mickc1965 training log

Friday 01 November 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 @ 8:00hrs

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

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

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

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

Seated Calf Raise (3 sets) - 90kgs x 26, 24, 22

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

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


Session 2 @ 12:10hrs

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

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

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

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

DB Shrugs (3 sets) - 44kgs x 29, 29, 29
 
Friday 01 November 2019

Calories, macros and activity

MyFitnessPal • 3,090 kcals (1,361 kcals from alcohol, macros below from food only)

Carbs • 176
Protein • 194
Fat • 27

Caffeine • ~320mg
Alcohol • 1,361 kcals

Apple Watch • 8,417 steps
 
Saturday 02 Novemberber 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 71

Sleep Score • 75
Sleep • 5:53hrs (in bed from 01:56 - 08:15)
Efficiency • 93%

Awake • 0:25
REM • 1:21 (23% of sleep time)
Light • 2:21 (49% of sleep time)
Deep • 2:11 (37% of sleep time)

Average Resting Heart Rate • 67 bpm (min 59 bpm)
Average Heart Rate Variability • ? ms (max ? ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 16.0 per minute

Influencing factors - Caffeine • ~320mg / Alcohol • 1.25 litres lager and 2 litres cider / calorie deficit

Body weight - no weigh in today

Weight training - REST DAY

Calories, macros and activity

MyFitnessPal • 3,700 kcals (1,732 from alcohol, macros below from food only)

Carbs • 115
Protein • 171
Fat • 89

Caffeine • ~290mg
Alcohol • 1,732 kcals

Apple Watch • 4,703 steps
 
Sunday 03 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 60

Sleep Score • 70
Sleep • 5:42hrs (in bed from 01:27 - 07:37)
Efficiency • 93%

Awake • 0:27
REM • 0:58 (17% of sleep time)
Light • 2:55 (51% of sleep time)
Deep • 1:49 (32% of sleep time)

Average Resting Heart Rate • 68 bpm (min 57 bpm)
Average Heart Rate Variability • 59 ms (max 143 ms)
Body Temperature deviation • +0.6°F
Respiratory Rate • 16.0 per minute

Influencing factors - Caffeine • ~290mg / Alcohol • 6 pints of cider / calorie deficit

Body weight @ 181.2lbs

Weight training - REST DAY

Calories, macros and activity

MyFitnessPal • 2,243 kcals (515 kcals from 0% alcohol, macros below from food only)

Carbs • 165
Protein • 152
Fat • 48

Caffeine • ~350mg
Alcohol • 0

Apple Watch • 3,327 steps
 
Monday 04 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 92

Sleep Score • 89
Sleep • 7:42hrs (in bed from 22:10 - 06:50)
Efficiency • 89%

Awake • 0:58
REM • 1:16 (16% of sleep time)
Light • 5:00 (65% of sleep time)
Deep • 1:25 (19% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 35 ms (max 187 ms)
Body Temperature deviation • +0.2°F
Respiratory Rate • 13.8 per minute

Influencing factors - Caffeine • ~350mg / Alcohol • 0 / calorie deficit

Body weight @ 179.8lbs
 
Monday 04 November 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 @ 08:15hrs

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

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

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

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

Seated Calf Raise (3 sets) - 90kgs x 27, 25, 23

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

Ab crunch (3 x 12 reps) - 42kgs x 12, 12, 12


Session 2 @ 12:10hrs

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

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

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

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

DB Shrugs (3 sets) - 44kgs x 30, 29, 29
 
Monday 04 November 2019

Calories, macros and activity

MyFitnessPal • 1,706 kcals (macros below from food only)

Carbs • 173
Protein • 192
Fat • 27

Caffeine • ~410mg
Alcohol • 0

Apple Watch • 5,224 steps
 
Tuesday 05 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 93

Sleep Score • 92
Sleep • 8:13hrs (in bed from 21:52 - 07:00)
Efficiency • 90%

Awake • 0:55
REM • 2:02 (25% of sleep time)
Light • 5:02 (61% of sleep time)
Deep • 1:08 (14% of sleep time)

Average Resting Heart Rate • 58 bpm (min 53 bpm)
Average Heart Rate Variability • 31 ms (max 136 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.1 per minute

Influencing factors - Caffeine • ~410mg / Alcohol • 0 / calorie deficit

Body weight @ 179.4lbs

Weight training - REST DAY

08:20hrs Treadmill Walking - 2 miles @ 3.5mph @ 3% incline

Calories, macros and activity

MyFitnessPal • 1,360 kcals (macros below from food only)

Carbs • 54
Protein • 171
Fat • 51

Caffeine • ~500mg
Alcohol • 0

Apple Watch • 6,979 steps
 
Wednesday 06 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 91
Sleep • 8:00hrs (in bed from 21:50 - 07:00)
Efficiency • 87%

Awake • 1:10
REM • 2:03 (26% of sleep time)
Light • 4:47 (60% of sleep time)
Deep • 1:09 (14?% of sleep time)

Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 25 ms (max 141 ms)
Body Temperature deviation • +0.4°F
Respiratory Rate • 14.0 per minute

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

Body weight @ 178.4lbs
 
Wednesday 06 November 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 - 54kgs x 20+4+4+4

Pec Flies machine - 93kgs x 20+4+4+4

Leg extensions - 61kgs x 20+4+4+4

Face Pull - 27kgs x 20+4+4+4

Seated Calf Raise (3 sets) - 90kgs x 28, 26, 24

Tricep extension machine - 59kgs x 20+4+4+4

Ab crunch (3 x 12 reps) - 42kgs x 12, 12, 12


Session 2 @ 12:10hrs

Prone Leg Curls - 48kgs x 20+4+4+4

Lateral Raise machine - 48kgs x 20+4+4+4

Lat Pulldown - 47kgs x 20+4+4+4

Arm Curl Machine - 48kgs x 20+4+4+4

DB Shrugs (3 sets) - 44kgs x 30, 30, 29


17:10hrs Treadmill Walking - 2 miles @ 3.5mph @ 4% incline
 
Wednesday 06 November 2019

Calories, macros and activity

MyFitnessPal • 1,861 kcals (156 kcals from 0% alcohol, macros below from food only)

Carbs • 173
Protein • 190
Fat • 27

Caffeine • ~440mg
Alcohol • 0

Apple Watch • 10,506 steps
 
Thursday 07 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 94
Sleep • 8:20hrs (in bed from 21:50 - 06:45)
Efficiency • 94%

Awake • 0:30
REM • 2:27 (29% of sleep time)
Light • 4:37 (56% of sleep time)
Deep • 1:16 (15% of sleep time)

Average Resting Heart Rate • 59 bpm (min 55 bpm)
Average Heart Rate Variability • 33 ms (max 128 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.9 per minute

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

Body weight @ 178.8lbs

Weight training - REST DAY

08:15hrs - Treadmill Walking - 2 miles @ 3.5mph @ 4% incline

Calories, macros and activity

MyFitnessPal • 1,352 kcals (macros below from food only)

Carbs • 57
Protein • 169
Fat • 50

Caffeine • ~510mg
Alcohol • 0

Apple Watch • 7,949 steps
 
Friday 08 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep Score • 87
Sleep • 7:13hrs (in bed from 22:22 - 06:51)
Efficiency • 85%

Awake • 1:15
REM • 1:33 (21% of sleep time)
Light • 3:57 (55% of sleep time)
Deep • 1:43 (24% of sleep time)

Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 37 ms (max 110 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 15.8 per minute

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

Body weight @ 178.8lbs
 
Friday 08 November 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 @ 08:20hrs

Diverging Seated Row - 54kgs x 20+4+4+4+4

Pec Flies machine - 93kgs x 20+4+4+4+4

Leg extensions - 61kgs x 20+4+4+4+4

Tricep extension machine - 59kgs x 20+4+4+4+4

Face Pull - 27kgs x 20+4+4+4+4

Seated Calf Raise (3 sets) - 90kgs x 29, 27, 25

Ab crunch (3 x 15 reps) - 42kgs x 15, 15, 15



Session 2 @ 12:10hrs

Prone Leg Curls - 48kgs x 20+4+4+4+4

Lateral Raise machine - 48kgs x 20+4+4+4+4

Lat Pulldown - 47kgs x 20+4+4+4+4

Arm Curl Machine - 48kgs x 20+4+4+4+4

DB Shrugs (3 sets) - 44kgs x 30, 30, 30


17:15hrs Treadmill Walking - 2 miles @ 3.75mph @ 4% incline
 
Monday 11 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 76

Sleep Score • 81
Sleep • 7:21hrs (in bed from 21:32 - 07:01)
Efficiency • 78%

Awake • 2:08
REM • 1:33 (21% of sleep time)
Light • 4:31 (62% of sleep time)
Deep • 1:16 (17% of sleep time)

Average Resting Heart Rate • 62 bpm (min 54 bpm)
Average Heart Rate Variability • 30 ms (max 141 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.9 per minute

Influencing factors - Caffeine • ~500mg / Alcohol • 0 / binge eating
 
Monday 11 November 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 @ 8:20hrs

Pec Flies machine - 93kgs x 20+4+4+4+4+4

Leg extensions - 61kgs x 20+4+4+4+4+4

Lateral Raise machine - 48kgs x 20+4+4+4+4+4

Face Pull - 27kgs x 20+4+4+4+4+4

Tricep extension machine - 59kgs x 20+4+4+4+4+4

Seated Calf Raise (3 sets) - 90kgs x 35, 29, 23

Ab crunch (3 x 10 reps) - 43kgs x 10, 10, 10

Hip Abductor - 45kgs x 20+4+4+4+4+4


Session 2 @ 13:15hrs

Diverging Seated Row - 54kgs x 20+4+4+4+4+4

Prone Leg Curls - 48kgs x 20+4+4+4+4+4

Lat Pulldown - 47kgs x 20+4+4+4+4+4

Arm Curl Machine - 48kgs x 20+4+4+4+4+4

DB Shrugs (3 sets) - 46kgs x 30, 30, 25

Hip Adductor - 45kgs x 20+4+4+4+4+4


17:10hrs Treadmill - 2 miles @ 3.75mph @ 4% incline
 
Last edited:
Monday 11 November 2019

Calories, macros and activity

MyFitnessPal • 1,726 kcals (macros below from food only)

Carbs • 177
Protein • 192
Fat • 27

Caffeine • ~370mg
Alcohol • 0

Apple Watch • 8,014 steps
 
Tuesday 12 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 91
Sleep • 8:19hrs (in bed from 21:40 - 07:00)
Efficiency • 89%

Awake • 1:01
REM • 1:56 (23% of sleep time)
Light • 4:37 (56% of sleep time)
Deep • 1:45 (21% of sleep time)

Average Resting Heart Rate • 58 bpm (min 55 bpm)
Average Heart Rate Variability • 40 ms (max 172 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 14.0 per minute

Influencing factors - Caffeine • ~370mg / Alcohol • 0 / calorie deficit

Weight training - REST DAY

08:15hrs Treadmill - 2 miles @ 3.75mph @ 4% incline
12:10hrs Treadmill - 2 miles @ 3.75mph @ 4.5% incline

Calories, macros and activity

MyFitnessPal • 1,727 kcals (macros below from food only)

Carbs • 68
Protein • 231
Fat • 59

Caffeine • ~450mg
Alcohol • 0

Apple Watch • 12,162 steps
 
Wednesday 13 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 92

Sleep Score • 91
Sleep • 8:09hrs (in bed from 21:34 - 07:00)
Efficiency • 86%

Awake • 1:17
REM • 1:52 (23% of sleep time)
Light • 4:22 (54% of sleep time)
Deep • 1:54 (23% of sleep time)

Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 39 ms (max 119 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 14.1 per minute

Influencing factors - Caffeine • ~450mg / Alcohol • 0 / calorie deficit

Body weight @ 180.6lbs
 
Wednesday 13 November 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

Pec Flies machine - 100kgs x 20+4+4+4

Leg extensions - 63kgs x 20+4+4+4

Lateral Raise machine - 50kgs x 20+4+4+4

Face Pull - 29kgs x 20+4+4+4

Tricep extension machine - 60kgs x 20+4+4+4

Seated Calf Raise (3 sets) - 90kgs x 36, 29, 23

Hip Abductor - 47kgs x 20+4+4+4

Ab crunch (3 x 12 reps) - 43kgs x 12, 12, 12


Session 2 @ 12:10hrs

Diverging Seated Row - 55kgs x 20+4+4+4

Prone Leg Curls - 49kgs x 20+4+4+4

Lat Pulldown - 47kgs x 20+4+4+4

DB Shrugs (3 sets) - 46kgs x 33, 29, 25

Hip Adductor - 46kgs x 20+4+4+4

Arm Curl Machine - 49kgs x 20+4+4+4


17:10hrs Treadmill - 2 miles @ 3.5mph @ 0% incline
 
You must log in or register to reply here.
Back
Top