mickc1965 training log

Wednesday 27 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 78

Sleep Score • 93
Sleep • 8:43hrs (in bed from 21:55 - 06:57)
Efficiency • 97%

Awake • 0:18
REM • 1:53 (22% of sleep time)
Light • 5:03 (58% of sleep time)
Deep • 1:46 (20% of sleep time)

Average Resting Heart Rate • 64 bpm (min 57 bpm)
Average Heart Rate Variability • 46 ms (max 167 ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 14.8 per minute

Influencing factors - Caffeine • ~560mg / Alcohol • 0 / binge eating
 
Wednesday 27 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 Fly Machine (Single Arm) - 66kgs x 20+4+4+4

Leg Extensions (Single Leg) - 34kgs x 20+4+4+4

Lateral Raise Machine (Single Arm) - 27kgs x 20+4+4+4

Rope Face Pull - 31kgs x 20+4+4+4

Tricep Extension Machine (Single Arm) - 32kgs x 20+4+4+4

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

Hip Abductor - 52kgs x 20+4+4+4

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


Session 2 @ 12:10hrs

Diverging Seated Row (Single Arm) - 29kgs x 20+4+4

Prone Leg Curls (Single Leg) - 26kgs x 20+4+4+4

Lat Pulldown - 52kgs x 20+4+4+4

DB Shrugs (3 sets) - 46kgs x 38, 33, 28

Hip Adductor - 52kgs x 20+4+4+4

Arm Curl Machine (Single Arm R/L) - 26kgs x 20+4+4+4
 
Wednesday 27 November 2019

Calories, macros and activity

MyFitnessPal • 2,160 kcals (macros below from food only)

Carbs • 223
Protein • 209
Fat • 45

Caffeine • ~390mg
Alcohol • 0

Apple Watch • 4,084 steps
 
Thursday 28 November 2019

Sleep & HRV Info (Oura Ring)

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep Score • 95
Sleep • 9:09hrs (in bed from 21:10 - 06:58)
Efficiency • 93%

Awake • 0:38
REM • 1:57 (21% of sleep time)
Light • 5:33 (61% of sleep time)
Deep • 1:39 (18% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 68 ms (max 209 ms)
Body Temperature deviation • -0.5°F
Respiratory Rate • 14.6 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • 0 / ~maintenance/slight deficit calories

Weight training - REST DAY

14:30hrs - 2 mile walk

Calories, macros and activity

MyFitnessPal • 2,655 kcals (552 kcals from 0% alcohol, macros below from food only)

Carbs • 163
Protein • 140
Fat • 87

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 10,514 steps
 
Friday 29 November 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 73

Sleep Score • 87
Sleep • 6:44hrs (in bed from 23:39 - 07:00)
Efficiency • 92%

Awake • 0:36
REM • 1:52 (28% of sleep time)
Light • 3:46 (56% of sleep time)
Deep • 1:06 (16% of sleep time)

Average Resting Heart Rate • 60 bpm (min 54 bpm)
Average Heart Rate Variability • 34 ms (max 85 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
 
Friday 29 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 @

Pec Fly Machine (Single Arm) - 66kgs x 20+4+4+4+4

Leg Extensions (Single Leg) - 34kgs x 20+4+4+4+4

Lateral Raise Machine (Single Arm) - 27kgs x 20+4+4+4+4

Rope Face Pull - 31kgs x 20+4+4+4+4

Tricep Extension Machine (Single Arm) - 32kgs x 20+4+4+4+4

Standing Calf Raise Machine (3 sets) - 113kgs x 36, 25, 20

Hip Abductor - 52kgs x 20+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) - 29kgs x 20+4+4+4+4

Prone Leg Curls (Single Leg) - 26kgs x 20+4+4+4+4

Lat Pulldown - 52kgs x 20+4+4+4+4

DB Shrugs (3 sets) - 46kgs x 38, 33, 28

Hip Adductor - 52kgs x 20+4+4+4+4

Arm Curl Machine (Single Arm) - 26kgs x 20+4+4+4+4
 
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Friday 29 November 2019

Calories, macros and activity

MyFitnessPal • 2,394 kcals (234 kcals from 0% lager, macros below from food only)

Carbs • 225
Protein • 207
Fat • 46

Caffeine • ~450mg
Alcohol • 0

Apple Watch • 5,356 steps
 
Monday 09 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 56

Sleep Score • 88
Sleep • 7:37hrs (in bed from 22:29 - 07:14)
Efficiency • 87%

Awake • 1:07
REM • 2:19 (30% of sleep time)
Light • 4:01 (53% of sleep time)
Deep • 1:17 (17% of sleep time)

Average Resting Heart Rate • 77 bpm (min 67 bpm)
Average Heart Rate Variability • 15 ms (max 25 ms)
Body Temperature deviation • +1.7°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~360mg / Alcohol • 0 / high carbs due to full day tattoo session /

Assume above very low Readiness Score and high overnight heart rate / low HRV was caused 6 hours of tattooing (fuck does the armpit hurt)

Weight training - Taken as a rest day due to above parameters

12:05hrs Walking - 11 minutes to and from the local shop

Calories, macros and activity

MyFitnessPal • 2,112 kcals (macros below from food only)

Carbs • 201
Protein • 175
Fat • 65

Caffeine • ~400mg
Alcohol • 0

Apple Watch • 2,929 steps
 
Jester said:
What’s the ink?
Click to expand...

Latest one is a weeping Virgin Mary on the inner bicep, previous one was two possessed nuns on inner forearm, shoulder and bicep has an image of a crucified Jesus (image from the Passion of Christ) and outer foreman will be ‘Fallen Angel’ - dark I know
 
fec69031ec753ac079f288ee3cb89bfc.jpg
 
Tuesday 10 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 91

Sleep Score • 94
Sleep • 8:06hrs (in bed from 21:43 - 07:01)
Efficiency • 87%

Awake • 1:12
REM • 2:24 (30% of sleep time)
Light • 3:46 (45% of sleep time)
Deep • 1:55 (24% of sleep time)

Average Resting Heart Rate • 59 bpm (min 53 bpm)
Average Heart Rate Variability • 32 ms (max 55 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~400mg / Alcohol • 0 /
 
Tuesday 10 December 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 @ 08:10hrs

Pec Fly Machine (Single Arm) - 66kgs x 20+4+4+4+4+4

Leg Extensions (Single Leg) - 34kgs x 20+4+4+4+4+4

Lateral Raise Machine (Single Arm) - 27kgs x 20+4+4+4+4+4

Rope Face Pull - 31kgs x 20+4+4+4+4+4

Tricep Extension Machine (Single Arm) - 32kgs x 20+4+4+4+4+4

Standing Calf Raise Machine (3 sets) - 113kgs x 36, 25, 20

Hip Abductor - 52kgs x 20+4+4+4+4+4

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

Session 2 @ 11:45hrs

Diverging Seated Row (Single Arm) - 29kgs x 20+4+4+4+4+4

Prone Leg Curls (Single Leg) - 26kgs x 20+4+4+4+4+4

Lat Pulldown - 52kgs x 20+4+4+4+4+4

DB Shrugs (3 sets) - 46kgs x 38, 33, 28

Hip Adductor - 52kgs x 20+4+4+4+4+4

Arm Curl Machine (Single Arm) - 26kgs x 20+4+4+4+4+4
 
Tuesday 10 December 2019

Calories, macros and activity

MyFitnessPal • 2,922 kcals (macros below from food only)

Carbs • 300
Protein • 186
Fat • 104

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 4,833 steps
 
Wednesday 11 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 80

Sleep Score • 93
Sleep • 7:32hrs (in bed from 22:11 - 07:01)
Efficiency • 85%

Awake • 1:18
REM • 2:07 (28% of sleep time)
Light • 3:49 (51% of sleep time)
Deep • 1:36 (21% of sleep time)

Average Resting Heart Rate • 60 bpm (min 57 bpm)
Average Heart Rate Variability • 30 ms (max 93 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 12.9 per minute

Influencing factors - Caffeine • ~380mg / Alcohol • 0 / little bit of chocolate binge eating
 
Wednesday 11 December 2019


Alternating Knee Cruches - 1 x 30 reps (15 per side)

Alternating Leg Raises - 1 x 30 reps (15 per side)

Crunches - 1 x 30 reps

Alternating Heel Tap - 1 x 30 reps (15 per side)

Leg Pull Ins - 1 x 30 reps

Crunches (Knees Up) - 1 x 30 reps

Plank - 1 x 60 seconds


08:35hrs Treadmill Walking - 1 mile @ 3.6mph @ 1% incline

12:10hrs Treadmill Walking - 2 miles @ 3mph @ 2% incline
 
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