mickc1965 training log
- Thread starter mickc1965
- Start date
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
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
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
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
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
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:
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
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
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
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:
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
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
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)
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)
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
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
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
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
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 /
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 /
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!!
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!!
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
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
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
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
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
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