mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    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
     
  2. mickc1965

    mickc1965 Well-Known Member

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
  5. mickc1965

    mickc1965 Well-Known Member

    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 /
     
  6. mickc1965

    mickc1965 Well-Known Member

    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
     
    Last edited: Dec 10, 2019
  7. mickc1965

    mickc1965 Well-Known Member

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    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
     
  9. Jester

    Jester Well-Known Member

    What’s the ink?
     
  10. mickc1965

    mickc1965 Well-Known Member

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

  12. mickc1965

    mickc1965 Well-Known Member

  13. mickc1965

    mickc1965 Well-Known Member

  14. mickc1965

    mickc1965 Well-Known Member

    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 /
     
  15. Jester

    Jester Well-Known Member

    Damn ...


    And ouch
     
  16. mickc1965

    mickc1965 Well-Known Member

    Ouch doesn’t cover the pain around the armpit, could have got up and left, one more session and then to decide if to go to onto the chest or back. Think I have gone soft in my old age
     
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    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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