 87%

    Awake • 1:06
    REM • 1:43 (23% of sleep time)
    Light • 4:00 (52% of sleep time)
    Deep • 1:56 (25% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 35 ms (max 63 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.0 per minute

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

    Body weight @ 182.8lbs
     
  9. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 August 2019

    07:50hrs Walking (Treadmill) - 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 10-15) - 86kgs x 15, 11, 8

    Prone leg curls (3 x 10-15) - 64kgs x 15, 10, 8

    Diverging Seated Row (3 x 8-12) - 86kgs x 12, 10, 6

    DB Shrugs (3 x AMRAP) - 44kgs x 30, 23, 20

    Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 9

    Standing Calf Raise (4 x AMRAP) - 113kgs x 34, 25, 22, 17
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,485 kcals

    Carbs • 65
    Protein • 192
    Fat • 51

    Caffeine • ~30mg
    Alcohol • 0

    Apple Watch • 13,954 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 89

    Sleep Score • 90
    Sleep • 7:14hrs (in bed from 22:00 - 06:20)
    Efficiency • 87%

    Awake • 1:06
    REM • 1:25 (20% of sleep time)
    Light • 3:50 (53% of sleep time)
    Deep • 1:58 (27% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 51 bpm)
    Average Heart Rate Variability • 37 ms (max 122 ms)
    Body Temperature deviation • +0.2°F
    Respiratory Rate • 12.8 per minute

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

    Body weight @ 180.6lbs
     
  12. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 August 2019

    07:50hrs Walking (Treadmill)- 3 miles


    12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Leg extensions (4 x AMRAP) - 59kgs x 33, 26, 23, 20

    Pec Flies (3 x 15-20) - 86kgs x 20, 18, 12

    Rear Delt (pec fly machine) (3 x 10-15) - 86kgs x 15, 12, 10

    Dips (body weight) - 10, 10, 5

    Lateral Raise (3 x 15-20) - 68kgs x 20, 13, 10

    Tricep extension (3 x AMRAP) - 59kgs x 27, 18, 12

    Seated Calf Raise (4 x AMRAP) - 70kgs x 33, 26, 23, 21
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,520 kcals

    Carbs • 69
    Protein • 196
    Fat • 51

    Caffeine • ~30mg
    Alcohol • 0

    Apple Watch • 9,509 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Friday 09 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 87
    Sleep • 7:16hrs (in bed from 22:17 - 06:45, actually went to bed at 22:00)
    Efficiency • 86%

    Awake • 1:11
    REM • 1:40 (23% of sleep time)
    Light • 4:22 (60% of sleep time)
    Deep • 1:14 (17% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 52 bpm)
    Average Heart Rate Variability • 31 ms (max 87 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.2 per minute

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

    Body weight @ 179.0lbs
     
  15. mickc1965

    mickc1965 Well-Known Member

    Friday 09 August 2019

    07:55hrs Walking (treadmill) - 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 10-15) - 86kgs x 15, 12, 8

    Prone leg curls (3 x 10-15) - 64kgs x 15, 11, 8

    Diverging Seated Row (3 x 8-12) - 86kgs x 12, 10, 6

    DB Shrugs (3 x AMRAP) - 44kgs x 30, 23, 20

    Seated Calf Raise (4 x AMRAP) - 70kgs x 33, 28, 25, 21

    Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 10
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 09 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,718 kcals

    Carbs • 117
    Protein • 185
    Fat • 67

    Caffeine • ~280mg
    Alcohol • 0

    Apple Watch • 9,689 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Saturday 10 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 69

    Sleep Score • 69
    Sleep • 4:53hrs (in bed from 01:31 - 06:53)
    Efficiency • 91%

    Awake • 0:28
    REM • 1:05 (22% of sleep time)
    Light • 2:22 (49% of sleep time)
    Deep • 1:26 (29% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 53 bpm)
    Average Heart Rate Variability • 26 ms (max 56 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~280mg / Alcohol • 0 /

    Body weight @ 180.0lbs

    Weight training - none today due to late night waiting for the AA to change my wheel due to a flat tyre and couldn’t crack the wheel nuts with the stupid wheel brace that Audi supply you with plus had to go clothes shopping for upcoming holiday (21 August)

    Calories, macros and activity

    MyFitnessPal • 1,462 kcals

    Carbs • 62
    Protein • 191
    Fat • 49

    Caffeine • ~400mg
    Alcohol • 0

    Apple Watch • 11,770 steps
     
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 79

    Sleep Score • 81
    Sleep • 6:13hrs (in bed from 21:49 - 05:29)
    Efficiency • 81%

    Awake • 1:26
    REM • 1:27 (23% of sleep time)
    Light • 2.53 (46% of sleep time)
    Deep • 1:53 (21% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 51 bpm)
    Average Heart Rate Variability • 32 ms (max 97 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~400mg / Alcohol • 0 /

    Body weight @ 179.0lbs
     
  19. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 August 2019

    07:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Pec Flies (3 x 15-20) - 86kgs x 20, 18, 13

    Rear Delt (pec fly machine) (3 x 15-20) - 86kgs x 20, 15, 11

    Leg extensions (4 x AMRAP) - 59kgs x 30, 28, 25, 21

    Standing Calf Raise (4 x AMRAP) - 113kgs x 33, 25, 23, 19

    BW Dips (3 x 6-10) - 10, 8, 6

    Lateral Raise (3 x 15-20) - 68kgs x 20, 17, 12

    Tricep extension (3 x AMRAP) - 59kgs x 30, 17, 12

    Walking (treadmill) - 1.5 miles
     
    Last edited: Aug 13, 2019
  20. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,465 kcals

    Carbs • 65
    Protein • 192
    Fat • 48

    Caffeine • ~350mg
    Alcohol • 0

    Apple Watch • 17,726 steps
     

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