mickc1965 training log

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
 
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
 
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
 
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
 
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
 
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
 
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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
 
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
 
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
 
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
 
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)
 
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
 
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
 
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 ??)
 
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
 
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
 
Saturday 18 January 2020

Sleep & HRV Info (Oura Ring)

Readiness Score • 83

Sleep Score • 83
Sleep • 6:26hrs (in bed from 22:13 - 06:01)
Efficiency • 83%

Awake • 1:21
REM • 1:32 (24% of sleep time)
Light • 3:27 (53% of sleep time)
Deep • 1:27 (23% of sleep time)

Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 42 ms (max 123 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 14.5 per minute

Influencing factors - Caffeine • ~540mg / Alcohol • 0 / calorie deficit

Body weight @ 186.0lbs
 
Saturday 18 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 18 January 2020

Calories, macros and activity

MyFitnessPal • 1,848 kcals (macros below from food only)

Carbs • 169
Protein • 170
Fat • 53

Caffeine • ~470mg
Alcohol • 0

Apple Watch • 3,714 steps
 
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