mickc1965 training log

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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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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