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
     
  11. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 68

    Sleep Score • 65
    Sleep • 5:12hrs (in bed from 02:07 - 08:38)
    Efficiency • 80%

    Awake • 1:19
    REM • 0:57 (18% of sleep time)
    Light • 2:29 (48% of sleep time)
    Deep • 1:45 (34% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 50 bpm)
    Average Heart Rate Variability • 38 ms (max 75 ms)
    Body Temperature deviation • -0.9°F
    Respiratory Rate • 12.4 per minute

    Influencing factors - Caffeine • ~630mg / Alcohol • 0 / dieting/

    Body weight @ 182.4lbs

    Weight training - another rest day

    Calories, macros and activity

    MyFitnessPal • 1,358 kcals

    Carbs • 61
    Protein • 167
    Fat • 49

    Caffeine • ~550mg
    Alcohol • 0

    Apple Watch • 4,649 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 16 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 90
    Sleep • 7:41hrs (in bed from 22:51 - 07:28)
    Efficiency • 89%

    Awake • 0:56
    REM • 1:53 (25% of sleep time)
    Light • 4:34 (59% of sleep time)
    Deep • 1:14 (16% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 50 bpm)
    Average Heart Rate Variability • 30 ms (max 134 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.4 per minute

    Influencing factors - Caffeine • ~550mg / Alcohol • 0 / dieting

    Body weight @ 182.0lbs
     
  13. mickc1965

    mickc1965 Well-Known Member

    Monday 16 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

    Diverging Seated Row - 59kgs 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

    Face Pull - 23kgs x 15+3+3+3+3+3

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

    Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 24, 22

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

    DB Shrugs (3 x 21) - 44kgs x 21, 21, 21
     
  14. mickc1965

    mickc1965 Well-Known Member

    Monday 16 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,563 kcals

    Carbs • 120
    Protein • 182
    Fat • 39

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 2,046 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 92

    Sleep Score • 92
    Sleep • 8:00hrs (in bed from 21:57 - 07:00)
    Efficiency • 88%

    Awake • 1:02
    REM • 1:57 (24% of sleep time)
    Light • 4:32 (57% of sleep time)
    Deep • 1:31 (19% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 52 bpm)
    Average Heart Rate Variability • 39 ms (max 185 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 14.0 per minute

    Influencing factors - Caffeine • ~450mg / Alcohol • 0 / dieting

    Body weight @ 181.8lbs

    Weight training - rest day

    12:10hrs Walking - 2.1 miles
     
  16. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,360 kcals

    Carbs • 58
    Protein • 169
    Fat • 50

    Caffeine • ~520mg
    Alcohol • 0

    Apple Watch • 6,747 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 18 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 95
    Sleep • 7:57hrs (in bed from 22:02 - 06:54)
    Efficiency • 90%

    Awake • 0:55
    REM • 2:04 (26% of sleep time)
    Light • 4:26 (56% of sleep time)
    Deep • 1:27 (18% of sleep time)

    Average Resting Heart Rate • 52 bpm (min 47 bpm)
    Average Heart Rate Variability • 35 ms (max 62 ms)
    Body Temperature deviation • -0.7°F
    Respiratory Rate • 12.4 per minute

    Influencing factors - Caffeine • ~540mg / Alcohol • 0 / dieting

    Body weight @ 181.0lbs
     
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 18 September 2019

    Weight Training - target is 1 x activation set (activation reps in brackets below) followed by 5 x myo rep sets total matching the activation reps with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets), once this is achieved will increase either the load or number of reps in activation set.

    AM session @ 08:15hrs

    Leg extensions (15 reps) - 66kgs x 15+3+3+3+3+3

    Prone Leg Curls (15 reps) - 54kgs x 15+3+3+3+3+3

    Seated Calf Raise (3 x AMRAP) - 80kgs x 27, 25, 22

    Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3

    Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3

    Note - drop bench press as shoulder issue has returned, looks like my pressing days are over!!

    PM session @ 12:10hrs

    Diverging Seated Row (15 reps) - 59kgs x 15+3+3+3+3+3

    Lateral Raise machine (15 reps) - 59kgs x 15+3+3+3+3+3

    Lat Pulldown (15 reps) - 52kgs x 15+3+3+3+3+3

    Face Pull (15 reps) - 23kgs x 15+3+3+3+3+3

    Arm Curl Machine (15 reps) - 54kgs x 15+3+3+3+3+2

    DB Shrugs (3 x 22) - 44kgs x 22, 22, 22
     
    Last edited: Sep 19, 2019
  19. mickc1965

    mickc1965 Well-Known Member

    Wednesday 18 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,535 kcals

    Carbs • 119
    Protein • 178
    Fat • 38

    Caffeine • ~680mg
    Alcohol • 0

    Apple Watch • 3,568 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Thursday 19 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 95

    Sleep Score • 94
    Sleep • 8:28hrs (in bed from 21:50 - 07:00)
    Efficiency • 92%

    Awake • 0:42
    REM • 2:37 (31% of sleep time)
    Light • 4:32 (54% of sleep time)
    Deep • 1:18 (15% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 50 bpm)
    Average Heart Rate Variability • 25 ms (max 87 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~680mg / Alcohol • 0 / dieting

    Body weight @ 180.8lbs

    Weight training - rest day

    12:10hrs Walking - 2 miles
     

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