mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    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
     
  2. mickc1965

    mickc1965 Well-Known Member

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
  5. mickc1965

    mickc1965 Well-Known Member

    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
     
  6. mickc1965

    mickc1965 Well-Known Member

    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
     
  7. mickc1965

    mickc1965 Well-Known Member

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    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
     
  9. mickc1965

    mickc1965 Well-Known Member

    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
     
  10. mickc1965

    mickc1965 Well-Known Member

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    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
     
  12. mickc1965

    mickc1965 Well-Known Member

    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
     
  13. mickc1965

    mickc1965 Well-Known Member

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    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
     
  15. mickc1965

    mickc1965 Well-Known Member

    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
     
  16. mickc1965

    mickc1965 Well-Known Member

    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: Nov 12, 2019
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    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
     

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