Thursday 19 September 2019 Calories, macros and activity MyFitnessPal • 1,365 kcals Carbs • 59 Protein • 170 Fat • 50 Caffeine • ~530mg Alcohol • 0 Apple Watch • 6,930 steps
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
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
Had my eye surgery earlier today so no training until the end of this week then a week of very light lifting
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
At my check up following the lenses in my eyes being replaced and even though eyes not fully recovered yet I could read the letters for 20/20 vision ok and the line below with difficultly, only 5 days after op
Thanks, simple op apparently just to move the new lense as have astigmatism in left eye and this causes problems occasionally
Hopefully back training tomorrow, easy sessions this week as not wanting to strain too much following the eye procedures, have final (hopefully) check up on Saturday and with a bit of luck eyes have healed and given the go ahead to start lifting properly.
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
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
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.
Tuesday 08 October 2019 Calories, macros and activity MyFitnessPal • 1,466 kcals Carbs • 123 Protein • 190 Fat • 23 Caffeine • ~450mg Alcohol • 0 Apple Watch • 3,513 steps
