mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 12 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 81
Sleep Score • 82
Sleep • 7:06hrs (in bed from 21:26 - 06:47)
Efficiency • 77%
Awake • 2:10 (not sure I was awake that long but I did have broken sleep)
REM • 1:42 (24% of sleep time)
Light • 3:53 (55% of sleep time)
Deep • 1:30 (21% of sleep time)
Average Resting Heart Rate • 61 bpm (min 56 bpm)
Average Heart Rate Variability • 33 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
Sleep & HRV Info (Oura Ring)
Readiness Score • 81
Sleep Score • 82
Sleep • 7:06hrs (in bed from 21:26 - 06:47)
Efficiency • 77%
Awake • 2:10 (not sure I was awake that long but I did have broken sleep)
REM • 1:42 (24% of sleep time)
Light • 3:53 (55% of sleep time)
Deep • 1:30 (21% of sleep time)
Average Resting Heart Rate • 61 bpm (min 56 bpm)
Average Heart Rate Variability • 33 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
mickc1965
Well-Known Member
Thursday 12 December 2019
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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
Treadmill Walking - 2 miles @ 3mph @ 1% incline
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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
Treadmill Walking - 2 miles @ 3mph @ 1% incline
mickc1965
Well-Known Member
Friday 13 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 86
Sleep • 7:06hrs (in bed from 21:46 - 06:41)
Efficiency • 80%
Awake • 1:49
REM • 1:50 (26% of sleep time)
Light • 3:41 (52% of sleep time)
Deep • 1:34 (22% of sleep time)
Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 39 ms (max 87 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~430mg / Alcohol • 0 /
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 86
Sleep • 7:06hrs (in bed from 21:46 - 06:41)
Efficiency • 80%
Awake • 1:49
REM • 1:50 (26% of sleep time)
Light • 3:41 (52% of sleep time)
Deep • 1:34 (22% of sleep time)
Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 39 ms (max 87 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 15.0 per minute
Influencing factors - Caffeine • ~430mg / Alcohol • 0 /
mickc1965
Well-Known Member
Friday 13 December 201
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
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine (3 sets) - 113kgs x 32, 27, 22
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Session 2 @ 12:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
DB Shrugs (3 sets) - 46kgs x 39, 34, 28
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+3/4+2/3
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
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine (3 sets) - 113kgs x 32, 27, 22
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Session 2 @ 12:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
DB Shrugs (3 sets) - 46kgs x 39, 34, 28
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+3/4+2/3
mickc1965
Well-Known Member
Monday 16 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 85
Sleep Score • 93
Sleep • 8:36hrs (in bed from 21:54 - 07:01)
Efficiency • 94%
Awake • 0:30
REM • 1:48 (21% of sleep time)
Light • 4:54 (57% of sleep time)
Deep • 1:54 (22% of sleep time)
Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 44 ms (max 148 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Body weight @ 188.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 85
Sleep Score • 93
Sleep • 8:36hrs (in bed from 21:54 - 07:01)
Efficiency • 94%
Awake • 0:30
REM • 1:48 (21% of sleep time)
Light • 4:54 (57% of sleep time)
Deep • 1:54 (22% of sleep time)
Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 44 ms (max 148 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute
Body weight @ 188.0lbs
mickc1965
Well-Known Member
Monday 16 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 @ 08:20hrs
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine (3 sets) - 113kgs x 33, 26, 20
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Leg Press Machine - 66kgs x 20+4+4+4 - Wore a SBD knee sleeve and still had knee pain (from ruptured PCL) on the Leg Press , may never be able to squat or leg press properly ever again :-(
Session 2 @ 12:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
DB Shrugs (3 sets) - 46kgs x 39, 34, 29
Converging Chest Press (Single Arm) - 25kgs x 20+4+4+4+4+4
Converging Shoulder Press (Single Arm)
Decided to bring back pressing exercises to see how things go, starting light and add weight as and when, got pain in shoulder during the warm up on shoulder press so will drop this exercise :-(
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 @ 08:20hrs
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine (3 sets) - 113kgs x 33, 26, 20
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Leg Press Machine - 66kgs x 20+4+4+4 - Wore a SBD knee sleeve and still had knee pain (from ruptured PCL) on the Leg Press , may never be able to squat or leg press properly ever again :-(
Session 2 @ 12:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
DB Shrugs (3 sets) - 46kgs x 39, 34, 29
Converging Chest Press (Single Arm) - 25kgs x 20+4+4+4+4+4
Converging Shoulder Press (Single Arm)
Decided to bring back pressing exercises to see how things go, starting light and add weight as and when, got pain in shoulder during the warm up on shoulder press so will drop this exercise :-(
mickc1965
Well-Known Member
Tuesday 17 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 77
Sleep • 6:56hrs (in bed from 22:10 - 06:46)
Efficiency • 81%
Awake • 1:39
REM • 1:38 (24% of sleep time)
Light • 4:43 (68% of sleep time)
Deep • 0:35 (8% of sleep time)
Average Resting Heart Rate • 59 bpm (min 52 bpm)
Average Heart Rate Variability • 25 ms (max 124 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 77
Sleep • 6:56hrs (in bed from 22:10 - 06:46)
Efficiency • 81%
Awake • 1:39
REM • 1:38 (24% of sleep time)
Light • 4:43 (68% of sleep time)
Deep • 0:35 (8% of sleep time)
Average Resting Heart Rate • 59 bpm (min 52 bpm)
Average Heart Rate Variability • 25 ms (max 124 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
mickc1965
Well-Known Member
Tuesday 17 December 2019
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+2/4
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
DB Bicep Curls - 14kgs x 15+3+3+3+3+3
Triceps Rope Pushdowns - 40kgs x 20+4+4+4+4+4
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+2/4
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
DB Bicep Curls - 14kgs x 15+3+3+3+3+3
Triceps Rope Pushdowns - 40kgs x 20+4+4+4+4+4
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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
mickc1965
Well-Known Member
Wednesday 18 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 92
Sleep • 8:34hrs (in bed from 22:02 - 07:15)
Efficiency • 93%
Awake • 0:39
REM • 2:19 (27% of sleep time)
Light • 4:41 (55% of sleep time)
Deep • 1:33 (18% of sleep time)
Average Resting Heart Rate • 56 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 95 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 12.9 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 / calorie deficit
Sleep & HRV Info (Oura Ring)
Readiness Score • 89
Sleep Score • 92
Sleep • 8:34hrs (in bed from 22:02 - 07:15)
Efficiency • 93%
Awake • 0:39
REM • 2:19 (27% of sleep time)
Light • 4:41 (55% of sleep time)
Deep • 1:33 (18% of sleep time)
Average Resting Heart Rate • 56 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 95 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 12.9 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 / calorie deficit
mickc1965
Well-Known Member
Thursday 19 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 91
Sleep Score • 89
Sleep • 7:44hrs (in bed from 22:00 - 07:00)
Efficiency • 86%
Awake • 1:16
REM • 2:02 (26% of sleep time)
Light • 4:50 (63% of sleep time)
Deep • 0:51 (11% of sleep time)
Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 22 ms (max 64 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
Body weight @ 183.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 91
Sleep Score • 89
Sleep • 7:44hrs (in bed from 22:00 - 07:00)
Efficiency • 86%
Awake • 1:16
REM • 2:02 (26% of sleep time)
Light • 4:50 (63% of sleep time)
Deep • 0:51 (11% of sleep time)
Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 22 ms (max 64 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
Body weight @ 183.6lbs
mickc1965
Well-Known Member
Thursday 19 December 2019
Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets
Session 1 @ 08:15hrs
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Leg Press Machine - 52kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine - 113kgs x 30+6+6+6+6+6
Session 2 @ 13:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
Converging Chest Press (Single Arm) - 27kgs x 20+4+4+4+4+4
DB Shrugs - 46kgs x 30+6+6+6+6+6
Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets
Session 1 @ 08:15hrs
Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4
Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4
Leg Press Machine - 52kgs x 20+4+4+4+4+4
Hip Abductor - 53kgs x 20+4+4+4+4+4
Hip Adductor - 53kgs x 20+4+4+4+4+4
Standing Calf Raise Machine - 113kgs x 30+6+6+6+6+6
Session 2 @ 13:10hrs
Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4
Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4
Lat Pulldown - 54kgs x 20+4+4+4+4+4
Converging Chest Press (Single Arm) - 27kgs x 20+4+4+4+4+4
DB Shrugs - 46kgs x 30+6+6+6+6+6
mickc1965
Well-Known Member
Friday 20 December 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 90
Sleep • 8:03hrs (in bed from 21:24 - 06:50)
Efficiency • 85%
Awake • 1:22
REM • 2:36 (32% of sleep time)
Light • 4:18 (54% of sleep time)
Deep • 1:08 (14% of sleep time)
Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 19 ms (max 38 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 /
Body weight @ 183.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 90
Sleep • 8:03hrs (in bed from 21:24 - 06:50)
Efficiency • 85%
Awake • 1:22
REM • 2:36 (32% of sleep time)
Light • 4:18 (54% of sleep time)
Deep • 1:08 (14% of sleep time)
Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 19 ms (max 38 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 /
Body weight @ 183.6lbs
mickc1965
Well-Known Member
Friday 20 December 2019
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+3/4
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Rope Curls - 27kgs x 20+4+4+4+4+4
Triceps Rope Pushdowns - 41kgs x 20+4+4+4+4+4
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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
Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+3/4
Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4
Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4
Rope Face Pull - 34kgs x 20+4+4+4+4+4
Rope Curls - 27kgs x 20+4+4+4+4+4
Triceps Rope Pushdowns - 41kgs x 20+4+4+4+4+4
Alternating Knee Cruches - 1 x 30 reps (15 per side)
Alternating Leg Raises - 1 x 30 reps (15 per leg)
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