mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 November 2019

    Calories, macros and activity

    MyFitnessPal • 1,900 kcals (macros below from food only)

    Carbs • 180
    Protein • 223
    Fat • 31

    Caffeine • ~460mg
    Alcohol • 0

    Apple Watch • 8,768 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 14 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 94

    Sleep Score • 93
    Sleep • 8:45hrs (in bed from 21:36 - 07:00)
    Efficiency • 95%

    Awake • 0:39
    REM • 2:49 (32% of sleep time)
    Light • 4:51 (56% of sleep time)
    Deep • 1:04 (12% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 52 bpm)
    Average Heart Rate Variability • 35 ms (max 104 ms)
    Body Temperature deviation • +0.3°F
    Respiratory Rate • 13.4 per minute

    Influencing factors - Caffeine • ~469mg / Alcohol • 0 / calorie deficit

    Body weight @ 178.6lbs

    Weight training - REST DAY

    08:20hrs Treadmill - 2 miles @ 3.5mph @ 0% incline
    12:10hrs Treadmill - 2 miles @ 3.5mph @ 0% incline
    17:10hrs Treadmill - 2 miles @ 3.5mph @ 0% incline

    Calories, macros and activity

    MyFitnessPal • 1,817 kcals (macros below from food only)

    Carbs • 64
    Protein • 249
    Fat • 62

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 15,986 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 15 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 94

    Sleep Score • 96
    Sleep • 8:59hrs (in bed from 21:32 - 07:00)
    Efficiency • 95%

    Awake • 0:28
    REM • 2:38 (29% of sleep time)
    Light • 4:47 (53% of sleep time)
    Deep • 1:34 (18% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 32 ms (max 92 ms)
    Body Temperature deviation • +0.2°F
    Respiratory Rate • 13.8 per minute

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

    Body weight @ 178.6lbs
     
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 15 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 @ 08:00hrs

    Pec Fly Machine (Single Arm) - 52kgs x 20+4+4+4+4

    Leg Extensions (Single Leg) - 32kgs x 20+4+4+4+4

    Lateral Raise Machine (Single Arm) - 25kgs x 20+4+4+4+4

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

    Tricep Extension Machine - 60kgs x 20+4+4+4+4

    Standing Calf Raise Machine (3 sets) - 113kgs x 30, 25, 21

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

    Ab Crunch Machine (3 x 12 reps) - 43kgs x 12, 12, 12


    Session 2 @ 12:10hrs

    Diverging Seated Row (Single Arm) - 55kgs x 20+4+4+4+4

    Prone Leg Curls (Single Leg) - 49kgs x 20+4+4+4+4

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

    DB Shrugs (3 sets) - 46kgs x 35, 30, 26

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

    Arm Curl Machine (Single Arm) - 25kgs x 20+4+4+4+4


    17:10hrs Walking - 2 miles @ 3.5mph @ 0% incline
     
    Last edited: Nov 18, 2019
  5. mickc1965

    mickc1965 Well-Known Member

    Friday 15 November 2019

    Calories, macros and activity

    MyFitnessPal • 2,009 kcals (macros below from food only)

    Carbs • 181
    Protein • 241
    Fat • 35

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 8,395 steps
     
  6. mickc1965

    mickc1965 Well-Known Member

    Monday 18 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 95

    Sleep Score • 92
    Sleep • 8:22hrs (in bed from 21:30 - 07:00)
    Efficiency • 88%

    Awake • 1:08
    REM • 2:24 (29% of sleep time)
    Light • 4:46 (57% of sleep time)
    Deep • 1:11 (14% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 52 bpm)
    Average Heart Rate Variability • 33 ms (max 211 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 15.0 per minute

    Influencing factors - Caffeine • ~500mg / Alcohol • 0 / binge eating
     
  7. mickc1965

    mickc1965 Well-Known Member

    Monday 18 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

    Pec Fly Machine (Single Arm) - 52kgs x 20+4+4+4+4+4

    Leg Extensions (Single Leg) - 32kgs x 20+4+4+4+4+4

    Lateral Raise Machine (Single Arm) - 25kgs x 20+4+4+4+4+4

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

    Tricep Extension Machine (Single Arm) - 30kgs x 20+4+4+4+4+4

    Seated Calf Raise (3 sets) - 90kgs x 37, 30, 26

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

    Ab Crunch Machine (3 x 12 reps) - 43kgs x 12, 12, 12


    08:45hrs Treadmill Run/Walk - 1 mile @ overall average of 5mph @ 0% incline


    Session 2 @ 12:10hrs

    Diverging Seated Row (Single Arm) - 27kgs x 20+4+4+4+4+4

    Prone Leg Curls (Single Leg) - 24kgs x 20+4+4+4+4+4

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

    DB Shrugs (3 sets) - 46kgs x 35, 30, 26

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

    Arm Curl Machine (Single Arm R/L) - 25kgs x 20+4+4+4+4+3/3


    12:45hrs Treadmill Run/Walk - 1 mile @ overall average of 5.5mph @ 0% incline
     
    Last edited: Nov 20, 2019
  8. mickc1965

    mickc1965 Well-Known Member

    Monday 18 November 2019

    Calories, macros and activity

    MyFitnessPal • 2,078 kcals (macros below from food only)

    Carbs • 181
    Protein • 254
    Fat • 37

    Caffeine • ~510mg
    Alcohol • 0

    Apple Watch • 7,906 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 19 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 74

    Sleep Score • 91
    Sleep • 7:54hrs (in bed from 21:39 - 06:46)
    Efficiency • 87%

    Awake • 1:13
    REM • 1:36 (20% of sleep time)
    Light • 5:06 (65% of sleep time)
    Deep • 1:11 (15% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 55 bpm)
    Average Heart Rate Variability • 42 ms (max 158 ms)
    Body Temperature deviation • +0.5°F
    Respiratory Rate • 14.2 per minute

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

    Body weight @ 180.6lbs

    Weight training - REST DAY

    08:15hrs Treadmill Run/Walk - 2 mile @ overall average of ~6mph @ 0% incline

    Calories, macros and activity

    MyFitnessPal • 1,940 kcals (214 kcals from 0% alcohol, macros below from food only)

    Carbs • 62
    Protein • 247
    Fat • 53

    Caffeine • ~519mg
    Alcohol • 0

    Apple Watch • 6,392 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 20 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 77

    Sleep Score • 76
    Sleep • 5:53hrs (in bed from 00:17 - 06:46)
    Efficiency • 91%

    Awake • 0:35
    REM • 1:17 (19% of sleep time)
    Light • 3:20 (57% of sleep time)
    Deep • 1:25 (24% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 54 bpm)
    Average Heart Rate Variability • 44 ms (max 159 ms)
    Body Temperature deviation • -0.5°F
    Respiratory Rate • 13.9 per minute

    Influencing factors - Caffeine • ~510mg / Alcohol • 0 / calorie deficit / late night (for me)
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 20 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 @ 08:20hrs

    Pec Fly Machine (Single Arm) - 59kgs x 20+4+4+4

    Leg Extensions (Single Leg) - 33kgs x 20+4+4+4

    Lateral Raise Machine (Single Arm) - 26kgs x 20+4+4+4

    Rope Face Pull - 30kgs x 20+4+4+4

    Tricep Extension Machine (Single Arm) - 31kgs x 20+4+4+4

    Seated Calf Raise (3 sets) - 90kgs x 38, 29, 25

    Hip Abductor - 49kgs x 20+4+4+4

    Ab Crunch Machine (3 x 12 reps) - 44kgs x 12, 12, 12


    Session 2 @ 12:10hrs

    Diverging Seated Row (Single Arm) - 28kgs x 20+4+4+4

    Prone Leg Curls (Single Leg) - 25kgs x 20+4+4+4

    Lat Pulldown - 50kgs x 20+4+4+4

    DB Shrugs (3 sets) - 46kgs x 36, 30, 25

    Hip Adductor - 48kgs x 20+4+4+4

    Arm Curl Machine (Single Arm R/L) - 25kgs x 20+4+4+4
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 20 November 2019

    Calories, macros and activity

    MyFitnessPal • 2,302 kcals (macros below from food only)

    Carbs • 184
    Protein • 294
    Fat • 43

    Caffeine • ~570mg
    Alcohol • 0

    Apple Watch • 5,224 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 21 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80

    Sleep Score • 89
    Sleep • 7:25hrs (in bed from 21:48 - 07:00)
    Efficiency • 81%

    Awake • 1:47
    REM • 2:10 (29% of sleep time)
    Light • 4:00 (54% of sleep time)
    Deep • 1:14 (17% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 53 bpm)
    Average Heart Rate Variability • 32 ms (max 70 ms)
    Body Temperature deviation • +0.3°F
    Respiratory Rate • 13.6 per minute

    Influencing factors - Caffeine • ~570mg / Alcohol • 0 / maintenance calories / daughter woke up in severe pain @ 1am with suspected endometriosis (scan tomorrow with results on Monday) /

    Weight training - REST DAY

    Calories, macros and activity

    MyFitnessPal • 1,633 kcals (macros below from food only)

    Carbs • 59
    Protein • 231
    Fat • 52

    Caffeine • ~560mg
    Alcohol • 0

    Apple Watch • 4,801 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Friday 22 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 87
    Sleep • 7:28hrs (in bed from 22:02 - 06:44)
    Efficiency • 86%

    Awake • 1:13
    REM • 2:04 (28% of sleep time)
    Light • 3:47 (51% of sleep time)
    Deep • 1:36 (21% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 52 bpm)
    Average Heart Rate Variability • 33 ms (max 128 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 12.6 per minute

    Influencing factors - Caffeine • ~560mg / Alcohol • 0 / calorie deficit /
     
  15. mickc1965

    mickc1965 Well-Known Member

    Friday 22 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 @ 08:00hrs

    Pec Fly Machine (Single Arm) - 59kgs x 20+4+4+4+4

    Leg Extensions (Single Leg) - 33kgs x 20+4+4+4+4

    Lateral Raise Machine (Single Arm) - 26kgs x 20+4+4+4+4

    Rope Face Pull - 30kgs x 20+4+4+4+4

    Tricep Extension Machine (Single Arm) - 31kgs x 20+4+4+4+4

    Standing Calf Raise Machine (3 sets) - 113kgs x 31, 24, 21

    Hip Abductor - 49kgs x 20+4+4+4+4

    Ab Crunch Machine (3 x 12 reps) - 44kgs x 12, 12, 12

    08:30hrs Treadmill Run/Walk - 1 mile @ overall average of ~6mph @ 0% incline


    Session 2 @ 12:10hrs

    Diverging Seated Row (Single Arm) - 28kgs x 20+4+4+4+4

    Prone Leg Curls (Single Leg) - 25kgs x 20+4+4+4+4

    Lat Pulldown - 50kgs x 20+4+4+4+4

    DB Shrugs (3 sets) - 46kgs x 36, 31, 26

    Hip Adductor - 48kgs x 20+4+4+4+4

    Arm Curl Machine (Single Arm) - 25kgs x 20+4+4+4+4

    12:40hrs Treadmill Run - got to 3 minutes @6mph and right calf started to pull so hit the emergency stop, calf feels ok now but not prepared to tear a calf again!!
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 22 November 2019

    Calories, macros and activity

    MyFitnessPal • 2,540 kcals (483 from 0% alcohol, macros below from food only)

    Carbs • 178
    Protein • 252
    Fat • 36

    Caffeine • ~510mg
    Alcohol • 0

    Apple Watch • 6,552 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 25 November 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 77

    Sleep Score • 86
    Sleep • 7:18hrs (in bed from 21:43 - 06:05)
    Efficiency • 87%

    Awake • 1:03
    REM • 1:29 (20% of sleep time)
    Light • 5:14 (72% of sleep time)
    Deep • 0:35 (8% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 53 bpm)
    Average Heart Rate Variability • 31 ms (max 121 ms)
    Body Temperature deviation • +0.6°F
    Respiratory Rate • 13.6 per minute

    Influencing factors - Caffeine • ~700mg / Alcohol • 0 / binge eating
     
  18. mickc1965

    mickc1965 Well-Known Member

    Monday 25 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

    Pec Fly Machine (Single Arm) - 59kgs x 20+4+4+4+4+4

    Leg Extensions (Single Leg) - 33kgs x 20+4+4+4+4+4

    Lateral Raise Machine (Single Arm) - 26kgs x 20+4+4+4+4+4

    Rope Face Pull - 30kgs x 20+4+4+4+4+4

    Tricep Extension Machine (Single Arm) - 31kgs x 20+4+4+4+4+4

    Standing Calf Raise Machine (3 sets) - 113kgs x 35, 25, 20

    Hip Abductor - 49kgs x 20+4+4+4+4+4

    Ab Crunch Machine (3 x 12 reps) - 45kgs x 12, 12, 12


    Session 2 @ 12:10hrs

    Diverging Seated Row (Single Arm) - 28kgs x 20+4+4+4+4+4

    Prone Leg Curls (Single Leg) - 25kgs x 20+4+4+4+4+4

    Lat Pulldown - 50kgs x 20+4+4+4+4+4

    DB Shrugs (3 sets) - 46kgs x 36, 30, 25

    Hip Adductor - 49kgs x 20+4+4+4+4+4

    Arm Curl Machine (Single Arm R/L) - 25kgs x 20+4+4+4+4+4
     
  19. mickc1965

    mickc1965 Well-Known Member

    Monday 25 November 2019

    Calories, macros and activity

    MyFitnessPal • 2,298 kcals (187 from 0% alcohol, macros below from food only)

    Carbs • 212
    Protein • 188
    Fat • 55

    Caffeine • ~470mg
    Alcohol • 0

    Apple Watch • 4,831 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 26 November 2019

    Sleep & HRV Info (Oura Ring)

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 70

    Sleep Score • 83
    Sleep • 6:25hrs (in bed from 23:43 - 06:21)
    Efficiency • 97%

    Awake • 0:13
    REM • 1:18 (20% of sleep time)
    Light • 4:01 (63% of sleep time)
    Deep • 1:05 (17% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 51 bpm)
    Average Heart Rate Variability • 49 ms (max 199 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~470mg / Alcohol • 0 /

    Weight training - REST DAY

    Calories, macros and activity

    MyFitnessPal • went on a chocolate binge so not recorded food intake

    Caffeine • ~560mg
    Alcohol • 0

    Apple Watch • 2,821 steps
     

Share This Page