mickc1965 training log

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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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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