mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Monday 21 October 2019

    Calories, macros and activity

    MyFitnessPal • 1,737 kcals

    Carbs • 176
    Protein • 195
    Fat • 27

    Caffeine • ~400mg
    Alcohol • 0

    Apple Watch • 3,310 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Tuesday 22 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 93

    Sleep Score • 89
    Sleep • 7:58hrs (in bed from 21:26 - 07:00)
    Efficiency • 83%

    Awake • 1:36
    REM • 1:48 (23% of sleep time)
    Light • 5:03 (63% of sleep time)
    Deep • 1:07 (14% of sleep time)

    Average Resting Heart Rate • 58 bpm (min 53 bpm)
    Average Heart Rate Variability • 32 ms (max 118 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.9 per minute

    Influencing factors - Caffeine • ~400mg / Alcohol • 0 / calorie deficit

    Body weight @ 181.6lbs

    Weight training - REST DAY

    08:15hrs Treadmill Walking - 2 miles @ 3.5mph

    Calories, macros and activity

    MyFitnessPal • 1,372 kcals

    Carbs • 57
    Protein • 173
    Fat • 50

    Caffeine • ~510mg
    Alcohol • 0

    Apple Watch • 7,442 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Wednesday 23 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 92

    Sleep Score • 88
    Sleep • 7:03hrs (in bed from 21:21 - 07:00)
    Efficiency • 79%

    Awake • 2:35
    REM • 1:44 (25% of sleep time)
    Light • 3:54 (55% of sleep time)
    Deep • 1:25 (20% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 39 ms (max 75 ms)
    Body Temperature deviation • +0.4°F
    Respiratory Rate • 14.5 per minute

    Influencing factors - Caffeine • ~510mg / Alcohol • 0 / calorie deficit /

    Body weight @ 179.8lbs
     
  4. mickc1965

    mickc1965 Well-Known Member

    Wednesday 23 October 2019

    Weight Training - target is 1 x activation set followed by 4 myo rep sets with 5 seconds between sets (but not traps, abs & calves, 30 seconds rest between sets)

    Session 1 @ 08:15hrs

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

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

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

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

    Seated Calf Raise (3 x AMRAP) - 85kgs x 28, 26, 24

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

    Session 2 @ 12:10hrs

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

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

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

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

    DB Shrugs (3 x 27 reps) - 44kgs x 28, 28, 27

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


    12:35hrs Walking - 0.5 miles @ ~3.5mph
     
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 23 October 2019

    Calories, macros and activity

    MyFitnessPal • 1,732 kcals

    Carbs • 175
    Protein • 195
    Fat • 27

    Caffeine • ~440mg
    Alcohol • 0

    Apple Watch • 10,130 steps
     
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 24 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 88

    Sleep Score • 92
    Sleep • 8:02 hrs (in bed from 22:00 - 07:00)
    Efficiency • 89%

    Awake • 0:57
    REM • 2:10 (27% of sleep time)
    Light • 4:28 (56% of sleep time)
    Deep • 1:24 (17% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 55 bpm)
    Average Heart Rate Variability • 32 ms (max 117 ms)
    Body Temperature deviation • +0.2°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~440mg / Alcohol • 0 / calorie deficit

    Body weight @ 180.2lbs

    Weight training - REST DAY

    08:15hrs Treadmill Walking - 2 miles @ 3.5mph @ 2% incline

    Calories, macros and activity

    MyFitnessPal • 1,357 kcals

    Carbs • 59
    Protein • 170
    Fat • 49

    Caffeine • ~500mg
    Alcohol • 0

    Apple Watch • 7,163 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 25 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 92

    Sleep Score • 88
    Sleep • 7:11hrs (in bed from 22:16 - 07:00)
    Efficiency • 82%

    Awake • 1:33
    REM • 1:47 (25% of sleep time)
    Light • 3:38 (51% of sleep time)
    Deep • 1:45 (24% of sleep time)

    Average Resting Heart Rate • 52 bpm (min 49 bpm)
    Average Heart Rate Variability • 49 ms (max 149 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 14.1 per minute

    Influencing factors - Caffeine • ~500mg / Alcohol • 0 / calorie deficit

    Body weight @ 178.8lbs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 25 October 2019

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

    Session 1 @ 8:15hrs

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

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

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

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

    Seated Calf Raise (3 sets) - 85kgs x 29, 27, 25

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

    Session 2 @ 12:25hrs

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

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

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

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

    DB Shrugs (3 sets) - 44kgs x 28, 28, 28

    Ab crunch (3 x 10 reps) - 41kgs x 10, 10, 10
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 25 October 2019

    Calories, macros and activity

    MyFitnessPal • 2,643 kcals (921 kcals from alcohol / 0% alcohol drinks - macros below from food only)

    Carbs • 174
    Protein • 195
    Fat • 27

    Caffeine • ~460mg
    Alcohol • 239 kcals

    Apple Watch • 7,766 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 26 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 77

    Sleep Score • 79
    Sleep • 6:25hrs (in bed from 00:49 - 07:53)
    Efficiency • 91%

    Awake • 0:38
    REM • 1:31 (24% of sleep time)
    Light • 3:32 (55% of sleep time)
    Deep • 1:22 (21% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 56 bpm)
    Average Heart Rate Variability • 31 ms (max 139 ms)
    Body Temperature deviation • +0.4°F
    Respiratory Rate • 13.9 per minute

    Influencing factors - Caffeine • ~460mg / Alcohol • 239 kcals / calorie deficit

    Body weight @ 181.0lbs

    Weight training - REST DAY

    Calories, macros and activity

    MyFitnessPal • 2,587 kcals (1,312 kcals from alcohol - macros below from food only)

    Carbs • 46
    Protein • 162
    Fat • 49

    Caffeine • ~280mg
    Alcohol • 1,312 kcals

    Apple Watch • 11,360 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Sunday 27 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 76

    Sleep Score • 89
    Sleep • 7:57hrs (in bed from 00:32 - 09:07)
    Efficiency • 93%

    Awake • 0:37
    REM • 2:32 (32% of sleep time)
    Light • 3:08 (39% of sleep time)
    Deep • 2:17 (29% of sleep time)

    Average Resting Heart Rate • 64 bpm (min 58 bpm)
    Average Heart Rate Variability • 31 ms (max 160 ms)
    Body Temperature deviation • +0.7°F
    Respiratory Rate •13.8 per minute

    Influencing factors - Caffeine • ~280mg / Alcohol • 2 pints & 6 x 330ml bottles of 5% lager / calorie deficit

    Body weight @ 180.2lbs

    Weight training - REST DAY

    Calories, macros and activity

    MyFitnessPal • calories not tracked today as family birthday celebration probably 2.5 - 3k kcals

    Caffeine • ~420 mg
    Alcohol • 0

    Apple Watch • 2,921 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 28 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 97

    Sleep Score • 95
    Sleep • 8:47hrs (in bed from 21:16 - 06:45)
    Efficiency • 93%

    Awake • 0:42
    REM • 2:27 (28% of sleep time)
    Light • 5:12 (59% of sleep time)
    Deep • 1:17 (13% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 52 bpm)
    Average Heart Rate Variability • 33 ms (max 118 ms)
    Body Temperature deviation • +0.4°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~420mg / Alcohol • 0 / binge eating

    Body weight @ 181.6lbs
     
  13. mickc1965

    mickc1965 Well-Known Member

    Monday 28 October 2019

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

    Session 1 @ 08:00hrs

    Diverging Seated Row - 49kgs x 25+5+5+5+5+5

    Pec Flies machine - 79kgs x 25+5+5+5+5+5

    Leg extensions - 56kgs x 25+5+5+5+5+5

    Face Pull - 23kgs x 25+5+5+5+5+5

    Seated Calf Raise (3 sets) - 85kgs x 30, 28, 26

    Tricep extension machine - 54kgs x 25+5+5+5+5+5

    Session 2 @ 12:10hrs

    Prone Leg Curls - 43kgs x 25+5+5+5+5+5

    Lateral Raise machine - 43kgs x 25+5+5+5+5+5

    Lat Pulldown - 42kgs x 25+5+5+5+5+5

    Arm Curl Machine - 43kgs x 25+5+5+5+5+5

    DB Shrugs (3 sets) - 44kgs x 29, 28, 28

    Ab crunch (3 x 12 reps) - 41kgs x 12, 12, 12
     
  14. mickc1965

    mickc1965 Well-Known Member

    Monday 28 October 2019

    Calories, macros and activity

    MyFitnessPal • 1,906 kcals (207 kcals from non alcoholic lager - macros below from food only)

    Carbs • 171
    Protein • 191
    Fat • 27

    Caffeine • ~510mg
    Alcohol • 0

    Apple Watch • 4,244 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 29 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 96

    Sleep Score • 92
    Sleep • 8:24hrs (in bed from 21:49 - 06:53)
    Efficiency • 93%

    Awake • 0:39
    REM • 2:14 (26% of sleep time)
    Light • 4:56 (59% of sleep time)
    Deep • 1:14 (15% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 52 bpm)
    Average Heart Rate Variability • 39 ms (max 129 ms)
    Body Temperature deviation • +0.3°F
    Respiratory Rate • 14.0 per minute

    Influencing factors - Caffeine • ~510mg / Alcohol • 0 / calorie deficit

    Body weight @ 180.2lbs

    Weight training - REST DAY

    08:15hrs Treadmill Walking - 2 miles @ 3.5mph @ 3% incline

    Calories, macros and activity

    MyFitnessPal • 1,376 kcals (macros below from food only)

    Carbs • 57
    Protein • 171
    Fat • 51

    Caffeine • ~580mg
    Alcohol • 0

    Apple Watch • 7,477 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 30 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 91

    Sleep Score • 92
    Sleep • 8:25hrs (in bed from 21:55 - 06:56)
    Efficiency • 93%

    Awake • 0:36
    REM • 1:52 (22% of sleep time)
    Light • 5:12 (62% of sleep time)
    Deep • 1:21 (16% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 49 bpm)
    Average Heart Rate Variability • 36 ms (max 141 ms)
    Body Temperature deviation • +0.5°F
    Respiratory Rate • 13.9 per minute

    Note - Have noticed since purchasing a weighted blanket that I am awake for less time during the night but it doesn't seem to have increased deep sleep, looks like REM and light sleep has increased. Also noticed that body temperature has increased from previous baseline

    Influencing factors - Caffeine • ~580mg / Alcohol • 0 / calorie deficit

    Body weight @ 179.2lbs
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 30 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 @ 08:15hrs

    Diverging Seated Row - 50kgs x 25+5+5+5

    Pec Flies machine - 86kgs x 25+5+5+5

    Leg extensions - 57kgs x 25+5+5+5

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

    Seated Calf Raise (3 sets) - 90kgs x 25, 23, 21

    Tricep extension machine - 55kgs x 25+5+5+5


    Session 2 @ 12:15hrs

    Prone Leg Curls - 44kgs x 25+5+5+5

    Lateral Raise machine - 44kgs x 25+5+5+5

    Lat Pulldown - 43kgs x 25+5+5+5

    Arm Curl Machine - 44kgs x 25+5+5+5

    DB Shrugs (3 sets) - 44kgs x 29, 29, 28

    Ab crunch (3 x 12 reps) - 41kgs x 12, 12, 12
     
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 30 October 2019

    Calories, macros and activity

    MyFitnessPal • 1,719 kcals (macros below from food only)

    Carbs • 175
    Protein • 193
    Fat • 27

    Caffeine • ~580mg
    Alcohol • 0

    Apple Watch • 3,469 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 31 October 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 97

    Sleep Score • 94
    Sleep • 8:23hrs (in bed from 21:54 - 06:58)
    Efficiency • 93%

    Awake • 0:40
    REM • 1:55 (23% of sleep time)
    Light • 5:12 (62% of sleep time)
    Deep • 1:16 (15% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 44 ms (max 210 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 14.5 per minute

    Influencing factors - Caffeine • ~580mg / Alcohol • 0 / calorie deficit

    Body weight @ 177.4lbs

    Weight training - REST DAY

    08:15hrs Treadmill Walking - 2 miles @ 3.5mph @ 3% incline

    Calories, macros and activity

    MyFitnessPal • 1,635 kcals (234 kcals from 0% lager, macros below from food only)

    Carbs • 58
    Protein • 173
    Fat • 53

    Caffeine • ~380mg
    Alcohol • 0

    Apple Watch • 8,105 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Friday 01 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 95

    Sleep Score • 95
    Sleep • 8:26hrs (in bed from 21:55 - 06:51)
    Efficiency • 94%

    Awake • 0:30
    REM • 2:40 (32% of sleep time)
    Light • 4:13 (50% of sleep time)
    Deep • 1:32 (18% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 53 bpm)
    Average Heart Rate Variability • 34 ms (max 142 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~380mg / Alcohol • 0 / calorie deficit

    Body weight @ 179.8lbs
     

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