mickc1965 training log

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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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) [emoji2]

Calories, macros and activity

MyFitnessPal • 1,462 kcals

Carbs • 62
Protein • 191
Fat • 49

Caffeine • ~400mg
Alcohol • 0

Apple Watch • 11,770 steps
 
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
 
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:
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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