mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 20 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep Score • 94
Sleep • 8:10hrs (in bed from 21;56 - 06:51)
Efficiency • 92%
Awake • 0:44
REM • 1:51 (23% of sleep time)
Light • 5:00 (61% of sleep time)
Deep • 1:19 (16% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 28 ms (max 58 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~530mg / Alcohol • 0 / dieting
Body weight @ 179.8lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 93
Sleep Score • 94
Sleep • 8:10hrs (in bed from 21;56 - 06:51)
Efficiency • 92%
Awake • 0:44
REM • 1:51 (23% of sleep time)
Light • 5:00 (61% of sleep time)
Deep • 1:19 (16% of sleep time)
Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 28 ms (max 58 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~530mg / Alcohol • 0 / dieting
Body weight @ 179.8lbs
mickc1965
Well-Known Member
Friday 20 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.
Session 1 @ 08:15hrs
Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3
Leg extensions (15 reps) - 68kgs 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 28, 26, 24
Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3
Session 2 @ 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
19:30hrs Walking - 1.5 miles
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.
Session 1 @ 08:15hrs
Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3
Leg extensions (15 reps) - 68kgs 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 28, 26, 24
Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3
Session 2 @ 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
19:30hrs Walking - 1.5 miles
Hope the surgery went well mate
mickc1965
Well-Known Member
Went ok they did have a problem with my right eye (my Iris is very thin apparently and it kept on trying to come out of the incision) but said it’s all done correctly in the end, left eye went without issue, still waiting for for normal vision to return hopefully over the next day of two
A 5 day SD for your eyes and your 20/20RM is still good?? Nice!
mickc1965
Well-Known Member
Thanks, simple op apparently just to move the new lense as have astigmatism in left eye and this causes problems occasionally
mickc1965
Well-Known Member
Tuesday 08 October 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 90
Sleep • 7:23hrs (in bed from 22:20 - 06:48)
Efficiency • 87%
Awake • 1:04
REM • 2:03 (28% of sleep time)
Light • 3:34 (48% of sleep time)
Deep • 1:45 (24% of sleep time)
Average Resting Heart Rate • 55 bpm (min 49 bpm)
Average Heart Rate Variability • 25 ms (max 96 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.0 per minute
Body weight @ 184.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 90
Sleep • 7:23hrs (in bed from 22:20 - 06:48)
Efficiency • 87%
Awake • 1:04
REM • 2:03 (28% of sleep time)
Light • 3:34 (48% of sleep time)
Deep • 1:45 (24% of sleep time)
Average Resting Heart Rate • 55 bpm (min 49 bpm)
Average Heart Rate Variability • 25 ms (max 96 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.0 per minute
Body weight @ 184.0lbs
mickc1965
Well-Known Member
Are you asking if I modify training etc based on the HRV info?
mickc1965
Well-Known Member
Tuesday 08 October 2019
Weight Training - target is 1 x activation set followed by ? myo rep sets (activation reps and myo rep sets in brackets below) with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets).
Session 1 @ 08:00hrs
Leg extensions (25 plus 1 x 5 reps) - 52kgs x 25+5
Prone Leg Curls (25 plus 1 x 5 reps) - 41kgs x 25+5
Seated Calf Raise (3 x AMRAP) - 80kgs x 28, 26, 24
Pec Flies machine (25 plus 1 x 5 reps) - 66kgs x 25+5
Tricep extension machine (25 plus 1 x 5 reps) - 50kgs x 25+5
Ab crunch (3 x 10 reps) - 23kgs x 10, 10, 10
Session 2 @ 12:15hrs
Diverging Seated Row (25 plus 1 x 5 reps) - 45kgs x 25+5
Lateral Raise machine (25 plus 1 x 5 reps) - 41kgs x 25+5
Lat Pulldown (25 plus 1 x 5 reps) - 39kgs x 25+5
Face Pull (25 plus 1 x 5 reps) - 18kgs x 25+5
Arm Curl Machine (25 plus 1 x 5 reps) - 41kgs x 25+5
DB Shrugs (3 x 22) - 44kgs x 22, 22, 22
Weight Training - target is 1 x activation set followed by ? myo rep sets (activation reps and myo rep sets in brackets below) with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets).
Session 1 @ 08:00hrs
Leg extensions (25 plus 1 x 5 reps) - 52kgs x 25+5
Prone Leg Curls (25 plus 1 x 5 reps) - 41kgs x 25+5
Seated Calf Raise (3 x AMRAP) - 80kgs x 28, 26, 24
Pec Flies machine (25 plus 1 x 5 reps) - 66kgs x 25+5
Tricep extension machine (25 plus 1 x 5 reps) - 50kgs x 25+5
Ab crunch (3 x 10 reps) - 23kgs x 10, 10, 10
Session 2 @ 12:15hrs
Diverging Seated Row (25 plus 1 x 5 reps) - 45kgs x 25+5
Lateral Raise machine (25 plus 1 x 5 reps) - 41kgs x 25+5
Lat Pulldown (25 plus 1 x 5 reps) - 39kgs x 25+5
Face Pull (25 plus 1 x 5 reps) - 18kgs x 25+5
Arm Curl Machine (25 plus 1 x 5 reps) - 41kgs x 25+5
DB Shrugs (3 x 22) - 44kgs x 22, 22, 22
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Well yes, but any such response to the raw data.
mickc1965
Well-Known Member
Training - I have now established that with volume equated (based on both the readiness scores and general well being) I am better recovered training full body 3 days a week (either with an AM and PM split or a single session) than training all muscle groups 3 x a week on either an upper/lower or push/pull routine 6 days a week.
I will still train if i have a single bad readiness score unless I feel bad in myself, if the low readiness scores continue I intend at that point to either take a few more days off or take a SD if its been a long continuous training phase of say 8+ weeks, this is only being implemented now
Sleep - Optimum bedtime based on the data and general wake up feeling (based on waking up naturally for work) is between 9:30 and 10:30, tend to aim for 10 pm during the week.
Was going to look at blue light blocking glasses to wear in the evening an hour or so before bed to see if it improves my Deep Sleep which I think needs improving - Does anyone wear these and if so has your sleep improved?
Food - Carbs are not so good for my sleep particularly when consumed in the evening, trying now to keep carbs post workout only at ~120 g a day while i am in a dieting phase (seem to be in a continuous binge (on chocolate) then diet phase at the moment which I am currently trying to beat (7 days since last binge)). Intend to drop down to 175 lbs then slowly increase the fats and carbs and see how I progress from there.
I will still train if i have a single bad readiness score unless I feel bad in myself, if the low readiness scores continue I intend at that point to either take a few more days off or take a SD if its been a long continuous training phase of say 8+ weeks, this is only being implemented now
Sleep - Optimum bedtime based on the data and general wake up feeling (based on waking up naturally for work) is between 9:30 and 10:30, tend to aim for 10 pm during the week.
Was going to look at blue light blocking glasses to wear in the evening an hour or so before bed to see if it improves my Deep Sleep which I think needs improving - Does anyone wear these and if so has your sleep improved?
Food - Carbs are not so good for my sleep particularly when consumed in the evening, trying now to keep carbs post workout only at ~120 g a day while i am in a dieting phase (seem to be in a continuous binge (on chocolate) then diet phase at the moment which I am currently trying to beat (7 days since last binge)). Intend to drop down to 175 lbs then slowly increase the fats and carbs and see how I progress from there.
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