mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    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
     
  2. mickc1965

    mickc1965 Well-Known Member

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
  5. mickc1965

    mickc1965 Well-Known Member

    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
     
  6. Jester

    Jester Well-Known Member

    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.
     
  7. mickc1965

    mickc1965 Well-Known Member

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    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
     
    Jester likes this.
  9. mickc1965

    mickc1965 Well-Known Member

    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
     
  10. mickc1965

    mickc1965 Well-Known Member

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    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
     
  12. mickc1965

    mickc1965 Well-Known Member

    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
     
  13. mickc1965

    mickc1965 Well-Known Member

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    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
     
  15. mickc1965

    mickc1965 Well-Known Member

    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
     
  16. mickc1965

    mickc1965 Well-Known Member

    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
     
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    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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