mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Sunday 19 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 93
    Sleep • 7:31hrs (in bed from 21:53 - 05:49)
    Efficiency • 95%

    Awake • 0:25
    REM • 2:50 (38% of sleep time)
    Light • 3:20 (44% of sleep time)
    Deep • 1:20 (18% of sleep time)

    Average Resting Heart Rate • 54bpm (min 49bpm)
    Average Heart Rate Variability • 26ms (max 116ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 13 .6 per minute

    Influencing factors - Caffeine • ~470mg / Alcohol • 0 / calorie deficit

    Body weight @ 185.4lbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Sunday 19 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
     
  3. mickc1965

    mickc1965 Well-Known Member

    Sunday 19 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,950 kcals (macros below from food only)

    Carbs • 184
    Protein • 163
    Fat • 60

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 5,017 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Monday 20 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 92
    Sleep • 7:25hrs (in bed from 22:00 - 06:48)
    Efficiency • 86%

    Awake • 1:13
    REM • 1:53 (25% of sleep time)
    Light • 4:19 (58% of sleep time)
    Deep • 1:13 (17% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 52 bpm)
    Average Heart Rate Variability • 25 ms (max 54 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~450mg / Alcohol • 0 / calorie deficit

    Body weight @ 185.4lbs
     
  5. mickc1965

    mickc1965 Well-Known Member

    Monday 20 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 - 50kgs x 15, 12, 10

    Leg Extensions - 59kgs x 15, 13, 10

    Leg Press Machine - 66kgs x 15, 12, 10

    Hip Abductor - 66kgs x 15, 12, 10

    Hip Adductor - 66kgs x 15, 12, 10

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

    Lateral Raise Machine - 50kgs x 15, 12, 10

    Rope Face Pull - 52kgs x 15, 12, 10

    DB Shrugs - 46kgs x 30, 22, 16


    Walking - 1 mile @ 3.5mph
     
  6. mickc1965

    mickc1965 Well-Known Member

    Monday 20 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,842 kcals (macros below from food only)

    Carbs • 168
    Protein • 169
    Fat • 53

    Caffeine • ~500mg
    Alcohol • 0

    Apple Watch • 5,644 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Tuesday 21 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80

    Sleep Score • 94
    Sleep • 8:08hrs (in bed from 22:10 - 06:44)
    Efficiency • 95%

    Awake • 0:25
    REM • 1:49 (22% of sleep time)
    Light • 4:20 (53% of sleep time)
    Deep • 1:59 (25% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 49 bpm)
    Average Heart Rate Variability • 47 ms (max 148 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 14.6 per minute

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

    Body weight @ 185.0lbs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 21 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 - 81kgs x 14, 7, 4

    Pec Fly Machine - 102kgs x 15, 12, 10

    Lat Pulldown - 70kgs x 13, 7, 5

    Converging Chest Press - 67kgs x 15, 8, 4

    Arm Curl Machine - 59kgs x 15, 10, 6

    Tricep Extension Machine - 65kgs x 15, 12, 9

    Rope Curls - 43kgs x 15, 12, 10

    Triceps Rope Pushdowns - 54kgs x 15, 12, 10


    Walking - 1 mile @ 3.5mph
     
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 21 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,959 kcals (macros below from food only)

    Carbs • 176
    Protein • 196
    Fat • 50

    Caffeine • ~500mg
    Alcohol • 0

    Apple Watch • 6,393 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 22 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 78

    Sleep Score • 92
    Sleep • 7:49hrs (in bed from 22:34 - 06:51)
    Efficiency • 94%

    Awake • 0:27
    REM • 2:08 (27% of sleep time)
    Light • 4:31 (58% of sleep time)
    Deep • 1:09 (15% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 51 bpm)
    Average Heart Rate Variability • 25 ms (max 106 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 13.6 per minute

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

    Body weight @ 184.6lbs
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 22 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


    Walking - 1.5 miles @ 3.5mph
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 22 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,834 kcals (macros below from food only)

    Carbs • 170
    Protein • 168
    Fat • 51

    Caffeine • ~500mg
    Alcohol • 0

    Apple Watch • 5,659 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 23 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 86

    Sleep Score • 96
    Sleep • 8:29hrs (in bed from 22:05 - 07:00)
    Efficiency • 95%

    Awake • 0:25
    REM • 2:52 (34% of sleep time)
    Light • 4:15 (50% of sleep time)
    Deep • 1:21 (16% of sleep time)

    Average Resting Heart Rate • 53bpm (min 48bpm)
    Average Heart Rate Variability • 31ms (max 97ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.6 per minute

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

    Body weight @ 184.6lbs
     
  14. mickc1965

    mickc1965 Well-Known Member

    Thursday 23 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 - 51kgs x 15, 12, 10

    Leg Extensions - 60kgs x 15, 13, 11

    Leg Press Machine - 68kgs x 15, 12, 10

    Hip Abductor - 68kgs x 15, 12, 10

    Hip Adductor - 68kgs x 15, 12, 10

    Standing Calf Raise Machine - 113kgs x 30, 23, 11

    Lateral Raise Machine - 52kgs x 15, 12, 10

    Rope Face Pull - 54kgs x 15, 12, 10

    DB Shrugs - 46kgs x 30, 25, 20


    Walking - 1.3 miles @ 3.5mph
     
  15. mickc1965

    mickc1965 Well-Known Member

    Thursday 23 January 2020

    Calories, macros and activity

    MyFitnessPal • 2,024 kcals (macros below from food only)

    Carbs • 185
    Protein • 196
    Fat • 53

    Caffeine • ~430mg
    Alcohol • 0

    Apple Watch • 5,659 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 24 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 85

    Sleep Score • 88
    Sleep • 7:04hrs (in bed from 22:06 - 06:32)
    Efficiency • 84%

    Awake • 1:21
    REM • 1:36 (23% of sleep time)
    Light • 3:50 (54% of sleep time)
    Deep • 1:38 (23% of sleep time)

    Average Resting Heart Rate • 54bpm (min 50bpm)
    Average Heart Rate Variability • 27ms (max 63ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~430mg / Alcohol • 0 / calorie deficit

    Body weight @ 184.0lbs
     
  17. mickc1965

    mickc1965 Well-Known Member

    Friday 24 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 - 81kgs x 15, 7, 5

    Pec Fly Machine - 104kgs x 15, 12, 10

    Lat Pulldown - 70kgs x 15, 8, 5

    Converging Chest Press - 67kgs x 15, 9, 4

    Cable Curls - 40kgs x 15, 12, 10

    Tricep Pushdowns - 50kgs x 15, 12, 10

    Rope Curls - 45kgs x 15, 12, 10

    Triceps Rope Pushdowns - 57kgs x 15, 12, 10


    Walking - 1 mile @ 3.5mph
     
  18. mickc1965

    mickc1965 Well-Known Member

    Friday 24 January 2020

    Calories, macros and activity

    MyFitnessPal • 2,107 kcals (macros below from food only)

    Carbs • 110
    Protein • 239
    Fat • 33

    Caffeine • ~490mg
    Alcohol • 0

    Apple Watch • 6,801 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Saturday 25 January 2020

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 78

    Sleep Score • 87
    Sleep • 6:54hrs (in bed from 23:06 - 06:34)
    Efficiency • 93%

    Awake • 0:31
    REM • 1:50 (26% of sleep time)
    Light • 3:42 (54% of sleep time)
    Deep • 1:22 (20% of sleep time)

    Average Resting Heart Rate • 55bpm (min 50bpm)
    Average Heart Rate Variability • 28ms (max 45ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 13.0 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 58, average heart rate was 57.77 (RR Interval range 52.36 to 71.43) - Compared to your recent baseline, you should be able to train harder and handle more stress today

    3 day HRV CV (co-efficient of variability) - 2.8%

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

    Body weight @ 184.0lbs
     
  20. mickc1965

    mickc1965 Well-Known Member

    Saturday 25 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


    Walking - 1.9 miles @ 3.5mph
     

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