Tuesday 04 February 2020 Weight Training - target for 1st set is 10 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 - 59kgs x 10, 8, 6 Leg Extensions - 66kgs x 10, 8, 6 Leg Press Machine - 79kgs x 10, 8, 6 Hip Abductor - 79kgs x 10, 8, 6 Hip Adductor - 79kgs x 10, 8, 6 Standing Calf Raise Machine - 113kgs x 30, 22, 14 Lateral Raise Machine - 61kgs x 10, 8, 6 Rope Face Pull - 22kgs x 10, 8, 6 - same machine in a new gym, completely different loads ?? DB Shrugs - 46kgs x 40, 31, 28
Tuesday 04 February 2020 Calories, macros and activity MyFitnessPal • 2,153 kcals (macros below from food only) Carbs • 225 Protein • 205 Fat • 46 Caffeine • ~630mg Alcohol • 0 Apple Watch • 6,504 steps
Wednesday 05 February 2020 Potential Sleep Influencing factors from yesterday - Caffeine • ~630mg / Alcohol • 0 / calorie deficit / Oura Ring Sleep & HRV Info Readiness Score • 81 Sleep Score • 90 Sleep • 7:07hrs (in bed from 22:15 - 05:46) Efficiency • 95% Awake • 0:24 REM • 1:39 (23% of sleep time) Light • 4:11 (59% of sleep time) Deep • 1:16 (18% of sleep time) Average Resting Heart Rate • 55bpm (min 51bpm) Average Heart Rate Variability• 34ms (max 62ms) Body Temperature deviation • -0.4°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 62, average heart rate was 55.54 (RR Interval range 49.10 to 69.61) - Compared to your recent baseline, you should be able to train harder and handle more stress today - 7 day HRV CV (co-efficient of variability) 4.6%
Wednesday 05 February 2020 Weight Training - target for 1st set is 10 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 - 88kgs x 10, 8, 6 • Pec Fly Machine - 120kgs x 10, 8, 6 • Lat Pulldown - 76kgs x 10, 8, 6 • Converging Chest Press - 73kgs x 10, 8, 6 All below is the same machine but in a new gym, completely different loads ?? • Cable Curls - 19kgs x 10, 8, 6 • Tricep Pushdowns - 22kgs x 10, 8, 6 • Rope Curls - 22kgs x 10, 8, 6 • Triceps Rope Pushdowns - 22kgs x 10, 8, 6
Wednesday 05 February 2020 Calories, macros and activity MyFitnessPal • 3,085 kcals (819 kcals from alcohol, macros below from food only) Carbs • 252 Protein • 204 Fat • 46 Caffeine • ~500mg Alcohol • 0 Apple Watch • 4,778 steps
Thursday 06 February 2020 Potential Sleep Influencing factors from yesterday - Caffeine • ~500mg / Alcohol • 3pints of cider / calorie deficit / Oura Ring Sleep & HRV Info Readiness Score • 71 Sleep Score • 91 Sleep • 7:18hrs (in bed from 23:12 - 07:01) Efficiency • 93% Awake • 0:30 REM • 1:47 (24% of sleep time) Light • 4:09 (57% of sleep time) Deep • 1:22 (19% of sleep time) Average Resting Heart Rate • 63bpm (min 56bpm) Average Heart Rate Variability • 31ms (max 68ms) Body Temperature deviation • 0.0°F Respiratory Rate • 13.4 per minute HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 63.03 (RR Interval range 55.05 to 72.82) - Compared to your recent baseline, you should be able to train harder and handle more stress today - 7 day HRV CV (co-efficient of variability) 4.9%
Thursday 06 February 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 - 4 miles @ 3.5mph
Thursday 06 February 2020 Calories, macros and activity • MyFitnessPal - 2,195 kcals (546 kcals from alcohol, macros below from food only) • Carbs - 124 • Protein - 183 • Fat - 45 • Caffeine - ~250mg • Apple Watch - 11,413 steps
Friday 07 February 2020 Potential Sleep Influencing factors from yesterday • Caffeine - ~250mg • Alcohol - 2 pints of cider • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score • 84 • Sleep Score • 93 • Sleep • 8:23hrs (in bed from 22:00 - 07:00) • Efficiency • 93% • Awake - 0:37 • REM - 1:55 (23% of sleep time) • Light - 4:18 (51% of sleep time) • Deep - 2:09 (26% of sleep time) • Average Resting Heart Rate - 58bpm (min 54bpm) • Average Heart Rate Variability - 43ms (max 152ms) • Body Temperature deviation - -0.1°F • Respiratory Rate - 14.0 per minute HRV Elite info (based on 4 minute test) • Morning Readiness level - 7 (Sympathetic) • Heart Rate Variability Score - 56 • Average Heart Rate - 60.79 • RR Interval Range - 53.67 to 75.19 • 7 day HRV CV (co-efficient of variability) - 5% Compared to your recent baseline, you should be able to train harder and handle more stress today
Friday 07 February 2020 Weight Training - target for 1st set is 10 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 - 61kgs x 10, 8, 6 • Leg Extensions - 68kgs x 10, 8, 6 • Leg Press Machine - 81kgs x 10, 8, 6 • Hip Abductor - 81kgs x 10, 8, 6 • Hip Adductor - 81kgs x 10, 8, 6 • Standing Calf Raise Machine - 113kgs x 30, 22, 15 • Lateral Raise Machine - 62kgs x 10, 8, 6 • Rope Face Pull - 25kgs x 10, 8, 6 • DB Shrugs - 46kgs x 40, 32, 28 Last training day at this particular gym chain, so loads will be all over the place in the coming weeks. Less choice of machines will be available at new gym that is in the local leisure centre
Saturday 08 February 2020 Potential Sleep Influencing factors from yesterday • Caffeine - ~250mg • Alcohol - a lot, 11 hour session • Calorie deficit (food wise) Oura Ring Sleep & HRV Info • Readiness Score - 50 • Sleep Score - 87 • Sleep - 8:56hrs (in bed from 01:28 - 10:44) • Efficiency - 96% • Awake - 0:20 • REM - 3:26 (38% of sleep time) • Light - 4:28 (50% of sleep time) • Deep - 1:01 (12% of sleep time) • Average Resting Heart Rate - 84bpm (min 75bpm) • Average Heart Rate Variability - 11ms (max 16ms) • Body Temperature deviation - +1.8°F • Respiratory Rate - 13.8 per minute HRV Elite info (based on 4 minute test) - did not do test, no point with amount of alcohol consumed
Saturday 08 February 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
Saturday 08 February 2020 Calories, macros and activity • MyFitnessPal - 2,182 kcals (546 kcals from alcohol, macros below from food only) • Carbs - 174 • Protein - 160 • Fat - 31 • Caffeine - ~300mg • Apple Watch - 5,378 steps
Sunday 09 February 2020 Potential Sleep Influencing factors from yesterday • Caffeine - ~300mg • Alcohol - 2 pints of cider • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 80 • Sleep Score - 83 • Sleep - 6:54hrs (in bed from 22:14 - 06:50) • Efficiency - 80% • Awake - 1:42 • REM - 1:26 (21% of sleep time) • Light - 4:16 (62% of sleep time) • Deep - 1:11 (17% of sleep time) • Average Resting Heart Rate - 62bpm (min 56bpm) • Average Heart Rate Variability - 33ms (max 90ms) • Body Temperature deviation - -0.1°F • Respiratory Rate - 13.4 per minute HRV Elite info (based on 4 minute test) • Morning Readiness level - 9 (Parasympathetic) • Heart Rate Variability Score - 59 • Average Heart Rate - 62.30 • RR Interval Range - 53.67 to 75.95 • 7 day HRV CV (co-efficient of variability) - 4.5% Compared to your recent baseline, you should be able to train harder and handle more stress today Body weight @ 189.6lbs Need to get back control of my weight, hopefully new job will help with that
Sunday 09 February 2020 Weight Training - target for 1st set is 10 reps followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts) • Seated Upper Back Row - 50kgs x 10, 8, 6 • Chest Press (Plate loaded) - 40kgs x 10, 8, 6 Going to keep this light and see how rotator cuff responds • Lat Pulldown - 75kgs x 10, 8, 6 • Chest Press Machine - 60kgs x 10, 8, 6 • Seated Low Back Row - 45kgs x 10, 8, 6 • Cable Curls - 20kgs x 10, 8, 6 • Tricep Pushdowns - 25kgs x 10, 8, 6 • Rope Curls - 25kgs x 10, 8, 6 • Triceps Rope Pushdowns - 25kgs x 10, 8, 6 Walking - none today as Storm Ciara causing mayhem
Sunday 09 February 2020 Calories, macros and activity • MyFitnessPal - 2,026 kcals (macros below from food only) • Carbs - 183 • Protein - 199 • Fat - 54 • Caffeine - ~250mg • Apple Watch - 6,116 steps
Monday 10 February 2020 Potential Sleep Influencing factors from yesterday • Caffeine - ~250mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 62 • Sleep Score - 67 • Sleep - 4:32hrs (in bed from 21:27 - 02:28) • Efficiency - 90% I did wake about 2:30 but tossed and turned and got up at 5:10 • Awake - 0:29 • REM - 0:30 (11% of sleep time) • Light - 2:49 (62% of sleep time) • Deep - 1:12 (27% of sleep time) • Average Resting Heart Rate - 59bpm (min 53bpm) • Average Heart Rate Variability - 27ms (max 90ms) • Body Temperature deviation - -0.1°F • Respiratory Rate - 13.9 per minute HRV Elite info (based on 4 minute test) - finger sensor playing up again Body weight @ 187.8lbs
Monday 10 February 2020 Weight Training - target for 1st set is 10 reps (not calves and traps) followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts) • Leg Curls - 40kgs x 10, 8, 6 • Leg Extensions - 45kgs x 10, 8, 6 • Leg Press Machine - 80kgs x 10, 8, 6 • Hip Abductor - 60kgs x 10, 8, 6 • Hip Adductor - 60kgs x 10, 8, 6 • Toe Press - 100kgs x 25, 18, 16 • Side Lateral Raises (cable) - 5kgs x 10, 8, 6 • Rope Face Pull - 20kgs x 10, 8, 6 • DB Shrugs - 50kgs x 35, 28, 20
Monday 10 February 2020 Calories, macros and activity • MyFitnessPal - 1,965 kcals (macros below from food only) • Carbs - 173 • Protein - 196 • Fat - 53 • Caffeine - ~190mg • Apple Watch - 6,584 steps
Tuesday 11 February 2020 Potential Sleep Influencing factors from yesterday • Caffeine - ~190mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 77 • Sleep Score - 91 • Sleep - 7:20hrs (in bed from 21:52 - 05:30) • Efficiency - 96% • Awake - 0:18 • REM - 1:54 (26% of sleep time) • Light - 3:24 (46%of sleep time) • Deep - 2:02 (28% of sleep time) • Average Resting Heart Rate - 59bpm (min 56bpm) • Average Heart Rate Variability - 34ms (max 115ms) • Body Temperature deviation - -0.2°F • Respiratory Rate - 13.4 per minute HRV Elite info (based on 4 minute test) - finger sensor not working again, looks like a waste of £170 ffs Body weight @ 186.6lbs
