mickc1965 training log

Wednesday 09 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 86

Sleep Score • 86
Sleep • 7:17hrs (in bed from 21:52 - 06:50)
Efficiency • 81%

Awake • 1:40
REM • 2:02 (28% of sleep time)
Light • 3:54 (53% of sleep time)
Deep • 1:21 (19% of sleep time)

Average Resting Heart Rate • 52 bpm (min 49 bpm)
Average Heart Rate Variability • 29 ms (max 86 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.6 per minute

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

Body weight @ 182.0lbs

Weight training - rest day

12:15hrs Treadmill - 1 mile @ 4mph
 
Last edited:
Wednesday 09 October 2019

Calories, macros and activity

MyFitnessPal • 1,288 kcals

Carbs • 63
Protein • 181
Fat • 35

Caffeine • ~410mg
Alcohol • 0

Apple Watch • 5,108 steps
 
Thursday 10 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 90

Sleep Score • 95
Sleep • 8:30hrs (in bed from 21:14 - 06:29)
Efficiency • 92%

Awake • 0:45
REM • 2:06 (25% of sleep time)
Light • 4:54 (58% of sleep time)
Deep • 1:29 (17% of sleep time)

Average Resting Heart Rate • 52 bpm (min 48 bpm)
Average Heart Rate Variability • 29 ms (max 57 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 12.6 per minute

Influencing factors - Caffeine • ~410mg / Alcohol • 0 / dieting

Body weight @ 181.4lbs
 
Thursday 10 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

Diverging Seated Row (25 plus 2 x 5 reps) - 45kgs x 25+5+5

Pec Flies machine (25 plus 2 x 5 reps) - 66kgs x 25+5+5

Leg extensions (25 plus 2 x 5 reps) - 52kgs x 25+5+5

Face Pull (25 plus 2 x 5 reps) - 18kgs x 25+5+2

Seated Calf Raise (3 x AMRAP) - 80kgs x 29, 27, 25

Tricep extension machine (25 plus 2 x 5 reps) - 504kgs x 25+5+5

Session 2 @ 12:10hrs

Prone Leg Curls (25 plus 2 x 5 reps) - 41kgs x 25+5+5

Lateral Raise machine (25 plus 2x 5 reps) - 41kgs x 25+5+5

Lat Pulldown (25 plus 2 x 5 reps) - 39kgs x 25+5+5

Arm Curl Machine (25 plus 2 x 5 reps) - 41kgs x 25+5+5

DB Shrugs (3 x 23) - 44kgs x 23, 23, 23

Ab crunch (3 x 10 reps) - 23kgs x 10, 10, 10
 
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Thursday 10 October 2019

Calories, macros and activity

MyFitnessPal • 1,569 kcals

Carbs • 119
Protein • 185
Fat • 39

Caffeine • ~450mg
Alcohol • 0

Apple Watch • 3,856 steps
 
Friday 11 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 94

Sleep Score • 95
Sleep • 8:44hrs (in bed from 21:09 - 06:51)
Efficiency • 90%

Awake • 0:57
REM • 2:03 (24% of sleep time)
Light • 4:54 (56% of sleep time)
Deep • 1:47 (20% of sleep time)

Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 30 ms (max 55 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 13.0 per minute

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

Body weight @ 181.0lbs

Weight training - rest day

08:15hrs Treadmill - 1 mile @ 4mph
12:00hrs Walking - 1 mile @ ~3.5mph
 
Monday 14 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 72

Sleep Score • 73
Sleep • 6:34hrs (in bed from 21:51 - 06:53)
Efficiency • 73%

Awake • 2:27
REM • 1:47 (27% of sleep time)
Light • 4:14 (65% of sleep time)
Deep • 0:33 (8% of sleep time)

Average Resting Heart Rate • 59 bpm (min 52 bpm)
Average Heart Rate Variability • 24 ms (max 39 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • not tracked / Alcohol • 0 / binge eating (chocolate) /

Body weight @ 185.0lbs
 
Monday 14 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, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:15hrs

Diverging Seated Row (25 plus 3 x 5 reps) - 45kgs x 25+5+5+5

Pec Flies machine (25 plus 3 x 5 reps) - 66kgs x 25+5+5+5

Leg extensions (25 plus 3 x 5 reps) - 52kgs x 25+5+5+5

Face Pull (25 plus 3x 5 reps) - 18kgs x 25+5++5+5

Seated Calf Raise (3 x AMRAP) - 80kgs x 30, 28, 26

Tricep extension machine (25 plus 3 x 5 reps) - 50kgs x 25+5+5+5

Session 2 @ 12:15hrs

Prone Leg Curls (25 plus 3 x 5 reps) - 41kgs x 25+5+5+5

Lateral Raise machine (25 plus 3 x 5 reps) - 41kgs x 25+5+5+5

Lat Pulldown (25 plus 3 x 5 reps) - 39kgs x 25+5+5+5

Arm Curl Machine (25 plus 3 x 5 reps) - 41kgs x 25+5+5+5

DB Shrugs (3 x 24 reps) - 44kgs x 24 24, 24

Ab crunch (3 x 10 reps) - 27kgs x 10, 10, 10
 
Tuesday 15 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 92
Sleep • 8:10hrs (in bed from 21:44 - 06:48)
Efficiency • 90%

Awake • 0:53
REM • 1:56 (24% of sleep time)
Light • 4:39 (57% of sleep time)
Deep • 1:35 (19% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 30 ms (max 159 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 13.5 per minute

Influencing factors - Caffeine • not tracked / Alcohol • 0 / binge eating

Body weight @ 186.2lbs

Weight training - rest day

12:15hrs Walking - 1.5 miles @ ~3.5mph

Calories, macros and activity

MyFitnessPal • 3,498 kcals

Carbs • 606
Protein • 197
Fat • 29

Caffeine • ~450mg
Alcohol • 0

Apple Watch • 7,646 steps
 
Wednesday 16 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep Score • 93
Sleep • 8:31hrs (in bed from 22:05 - 06:58)
Efficiency • 96%

Awake • 0:22
REM • 2:27 (29% of sleep time)
Light • 4:29 (53% of sleep time)
Deep • 1:34 (18% of sleep time)

Average Resting Heart Rate • 60 bpm (min 56 bpm)
Average Heart Rate Variability • 24 ms (max 71 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 12.8 per minute

Influencing factors - Caffeine • ~450mg / Alcohol • 0 / binge eating

Body weight @ 185.0lbs
 
Wednesday 16 October 2019

08:15hrs 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, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:15hrs

Diverging Seated Row (25 plus 4 x 5 reps) - 45kgs x 25+5+5+5+5

Pec Flies machine (25 plus 4 x 5 reps) - 66kgs x 25+5+5+5+5

Leg extensions (25 plus 4 x 5 reps) - 52kgs x 25+5+5+5+5

Face Pull (25 plus 4 x 5 reps) - 18kgs x 25+5+5+5+5

Seated Calf Raise (3 x AMRAP) - 85kgs x 25, 23, 21

Tricep extension machine (25 plus 4 x 5 reps) - 50kgs x 25+5+5+5+5

Session 2 @ 12:10pm

Prone Leg Curls (25 plus 4 x 5 reps) - 41kgs x 25+5+5+5+5

Lateral Raise machine (25 plus 4 x 5 reps) - 41kgs x 25+5+5+5+5

Lat Pulldown (25 plus 4 x 5 reps) - 39kgs x 25+5+5+5+5

Arm Curl Machine (25 plus 4 x 5 reps) - 41kgs x 25+5+5+5+5

DB Shrugs (3 x 25) - 44kgs x 25, 25, 25

Ab crunch (3 x 10 reps) - 32kgs x 10, 10, 10
 
Wednesday 16 October 2019

Calories, macros and activity

MyFitnessPal • 1,749 kcals

Carbs • 179
Protein • 195
Fat • 27

Caffeine • ~340mg
Alcohol • 0

Apple Watch • 4,077 steps
 
Thursday 17 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 95
Sleep • 9:13hrs (in bed from 21:03 - 07:00)
Efficiency • 93%

Awake • 0:43
REM • 2:07 (23% of sleep time)
Light • 5:50 (63% of sleep time)
Deep • 1:16 (14% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 25 ms (max 76 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 12.8 per minute

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

Body weight @ 184.4lbs

Weight training - REST DAY

08:30hrs Walking - 1.5 miles @ ~3.5mph

Calories, macros and activity

MyFitnessPal • 2,161 kcals

Carbs • 220
Protein • 206
Fat • 58

Caffeine • ~390mg
Alcohol • 0

Apple Watch • 6,130steps
 
Friday 18 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 96

Sleep Score • 94
Sleep • 8:20hrs (in bed from 22:12 - 07:00)
Efficiency • 95%

Awake • 0:27
REM • 2:13 (?27 of sleep time)
Light • 4:50 (58% of sleep time)
Deep • 1:17 (15% of sleep time)

Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 29 ms (max 75 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • 0 / normal eating

Body weight @ 183.8lbs
 
Friday 18 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, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:15hrs

Diverging Seated Row (25 plus 5 x 5 reps) - 45kgs x 25+5+5+5+5+5

Pec Flies machine (25 plus 5 x 5 reps) - 66kgs x 25+5+5+5+5+5

Leg extensions (25 plus 5x 5 reps) - 52kgs x 25+5+5+5+5+5

Face Pull (25 plus 5 x 5 reps) - 18kgs x 25+5+5+5+5+5

Seated Calf Raise (3 x AMRAP) - 85kgs x 26, 24, 22

Tricep extension machine (25 plus 5 x 5 reps) - 50kgs x 25+5+5+5+5+5

Session 2 @ 12:10hrs

Prone Leg Curls (25 plus 5 x 5 reps) - 41kgs x 25+5+5+5+5+5

Lateral Raise machine (25 plus 5 x 5 reps) - 41kgs x 25+5+5+5+5+5

Lat Pulldown (25 plus 5 x 5 reps) - 39kgs x 25+5+5+5+5+5

Arm Curl Machine (25 plus 5 x 5 reps) - 41kgs x 25+5+5+5+5+5

DB Shrugs (3 x 26) - 44kgs x 26, 26, 26

Ab crunch (3 x 10 reps) - 36kgs x 10, 10, 10
 
Friday 18 October 2019

Calories, macros and activity

MyFitnessPal • 1,736 kcals

Carbs • 177
Protein • 195
Fat • 27

Caffeine • ~400mg
Alcohol • 0

Apple Watch • 4,523 steps
 
Saturday 19 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 96

Sleep Score • 91
Sleep • 8:15hrs (in bed from 22:04 - 07:41)
Efficiency • 86%

Awake • 1:23
REM • 1;57 (24% of sleep time)
Light • 4:05 (49% of sleep time)
Deep • 2:13 (27% of sleep time)

Average Resting Heart Rate • 54 bpm (min 49 bpm)
Average Heart Rate Variability • 32 ms (max 91 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 13.0 per minute

Influencing factors - Caffeine • ~400mg / Alcohol • 0 / dieting

Body weight @ 182.8lbs

Weight training - REST DAY

Calories, macros and activity

MyFitnessPal • 1,886 kcals

Carbs • 267
Protein • 123
Fat • 31

low on protein today as had a full day tattoo session so higher on carbs as eating sweets to keep blood sugar levels up

Caffeine • ~340mg
Alcohol • 0

Apple Watch • 8,482 steps
 
Sunday 20 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 78

Sleep Score • 82
Sleep • 7:23hrs (in bed from 23:13 - 08:24)
Efficiency • 80%

Awake • 1:47
REM • 1:49 (25% of sleep time)
Light • 4:59 (67% of sleep time)
Deep • 0:35 (8% of sleep time)

Average Resting Heart Rate • 64 bpm (min 53 bpm)
Average Heart Rate Variability • 30ms (max 91 ms)
Body Temperature deviation • +1.2°F
Respiratory Rate • 13.9 per minute

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

Assume all of the above lower / negative sleep info is related to Saturday all day tattoo session!!

Body weight @ 182.8lbs

Weight training - REST DAY

Calories, macros and activity

MyFitnessPal • 1,794 kcals

Carbs • 139
Protein • 188
Fat • 51

Caffeine • ~660mg
Alcohol • 0

Apple Watch • 2,817 steps
 
Monday 21 October 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 95

Sleep Score • 86
Sleep • 7:03hrs (in bed from 21:33 - 07:00)
Efficiency • 75%

Awake • 2:24
REM • 1:43 (24% of sleep time)
Light • 3:46 (54% of sleep time)
Deep • 1:33 (22% of sleep time)

Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 28 ms (max 130 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~660mg / Alcohol • 0 / deficit calories

Body weight @ forgot to weigh myself
 
Monday 21 October 2019

Weight Training - target is 1 x activation set followed by 3 myo rep sets with 5 seconds between sets (but not traps, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:10hrs

Diverging Seated Row - 47kgs x 25+5+5+5

Pec Flies machine - 73kgs x 25+5+5+5

Leg extensions - 54kgs x 25+5+5+5

Face Pull - 20kgs x 25+5+5+5

Seated Calf Raise (3 x AMRAP) - 85kgs x 27, 25, 23

Tricep extension machine - 52kgs x 25+5+5+5

Session 2 @ 12:10hrs

Prone Leg Curls - 42kgs x 25+5+5+5

Lateral Raise machine - 42kgs x 25+5+5+5

Lat Pulldown - 41kgs x 25+5+5+5

Arm Curl Machine - 42kgs x 25+5+5+5

DB Shrugs (3 x 27 reps) - 44kgs x 27, 27, 27

Ab crunch (3 x 10 reps) - 41kgs x 10, 10, 10
 
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