mickc1965 training log

Monday 06 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 73

Sleep Score • 95
Sleep • 7:36hrs (in bed from 22:46 - 06.58)
Efficiency • 93%

Awake • 0:35
REM • 1:29 (19% of sleep time)
Light • 4:24 (58% of sleep time)
Deep • 1:43 (23% of sleep time)

Average Resting Heart Rate • 66 bpm (min 59 bpm)
Average Heart Rate Variability • 58 ms (max 158 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 16.5 per minute
 
Monday 06 January 2020

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets

Session 1 @ 08:10hrs

Prone Leg Curls (Single Leg) - 27kgs x 15+3+3+3+3+3

Leg Extensions (Single Leg) - 35kgs x 15+3+3+3+3+3

Leg Press Machine - 52kgs x 15+3+3+3+3+3

Hip Abductor - 53kgs x 15+3+3+3+3+3

Hip Adductor - 53kgs x 15+3+3+3+3+3

Standing Calf Raise Machine - 113kgs x 30+6+6+6+6+6


Session 2 @ 12:10hrs

Diverging Seated Row (Single Arm) - 30kgs x 15+3+3+3+3+3

Pec Fly Machine (Single Arm) - 68kgs x 15+3+3+3+3+3

Lat Pulldown - 54kgs x 15+3+3+3+3+3

Converging Chest Press (Single Arm) - 27kgs x 15+3+3+3+3+3

DB Shrugs - 46kgs x 30+6+6+6+6+6
 
Monday 06 January 2020

Calories, macros and activity

MyFitnessPal • 1,893 kcals (macros below from food only)

Carbs • 173
Protein • 167
Fat • 57

Caffeine • ~440mg
Alcohol • 0

Apple Watch • 4,197 steps
 
Tuesday 07 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 77

Sleep Score • 91
Sleep • 7:02hrs (in bed from 23:30 - 06:55)
Efficiency • 95%

Awake • 0:23
REM • 1:55 (27% of sleep time)
Light • 4:14 (60% of sleep time)
Deep • 0:52 (13% of sleep time)

Average Resting Heart Rate • 61 bpm (min 57 bpm)
Average Heart Rate Variability • 19 ms (max 47 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~440mg / Alcohol • 0 / caloric deficit

Body weight @ 190.2lbs
 
Tuesday 07 January 2020

Tricep Extension Machine (Single Arm) - 33kgs x 15+3+3+3+3+3

Arm Curl Machine (Single Arm) - 27kgs x 15+3+3+3+3+3

Lateral Raise Machine (Single Arm) - 28kgs x 15+3+3+3+3+3

Triceps Rope Pushdowns - 41kgs x 15+3+3+3+3+3

Rope Curls - 27kgs x 15+3+3+3+3+3

Rope Face Pull - 34kgs x 15+3+3+3+3+3


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
 
Myorep activation set; 25 reps, roughly 50% of usual working load?

I can row around 160kg for a triple before form needs some body English. Looking for an ideal myoreps load for once per week.
 
Tuesday 07 January 2020

Calories, macros and activity

MyFitnessPal • 2,216 kcals (macros below from food only)

Carbs • 248
Protein • 152
Fat • 63

Caffeine • ~450mg
Alcohol • 0

Apple Watch • 3,363 steps
 
Jester said:
Myorep activation set; 25 reps, roughly 50% of usual working load?

I can row around 160kg for a triple before form needs some body English. Looking for an ideal myoreps load for once per week.
Click to expand...

I would say 25 reps is somewhere between 50 and 55% of a 1 rep max so somewhere between 85 and 95 kgs should be good to go
 
Wednesday 08 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 86
Sleep • 7:06hrs (in bed from 22:14 - 06:58)
Efficiency • 81%

Awake • 1:38
REM • 1:57 (28% of sleep time)
Light • 4:03 (57% of sleep time)
Deep • 1:15 (15% of sleep time)

Average Resting Heart Rate • 58 bpm (min ?54bpm)
Average Heart Rate Variability • 20 ms (max 62 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.9 per minute

Influencing factors - Caffeine • ~450mg / Alcohol • 0 / maintenance calories

Body weight @ 189.4lbs
 
Wednesday 08 January 2020

Weight training - REST DAY

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
 
Wednesday 08 January 2020

Calories, macros and activity

MyFitnessPal • 1,993 kcals (macros below from food only)

Carbs • 234
Protein • 168
Fat • 40

Caffeine • ~330mg
Alcohol • 0

Apple Watch • 3,833 steps
 
Thursday 09 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep Score • 89
Sleep • 8:10hrs (in bed from 22:00- 06:58)
Efficiency • 91%

Awake • 0:47
REM • 2:11 (27% of sleep time)
Light • 5:23 (66% of sleep time)
Deep • 0:36 (7% of sleep time)

Average Resting Heart Rate • 64 bpm (min 59 bpm)
Average Heart Rate Variability • 22 ms (max 45 ms)
Body Temperature deviation • +0.4°F
Respiratory Rate • 13.0 per minute

Influencing factors - Caffeine • ~330mg / Alcohol • 0 / slight caloricx deficit

Body weight @ 189.4lbs
 
Thursday 09 January 2019

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets

Prone Leg Curls (Single Leg) - 28kgs x 15+3+3+3+3+3

Leg Extensions (Single Leg) - 36kgs x 15+3+3+3+3+3

Leg Press Machine - 54kgs x 15+3+3+3+3+3

Hip Abductor - 54kgs x 15+3+3+3+3+3

Hip Adductor - 54kgs x 15+3+3+3+3+3

Standing Calf Raise Machine - 113kgs x 30+6+6+6+6+6

Pec Fly Machine (Single Arm) - 70kgs x 15+3+3+3+3+3

Converging Chest Press (Single Arm) - 28kgs x 15+3+3+3+3+3

Tricep Extension Machine (Single Arm) - 34kgs x 15+3+3+3+3+3

Triceps Rope Pushdowns - 41kgs x 15+3+3+3+3+3
 
Thursday 09 January 2019

Calories, macros and activity

MyFitnessPal • 1,882 kcals (macros below from food only)

Carbs • 172
Protein • 175
Fat • 53

Caffeine • ~390mg
Alcohol • 0

Apple Watch • 3,302 steps
 
Friday 10 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 76

Sleep Score • 89
Sleep • 6:55hrs (in bed from 22:35 - 06:30)
Efficiency • 87%

Awake • 1:00
REM • 1:36 (23% of sleep time)
Light • 3:36 (52% of sleep time)
Deep • 1:42 (25% of sleep time)

Average Resting Heart Rate • 56 bpm (min 52 bpm)
Average Heart Rate Variability • 24 ms (max 129 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.0 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • 0 / calorie deficit

Body weight @ 188.4lbs
 
Friday 10 January 2020

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets

Diverging Seated Row (Single Arm) - 32kgs x 15+3+3+3+3+3

Lateral Raise Machine (Single Arm) - 29kgs x 15+3+3+3+3+3

Lat Pulldown - 56kgs x 15+3+3+3+3+3

DB Shrugs - 46kgs x 30+6+6+6+6+6

Arm Curl Machine (Single Arm) - 28kgs x 15+3+3+3+3+3

Rope Face Pull - 36kgs x 15+3+3+3+3+3

Rope Curls - 29kgs x 15+3+3+3+3+3
 
Friday 10 January 2020

Calories, macros and activity

MyFitnessPal • 1,847 kcals (macros below from food only)

Carbs • 171
Protein • 174
Fat • 50

Caffeine • ~400mg
Alcohol • 0

Apple Watch • 5,069 steps
 
Saturday 11 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 87
Sleep • 7:25hrs (in bed from 22:19 - 07:39)
Efficiency • 79%

Awake • 1:55
REM • 1:51 (25% of sleep time)
Light • 4:29 (61% of sleep time)
Deep • 1:04 (14% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 25 ms (max 84 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 13.6 per minute

Influencing factors - Caffeine • ~400mg / Alcohol • 0 / caloric deficit

Body weight @ 188.0lbs
 
Saturday 11 January 2020

Weight training - REST DAY

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
 
Saturday 11 January 2020

Calories, macros and activity

MyFitnessPal • 2,608 kcals (819 kcals from alcohol, macros below from food only)

Carbs • 171
Protein • 163
Fat • 48

Caffeine • ~300mg
Alcohol • 3 pints of cider

Apple Watch • 6,422 steps
 
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