mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Sunday 12 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 90
    Sleep • 7:26hrs (in bed from 00:03 - 07:48)
    Efficiency • 96%

    Awake • 0:18
    REM • 2:39 (36% of sleep time)
    Light • 2:54 (39% of sleep time)
    Deep • 1:53 (25% of sleep time)

    Average Resting Heart Rate • 67 bpm (min 60 bpm)
    Average Heart Rate Variability • 24 ms (max 83 ms)
    Body Temperature deviation • +0.4°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~300mg / Alcohol • 3 pints of cider / caloric deficit (food)

    Body weight @ 187.2lbs

    Weight training - REST DAY (full day tattoo session)

    Calories, macros and activity

    MyFitnessPal • 2,177 kcals (macros below from food only)

    Carbs • 376 - wine gums required during 5.5 hour tattoo session
    Protein • 120 - oops
    Fat • 19

    Caffeine • ~350mg
    Alcohol • 0

    Apple Watch • 7,828 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Monday 13 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 94
    Sleep • 8:02hrs (in bed from 22:11 - 06:54)
    Efficiency • 93%

    Awake • 0:39
    REM • 2:00 (25% of sleep time)
    Light • 4:11 (52% of sleep time)
    Deep • 1:52 (23% of sleep time)

    Average Resting Heart Rate • 64 bpm (min 58? bpm)
    Average Heart Rate Variability • 36 ms (max 110 ms)
    Body Temperature deviation • +0.4°F
    Respiratory Rate • 16.1 per minute

    Influencing factors - Caffeine • ~300mg / Alcohol • 0 / slight caloic deficit

    Body weight @ 187.2lbs
     
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 13 January 2020

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

    Prone Leg Curls (Single Leg) - 29kgs x 15+3+3+3+3+3

    Leg Extensions (Single Leg) - 37kgs x 15+3+3+3+3+3

    Leg Press Machine - 55kgs x 15+3+3+3+3+3

    Hip Abductor - 55kgs x 15+3+3+3+3+3

    Hip Adductor - 55kgs x 15+3+3+3+3+3

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

    Lateral Raise Machine (Single Arm) - 30kgs x 15+3+3+3+3+3

    Rope Face Pull - 40kgs x 15+3+3+3+3+3

    DB Shrugs - 46kgs x 30+6+6+6+6+6
     
  4. mickc1965

    mickc1965 Well-Known Member

    Going to change from myo reps back to 3 sets with 30 seconds rest
     
  5. mickc1965

    mickc1965 Well-Known Member

    Monday 13 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,835 kcals (macros below from food only)

    Carbs • 168
    Protein • 168
    Fat • 53

    Caffeine • ~370mg
    Alcohol • 0

    Apple Watch • 3,705 steps
     
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 92
    Sleep • 7:44hrs (in bed from 21:53 - 06:49)
    Efficiency • 87%

    Awake • 1:12
    REM • 1:52 (24% of sleep time)
    Light • 4:08 (54% of sleep time)
    Deep • 1:43 (22% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 55 bpm)
    Average Heart Rate Variability • 42 ms (max 257 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 15.0 per minute

    Influencing factors - Caffeine • ~370mg / Alcohol • 0 / calorie deficit

    Body weight @ 187.2lbs
     
  7. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 January 2020

    Weight Training - target for 1st set is 15 reps followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Diverging Seated Row (Single Arm) - 36kgs x 15+15+12

    Pec Fly Machine (Single Arm) - 79kgs x 15+15+15

    Lat Pulldown - 66kgs x 15+10+7

    Converging Chest Press (Single Arm) - 34kgs x 15+13+11

    Arm Curl Machine (Single Arm) - 31kgs x 15+10+6

    Tricep Extension Machine (Single Arm) - 38kgs x 15+11+8

    Rope Curls - 33kgs x 15+15+15

    Triceps Rope Pushdowns - 50kgs x 15+12+10
     
    Last edited: Jan 16, 2020 at 7:41 AM
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,742 kcals (macros below from food only)

    Carbs • 167
    Protein • 159
    Fat • 46

    Caffeine • ~490mg
    Alcohol • 0

    Apple Watch • 4,566 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 85

    Sleep Score • 88
    Sleep • 7:25hrs (in bed from 21:59 - 06:43)
    Efficiency • 85%

    Awake • 1:18
    REM • 1:39 (22% of sleep time)
    Light • 4:11 (57% of sleep time)
    Deep • 1:34 (21% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 53 bpm)
    Average Heart Rate Variability • 37 ms (max 136 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~490mg / Alcohol • 0 / calorie deficit

    Body weight @ 187.2lbs
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 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 15 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,854 kcals (macros below from food only)

    Carbs • 170
    Protein • 170
    Fat • 53

    Caffeine • ~500mg
    Alcohol • 0

    Apple Watch • 4,566 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Thursday 16 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 92

    Sleep Score • 96
    Sleep • 8:42hrs (in bed from 21:38 - 06:52)
    Efficiency • 94%

    Awake • 0:32
    REM • 2:12 (25% of sleep time)
    Light • 4:54 (57% of sleep time)
    Deep • 1:35 (18% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 49 bpm)
    Average Heart Rate Variability • 42 ms (max 172 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 14.4 per minute

    Influencing factors - Caffeine • ~500mg / Alcohol • 0 / calorie deficit

    Body weight @ 187.2lbs (beginning to think my scales are broken, same weight 5 days in a row)
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 16 January 2020

    Weight Training - target for 1st set is 15 reps (not calves and traps) followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Prone Leg Curls (Single Leg) - 30kgs x 15, 9, 6

    Leg Extensions (Single Leg) - 39kgs x 15, 13, 10

    Leg Press Machine - 59kgs x 15, 12, 10

    Hip Abductor - 59kgs x 15, 15, 15

    Hip Adductor - 59kgs x 15, 15, 15

    Standing Calf Raise Machine - 113kgs x 30, 20, 14

    Lateral Raise Machine (Single Arm) - 32kgs x 15, 15, 15

    Rope Face Pull - 50kgs x 15, 12, 10

    DB Shrugs - 46kgs x 30, 20, 15
     
  14. mickc1965

    mickc1965 Well-Known Member

    Thursday 16 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,825 kcals (macros below from food only)

    Carbs • 167
    Protein • 167
    Fat • 52

    Caffeine • ~300mg
    Alcohol • 0

    Apple Watch • 4,190 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Friday 17 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 81
    Sleep • 6:55hrs (in bed from 21:45 - 06:45)
    Efficiency • 77%

    Awake • 2:06
    REM • 1:55 (28% of sleep time)
    Light • 3:18 (48% of sleep time)
    Deep • 1:42 (24% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 48 ms (max 133 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 14.8 per minute

    Influencing factors - Caffeine • ~300mg / Alcohol • 0 / calorie deficit

    Body weight @ 187.2lbs (6 days in a row when in a calorie deficit ??)
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 17 January 2020

    Weight Training - target for 1st set is 15 reps followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Diverging Seated Row - 79kgs x 15, 8, 5

    Pec Fly Machine - 100kgs x 15, 13, 10

    Lat Pulldown - 68kgs x 15, 10, 6

    Converging Chest Press - 66kgs x 15, 8, 5

    Arm Curl Machine - 64kgs x 12, 8, 5

    Tricep Extension Machine - 64kgs x 15, 11, 9

    Rope Curls - 40kgs x 15, 12, 10

    Triceps Rope Pushdowns - 52kgs x 15, 11, 9
     
  17. mickc1965

    mickc1965 Well-Known Member

    Friday 17 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,841 kcals (macros below from food only)

    Carbs • 168
    Protein • 169
    Fat • 53

    Caffeine • ~540mg
    Alcohol • 0

    Apple Watch • 4,430 steps
     

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