mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Tuesday 10 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,487 kcals

    Carbs • 123
    Protein • 194
    Fat • 24

    Caffeine • ~390mg
    Alcohol • 0

    Apple Watch • 4,988 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 82
    Sleep • 7:27hrs (in bed from 21:44 - 06:47)
    Efficiency • 82%

    Awake • 1:35
    REM • 1:49 (24% of sleep time)
    Light • 4:37 (62% of sleep time)
    Deep • 1:01 (14% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 55 bpm)
    Average Heart Rate Variability • 36 ms (max 86 ms)
    Body Temperature deviation • -0.6°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~390mg / Alcohol • 0 / dieting/

    Body weight @ 185.4lbs
     
  3. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 September 2019

    12:00hrs 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

    Leg extensions - 66kgs x 15+3+3+3+3+3

    Prone Leg Curls - 54kgs x 15+3+3+3+3+3

    Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 18

    Face Pull - 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

    Lat Pulldown - 52kgs x 15+3+3+3+3+3

    DB Shrugs (3 x 20) - 44kgs x 20, 20, 20

    Tricep extension machine - 64kgs x 15+3+3+3+3+3

    Arm Curl Machine - 54kgs x 15+3+3+3+3+2
     
  4. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,552 kcals

    Carbs • 117
    Protein • 183
    Fat • 39

    Caffeine • ~340mg
    Alcohol • 0

    Apple Watch • 4,088 steps
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 76

    Sleep Score • 80
    Sleep • 6:09hrs (in bed from 23:20 - 06:37)
    Efficiency • 85%

    Awake • 1:07
    REM • 1:27 (24% of sleep time)
    Light • 3:39 (59% of sleep time)
    Deep • 1:02 (17% of sleep time)

    Average Resting Heart Rate • 62 bpm (min 56 bpm)
    Average Heart Rate Variability • 29 ms (max 82 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.6 per minute

    Influencing factors - Caffeine • ~340mg / Alcohol • 0 / dieting /

    Body weight @ 184.8lbs

    Weight training - rest day

    12:00hrs Walking - 2 miles
     
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,400 kcals

    Carbs • 62
    Protein • 174
    Fat • 51

    Caffeine • ~420mg
    Alcohol • 0

    Apple Watch • 7,097 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 13 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 78

    Sleep Score • 75
    Sleep • 6:36hrs (in bed from 22:13 - 06:58)
    Efficiency • 75%

    Awake • 2:09
    REM • 1:25 (21% of sleep time)
    Light • 4:04 (62% of sleep time)
    Deep • 1:07 (17% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 55 bpm)
    Average Heart Rate Variability • 21 ms (max 77 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~420mg / Alcohol • 0 / Dieting

    Body weight @ 184.0lbs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 13 September 2019

    12:00hrs 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

    DB Shrugs (3 x 20) - 44kgs x 20, 20, 20

    Leg extensions - 66kgs x 15+3+3+3+3+3

    Prone Leg Curls - 54kgs x 15+3+3+3+3+3

    Face Pull - 18kgs x 15+3+3+3+3+3

    Lateral Raise machine - 59kgs x 15+3+3+3+3+3

    Lat Pulldown - 52kgs x 15+3+3+3+3+3

    Diverging Seated Row - 59kgs x 15+3+3+3+3+3

    Tricep extension machine - 64kgs x 15+3+3+3+3+3

    Arm Curl Machine - 54kgs x 15+3+3+3+3+3

    Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 21
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 13 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,528 kcals

    Carbs • 116
    Protein • 179
    Fat • 39

    Caffeine • ~490mg
    Alcohol • 0

    Apple Watch • 3,154 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 69

    Sleep Score • 74
    Sleep • 4:49hrs (in bed from 23:27 - 04:24)
    Efficiency • 97%

    Awake • 0:08
    REM • 0:58 (20% of sleep time)
    Light • 1:57 (41% of sleep time)
    Deep • 1:53 (39% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 53 bpm)
    Average Heart Rate Variability • 27 ms (max 67 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.6 per minute

    Influencing factors - Caffeine • ~490mg / Alcohol • 0 / dieting /

    Body weight @ 183.2lbs

    Weight training - rest day

    Calories, macros and activity

    MyFitnessPal • 1,325 kcals

    Carbs • 57
    Protein • 166
    Fat • 46

    Caffeine • ~630mg
    Alcohol • 0

    Apple Watch • 5,439 steps
     

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