Monday 12 August 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 75 Sleep Score • 80 Sleep • 6:02hrs (in bed from 22:15 - 05:10) Efficiency • 87% Woke at 4 and struggled from then on as woke stuffed up and a bit of a cough, did a lot of tidying the house including the bedroom so wondered if it’s to do with disturbing dust etc, will see how it goes Awake • 0:52 REM • 1:13 (20% of sleep time) Light • 2:39 (44% of sleep time) Deep • 2:09 (36% of sleep time) Average Resting Heart Rate • 55 bpm (min 50 bpm) Average Heart Rate Variability • 40 ms (max 59 ms) Body Temperature deviation • -0.7°F Respiratory Rate • 12.2 per minute Influencing factors - Caffeine • ~350mg / Alcohol • 0 / Body weight @ 177.2lbs - 2.2lbs away from what I want to weigh when I leave for the cruise on 21 August, intend to drop to 173/4 if I can and then increase calories to 2000 - 2500 by reintroducing carbs
Monday 12 August 2019 07:30hrs Walking (treadmill) - 4 miles 12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets Diverging Seated Row (3 x 8-12) - 86kgs x 12, 10, 7 Prone leg curls (3 x 10-15) - 64kgs x 15, 12, 8 Lat Pulldown (3 x 8-12) - 73kgs x 12, 10, 6 DB Shrugs (3 x AMRAP) - 44kgs x 30, 25, 21 Seated Calf Raise (4 x AMRAP) - 70kgs x 35, 30, 26, 22 Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 9
Monday 12 August 2019 Calories, macros and activity MyFitnessPal • 1,473 kcals Carbs • 62 Protein • 193 Fat • 50 Caffeine • ~330mg Alcohol • 0 Apple Watch • 11,722 steps
Tuesday 13 August 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 84 Sleep Score • 92 Sleep • 7:21hrs (in bed from 21:58 - 06:14) Efficiency • 89% Awake • 0:55 REM • 1:45 (24% of sleep time) Light • 3:18 (45% of sleep time) Deep • 2:17 (31% of sleep time) Average Resting Heart Rate • 53 bpm (min 47 bpm) Average Heart Rate Variability •34 ms (max 73 ms) Body Temperature deviation • -0.9°F Respiratory Rate • 12.8 per minute Influencing factors - Caffeine • ~330mg / Alcohol • 0 / Body weight @ 176.6lbs
Tuesday 13 August 2019 07:30hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets Pec Flies machine (3 x 15-20) - 86kgs x 20, 18, 15 Rear Delts on pec fly machine (3 x 15-20) - 86kgs x 20, 16, 12 Leg extensions (3 x AMRAP) - 59kgs x 32, 29, 25 BW Dips (3 x 6-10) - 10, 8, 6 Standing Calf Raise (3 x AMRAP) - 113kgs x 35, 26, 23 Lateral Raise machine (3 x 15-20) - 68kgs x 20, 18, 12 Tricep extension machine (3 x AMRAP) - 64kgs x 25, 16, 12 12:00hrs Walking - 3 miles
Tuesday 13 August 2019 Calories, macros and activity MyFitnessPal • 1,501 kcals Carbs • 68 Protein • 194 Fat • 50 Caffeine • ~240mg Alcohol • 0 Apple Watch • 9,491 steps
Wednesday 14 August 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 87 Sleep Score • 94 Sleep • 8:03hrs (in bed from 22:01 - 06:43) Efficiency • 93% Awake • 0:39 REM • 1:59 (25% of sleep time) Light • 4:23 (54% of sleep time) Deep • 1:40 (21% of sleep time) Average Resting Heart Rate • 53 bpm (min 49 bpm) Average Heart Rate Variability • 33 ms (max 127 ms) Body Temperature deviation • -0.4°F Respiratory Rate • 13.1 per minute Influencing factors - Caffeine • ~240mg / Alcohol • 0 / Body weight @ 176.6lbs Weight training - no training today as car didn’t come back from its service in time plus felt very tired this morning despite a good nights sleep Walking - 1 mile (rained most of the day) Calories, macros and activity MyFitnessPal • 1,459 kcals Carbs • 59 Protein • 193 Fat • 50 Caffeine • ~230mg Alcohol • 0 Apple Watch • 5,965 steps
Thursday 15 August 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 90 Sleep Score • 92 Sleep • 7:27hrs (in bed from 22:05 - 06:52) Efficiency • 85% Awake • 1:19 REM • 2:09 (29% of sleep time) Light • 2:49 (38% of sleep time) Deep • 2:29 (33% of sleep time) Average Resting Heart Rate • 51 bpm (min 46 bpm) Average Heart Rate Variability • 37 ms (max 62 ms) Body Temperature deviation • 0.0°F Respiratory Rate • 13.2 per minute Influencing factors - Caffeine • ~230mg / Alcohol • 0 / Body weight @ 175.8 lbs Weight training - No weight training again today as too busy at work due to next weeks holiday Calories, macros and activity MyFitnessPal • 1,466 kcals Carbs • 61 Protein • 192 Fat • 50 Caffeine • ~410mg Alcohol • 0 Apple Watch • 5,749 steps
Friday 16 August 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 64 Sleep Score • 58 Sleep • 3:31hrs (in bed from 22:02 - 02:32) actually woke at 1:15 Efficiency • 79% Awake • 0:56 REM • 0:34 (16% of sleep time) Light • 1:12 (34% of sleep time) Deep • 1:45 (50% of sleep time) Average Resting Heart Rate • 53 bpm (min 50 bpm) Average Heart Rate Variability • 34 ms (max 76 ms) Body Temperature deviation • -1.0°F Respiratory Rate • 12.8 per minute Influencing factors - Caffeine • ~410mg / Alcohol • 0 / binge eating Body weight @ 175.8lbs Weight training - no training again due to work and lack of sleep Calories, macros and activity MyFitnessPal • 1,466 kcals Carbs • 63 Protein • 191 Fat • 49 Caffeine • ~230mg Alcohol • 0 Apple Watch • 4,425 steps
Monday 02 September 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 80 Sleep Score • 85 Sleep • 7:15hrs (in bed from 22:13 - 06:43) Efficiency • 85% Awake • 1:14 REM • 1:41 (23% of sleep time) Light • 4:44 (65% of sleep time) Deep • 0:49 (12% of sleep time) Average Resting Heart Rate • 61 bpm (min 52 bpm) Average Heart Rate Variability • 31 ms (max 75 ms) Body Temperature deviation • -0.3°F Respiratory Rate • 13.5 per minute Influencing factors - Caffeine • ~400mg / Alcohol • 0 / binge eating Body weight @ 188.0lbs
Monday 02 September 2019 12:00hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets Flat BB bench (2 x 8-12) - 65kgs x 12, 10 Face Pull with raise (2 x 8-12) - 23kgs x 12, 10 Lateral Raise machine (2 x 15-20) - 68kgs x 20, 15 Leg extensions (2 x AMRAP) - 59kgs x 32, 28 Tricep extension machine (2 x AMRAP) - 64kgs x 23, 16 Seated Calf Raise (2 x AMRAP) - 80kgs x 25, 20
Not at the moment, will be training 6 days a week loosely based on Push / Pull and DogCrapp - days 1 and 2 will be 2 sets, 3 and 4 will be 3 sets and 5 and 6 being 4 sets, with day 7 off then rinse and repeat. I have got 3 weeks of training then having Lens Replacement Surgery so may have to have some time off depending on what the Consultant says. Enjoying this method of training but will probably revert back to myo reps at some point later in the year / early 2020
Tuesday 03 September 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 82 Sleep Score • 90 Sleep • 7:13hrs (in bed from 22:26 - 06:22) Efficiency • 91% Awake • 0:43 REM • 1:39 (23% of sleep time) Light • 4:27 (62% of sleep time) Deep • 1:06 (15% of sleep time) Average Resting Heart Rate • 60 bpm (min 55 bpm) Average Heart Rate Variability • 32 ms (max 94 ms) Body Temperature deviation • -0.4°F Respiratory Rate • 13.9 per minute Influencing factors - Caffeine • ~420mg / Alcohol • 0 / binge eating
Tuesday 03 September 2019 08:00hrs Weight training (day 2 of 6) - target is in brackets below (sets x rep range) with 30 seconds rest between sets Diverging Seated Row (2 x 8-12) - 73kgs x 12, 11 Prone leg curls (2 x 10-15) - 54kgs x 15, 13 Lat Pulldown (2 x 8-12) - 59kgs x 12, 11 DB Shrugs (2 x AMRAP) - 44kgs x 30, 25 Arm Curl Machine (2 x 10-15) - 54kgs x 15, 13 Seated Calf Raise (2 x AMRAP) - 80kgs x 25, 21
Wednesday 04 September 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 84 Sleep Score • 88 Sleep • 7:28hrs (in bed from 22:31 - 06:36) Efficiency • 92% Awake • 0:36 REM • 1:33 (21% of sleep time) Light • 5:11 (69% of sleep time) Deep • 0:44 (10% of sleep time) Average Resting Heart Rate • 59 bpm (min 53 bpm) Average Heart Rate Variability • 35 ms (max 104 ms) Body Temperature deviation • -0.8°F Respiratory Rate • 13.8 per minute Influencing factors - Caffeine • ~240mg / Alcohol • 0 / binge eating
Monday 09 September 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 78 Sleep Score • 81 Sleep • 6:30hrs (in bed from 22:01 - 05:32) Efficiency • 86% Awake • 1:01 REM • 1:00 (15% of sleep time) Light • 3:52 (60% of sleep time) Deep • 1:37 (25% of sleep time) Average Resting Heart Rate • 61 bpm (min 53 bpm) Average Heart Rate Variability • 48 ms (max 202 ms) Body Temperature deviation • -0.1°F Respiratory Rate • 14.1 per minute
Monday 09 September 2019 12:00pm Weight training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight. Flat BB bench - 65kgs x 15+3+3+3+3+3 Prone Leg Curls - 54kgs x 15+3+3+3+3+3 Leg extensions - 66kgs x 15+3+3+3+3+3 Face Pull with raise - 18kgs x 15+3+3+3+3+3 Lateral Raise machine - 68kgs x 15+3+3+3+3+3 Diverging Seated Row - 59kgs x 15+3+3+3+3+3 Seated Calf Raise (3 x AMRAP) - 80kgs x 25, 22, 18 Lat Pulldown - 52kgs x 15+3+3+3+3+3 DB Shrugs (3 x AMRAP) - 44kgs x 25, 20, 18 Arm Curl Machine - 54kgs x 15+3+3+3+3+3 Tricep extension machine - 64kgs x 15+3+3+3+3+3
Monday 09 September 2019 Calories, macros and activity MyFitnessPal • 1,582 kcals Carbs • 123 Protein • 184 Fat • 39 Caffeine • ~380mg Alcohol • 0 Apple Watch • 1,585 steps
Tuesday 10 September 2019 Sleep & HRV Info (Oura Ring) Readiness Score • 77 Sleep Score • 78 Sleep • 6:17hrs (in bed from 22:05 - 06:43) Efficiency • 73% Awake • 2:21 REM • 1:22 (22% of sleep time) Light • 4:03 (65% of sleep time) Deep • 0:51 (13% of sleep time) Average Resting Heart Rate • 61 bpm (min 55 bpm) Average Heart Rate Variability • 35 ms (max 97 ms) Body Temperature deviation • -0.3°F Respiratory Rate • 14.1 per minute Influencing factors - Caffeine • ~380mg / Alcohol • 0 / dieting Body weight @ 189.2lbs weight training - Rest Day 12:00hrs Walking - 1.3 miles
